Ten Percent Happier with Dan Harris

The creator of somatic experiencing shows Dan how to heal trauma through the body.   Peter A. Levine, Ph.D., has spent the past 50 years developing Somatic Experiencing. He holds a doctorate in Biophysics from UC Berkeley and a doctorate in Psychology from International University. His work has been taught to over 30,000 therapists in over 42 countries. He is the author of the new book, An Autobiography of Trauma. Content warning: This episode includes discussions of rape and violence. In this episode we talk about: * How to do somatic experiencing. You’ll see Dan play the role of guinea pig + make weird sounds * The difference between somatic experiencing and talk therapy * Somatic experiencing practices we can implement into our lives * Why some people feel horror/terror at the thought of re-occupying the body and how to overcome those fears * What the research says – and how these practices around body awareness have gone from the fringes to entering the scientific mainstream * And how to move through ancient wounds – and enrich our lives (whether we have trauma or not) * Practices to fortify us in times of difficulty * Facing mortality  Related Episodes: Become An Active Operator Of Your Nervous System | Deb Dana [https://www.tenpercent.com/tph/podcast-episode/deb-dana-424] What Science and Buddhism Say About How to Regulate Your Own Nervous System | Deb Dana & Kaira Jewel Lingo [https://www.tenpercent.com/tph/podcast-episode/deb-dana-kaira-jewel-lingo-522] How to Live with the Worst Things That Ever Happened to You | Stephanie Foo [https://www.tenpercent.com/tph/podcast-episode/stephanie-foo-452] An Ace Therapist Gives Dan A Run For His Money | Dr. Jacob Ham [https://www.tenpercent.com/tph/podcast-episode/jacob-ham-453] How to Get Out of Your Head | Willa Blythe Baker [https://www.tenpercent.com/tph/podcast-episode/willa-blythe-baker-399] Sign up for Dan’s weekly newsletter here [https://bit.ly/3QtGRqJ] Follow Dan on social: Instagram [https://bit.ly/3tGigG5], TikTok [https://bit.ly/3FOA84J] Ten Percent Happier online bookstore [https://bit.ly/46TZglY] Subscribe to our YouTube Channel [https://bit.ly/3FybRzD] Our favorite playlists on: Anxiety [https://spoti.fi/3Qa8kMT], Sleep [https://spoti.fi/3MjtMxF], Relationships [https://spoti.fi/3QvyA5J], Most Popular Episodes [https://spoti.fi/3QxZASc] Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/peter-levine [https://www.tenpercent.com/tph/podcast-episode/peter-levine] Additional Resources: * Download the Ten Percent Happier app today: https://10percenthappier.app.link/install [https://10percenthappier.app.link/install] See Privacy Policy at https://art19.com/privacy [https://art19.com/privacy] and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info [https://art19.com/privacy#do-not-sell-my-info].

Tap into your ADHD superpowers with a meditation that celebrates your unique wiring. Embrace exploration and self-acceptance. 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 Fidgety Skeptics," and the founder of the Consciousness Explorers Club, a meditation adventure group in Toronto. He has a knack for surfacing the exact meditation that will help everyone he meets. "I have a meditation for that" is regularly heard from Jeff, so we've dubbed him the "Meditation MacGyver." More information on the group retreat (AKA Meditation Party) at the Omega Institute is here [https://www.eomega.org/workshops/meditation-party-spring].  To find this meditation in the Ten Percent Happier app [https://app.tenpercent.com/start/register?plan=com.10percenthappier.subscription_1year_9999.intro_7day_free&_ga=2.259044099.881493428.1712239396-1285715635.1711054030], you can search for “Meditating with ADHD.”  See Privacy Policy at https://art19.com/privacy [https://art19.com/privacy] and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info [https://art19.com/privacy#do-not-sell-my-info].

