Chronic Stress Ages You. Here’s How To De-Stress for Longevity. | Elissa Epel

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

29 Jan 20201h 42min

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

22 Jan 20201h 38min

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

15 Jan 20201h 15min

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

8 Jan 20202h 36min

Award-winning registered dietitian Evelyn Tribole inspires people to rethink their relationship with food and enjoy eating. In today's diet culture, people have stopped trusting their bodies and are ignoring its cues. In her nutrition counseling practice, Evelyn helps people tune in to what their bodies are trying to tell them through awareness and intuitive eating. In this episode, Evelyn describes how her meditation practice has deepened her passion for her career. She further explains the ten principles detailed in her new book, "Intuitive Eating," about rejecting the diet mentality and making peace with all food. Join the New Years Meditation Challenge: https://10percenthappier.app.link/IpETZ7CAX1 Plugzone: Website: https://www.evelyntribole.com/ New Book: https://www.amazon.com/Intuitive-Eating-4th-Anti-Diet-Revolutionary/dp/1250255198/ Work book: https://www.amazon.com/Intuitive-Eating-Workbook-Principles-Relationship/dp/1626256225/ Books: https://www.evelyntribole.com/evelyns-books/ Instagram: https://www.instagram.com/evelyntribole/ Mentioned on the show: - Crazy Wisdom - https://podcasts.apple.com/us/podcast/209-kryptonite-for-inner-critic-self-compassion-series/id1087147821?i=1000453700663 Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4

1 Jan 20201h 36min

For as long as she can remember, Kelly McGonigal has felt motivated to understand the causes of pain and suffering and find ways to relieve them. This motivation led her to pursue a career in psychology and cultivate a meditation practice. In this episode Kelly talks about the types of meditation that have the biggest impact for her and how she integrates them into her daily life. She also discusses her new book, "The Joy of Movement," which she hopes will help change the negative perceptions some have about exercise. Calling her book a love letter to movement and human nature, she believes movement can help us access the positive states of bliss, joy, hope, and connection. She also offers practical tips for building healthy habits. Check out the new Ten Percent Happier course on healthy habits with Kelly McGonigal: http://www.tenpercent.com/habits (App: https://10percenthappier.app.link/gAd07mXoo2) Plugzone: - Website: http://kellymcgonigal.com/ - "The Joy of Movement": https://www.amazon.com/Joy-Movement-exercise-happiness-connection-ebook/dp/B07Q4LY2CV - Previous Books: http://kellymcgonigal.com/books - TED Talk: How to make stress your friend https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend?language=en - Instagram: https://www.instagram.com/kellymariemcgonigal/ - Facebook: https://www.facebook.com/kellymcgonigalauthor/ Books mentioned: "Fearless Heart": https://www.amazon.com/Fearless-Heart-Courage-Compassionate-Transform/dp/1101982926 Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

26 Dec 20191h 21min

Nikki Mirghafori has been an Artificial Intelligence scientist for nearly three decades. She never intended to become a Buddhist teacher, but after establishing herself in her AI career, she devoted her time to extensive meditation training. She now teaches Dharma internationally. In this fascinating discussion, Nikki details her extraordinary life experiences. From growing up in Iran during the Iran-Iraq War, to writing a thank you letter to a tick that gave her Lyme disease. She talks about her meditation practice today and how it has evolved from when she first started. And she dives into the process and benefits of one of her more challenging teachings, the Mindfulness of Death. Plugzone: Nikki's Website: https://www.nikkimirghafori.com/ The Most Venerable Pa-Auk Tawya Sayadaw Bhaddanta Acinna: https://www.paaukforestmonastery.org/about-us Podcast Episode #10 Leigh Brasington: https://podcasts.apple.com/my/podcast/10-leigh-brasington/id1087147821?i=1000367352158 Ten Percent Happier Gift: https://www.tenpercent.com/gift 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

18 Dec 20191h 37min

Norman Fischer is a poet, writer, and Zen priest who has dedicated his life to studying, practicing and teaching Zen Buddhism. After graduating from the Iowa Writers' Workshop, he moved to San Francisco to learn how to practice meditation in the Soto Zen tradition. He spent decades studying the practice and serving the temple at the San Francisco Zen Center, where he went on to serve as the co-abbot from 1995-2000. After retiring as co-abbot, he founded the Everyday Zen Foundation where he continues to offer teachings and lead retreats. In this episode, Norman discusses with Dan the importance of expanding the way we think about ourselves and the world we live in because, he says, we are drowning in the limitations we've collectively set for ourselves and the ways we live in the world. The theme of the reflections in this episode come from Norman's new book titled "The World Could Be Otherwise." Plugzone: Website: https://www.normanfischer.org/ Everyday Zen Foundation: http://www.everydayzen.org/ The World Could Be Otherwise: Imagination and the Bodhisattva Path: https://www.amazon.com/World-Could-Otherwise-Imagination-Bodhisattva/dp/161180504X Other books mentioned in this conversation: The Order of Time by Carlo Rovelli: https://www.amazon.com/Order-Time-Carlo-Rovelli/dp/073521610X 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

11 Dec 20191h 9min