Gretchen Rubin on: How To Use Your Five Senses To Reduce Anxiety, Increase Creativity, and Improve Your Relationships

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- These seven rules illustrate a middle path between completely stifling your emotions and bringing your whole self to the office. Liz Fosslien is an expert on emotions at work and is also on the leadership team at Atlassian's Team Anywhere and previously served as the head of content and communications at Humu. She has been featured by TED, The Economist, Good Morning America, The New York Times, and NPR. Mollie West Duffy is also the head of Learning and Development at Lattice, and was previously an Organizational Design Lead at global innovation firm IDEO, and a research associate for the Dean of Harvard Business School. She has worked with companies of all sizes on organizational development, leadership development, and workplace culture. Liz and Mollie are the co-authors of No Hard Feelings: The Secret Power of Embracing Emotions at Work and Big Feelings: How to Be Okay When Things Are Not Okay In this episode we talk about: Why not acknowledging your emotions can lead to worse outcomes How to understand the data that comes from emotions The importance of psychological safety And how to recognize burnout before it’s too late Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/Liz-Fosslien-and-Mollie-West-Duffy

4 Syys 20231h 30min

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- The office might be one of the most difficult places to not side with yourself, but it’s a concept that can help you navigate challenging situations at work. 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 from unnecessary struggle and leave a healthier impact on the world.  Beyond Ten Percent 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.  In this episode we talk about: How to change your relationship to your thoughts How to navigate the highs of praise and the lows of blame How to handle relationships at work when giving or receiving feedback How to bring your mindfulness practice to your workplace Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/matthew-hepburn-work

30 Elo 20231h 6min

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Balancing happiness and ambition is a challenge, especially if you often define yourself by your work. Stolzoff covers why it’s good to have a job that’s simply good enough. Simone Stolzoff is the author of The Good Enough Job: Reclaiming Life from Work. He is a designer and workplace expert from San Francisco, and a former design lead at the global innovation firm IDEO. His work has been featured in The New York Times, Washington Post, Wall Street Journal, The Atlantic, and many other publications. He is a graduate of Stanford and The University of Pennsylvania. In this episode we talk about: His argument for diversifying our sources for what makes a meaningful life  How passion for your job shouldn’t be a stand-in for pay or security  And how to balance the pursuit of meaningful work without letting it take over your life Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/simone-stolzoff

28 Elo 20231h 12min

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Mindfulness is a word that is in danger of becoming meaningless. In this episode, we dig into the meaning of mindfulness, how to practice without getting overwhelmed, and how to stop the judgment spiral. Today’s guest is Diana Winston, the Director of Mindfulness Education at UCLA’s Mindful Awareness Research Center. She has written several books, including The Little Book of Being, and Fully Present, the Science, Art and Practice of Mindfulness, which she co-authored with Susan Smalley, and which is celebrating its tenth anniversary. Diana has been practicing mindfulness meditation since 1989, including a year as a Buddhist nun in Burma.  In this episode we talk about: How Diana defines mindfulness How we know if we’re in a state of bonafide mindfulness The difference between mindfulness as a trait and mindfulness as a state  Whether you have to meditate to achieve mindfulness as a trait What current scientific research says about the benefits of meditation The link between intuition, happiness and authenticity Her definition of happiness How meditation can help us relate to our bodies differently How to stop the self-judgment spiral Creating a top ten list to deal with difficult thoughts How to use meditation for chronic pain Striking a balance between reason and intuition The ripple effects of practicing meditation And how to start practicing mindfulness without getting overwhelmed Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/diana-winston

