We are in the middle of a giant, global experiment in remote work. Even in the best of times, working from home is tricky. You’re surrounded by distractions: pets, laundry, Netflix. But in the midst of this pandemic, WFH (as the millennials call it) is even harder, given that many of us are cooped up with our children, cut off from our coworkers, and overwhelmed by anxiety. Our guests, Rasmus Hougaard and Jacqueline Carter, from Potential Project, are experts in bringing mindfulness into the workplace. In this episode, we explore solutions to four major problems: distraction, isolation, virtual collaboration, and balancing family life. Plugzone: Website: https://www.potentialproject.com/ Books: https://www.potentialproject.com/books/the-mind-of-the-leader/ Rasmus on LinkedIn: https://www.linkedin.com/in/rasmushougaard/ Jacqueline on LinkedIn: https://www.linkedin.com/in/jacquelinecarter1/ Other Resources: Ten Percent Happier Live: We’ll be streaming live on YouTube at 3PM ET every weekday. If you miss us live, you can catch the episode here at www.tenpercent.com/live or on the Ten Percent Happier app. Full show notes: https://www.tenpercent.com/podcast-episode/rasmus-hougaard-jacqueline-carter-232

10% Happier with Dan Harris

#232: How to Actually Get Work Done at Home | Rasmus Hougaard & Jacqueline Carter

We're in the middle of one of the greatest tests for parents in modern memory. Tens of millions of us, cooped up in our homes with our kids, as a consequence of the coronavirus. Susan Kaiser Greenland can help. She's a former corporate attorney who transformed herself into one of the world's leading experts in meditation for kids, teens and parents. In this episode, she delivers tons of practical tips for formal and informal meditation practices -- for all age groups. She also talks about practices that can help parents not turn on one another in this excruciatingly stressful time. Plugzone: Website: https://www.susankaisergreenland.com/ Previous episode with Susan Kaiser Greenland & Annaka Harris, episode #121 Teaching Mindfulness to Kids: https://radiopublic.com/ten-percent-happier-with-dan-harr-WwE9m8/s1!e8765 Other Resources: Ten Percent Happier Live: We'll be streaming live on YouTube at 3PM ET every weekday. If you miss us live, you can catch the episode here at www.tenpercent.com/live or on the Ten Percent Happier app. Email address for health care workers who want free access to the app: care@tenpercent.com Full Show Notes: https://www.tenpercent.com/podcast-episode/susan-kaiser-greenland-231

#231: Parenting in a Pandemic | Susan Kaiser Greenland

We're all being inundated with unsettling news about the new coronavirus, but there isn't a lot of information out there about how to stay sane, balanced, and calm in the midst of this pandemic. So that's what this special episode is all about. We've brought in two highly qualified experts: Dr. Luana Marques, an anxiety specialist from Harvard, and Jay Michaelson, a meditation teacher (who also happens to be a lawyer, journalist, and rabbi). We discuss practical tips for handling the fear, uncertainty, and denial that is arising for so many of us right now. Dr. Luana Marques' website: http://www.luanamarquesphd.com/ Jay Michaelson's website: https://www.jaymichaelson.net/ Email address for health care workers who want free access to the app: care@tenpercent.com Buzzfeed article: https://www.buzzfeednews.com/article/annehelenpetersen/coronavirus-prevention-what-to-do-how-to-help

How to Handle Coronavirus Anxiety | Special Edition

Many of us can feel burnt out, tired or stretched too thin. It can be hard to balance everything on our plates, especially in work environments that require long hours and multi-tasking. But Alex Soojung-Kim Pang says that overworking can actually hinder productivity, and that working less can help you get more done. After struggling to deal with the pressure of numerous projects as a technology forecaster and consultant, Pang took a sabbatical at Microsoft Research in Cambridge. He realized that he had accomplished more in just a few short months than he typically did at work. Now, Pang challenges the relationship we have with work, claiming that cramming in all those overtime hours is not beneficial to the mind and body. He says working too hard blocks creative flow and has negative effects on quality. Pang discusses how he came to this realization and how it can be applied to your life. Plug Zone Website: http://www.askpang.com/ Website: http://www.strategy.rest/ Books: https://www.amazon.com/Alex-Soojung-Kim-Pang/e/B001KHJ91I Twitter: https://twitter.com/askpang Yung Pueblo featured on ABC's Nightline https://abcnews.go.com/Nightline/video/yung-pueblo-instagram-people-heal-happier-life-69352620 Full Show notes: www.tenpercent.com/podcast-episode/Alex-Soojung-Kim-Pang-230 Jeff Warren Retreats: https://jeffwarren.org/event/fidgetyskeptics-california/ https://jeffwarren.org/event/how-to-guide-meditation/ https://jeffwarren.org/event/omegaretreat/ Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

