พอดคาสท์ Percent Happier ชั้นนำ (2022)

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Ten Percent Happier with Dan Harris

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484: Do You Want to Be Happier or Not? | Mushim Patricia Ikeda 59:19

1d ago59:19

59:19

Oftentimes Buddhism can take a tough love, no nonsense approach to happiness by saying, if you want to be happier, sometimes you need to face hard truths. In today's episode we’re going to talk about a Buddhist list called The Three Characteristics. These are the three non-negotiable truths about reality, which you have to see and understand in ord…

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Ten Percent Happier with Dan Harris

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483: Four Ways to Boost Your Mindfulness Muscle | Joseph Goldstein 1:07:54

3d ago1:07:54

1:07:54

These days, the word mindfulness has become a buzz phrase but very often people don’t know what the word actually means, much less how to practice it. One simple definition of mindfulness is the ability to see what’s happening in your mind without getting carried away by it. The benefits of doing so are vast and profound— from decreased emotional r…

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Ten Percent Happier with Dan Harris

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482: A Meditation for When Things Suck | Bonus Meditation with Kaira Jewel Lingo 6:17

6d ago6:17

6:17

Cultivating what’s good in us helps during times of both abundance and adversity. In fact, it’s when times are hard that we need it the most. About Kaira Jewel Lingo Kaira Jewel Lingo was an ordained nun for 15 years in Thich Nhat Hanh’s Order of Interbeing. She's now a lay dharma teacher based on Long Island. She graduated from Stanford University…

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Ten Percent Happier with Dan Harris

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481: How to Break Bad Mental Habits | Carol Wilson 1:03:22

8d ago1:03:22

1:03:22

There are so many benefits to mindfulness with one of the biggest being the cultivation of more self-awareness. This cultivation can lead to identifying the unhelpful mental habits that can develop over the years. Today we’re going to talk to Carol Wilson who offers very clear and practical ways that Buddhist meditation can help us turn down the vo…

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Ten Percent Happier with Dan Harris

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480: What is Sadness Good For? | Susan Cain 58:35

10d ago58:35

58:35

Many of us may have a reflexive reaction when we notice we’re feeling down: we want it to go away. Maybe we think something is wrong with us and we automatically self medicate in any number of ways. But how do we square this with the fact that many of us may also really like sad movies and music? And making things even more complex, how do we compu…

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Ten Percent Happier with Dan Harris

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479: A Meditation for Pain Relief | Bonus Meditation with Sharon Salzberg 6:47

13d ago6:47

6:47

Sharon teaches you a simple breathing technique to release tension and reduce the intensity of a painful experience. About Sharon Salzberg: A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. She has played a crucial role bringing mindfulness and lovingkindness practices to the Wes…

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Ten Percent Happier with Dan Harris

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366: How to Outsmart Your Pain | Christiane Wolf 50:16

15d ago50:16

50:16

Sit in meditation for a few minutes and you’re likely to experience pain, either physical or psychological. Hang around the meditation scene for very long, and you are likely to hear the expression, “Pain is inevitable; suffering is optional.” And that’s what this episode is all about— boosting your pain tolerance through meditation. Because pain r…

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Ten Percent Happier with Dan Harris

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478: Why You Keep Repeating Painful Patterns | Radhule Weininger 1:05:17

17d ago1:05:17

1:05:17

We all have long-standing painful patterns of behavior or inner storylines that can cause us to react disproportionately or inappropriately to everyday events. Today's guest, Dr. Radhule Weininger, has a term for this. She calls them longstanding recurrent painful patterns or LRPPs. Weininger is a clinical psychologist, psychotherapist, and teacher…

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Ten Percent Happier with Dan Harris

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477: An Antidote for Anxiety | Bonus Meditation with Sebene Selassie 6:15

20d ago6:15

6:15

Find freedom from obsessive loops of fear by getting grounded in the body, dropping the stories, and bringing some kindness to the struggle. About Sebene Selassie: Growing up, Sebene felt like a big weirdo. Born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB4…

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Ten Percent Happier with Dan Harris

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476: How to Actually Be Present | Matthew Brensilver 1:06:56

22d ago1:06:56

1:06:56

Today we’re gonna tackle one of the best known contemplative clichés: being in the present moment and inhabiting the now. The present moment seems to be a state we aspire towards, but are rarely given practical information about how to actually achieve. But today’s guest, Matthew Brensilver offers just that— practical information on how to achieve …

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Ten Percent Happier with Dan Harris

