10% Happier with Dan Harris Folgen

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Today we explore the entire dread spectrum with Saleem Reshamwala, who took a deep dive on this very common, very uncomfortable emotion. What is dread, exactly? What evolutionary purpose does it serve? Most importantly, how do we deal with it? What are the antidotes? Reshamwala has worked for The New York Times, PBS, and also TED, where he hosts a podcast called Far Flung. He is also the host of More Than A Feeling, another podcast here at Ten Percent Happier. Saleem and his team recently launched something called The Dread Project - we shared their first episode kicking off the series last week. It's a five-day series that investigates dread. Each day of the challenge, listeners tackle dread in a different way. You can sign up for The Dread Project at dreadproject.com. In this episode we talk about: Dread-management techniques, including: journaling, drawing, and welcoming your dread to the party inside your head How to face dread when it comes to climate change  And the biggest dread of all— death Full Shownotes: https://www.tenpercent.com/podcast-episode/saleem-reshamwala-527

This episode is for anyone who has ever had a tough or tricky moment. In other words, everyone who is currently drawing breath on planet earth right now. Today's guests are powerhouse duo Tsoknyi Rinpoche and Daniel Goleman. Tsoknyi Rinpoche is one of the greatest living Tibetan masters who has a whole toolbox of techniques for dealing with difficult moments, habitual patterns, and common meditation obstacles. He'll be in conversation with Daniel Goleman, a trained scientist and science writer best known for his landmark book, Emotional Intelligence: Why It Can Matter More Than IQ. Together, they have just written a book called Why We Meditate: The Science and Practice of Clarity and Compassion.  This is the fourth and final installment of our series called, The Art and Science of Keeping Your Sh*t Together. In each episode we bring together a meditative adept or Buddhist scholar and a respected scientist. The idea is to give you the best of both worlds to arm you with both modern and ancient tools for regulating your emotions. In this episode we talk about: The single word that Rinpoche believes captures the most challenging aspect of modern life Two of the biggest obstacles for meditators What Rinpoche calls the "drop it" practice Rinpoche's term, "beautiful monsters" The four steps of the "handshake" practice, which is meant for meeting difficult emotions and being OK with them Why reasoning with your feelings doesn't work How to experience a fundamental OK-ness independent of external conditions A personal story from Rinpoche about being with one of his own difficult habits What Rinpoche calls the "three speed limits" And, "belly breathing" Full Shownotes: https://www.tenpercent.com/podcast-episode/tsoknyi-rinpoche-daniel-goleman-523

Is it possible to learn to spot which state your nervous system is in and move from suboptimal states to much better ones? The subject of how to work with your own nervous system is called Polyvagal Theory and today's guests Deb Dana & Kaira Jewel Lingo will give us a primer on what that exactly means. They will also talk about how our nervous systems are connected to the nervous systems of other people, and how we can learn to co-regulate our systems for the betterment of others.  Deb Dana is a Licensed Clinical Social Worker, who is a clinician, consultant and author specializing in complex trauma.  Her work is focused on using the lens of Polyvagal Theory to understand and resolve the impact of trauma, and creating ways of working that honor the role of the autonomic nervous system. She has written several books, including Anchored: How to Befriend Your Nervous System Using Polyvagal Theory.    Kaira Jewel Lingo is a Dharma teacher with a lifelong interest in spirituality and social justice. After living as an ordained nun for 15 years in Thich Nhat Hanh's monastic community, Kaira Jewel now teaches internationally in the Zen lineage and the Vipassana tradition, as well as in secular mindfulness, with a focus on activists, Black, Indigenous, and People of Color, artists, educators, families, and youth. She is author of We Were Made for These Times: Ten Lessons for Moving Through Change, Loss, and Disruption.    This is the third installment of our series called, The Art and Science of Keeping Your Sh*t Together. In each episode we bring together a meditative adept or Buddhist scholar and a respected scientist. The idea is to give you the best of both worlds to arm you with both modern and ancient tools for regulating your emotions. In this episode we talk about: The basics of Polyvagal Theory A fascinating and easily graspable concept from Buddhist psychology called, "store consciousness" The interconnectedness of our nervous systems and the responsibility that creates for all of us How to handle being annoyed What happens when we beat ourselves up with "shoulds," and how to stop doing that The value of simply knowing, in the moments when you're stuck, that those moments are impermanent How to allow your suffering to inform your life The value of "micro-moments" Two ways of caring for painful states without suppressing them And the power of action and service in overcoming anxiety Full Shownotes: www.tenpercent.com/podcast-episode/deb-dana-kaira-jewel-lingo-522