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Ten Percent Happier

Self-help for smart people. World-class insights and practices from experts in modern science and ancient wisdom. Hosted by veteran journalist and best-selling author Dan Harris.

New episodes come out every Monday, Wednesday, and Friday. Listen to 10% Happier on the Wondery App or wherever you listen to your podcasts. You can listen early and ad-free on Wondery+. Join Wondery+ in the Wondery App, Apple Podcasts or Spotify. Start your free trial by visiting https://wondery.com/links/ten-percent-happier-with-dan-harris now.

Ten Percent Happier with Dan Harris

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 free the mind up from unnecessary struggle and leave a healthier impact on the world. Beyond Happier, Matthew has taught in prisons, schools, corporate events and continues to teach across North America in buddhist centers offering intensive silent retreats and dharma for urban daily life. 

To find this meditation in the Happier app, you can search for “Shelter In A Storm: Finding Refuge.”

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How To Feel OK, Even In A Sh*tstorm | Bonus Meditation with Matthew Hepburn

A journalist explores one of humanity’s most brutal and unavoidable experiences.

Cody Delistraty is a writer and speechwriter, most recently working as the culture editor at the Wall Street Journal Magazine. He has written for The New York Times, The New Yorker, The Atlantic, and was the European arts columnist for The Paris Review. He has degrees in politics from New York University and in history from the University of Oxford. British Vogue named him a best young writer of the year, and he has given talks about art and creativity to companies like PwC. He lives in New York City.

In this episode we talk about:

 • Why our culture is so repressed when it comes to grief
 • We dive into the many experiments that Cody launched to help cope with loss; from book and laughter therapy, to psilocybin and AI
 • The concept of grief as an addiction 
 • The importance of rituals 
 • The scientific possibility of deleting our memories to avoid pain 
 • And how to live along side of grief when there is no cure

Related Episodes:

Abby Wambach On: Grief, Addiction, And Moving From External To Internal Validation

#583. Jennifer Senior On: Grief, Happiness, Friendship Breakups, and Why We Feel Younger Than Our Actual Age

Joe DiNardo, Grief and Meditation

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://happierapp.com/podcast/tph/cody-delistraty-872

Additional Resources:

Download the Happier app today: https://my.happierapp.com/link/download

The Grief Cure: Looking for the End of Loss

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The Science Of Grief: What Helps, What Doesn’t, And Why We Don’t Talk About It Enough | Cody Delistraty

Smart strategies that emerged from a brutal year. 

Sam Sanders is an award-winning reporter, radio host and podcaster. He co-hosts the podcast Vibe Check with Zach Stafford and Saeed Jones. He also currently hosts The Sam Sanders Show from KCRW. Check out the album he mentioned in the episode, Caroline Rose’s The Art of Forgetting. 

This is part 2 in a 3-part series we’re running on grief.

In this episode we talk about:

 • The fact that there is no right way to deal with grief 
 • The value of feeling your feelings — even though it sucks 
 • Why it can be helpful to take breaks from your grief without guilt
 • The importance of joy and play 
 • The changing nature of grief
 • What it means to be “anointed” by grief
 • And what it looks like to maintain a relationship with someone even after they’ve died

Related Episodes:

How (and Why) to Hug Your Inner Dragons | Richard SchwartzKryptonite for the Inner Critic | Kristin NeffThe Voice in Your Head | Ethan Kross Jonathan Van Ness on Shame, Shopping, Bodies, and Hope

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/sam-sanders-873

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How To Talk To Yourself When Things Suck | Sam Sanders

A famed author and humorist takes a deep dive into grief (with Dr. Bianca Harris as co-host).