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475: Run Towards the Danger | Sarah Polley 1:04:50

24d ago1:04:50

1:04:50

Often, when you’re afraid of something, the best advice is deeply counterintuitive, not to mention inconvenient: to turn toward the source of your fear. Today we’re going to talk about the fear of confronting your own past with our guest Sarah Polley. Polley is an Oscar nominated filmmaker and actress who recently wrote a new book, called Run Towar…

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Ten Percent Happier with Dan Harris

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474: Next-Level Meditation | Bonus Meditation with Diana Winston 11:06

27d ago11:06

11:06

Expand and strengthen your understanding of awareness through an exploration of focused, investigative, and flexible awareness. About Diana Winston: Diana Winston is the Director of Mindfulness Education at UCLA's Mindful Awareness Research Center and the author of The Little Book of Being: Practices and Guidance for Uncovering Your Natural Awarene…

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Ten Percent Happier with Dan Harris

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473: The Opposite of Depression | Samantha Boardman 39:01

29d ago39:01

39:01

Depression is a debilitating problem both on an individual and a societal level and it has only gotten worse during the pandemic. According to the World Health Organization, depression is now one of the leading causes of disability on the planet. Our guest today Dr. Samantha Boardman is going to talk about what she calls the opposite of depression—…

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Ten Percent Happier with Dan Harris

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472: How a Buddhist Monk Deals With Anxiety | Yongey Mingyur Rinpoche 54:15

1M ago54:15

54:15

Anxiety has long been a massive societal issue that has spiked during the pandemic. In this episode, renowned Buddhist monk Yongey Mingyur Rinpoche talks in detail about how he personally works with anxiety and panic and the practices he draws upon when dealing with these states. Mingyur began doing long retreats in his teens and now teaches all ov…

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Ten Percent Happier with Dan Harris

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471: What Does Interconnection Actually Mean? | Bonus Meditation with Jeff Warren 6:13

1M ago6:13

6:13

Connecting with the universal world wide web of meditators expands your perspective and helps cultivate a deep feeling of belonging. About Jeff Warren: Jeff is an incredibly gifted meditation teacher. He's trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller "Meditation for Fidg…

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Ten Percent Happier with Dan Harris

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470: An Episode About Anger | Jacoby Ballard 1:10:34

1M ago1:10:34

1:10:34

In this episode, the social justice educator and activist Jacoby Ballard talks about a universal, or near universal, issue: anger. And, he offers us two mental skills that can help channel anger into something even more powerful and effective. Those skills are forgiveness and equanimity. Ballard is a meditation and yoga teacher and the author of a …

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Ten Percent Happier with Dan Harris

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469: A Mystery That Matters | Anil Seth 1:16:47

1M ago1:16:47

1:16:47

How, on this planet, did we go from molten lava and shifting tectonic plates to sentient beings? How are you awake and aware right now? Who and where and what exactly is the “you” that is experiencing everything? Guest Anil Seth says that exploring these questions can lead to real and radical changes in your life, including reducing your emotional …

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Ten Percent Happier with Dan Harris

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468: Meditating on a Mystery | Bonus Meditation with JoAnna Hardy 11:44

1M ago11:44

11:44

What and who are you? In this advanced exploration, you are invited to contemplate what is and isn’t definable about your identity. About JoAnna Hardy: JoAnna Hardy is an insight meditation (Vipassanā) practitioner and teacher. She is also on the faculty at the University of Southern California, a meditation trainer at Apple Fitness+, a founding me…

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Ten Percent Happier with Dan Harris

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467: Five Ways to be Less Distracted | Shaila Catherine 1:09:15

1M ago1:09:15

1:09:15

One of the most common and insidious complaints of meditators is distraction, which can be a frustrating and difficult obstacle. Even the Buddha himself acknowledged this common problem and laid out some detailed practices for dealing with it. In this episode, Shaila Catherine outlines the Buddha’s five strategies to help us tackle distractions, wh…

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Ten Percent Happier with Dan Harris

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466: The Science of Handling Uncertainty | Maya Shankar 59:29

2M ago59:29

59:29

It seems like a design flaw in our species that we live in a world of constant change yet most of us are not comfortable with uncertainty. In this episode, we talk to Maya Shankar about how to get better at dealing with change and to stop seeking what scientists call “cognitive closure.” Shankar is a former Senior Advisor in the Obama White House, …

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Ten Percent Happier with Dan Harris

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465: Dismantling Perfectionism | Bonus Meditation with La Sarmiento 6:27