#230: Work Less, Get More Done | Alex Soojung Kim-Pang

Stephen Batchelor is a Buddhist teacher who takes an unconventional approach to the practice. He was more of a scholar, studying logic and philosophy rather than mantras and deities. In his early life, Stephen traveled to India and met the Dalai Lama, which led him to become a monk who practiced Tibetan Buddhist tradition. Throughout his practice, Stephen felt torn between reason and faith, which ultimately resulted in his secular approach to Buddhism. He follows it as an ever-changing awakening rather than as a religious belief. Stephen eventually transitioned from Tibetan to Zen practice, as he was drawn by the meditation and existential questions of the world. He says keeping an open and questioning mind is key to the practice, and Zen frees the mind from what holds it back, allowing creativity and the ability to embark on the arts. Stephen says that though it’s important to have a sense of where the Buddhist teachings come from, we shouldn’t get stuck trying to preserve or replicate something that has survived for hundreds of years already. Instead, we should take the risk of translating the insights of these traditions into new forms of language, expression and art form that engage with our modernity. Plug Zone Podcast Audience Survey: www.tenpercent.com/survey Dan’s Documentary: Guardians of the Amazon: https://www.youtube.com/watch?v=BdTAbgPQuNI Stephen Batchelor Website: https://www.stephenbatchelor.org/index.php/en/ The Art of Solitude: https://www.amazon.com/gp/product/0300250932/ Books: https://www.amazon.com/Stephen-Batchelor/e/B000ARBI4K Mara Opera: Santa Fe New Mexico, Thursday 5th of March with Stephen Batchelor https://santafevipassana.org/wp-content/uploads/2020/02/Mara-flyer.pdf Full Show Notes: http://tenpercent.com/podcast-episode/stephen-batchelor-229 Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

#229: Buddhism Without Beliefs | Stephen Batchelor

Valerie Brown grew up in poverty in Brooklyn, New York. When she was a teenager, her mother passed away and her father left her to fend for herself. Valerie was forced to become an adult before anyone should have to. She put herself through school, becoming a successful lawyer and lobbyist before realizing that she had been running away from something her whole life. She had been trying to escape her past. Even with all of her success and overcoming hardships, Valerie still found herself unhappy and unfulfilled. That’s when she found mindfulness and meditation. With a new clarity in life, she no longer felt the need to run away because she could now happily live in the present. Valerie is now a leadership coach, educator and retreat leader, helping those in need of clarity in their lives. Though she loves to help everyone, Valerie focuses on people of color who face adversity. Plug Zone Website: www.leadsmartcoaching.com Books: www.amazon.com/Valerie-Brown/e/B00MDBD72M El Camino de Santiago in Spain Pilgrimage: https://www.leadsmartcoaching.com/services/pilgrimage-art-sacred-travel/ Ten Percent Happier Plugs Podcast show-notes: www.tenpercent.com/podcast-episode/valerie-brown-228 Podcast Survey: www.tenpercent.com/survey Event with Dan at New York Press Club: https://www.nypressclub.org/in-conversation-with-10-happiers-dan-harris-on-march-4-2020/ Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

#228: The Medieval Executioner in Your Head | Valerie Brown

Rhonda V. Magee is a Professor of Law at the University of San Francisco and an internationally-recognized thought and practice leader focused on integrating mindfulness into higher education, law and social change work. Born in North Carolina in 1967, Rhonda experienced a childhood of significant trauma and challenge. Yet, she was gifted with the insight that through a life of caring engagement, self-development, and service with others, she could find a way up and out. She has dedicated her life to healing and teaching in ways that support others in a journey to wholeness and justice. A student of a variety of Buddhist and other wisdom teachers, including Norman Fischer, Joan Halifax and Jon Kabat-Zinn, she trained as a mindfulness teacher through the Oasis Teacher Training Institute of the University of Massachusetts Center for Mindfulness. She teaches mindfulness-based interventions, awareness, and compassion practices from a range of traditions. Plug Zone Website: https://www.rhondavmagee.com/ Book: https://www.amazon.com/Inner-Work-Racial-Justice-Transforming-ebook/dp/B07PLDQFYR Twitter: @rvmagee Show Notes Page https://www.tenpercent.com/podcast-episode/rhonda-v-magee-227 Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

