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#481: Dan Harris on Becoming 10% Happier, Hugging Inner Dragons, Self-Help for Skeptics, Training the Mind, and Much More

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Nov 19, 2020

Guest

Dan Harris

Dan Harris, an ABC News anchor and author of 10% Happier, delves into his transformative journey from a panic attack on live television to embracing meditation. He discusses how mindfulness changed his perspective on anxiety, highlighting its dual role in motivation and paralysis. Harris shares insights on the intersection of skepticism and spirituality, reflections on emotional growth through meditation, and the wisdom gained from self-discovery. His anecdotes reveal the importance of consistent practice and the profound impacts of meditation on mental well-being.

02:09:43

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ANECDOTE

Price of Security

Dan Harris's father, a physician, told him, "The price of security is insecurity."
This motto reflected Harris's belief that career success stemmed from intense anxiety.

insights

INSIGHT

Yerkes-Dodson Law

The Yerkes-Dodson Law suggests some anxiety is beneficial for motivation.
Too much anxiety becomes paralytic, showing a balance is crucial.

volunteer_activism

ADVICE

Is This Useful?

When overthinking, ask "Is this useful?"
This helps discern constructive worry from unproductive rumination.

Get the Snipd Podcast app to discover more snips from this episode

Navigating Panic and Embracing Mindfulness

05:23 • 2min

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Anxiety's Double-Edged Sword

07:01 • 25min

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Exploring Faith and Meditation Amid Skepticism

32:11 • 5min

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Exploring the Intersection of Meditation and Pentecostalism

37:33 • 2min

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Transformative Journey Through Meditation and Self-Awareness

39:12 • 29min

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Navigating Anger and Emotional Growth

01:08:22 • 12min

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Navigating Emotions and Growth Through Meditation

01:20:47 • 30min

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Navigating Self-Discovery Through 360 Reviews

01:50:33 • 3min

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Books, Nature, and Personal Growth

01:53:48 • 10min

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Innovations in Wellness and Recovery

02:04:03 • 7min

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Why Buddhism is True

The Science and Philosophy of Meditation and Enlightenment

Robert Wright

In this book, Robert Wright argues that Buddhism offers a secular, Westernized approach to mindfulness meditation that can help individuals and society by reducing suffering and increasing empathy. He draws on evolutionary biology, psychology, and neuroscience to support Buddhist teachings, such as the concept of 'no-self' and the nature of human suffering. The book is a personal journey that began with Wright's work on evolutionary psychology and deepened through his practice of meditation and conversations with skilled meditators. It aims to show how Buddhist principles can be applied in a secular age to improve individual and societal well-being.

Going to pieces without falling apart

Mark Epstein

In this book, Mark Epstein argues that happiness does not come from material or psychological acquisitiveness but from letting go. He weaves together the wisdom of Buddhism and Western psychotherapy to illustrate how balancing the ego's need to do with our inherent capacity to be is crucial for achieving happiness. Epstein encourages readers to relax the ever-vigilant mind and relinquish control to experience freedom and a more peaceful, spiritually satisfying life. The book draws on events from his own life and stories from his patients to teach the importance of self-acceptance and the benefits of meditation in achieving this balance.

10% Happier

Dan Harris

In '10% Happier,' Dan Harris shares his personal journey of discovering the benefits of meditation. Initially a skeptic, Harris, a news anchor, found himself on a path of self-discovery after a nationally televised panic attack. He delves into the world of spirituality and self-help, encountering various figures including brain scientists, CEOs, and spiritual leaders. The book explores how meditation can reduce stress, improve focus, and enhance overall well-being without compromising one's ambition or edge. Harris emphasizes the importance of mindfulness in making one more resilient and better equipped to handle life's challenges, though it does not eliminate problems entirely.

Awareness

a de Mello spirituality conference in his own words

Anthony de Mello

In 'Awareness', Anthony de Mello combines Christian spirituality, Buddhist parables, Hindu breathing exercises, and psychological insight to challenge readers to wake up from the go-go-go world of illusion. The book, composed of short chapters and lectures, encourages readers to become aware of their thoughts, actions, and motivations. De Mello argues that true happiness and freedom come from dropping illusions and living in the present, free from the constructs of culture, conditioning, and fear. He emphasizes the need to observe oneself, understand negative feelings, and practice detachment to achieve a more authentic and fulfilling life.

The Overstory

Richard Powers

The Overstory is a sweeping and impassioned work of environmental fiction that follows the lives of nine individuals whose paths are intertwined by their connections to trees. The novel is structured in four parts – 'Roots', 'Trunk', 'Crown', and 'Seeds' – mirroring the parts of a tree. It delves into themes of ecology, climate change, and the interconnectedness of trees and humans, using a blend of science, history, and magical realism. The book advocates for the protection of trees and the natural world, posing critical questions about humanity's relationship with the environment and the long-term consequences of human actions.

Waking Up

A Guide to Spirituality Without Religion

Sam Harris

In this book, Sam Harris argues that there is more to understanding reality than science and secular culture generally allow. He explores the scientific underpinnings of spirituality, suggesting that how we pay attention to the present moment largely determines the quality of our lives. The book is part memoir and part exploration, discussing the illusion of the self, the benefits of meditation, and the importance of understanding consciousness through both scientific and philosophical lenses.

Real Happiness

The Power of Meditation: A 28-Day Program

Sharon Salzberg

This book is a complete guide to meditation, beginning with the simplest breathing and sitting techniques. It is based on three key skills: concentration, mindfulness, and lovingkindness. The 28-day program includes exercises, journal prompts, and guided meditations available for download. It aims to transform lives by bringing greater resiliency, creativity, peace, clarity, and balance. The book also addresses common concerns of beginners through an extensive FAQ section and provides practical advice on maintaining a daily meditation practice.

The Island

Mark O'Neill

Buddhism without beliefs

Stephen Batchelor

In this book, Stephen Batchelor argues that the Buddha's teachings are not something to believe in but something to practice. He suggests that Buddhism should be stripped of its metaphysical and religious elements, such as reincarnation and karma, to reveal a more existential, therapeutic, and liberating agnosticism. Batchelor emphasizes that the Buddha's teachings are about understanding the nature of anguish, letting go of its origins, and creating a way of life that is available to everyone, regardless of their background or beliefs. The book includes simple meditation exercises and encourages readers to engage with Buddhist principles in a practical and meaningful way.

You Belong

A Call for Connection

Sebene Selassie

Meditation for fidgety skeptics

Dan Harris

After ABC News anchor Dan Harris (@danbharris) had a nationally televised panic attack on Good Morning America in 2004, he knew he had to make some changes. He found himself on a bizarre adventure to rein in the voice in his head that provoked his on-air freak-out and found a solution in meditation. A lifelong nonbeliever, meditation was something Dan always assumed to be either impossible or useless.

In 2014, Dan published the book 10% Happier, which takes readers on a ride from the outer reaches of neuroscience to the inner sanctum of network news to the bizarre fringes of America’s spiritual scene and leaves them with a takeaway that could actually change their lives. In 2017, Dan followed up with Meditation for Fidgety Skeptics: A 10% Happier How-To Book.

In 2016, Dan launched the 10% Happier company with co-founders Ben Rubin, CEO, and Derek Haswell, VP Product. The company was rebranded to Ten Percent Happier in 2019.

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