10% Happier with Dan Harris

Practical Buddhist strategies to focus the mind.
 
Shaila Catherine is a dharma teacher and author of the book titled "Beyond Distraction: Five Practical Ways to Focus the Mind." She authored two additional books on the concentration practices called jhana and approaches to insight meditation. She has practiced for more than 45 years, including nine years, cumulatively, of silent retreat. Shaila has been leading meditation retreats for 30 years, and has developed an array of in-depth online courses offered through BodhiCourses.org.
 
In this episode we talk about:
The Buddha's struggles with distraction
Shaila's attempts to make the teachings of the Buddha accessible to contemporary minds
The importance of getting to know your own thought patterns
the counterintuitive strategy of "avoid it, ignore it, forget it,"
Replacing seduction with mindfulness
Developing a flexibility of mind
And why we're vulnerable to our own tendencies when we're not mindful



Related Episodes:
How to Focus | Shaila Catherine

 
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Additional Resources: 
Shaila's upcoming course: Beyond Distraction
Shaila's books
Insight Meditation South Bay
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Plus: How to "turn down the volume" on suffering, how to reframe your problems, and the clinical evidence for "stopping and smelling the roses."
 
Eric Garland, PhD, LCSW is Endowed Professor in Health Sciences at the Sanford Institute for Empathy and Compassion, Professor in the Department of Psychiatry and the Center for Addiction Science and Treatment at University of California San Diego (UCSD), and Director of UCSD ONEMIND (Optimized Neuroscience-Enhanced Mindfulness Intervention Design). Dr. Garland researches treatments for addiction and chronic pain, and is the developer of an innovative, mind-body therapy founded on insights derived from cognitive, affective, and neurobiological science, called Mindfulness-Oriented Recovery Enhancement (MORE). 
 
In this episode we talk about:
The three parts of his MORE protocol
Simple practices for dealing with everyday addictions
Mindfulness techniques for dealing with pain 
What pain actually is
How to reframe negative thought patterns
Practical tools for regaining a sense of joy in your life
And much more

 
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Additional Resources: 
moretherapy.com
Mindfulness-Oriented Recovery Enhancement: An Evidence-Based Treatment for Chronic Pain and Opioid Use
Mindfulness-Oriented Recovery Enhancement for Addiction, Stress, and Pain
 
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Plus: How to find practices that work for you, what "mindfulness" actually means, and a new audiobook out now.
Sebene Selassie has been meditating for decades, survived cancer three times, and still says the practice isn't a magic bullet. That honesty is kind of the point.
Today we're sharing a sneak preview of Dan's new audiobook, Even You Can Meditate, co-authored with Sebene. Think of it as a practical rescue plan for anyone who feels too distracted, overwhelmed, or skeptical to start (or restart) a meditation practice.
In this preview, Dan and Seb cover:
Why "mindfulness" is actually a bit of a misnomer — and what the practice is really about

What meditation can and can't do for you (it won't solve everything, but the benefits tend to kick in faster than you'd expect)

How to find the style that works for your specific brain, body, and life — including if sitting still feels impossible

The role of intention, and why getting clear on your "why" can become a surprisingly powerful engine for keeping a practice going

The five hindrances — the predictable challenges that come up for almost every meditator — and how to work with them instead of against them

Even You Can Meditate is out now on Audible. Listen now at audible.com/danharris.
And mark your calendar: Dan and Seb are running a free five-day meditation challenge March 23–27 on Dan's app, 10% with Dan Harris. Download the app at app.danharris.com.
 
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The comedian on: connecting instead of separating, feeling whole, and the upside of being an affirmation addict.
Pete Holmes is a stand-up comedian, writer, and actor. He created and starred in HBO's Crashing and hosted The Pete Holmes Show on TBS. He has released stand-up specials on HBO, Netflix, and Comedy Central, hosts the popular You Made It Weird podcast, and is the author of Comedy Sex God.
This episode is a live conversation recorded in NYC as part of a benefit for the amazing organization New York Insight Meditation Center. 
In this episode we talk about:
How Pete Holmes's evangelical upbringing shaped his early ideas about fear, morality, and God
Psychedelics, awareness, identity and consciousness  
Mysticism and metaphor versus literal belief
Meditation and different paths of practice
What meditation reveals about awareness, forgetting, and remembering
Being an affirmation addict
Service and helping others
Happiness versus peace of mind
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The brain benefits of self-disclosure, the costs of staying silent, and how to know what to reveal and when.
Leslie John is the James E. Burke Professor of Business Administration at the Harvard Business School. Her new book is called Revealing: The Underrated Power of Oversharing.
In this episode we talk about:
Why self-disclosure can feel risky but is often socially rewarding
The psychological and physiological costs of keeping secrets
How putting feelings into words can reduce rumination and anxiety
Why validation is often more helpful than advice
Why undersharing leads to missed opportunities in relationships, work, and life

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