#227: Race is Not Tangential to Meditation | Rhonda V. Magee

Yung Pueblo (Diego Perez) grew up in poverty after his family immigrated from Ecuador to Boston, Massachusetts. He fell into heavy drugs in his college years, consumed in misery and sadness, before going on his first Vipassana meditation retreat. There, he learned how to accept and embrace change in one’s self, be present in the moment and find joy in both the ups and downs of life. Now a well-known meditator, writer and public speaker, Yung Pueblo uses a plethora of social media platforms to help others on their own journeys towards a free life. Plug Zone Website: http://yungpueblo.com/ Book - Inward: https://www.amazon.com/Inward-Yung-Pueblo/dp/1449495753 Instagram: https://www.instagram.com/yung_pueblo Twitter: https://twitter.com/YungPueblo Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

#226: The Dharma of Instagram | Yung Pueblo

Sonja Lyubomirsky has been studying human happiness for 30 years. As a professor at the University of California Riverside, her research has centered around things people can do to become happier. In this episode she talks about her findings, including the power of social connection and how that might just be the key ingredient to happiness. She also talks about how we can increase our level of social connection. Show notes: www.tenpercent.com/podcast Sonja’s Website: http://drsonja.net/about-sonja/ Sonja’s Books: https://www.amazon.com/Sonja-Lyubomirsky/e/B001JP269S/ Sonja at UC Riverside: https://profiles.ucr.edu/app/home/profile/sonja Sonja on Ten Percent Happier: https://10percenthappier.app.link/0E69lbTsH3 Check out the new Ten Percent Happier course on Health Habits with Kelly McGonigal and Alexis Santos: WWW.TENPERCENT.COM/HABITS In the App: https://10percenthappier.app.link/gAd07mXoo2 References in the show: Quiet: The Power of Introverts in a World That Can't Stop Talking Susan Cain https://www.amazon.com/Quiet-Power-Introverts-World-Talking/dp/0307352153 Nick Epley, research on talking to strangers on the train https://www.nicholasepley.com/publications Liz Dunn - UBC Barrista researcher https://dunn.psych.ubc.ca/curriculum-vitae-2/publications/ Ed Dieiner - https://eddiener.com/ Barb Frederickson - Love 2.0 https://www.positivityresonance.com/ Dacher Keltner - UC Berkley https://psychology.berkeley.edu/people/dacher-keltner Ken Sheldon https://psychology.missouri.edu/people/sheldon Susan Nolen-Hoeksema https://www.amazon.com/Susan-Nolen-Hoeksema/e/B001H6IJH2 Martin Seligman - UPenn Positive Psychology https://ppc.sas.upenn.edu/people/martin-ep-seligman Mihaly Csikszentmihalyi - Flow https://www.amazon.com/Flow-Psychology-Experience-Perennial-Classics/dp/0061339202 Lisa Walsh - Expressing gratitude on the other person https://www.lisacwalsh.com/ Nial Bolger - Columbia (visible versus invisible social support) https://psychology.columbia.edu/content/niall-bolger Ezra Klein’s Podcast with Allison Gopnick https://www.vox.com/podcasts/2019/6/13/18677595/alison-gopnik-changed-how-i-think-about-love) Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

#225: Happiness Takes Work | Sonja Lyubomirsky

Being open to the feelings of anxiety and fear can be terrifying, but Tara Brach, a clinical psychologist and founder of the Insight Meditation Community of Washington, DC, has a method to guide us through our most difficult emotions. In this episode Brach details how her method, which goes by the acronym R.A.I.N., provides steps to help us face and process our own emotions. She has made strides within the meditation community by weaving together western psychology insights with meditation to begin the emotional healing process. Brach received her Ph.D. in clinical psychology and completed a five-year Buddhist teacher training program at the Spirit Rock Meditation Center. She leads silent meditation retreats, has numerous publications and a weekly podcast. She is the author of Radical Acceptance, True Refuge, and her most recent publication, Radical Compassion: Learning to Love Yourself and Your World with the Practice of R.A.I.N. Plug Zone Website: https://www.tarabrach.com/ Podcast: https://www.tarabrach.com/talks-audio-video/ Books: https://www.amazon.com/l/B001KE8BHO?_encoding=UTF8&redirectedFromKindleDbs=true&ref_=ntt_athr_dp_pel_1&rfkd=1&shoppingPortalEnabled=true Radical Compassion Challenge: https://www.tarabrach.com/calendar/radical-compassion-challenge-free-10-day-online-event/ Have a question for Dan? Leave us a voicemail: 646-883-8326