2M ago6:27

6:27

Nourish yourself with some kindness and shift away from self-criticism towards accepting yourself fully, even your hardest parts. About La Sarmiento: La Sarmiento is the the guiding teacher of the Insight Meditation Community of Washington's BIPOC and LGBTQIA+ Sanghas and a mentor for the Mindfulness Meditation Teacher Certification Program and for…

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Ten Percent Happier with Dan Harris

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464: How to Keep Friendships From Imploding | Esther Perel 50:50

2M ago50:50

50:50

“The quality of your relationships determines the quality of your life.” These words from the legendary Esther Perel have the power to genuinely change your outlook on life. But while it’s easy to hear them and immediately have your mind go to family relationships or romantic relationships, today we’re going to talk about friendships. Friendships c…

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Ten Percent Happier with Dan Harris

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463: Solutions to all of Your Moral Dilemmas | Michael Schur 55:36

2M ago55:36

55:36

Life is filled with all kinds of moral dilemmas— from the mundane to the momentous. Should I lie and tell my friend that I like her ugly shirt? Can I still enjoy great art if it was created by terrible people? How much money should I give to charity? Ultimately, does anything we do even matter? In today’s conversation, television writer and produce…

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Ten Percent Happier with Dan Harris

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462: How to Be With What's Bugging You | Bonus Meditation with Oren Jay Sofer 6:55

2M ago6:55

6:55

Build resilience for tough situations. Learn the tools to develop self-empathy, clarifying what matters to you most and how to move forward. About Oren Jay Sofer: Oren Jay Sofer teaches mindfulness, meditation, and Nonviolent Communication in secular and Buddhist contexts. Oren has practiced meditation in the early Buddhist tradition since 1997, be…

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Ten Percent Happier with Dan Harris

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307: The Science of Emotional Intelligence | Daniel Goleman 57:27

2M ago57:27

57:27

How much would your relationships improve if you could up your emotional intelligence game? That phrase, “emotional intelligence” or EQ, entered the lexicon over 25 years ago, when Daniel Goleman wrote a book by the same name. In this episode, Daniel Goleman talks about the four components of emotional intelligence and how we can develop these skil…

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Ten Percent Happier with Dan Harris

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461: 4 Ways Not To Be Owned By Your Sh*t | Susan David 58:46

2M ago58:46

58:46

It’s completely natural when dealing with anxiety, depression, anger, shame, or any other unpleasant emotion, to just want it to go away. Guest Susan David says that these discomforts are the price of admission to being alive and offers an approach called emotional agility as a way to navigate them. Susan David, Ph.D. is a psychologist at Harvard M…

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Ten Percent Happier with Dan Harris

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460: This Will Put Things in Perspective for You | Bonus Meditation with Alexis Santos 6:08

2M ago6:08

6:08

Start focused on what's truly important. When you pause to remember the big picture, your day can move forward grounded in integrity & wisdom. About Alexis Santos: Alexis Santos is a featured teacher on the Ten Percent Happier app and has been in the field of mindfulness and meditation since 2001. He has been a long-time student of Sayadaw U Tejani…

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Ten Percent Happier with Dan Harris

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459: 5 Ways To Get Over Yourself | Pascal Auclair 1:11:13

2M ago1:11:13

1:11:13

The phrase, “Get over yourself” is often used in a flippant way, but it’s actually speaking to a deep human need to get out of our heads and off our own backs. At a fundamental level, this is what Buddhism is all about— seeing through the illusion of the self, which can be the source of so much of our suffering. In this episode guest Pascal Auclair…

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Ten Percent Happier with Dan Harris

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458: You Don’t Have to be Miserable While Doing Important Work | adrienne maree brown 1:14:19

2M ago1:14:19

1:14:19

Our culture has oddly conflicting views about pleasure. In this episode, author adrienne maree brown explores the importance of pleasure and how it changes your experience of the world. adrienne maree brown is the writer-in-residence at the Emergent Strategy Ideation Institute, and author of Grievers (the first novella in a trilogy on the Black Daw…

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Ten Percent Happier with Dan Harris

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457: What’s Going on When You’re Procrastinating? | Jay Michaelson 7:17

2M ago7:17

7:17

Acknowledging the hard feelings that accompany procrastination can help you alleviate avoidance and accomplish the task at hand. About Jay Michaelson: Dr. Jay Michaelson is a Senior Content Strategist at Ten Percent Happier and the author of seven books on meditation, including his newest, Enlightenment by Trial and Error. In his “other career,” Ja…

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Ten Percent Happier with Dan Harris

