10% Happier with Dan Harris Folgen

Buddhist strategies for taming that nagging voice in your head. Ofosu Jones-Quartey, 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. Born I's most recent album, "Komorebi" (2025), has been hailed by listeners as "a missing piece in hip-hop," praised for its meditative flow and spiritual depth. The companion book, "Lyrical Dharma: Hip-Hop as Mindfulness" (Parallax Press), arrives with a foreword by Pulitzer Prize winner Alice Walker, further cementing Born I as a unique voice at the intersection of art and contemplative practice. 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   This episode was first aired in April 2024. Related Episodes: Think You Suck at Meditation? This Conversation Could Help. | Ofosu Jones-Quartey   Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Radical advice on rethinking success, individualism, and the American dream.   Mia Birdsong is a pathfinder, culture change visionary, and futurist. She is the founding Executive Director of Next River, a think tank and culture change lab for interconnected freedom. In her book How We Show Up: Reclaiming Family, Friendship, and Community, Mia maps swaths of community life, and points us toward the promise of our collective vitality.  In this episode we talk about: How to build community What it looks like in her own life Mutuality vs reciprocity  How to work with resentment and rejection  The etymological connection between friendship and freedom  The transformative power of asking for help And why she thinks the idea of bootstrapping—or going it alone—is a kind of self-hatred   This episode originally aired on May 22nd, 2024.   Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris   Thanks to our sponsor:  Huel: Get 15% off your first order at huel.com with code HAPPIER. Minimum $75 purchase.

What if the problem isn't you—but the idea that there's only one "right" way to meditate? In this episode, DJ Cashmere talks with meditation teacher Jeff Warren about how to build a mindfulness practice that actually fits your brain, nervous system, and life. Drawing from Jeff's experience with ADHD and bipolar disorder—and DJ's reflections on OCD and neurodiversity in his family—they explore why there's no such thing as a truly neurotypical mind, and why one-size-fits-all meditation advice often falls short. Rather than prescribing a single approach, Jeff emphasizes experimentation: noticing what settles you, what feels intolerable, and what helps you come back to presence. That might mean focusing on the breath, opening awareness, moving the body, journaling, or simply taking a walk. They return repeatedly to a simple litmus test for any practice: Is this helping me be here? And they frame that question through three core skills of mindfulness—clarity, concentration, and equanimity—which can be cultivated in many different ways. This episode is especially helpful if you've ever felt restless, frustrated, or "bad" at meditation—and are looking for a more flexible, compassionate way to practice. You can get more meditations from Jeff, our Teacher of the Month for DanHarris.com, by checking out our new app, 10% with Dan Harris.    Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris   Thanks to our sponsor: Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.