25 Elo 202357min

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Welcome to the third installment of Meditation Party, an experiment we’re running with a chattier format – more of a morning zoo vibe, but way deeper, of course. Dan’s co-hosts in this episode are his two close friends: the great meditation teachers Sebene Selassie and Jeff Warren. Sebene Selassie is based in Brooklyn and describes herself as a “writer, teacher, and immigrant-weirdo.” She teaches meditation on the Ten Percent Happier app and is the author of a great book called, You Belong. Jeff Warren is based in Toronto and is also a writer and meditation teacher who co-wrote the book, Meditation for Fidgety Skeptics with Dan Harris. Jeff also hosts the Consciousness Explorers podcast. Related Episodes: #489. Can You Really Conquer Hatred Through Love? | Father Gregory Boyle #519. The Art and Science of Keeping Your Sh*t Together | Shinzen Young and James Gross  Best of the Archives: Making it RAIN | Tara Brach For more info on the Meditation Party Retreat: Meditation Party Workshop at Omega Institute To watch this interview online, go to: https://www.youtube.com/@TenPercentHappier If you want to be part of the show, please call in with a question or comment. The number is 508-656-0540. Or you can email us with a voice memo at podcast@tenpercent.com with a voice memo.  Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/meditation-party-3

23 Elo 20231h 2min

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Today’s guest is Linda Åkeson McGurk, a Swedish American writer and author of There’s No Such Thing As Bad Weather: A Scandinavian Mom’s Secrets for Raising Healthy, Resilient, and Confident Kids. Her latest book is called The Open-Air Life: Discover the Nordic Art of Friluftsliv and Embrace Nature Every Day. She is the founder of the blog Rain or Shine Mamma, a resource for parents and other caregivers. In this episode we talk about: Why humans are so drawn to nature and what the many scientific benefits are The historical roots of friluftsliv in Nordic countries Why we should go outside even when the weather sucks Why we should go camping  The benefits of cold plunges The benefits of silence The danger of seeing ourselves as separate from nature And why she believes appreciation of nature and meditation are complimentary Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/linda-akeson-mcgurk Other Resources Mentioned: Wim Hof Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

21 Elo 202355min

Ryan also talks about how meditation helped him ride out a brutal political campaign,  escaping the grind, and whether he’ll run for office again. Tim Ryan served for 20 years in the U.S. Congress. He is the author of a book on the power of mindfulness. He is the author of a book on the power of mindfulness, Healing America: How a Simple Practice Can Help Us Recapture the American Spirit and a book on reforming the broken food systems, The Real Food Revolution: Healthy Eating, Green Groceries, and the Return of the American Family Farm. In this episode we talk about: How his practice helped him weather a brutal political campaign  Why he’s joined the ice bath craze The link between breathwork and meditation How he’s adjusting to civilian life after 20 years in Washington How he handled things when he realized the race was not going his way What he was thinking and feeling when he made his concession speech What it’s like to be outside of the DC fishbowl The freedom that comes with not living under a microscope The kids basketball game made him realize his life had changed  Escaping the grind Whether he’s considered running for office again And what the rough and tumble of politics has taught him about dealing with difficult people Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/tim-ryan

18 Elo 202341min

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Gladwell On: the importance of flow states, why people should have a lifelong pursuit or practice, and how he personally relaxes. Malcolm Gladwell is the president and co-founder of the podcasting network Pushkin Industries, and the author of six New York Times bestselling books including The Tipping Point, Blink, Outliers, David and Goliath, and Talking to Strangers. He’s also the host of the Pushkin podcast Revisionist History.  For tickets to TPH's live event in Boston on September 7: https://thewilbur.com/armory/artist/dan-harris/ For tickets to TPH's live and live streamed event in Colorado on November 3: https://www.milehichurch.org/calendar/10-percent-happier-with-dan-harris/ Do you have a favorite episode of TPH? We want to hear about it! Here’s how you can help us uncover these hidden gems. Call +1 508-656-0540 Tell us your name and favorite episode And, in a couple of sentences, tell us why this episode hit home for you Do this and your episode and story may be part of our Deep Cuts feature In this episode we talk about:  The backlash Malcolm faced from his work from home comments  Pushing the noise aside when it comes to social media  Lessons in kindness from a recent Revisionist History episode The importance of flow states How he personally relaxes  Why people should have a lifelong pursuit or practice What he thinks now about his famous 10,000 hours argument Why we need to engage and investigate the views of others to be morally alert as human beings And his biggest journalistic mistake Content Warning: Brief mention of eating disorders.  Full Shownotes: https://www.tenpercent.com/tph/podcast-episode//malcolm-gladwell-rerun

16 Elo 202359min