Sloane Crosley is the author of The New York Times bestselling books Grief Is for People, How Did You Get This Number, and I Was Told There’d Be Cake. She is also the author of Look Alive Out There, Cult Classic and The Clasp, both of which have been optioned for film. She served as editor of The Best American Travel Writing series and is featured in The Library of America's 50 Funniest American Writers, The Best American Nonrequired Reading, Phillip Lopate’s The Contemporary American Essay and others. She was the inaugural columnist for The New York Times Op-Ed "Townies" series, a contributing editor at Interview Magazine, and a columnist for The Village Voice, Vanity Fair, The Independent, Black Book, Departures and The New York Observer. She is a contributing editor at Vanity Fair. She has taught at Columbia University and The Yale Writers’ Workshop.

In this episode we talk about:

 • A series of consecutive losses that Sloane endured
 • The concept of cumulative grief 
 • Sloane’s version of the five stages of grief
 • Her beef with acceptance
 • Bibliotherapy as a source of healing
 • And much more

Related Episodes:

The Science Of Grief: What Helps, What Doesn’t, And Why We Don’t Talk About It Enough | Cody Delistraty

How To Talk To Yourself When Things Suck | Sam Sanders

#450. The Science of Loss and Recovery | Mary-Frances O’Connor

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://happierapp.com/podcast/tph/sloane-crosley-874

Additional Resources:

 • Download the Happier app today: 
https://my.happierapp.com/link/downloadAnxiety: The Missing Stage of Grief: A Revolutionary Approach to Understanding and Healing the Impact of LossAll My Puny SorrowsOtherwise: New & Selected Poems By Jane Kenyon

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Tricky Questions About Grief: Is There A Right Way To Do It? What To Say To People In Grief? And Can You Grieve For Things? | Sloane Crosley

Bring an open minded curiosity to your big emotions and get to know yourself more fully, developing resilience to deal with all the feels.

About Sharon Salzberg:

Sharon Salzberg is a meditation pioneer, world-renowned teacher, and New York Times bestselling author. She is among the first to bring mindfulness & lovingkindness meditation to mainstream American culture fifty years ago, inspiring generations of meditation teachers and wellness influencers.

A co-founder of The Insight Meditation Society in Barre, MA, Sharon is the author of thirteen books, including the New York Times bestseller, Real Happiness, now in its second edition, and her seminal work, Lovingkindess.

To find this meditation in the Happier Meditation app, you can search for “Being With Big Emotions.”

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A Meditation for Emotional Agility | Bonus Meditation with Sharon Salzberg

The upside of the often misunderstood "tribalism".

Michael Morris is the Chavkin-Chang Professor of Leadership at Columbia Business School as well as a Professor in its Psychology Department. Outside of academia, Professor Morris has consulted with and conducted executive training workshops for hundreds of clients across the globe, including Fortune 100 firms, governments, and the Obama and Clinton campaigns. He lives in New York City. His latest book is called Tribal: How The Cultural Instincts That Divide Us Can Help Bring Us Together.

Related Episodes:

How Turning Habits Into Rituals Can Help You At Home, At Work, And When You're Anxious | Michael Norton

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://happierapp.com/podcast/tph/michael-morris-876

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What Evolutionary Psychology Teaches Us About How To Influence People | Michael Morris

How your blindspots hurt your decision-making— and how to fix it.

Anu Gupta is an educator, lawyer, scientist, and the founder and CEO of BE MORE with Anu, an education technology benefit corporation that trains professionals across corporate, nonprofit, and government sectors to advance DEIB and wellness by breaking bias. His work has reached 300+ organizations training more than 80,000 professionals impacting over 30 million lives. Gupta holds a JD from NYU Law, MPhil in Development Studies from Cambridge University, and BA in International Relations and Middle Eastern & Islamic Studies from NYU. As a gay immigrant of color, he came to the work of breaking bias after almost ending his life due to lifelong experiences with racism, homophobia, and Islamophobia. The realization that bias can be unlearned helped lead him out of that dark point and inspired a lifelong mission to build a global movement for social healing based on principles of mindfulness and compassion. A peer-reviewed author, he has written and spoken extensively, including on the TED stage, the Oprah Conversation, Fast Company, Newsweek, and Vogue Business. He is the author of Breaking Bias: Where Stereotypes and Prejudices Come From—and the Science-Backed Method to Unravel Them.