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456: Time Management for Mortals | Oliver Burkeman 1:09:31

2M ago1:09:31

1:09:31

In a culture that values persistent productivity, one can be left feeling chronically behind. In this episode, author and recovering time management junkie, Oliver Burkeman encourages us to stop scrambling to fit it all in by exploring the relationship between our mortality and getting things done. Oliver Burkeman is the author of Four Thousand Wee…

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Ten Percent Happier with Dan Harris

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212: The Likeability Trap | Alicia Menendez 1:05:35

2M ago1:05:35

1:05:35

Our guest this week is Alicia Menendez, an award-winning journalist, who finds herself in a common position for many women: caring way too much about what others think of her. Be nice, but not too nice. Be successful, but not too successful. Just be likable, whatever that means. In the workplace strong women are often criticized for being cold, whi…

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Ten Percent Happier with Dan Harris

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454: A Meditation for Self-Criticism| Bonus Meditation with Diana Winston 5:47

3M ago5:47

5:47

Tune in mindfully to help alleviate the pain of feeling unworthy and cultivate more compassion and joy for yourself. About Diana Winston: Diana Winston is the Director of Mindfulness Education at UCLA's Mindful Awareness Research Center and the other of The Little Book of Being: Practices and Guidance for Uncovering Your Natural Awareness. She has …

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Ten Percent Happier with Dan Harris

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453: An Ace Therapist Gives Dan A Run For His Money | Dr. Jacob Ham 1:07:59

3M ago1:07:59

1:07:59

Sometimes part of healing trauma means learning how to be human. This episode is the last episode of our Mental Health Reboot series to mark Mental Health Awareness Month. Dr. Jacob Ham, who was introduced in Stephanie Foo’s episode earlier this week, helped Stephanie through her case of complex PTSD and discusses how to live with the hardest thing…

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Ten Percent Happier with Dan Harris

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452: How To Live With The Worst Things That Ever Happened To You | Stephanie Foo 49:53

3M ago49:53

49:53

We’ve all had difficult, and sometimes horrible things happen to us. While some people may be luckier than others, it’s rare that anyone goes unscathed. This episode is part of our Mental Health Reboot series to mark Mental Health Awareness Month. In this episode, Stephanie Foo shares her story of being diagnosed with complex PTSD and how she learn…

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Ten Percent Happier with Dan Harris

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451: Don’t Take What Happens in Your Head Personally | Bonus Meditation with Joseph Goldstein 6:16

3M ago6:16

6:16

Emotions can feel so personal. Joseph helps you get your feet back under you. Remember: your mind doesn't have to push you around. About Joseph Goldstein: Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot. In the 1970's, he co-fou…

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Ten Percent Happier with Dan Harris

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450: The Science of Loss and Recovery | Mary-Frances O’Connor 1:06:41

3M ago1:06:41

1:06:41

Very few of us will live a life without loss. As part of our Mental Health Reboot series in recognition of Mental Health Awareness Month, this week’s episodes talk a lot about grieving. Mary-Frances O’Connor, an expert in bereavement research, explores the science of how we grieve and experience loss, whether it’s a job or a loved one. Mary-Frances…

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Ten Percent Happier with Dan Harris

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449: Loss is Inevitable. Here’s How to Handle It. | Kathryn Schulz 59:42

3M ago59:42

59:42

There is an unstoppable flow of gain and loss within our lives. Processing this flow helps us to develop equanimity. In this conversation, Pulitzer Prize-winner and New Yorker staff writer Kathryn Schulz discusses her new book Lost and Found: A Memoir, in which she explores experiencing both a huge loss anda huge gain, and how to live in a world wh…

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Ten Percent Happier with Dan Harris

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448: Your Umbrella in a Sh*t Storm | Bonus Meditation with Matthew Hepburn 6:25

3M ago6:25

6:25

Learn to find a feeling of protection and trust during a downpour of stressful thoughts or overwhelm. About Matthew Hepburn : Matthew is a meditation and dharma teacher with more than a decade of teaching experience and a passion for getting real about what it means to live well. He emphasizes humor, technique, and authentic kindness as a means to …

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Ten Percent Happier with Dan Harris

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340: The Science of Hope | Jacqueline Mattis 1:09:11

3M ago1:09:11

1:09:11

How does hope work? In this episode from the archives, Rutgers University clinical psychologist Dr. Jacqueline Mattis discusses hope from a scientific perspective and how we can cultivate it. Dr. Mattis, who is also a Dean of faculty at Rutgers, did not start her career wanting to study hope. She started out studying spirituality and religiosity, s…