Buddhist strategies for taming that nagging voice in your head. Ofosu Jones-Quartey [https://bornimusic.com/], a meditation teacher, author, and musician hailing from the Washington DC area brings over 17 years of experience in sharing mindfulness, meditation and self-compassion practices with the world. Holding a bachelor’s degree from American University and certified by the Mindfulness Meditation Teacher Certification Program, Ofosu is a graduate of the Teleos Coaching Institute and is the male voice on the Balance meditation app, reaching over 10 million subscribers.  Ofosu leads meditation classes and retreats nationwide, having taught and led retreats at the Insight Meditation Community of Washington, The Insight Meditation Society, Spirit Rock, Brooklyn Zen Center, Cleveland Insight, Inward Bound Mindfulness and more. As an accomplished hip hop artist under the name “Born I,” Ofosu released the mindfulness-themed album “In This Moment” in 2021. His most recent album is “AMIDA”, a spiritual, Lo-Fi Hip Hop album exploring life, death and his Buddhist faith. Beyond music, Ofosu is an author, releasing his self-published children’s book “You Are Enough” in 2020 and “Love Your Amazing Self” via Storey Publishing in 2022. He lives in Rockville, Maryland, with his wife and four children. In this episode we talk about: * The relationship between self-compassion and a successful meditation practice * All the reasons people resist self-compassion, and his rebuttals * Whether self-compassion is selfish * How to do self-compassion off the cushion, including practices like journaling, written reminders, establishing accountability partners, and simple questions you can drop into your mind when all else fails * How to do self-compassion on the cushion, including practices like body scans, metta, and a check-in practice you can use at the very start of your sits * And how to teach self-compassion to children Related Episodes: The Voice in Your Head | Ethan Kross [https://www.tenpercent.com/tph/podcast-episode/ethan-kross-365] Sign up for Dan’s weekly newsletter here [https://bit.ly/3QtGRqJ] Follow Dan on social: Instagram [https://bit.ly/3tGigG5], TikTok [https://bit.ly/3FOA84J] Ten Percent Happier online bookstore [https://bit.ly/46TZglY] Subscribe to our YouTube Channel [https://bit.ly/3FybRzD] Our favorite playlists on: Anxiety [https://spoti.fi/3Qa8kMT], Sleep [https://spoti.fi/3MjtMxF], Relationships [https://spoti.fi/3QvyA5J], Most Popular Episodes [https://spoti.fi/3QxZASc] Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/ofosu-jones-quartey [https://www.tenpercent.com/tph/podcast-episode/ofosu-jones-quartey] Additional Resources: * Download the Ten Percent Happier app today: https://10percenthappier.app.link/install [https://10percenthappier.app.link/install] See Privacy Policy at https://art19.com/privacy [https://art19.com/privacy] and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info [https://art19.com/privacy#do-not-sell-my-info].

How self compassion works, how to practice it, and what the research says about the benefits. GUEST BIO: Dr. Serena Chen is Professor of Psychology and the Marian E. and Daniel E. Koshland, Jr. Distinguished Chair for Innovative Teaching and Research at the University of California, Berkeley. Her research focuses on the self and identity, interpersonal relationships, and social power and influence. She is a Fellow of the Society of Personality and Social Psychology, American Psychological Association, and Association of Psychological Science. Dr. Chen was also the recipient of the Early Career Award from the International Society for Self and Identity, and the Distinguished Teaching Award from the Social Sciences Division of the University of California, Berkeley. In this episode we talk about: * The connection between self-compassion and authenticity * As well as self-compassion exercises that you can incorporate into your daily life * How self-compassion influences the desire for self improvement * How it can lead you to be more understanding of other people  * The connection between self-compassion and good leadership  * And how self-compassion can apply to parenting as well as to educational realms  Related Episodes: How to Make Self-Compassion Work for You | Kristin Neff [https://tenpercent-happier.webflow.io/tph-live/14-kristin-neff] Kryptonite for the Inner Critic, Self-Compassion Series | Kristin Neff [https://tenpercent-happier.webflow.io/tph/podcast-episode/kristin-neff-self-compassion] Self-Compassion Ain’t Always Soft | Kristin Neff [https://tenpercent-happier.webflow.io/tph/podcast-episode/kristin-neff-360] Sign up for Dan’s weekly newsletter here [https://bit.ly/3QtGRqJ] Follow Dan on social: Instagram [https://bit.ly/3tGigG5], TikTok [https://bit.ly/3FOA84J] Ten Percent Happier online bookstore [https://bit.ly/46TZglY] Subscribe to our YouTube Channel [https://bit.ly/3FybRzD] Our favorite playlists on: Anxiety [https://spoti.fi/3Qa8kMT], Sleep [https://spoti.fi/3MjtMxF], Relationships [https://spoti.fi/3QvyA5J], Most Popular Episodes [https://spoti.fi/3QxZASc] Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/serena-chen [https://www.tenpercent.com/podcast-episode/] Additional Resources: * Download the Ten Percent Happier app today: https://10percenthappier.app.link/install [https://10percenthappier.app.link/install] See Privacy Policy at https://art19.com/privacy [https://art19.com/privacy] and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info [https://art19.com/privacy#do-not-sell-my-info].

Cara introduces you to the magic of doing less. These gentle no-frills instructions get right to the heart of meditation practice. About Cara Lai: Cara Lai spent most of her life trying to figure out how to be happy, or at least avoid total misery, which landed her on a meditation cushion for the majority of her adulthood. Throughout many consciousness adventures including a few mind-bendingly long meditation retreats, she has explored the wilderness of the mind, chronic illness, the importance of pleasure, and a wide range of other things that she might get in trouble for mentioning publicly. In the past, Cara has worked as an artist, wilderness guide, social worker and psychotherapist, but at this point she’s given up on being an adult in exchange for an all-out mindfulness rampage. Her teaching is relatable, authentic, funny and sometimes crass, and is accessible for many people. She teaches teens and adults at Inward Bound Mindfulness Education, Spirit Rock, Insight Meditation Society, and UCLA; ultimately hoping to become as good of a show-off as Dan. And to help people be happier. To find this meditation in the Ten Percent Happier app [https://app.tenpercent.com/start/register?plan=com.10percenthappier.subscription_1year_9999.intro_7day_free&_ga=2.259044099.881493428.1712239396-1285715635.1711054030], you can search for “Put It All Down.” See Privacy Policy at https://art19.com/privacy [https://art19.com/privacy] and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info [https://art19.com/privacy#do-not-sell-my-info].