#224: Tara Brach: Making it RAIN

Jon Kabat-Zinn has been a key player bringing mindfulness meditation to the mainstream. In 1979, he introduced the now world-renowned Mindfulness-Based Stress Reduction program, a meditation therapy used to treat a variety of illnesses. In this episode, Kabat-Zinn talks about the importance of awareness and why now, more than ever, having awareness and being present in each moment is vital. He says meditation doesn't end when you get off the cushion. Rather, we should view every moment in life as a meditative practice. Plug Zone Jon Kabat-Zinn’s Website: https://www.mindfulnesscds.com/ Books: https://www.mindfulnesscds.com/pages/books-by-jon-kabat-zinn Previous podcast: https://www.tenpercent.com/podcast-episode/jon-kabat-zinn-75 Podcast References Spaceship Earth by Buckminster-Fuller: https://www.amazon.com/Operating-Manual-Spaceship-Buckminster-Fuller/dp/3037781262 Calmer Choice on Cape Cod: https://calmerchoice.org/ MIT Study of mindfulness with middle school children: http://news.mit.edu/2019/mindfulness-mental-health-benefits-students-0826 Jon Kabat-Zinn Forward for “Current Opinion in Psychology”: https://www.sciencedirect.com/science/article/pii/S2352250X19300211?via%3Dihub Ram Dass: https://www.ramdass.org/ Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

#223: Jon Kabat-Zinn | Meditation as a Love Affair

While in medical school in the mid-90's, Alexis Santos found himself in the midst of a spiritual crisis. At one of the top medical schools in the country, he felt unfulfilled and disillusioned by the stress and unhappiness around him and in his fellow students. After two years, he changed course and travelled to India, where he was first introduced to insight meditation on a 10-day retreat in the S.N. Goenka tradition. Interested to deepen his meditation practice, he happened across Sayadaw U Tejaniya, an unknown meditation teacher in Burma at the time. Recognizing his good fortune, Alexis decided to stay on, where he ordained as a Buddhist monk for two years. At the encouragement of Sayadaw U Tejaniya, Alexis began teaching and in 2016 he completed the Spirit Rock/Insight Meditation Society teacher training program with Joseph Goldstein, Jack Kornfield and others. He now teaches meditation retreats at centers throughout North America, Europe and Australia. In this episode, the conversation gets an interesting start with Alexis sharing his views on sleepiness and meditation, and then moving on to his time in Burma with Sayadaw U Tejaniya, the masculine and feminine approach to meditation and habit formation and how to use all our waking hours to practice meditation in daily life. Website: https://www.alexissantos.io/about Alexis courses in the app: https://10percenthappier.app.link/Alexis-Santos Alexis Santos on Dharma Seed: https://dharmaseed.org/teacher/525/ Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Ten Percent Happier Discount: www.tenpercent.com/2020 Have a question for Dan? Leave us a voicemail: 646-883-8326

#222: How to Become a Regular Meditator (and More) | Alexis Santos

Dr. Matthew Walker is a sleep scientist with a PhD in neurophysiology. His research investigates the impact of sleep on human health and diseases like Alzheimer's, Parkinson's, and cancer. In this episode, Dr. Walker shares significant findings on what happens to us when we do not get enough sleep. He also offers practical tips on how we can get more, quality sleep and how meditation can help. Join the New Year's Meditation Challenge: https://10percenthappier.app.link/IpETZ7CAX1 Plug Zone-- Book: Why We Sleep, https://www.amazon.com/dp/1501144316 Website: https://www.sleepdiplomat.com/ Twitter: https://twitter.com/sleepdiplomat?lang=en Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

#221: All Your Sleep Questions, Answered | Dr. Matthew Walker

Dan shares four best practices to help you build and keep up the meditation habit. Join the Free New Years Meditation Challenge: https://10percenthappier.app.link/IpETZ7CAX1 Have a question for Dan? Leave us a voicemail: 646-883-8326

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10% Happier with Dan Harris

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