In this episode we talk about:

 • The 5 causes of bias
 • The dis-utility of shame
 • What has – and hasn’t – been working in DEI trainings
 • Contemplative practices, on and off the cushion, for breaking bias
 • And his response to skeptics 

Related Episodes:

Why You‘re Not Seeing the World Clearly— and How to Fix It | Jessica NordellThe Self-Interested Case for Examining Your Biases | John BiewenDolly Chugh, How Good People Fight BiasRhonda Magee, Law Professor Using Mindfulness to Defeat BiasHow to Call People In (Instead of Calling Them Out) | Loretta Ross

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://happierapp.com/podcast/tph/anu-gupta-877

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How To Unsubscribe From The Negative Stories You Tell About Yourself And Others | Anu Gupta

Dan and Executive Producer, DJ Cashmere, pull back the curtain on what we do, how we do it—and what’s coming next.

In this episode we talk about:

 • An exciting New Year's series reveal and upcoming meditation challenge
 • What goes into making the show–and why we do it
 • The ins and outs of starting a new business
 • And much more

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://meditatehappier.com/podcast/tph/bts-878

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Behind The Scenes Of The 10% Happier Podcast + A Sneak Preview Of Something Big

How not to take sh*t for granted.

About Jay Michaelson:

Jay Michaelson is a writer & journalist, rabbi & meditation teacher, keynote speaker, and scholar of religion. Jay is the author of ten books, most recently The Secret That Is Not A Secret: Ten Heretical Tales. He holds a JD from Yale, a PhD in Jewish Thought from Hebrew University, and nondenominational rabbinic ordination.

To find this meditation in the Happier Meditation app, you can search for “Delighting in Pleasure.”

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A Meditation For Counteracting The Negativity Bias | Bonus Meditation with Jay Michaelson

Equanimity: what it is, what it isn’t, and how to get it. 

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 her own. 

Kamala Masters has been meditating since the 1970s, first with Anagarika Munindra, who was Joseph Goldstein’s first teacher, and then with the Burmese master Sayadaw U Pandita with whom she twice temporarily ordained as a Buddhist nun. More recently, she’s been training with another Burmese master we’ve talked about here on the show, Sayadaw U Tejaniya. She is a Guiding Teacher at the Insight Meditation Society, and the co-founder of the Vipassana Metta Foundation, which developed the Maui Dharma Sanctuary.

In this conversation we talk about: 

 • What is equanimity?
 • The most common misconception about equanimity
 • The near and far enemies of equanimity 
 • The power and limitations of setting intentions

Full Shownotes: https://meditatehappier.com/podcast/tph/kamala-masters-rerun

Where to find Kamala Masters online: 

Website: Vipassana Metta on Maui

Additional Resources:

Download the Happier Meditation app today. 

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How To Be Okay No Matter What | Kamala Masters

Dan briefly whittles down his top 10 takeaways from the science of behavior change.

In this episode we talk about:

 • How our brain’s evolution for short-term survival makes long-term goals harder
 • Picking the right goals
 • Making it easy
 • Leveraging fresh starts
 • How to make goals a team sport
 • The crucial role of mindfulness and self-compassion

This episode is part of our monthlong Do Life Better series. 

Related Episodes:

The Science of Making – And Keeping – New Year’s Resolutions | Hal Hershfield

How To Change Your Habits | Katy Milkman

Why Your Bad Habits (And Addictions) May Be Getting Worse – And How Mindfulness Can Help | Dr. Jud Brewer

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: www.meditatehappier.com/podcast/tph/dan-solo-habit-formation

Additional Resources:

 • Download the 
Happier Meditation app • today.

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How To Actually Keep Your New Year’s Resolutions | Dan Solo Episode

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