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Ten Percent Happier with Dan Harris

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447: Jonathan Van Ness on Shame, Shopping, Bodies, and Hope 44:08

3M ago44:08

44:08

How do you find hope in a lifetime that has experienced more trauma than most? Guest Jonathan Van Ness says that the key is to stay curious and focus on happiness and joy, even if it’s just in a tiny corner. Jonathan Van Ness is a hairstylist by trade and best known as one of the hosts of the Netflix series Queer Eye. He is also the author of Love …

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Ten Percent Happier with Dan Harris

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446: How to Use Meditation for Sleep | Bonus Meditation with Anushka Fernandopulle 5:35

3M ago5:35

5:35

This body scan meditation is designed to be simple and relaxing. It's the perfect bedtime companion for a good night's rest. About Anushka Fernandopulle: Anushka teaches meditation, works as an organizational consultant, and does leadership coaching with individuals and teams. She has practiced meditation for over 25 years, including four years in …

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Ten Percent Happier with Dan Harris

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445: The Science of Sleep | Dr. Sara Mednick 52:45

3M ago52:45

52:45

If you’re trying to improve your sleep, thinking about doing so right before you get into bed might not be the best approach. Dr. Sara Mednick, is a cognitive neuroscientist at the University of California, Irvine, and the author of the new book The Power of the Downstate. This episode is part of our month-long “Mental Health Reboot” series to mark…

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Ten Percent Happier with Dan Harris

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444: How to Sleep Better | Diane Macedo 1:04:05

3M ago1:04:05

1:04:05

Sleep may be the apex predator of healthy habits, so why are so many of us getting terrible sleep? Guest Diane Macedo launched a very detailed personal investigation in order to fix her sleeping habits and joins us for the first episode of a month-long “Mental Health Reboot” series we’re doing to mark Mental Health Awareness Month. Diane Macedo is …

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Ten Percent Happier with Dan Harris

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443: More Than A Feeling | Saleem Reshamwala 1:37:26

3M ago1:37:26

1:37:26

Most of us have gotten at least a little emotional at some point recently. It’s natural. But why do we have emotions and how much should we pay attention to them on any given day? Can we learn to skillfully choose which emotions to listen to and which ones to just let move on by? In More Than A Feeling, the latest podcast from Ten Percent Happier, …

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Ten Percent Happier with Dan Harris

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442: Get Happier Without Losing Your Edge | Kamala Masters 58:34

4M ago58:34

58:34

Can you become happier, more balanced, and practice equanimity without losing your edge? Guest Kamala Masters was one of the teachers at Dan’s first ever meditation retreat. In this episode she dives into how to develop equanimity and shares her story of learning how to practice meditation during her everyday life while raising three children on he…

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Ten Percent Happier with Dan Harris

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441: A Thing Most Men Won’t Talk About | Aaron Flores 1:01:50

4M ago1:01:50

1:01:50

Why is it that many men seem unenthusiastic about discussing body image issues? We take a deep dive into this topic with Aaron Flores, a Los Angeles-based registered dietician and nutritionist, and one of the few men very active in the space of intuitive eating. Aaron talks about how capitalism ties our weight to our worthiness, and his notion that…

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Ten Percent Happier with Dan Harris

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440: Meditation for Short Attention Spans | Bonus Meditation with Sharon Salzberg 6:21

4M ago6:21

6:21

Collect yourself in the morning to start off on your best foot. If you start collected, you’ll have better luck staying collected. About Sharon Salzberg: A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. She has played a crucial role bringing mindfulness and lovingkindness practi…

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Ten Percent Happier with Dan Harris

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348: How To Focus | Shaila Catherine 1:10:09

4M ago1:10:09

1:10:09

Many of us find our minds flitting all over the place, in meditation and elsewhere. In today’s episode we’re going to learn practical techniques for boosting concentration on and off the cushion. This is the second episode in a two-part series on focus we are airing this week. Today’s guest is an Olympic-level concentrator who has tons of tips for …

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Ten Percent Happier with Dan Harris

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439: Why You Can’t Pay Attention - And How to Think Deeply Again | Johann Hari 1:19:17

4M ago1:19:17

1:19:17

What is it about modern life that is completely disrupting our ability to focus, and how much of it is our fault? Turns out, not a lot. A number of factors from technology to our sleep habits, and even air pollution, play a role in what causes us to have about the same attention regulation skills as a kitten. In this first episode of our two-part s…

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