mindfulness

Let’s be real: relationships aren’t always easy. Connect in a more meaningful way to stay engaged and caring with balance and ease.

About Pascal Auclair:

Pascal Auclair has been immersed in Buddhist practice and study since 1997, sitting retreats in Asia and America with revered monastics and lay teachers. He has been mentored by Joseph Goldstein and Jack Kornfield at the Insight Meditation Society (IMS) in Massachusetts and Spirit Rock Meditation Center in California, where he is now enjoying teaching retreats. Pascal teaches in North America and in Europe. He is a co-founder of True North Insight and one of TNI’s Guiding Teachers.

To find this meditation in the Ten Percent Happier app, you can search for “Cultivating Balance in Relationships,” or click here: https://10percenthappier.app.link/content?meditation=f87533f5-7cee-4b03-bba3-89e299358936

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A busy city is an ideal place to cultivate loving-kindness and powerfully connect to those around you while you’re out and about.

About Jay Michaelson:

Dr. Jay Michaelson is a Senior Content Strategist at Ten Percent Happier and the author of seven books on meditation, including his newest, Enlightenment by Trial and Error.  Jay is also a columnist for The Daily Beast, and was a professional LGBTQ activist for ten years. Jay is an ordained rabbi and has taught meditation in secular, Buddhist, and Jewish context for eighteen years.

To find this meditation in the Ten Percent Happier app, you can search for “Loving-Kindness in the City,” or click here: https://10percenthappier.app.link/content?meditation=8466115b-afe5-4323-8827-a8296031502d.

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How can we get better at selfishness? That’s one of many fascinating topics we cover in this episode, in which we play snippets from Dan’s one-on-one interview with His Holiness, and then unpack it all with Dr. Richard Davidson, neuroscientist and founder of the Center for Healthy Minds. We talk to His Holiness about “wise selfishness,” how to handle our enemies, and whether he ever gets angry. Then Richie recounts a time when His Holiness exhibited a rare flash of anger— towards him, in fact.

Want more of The Dalai Lama’s Guide to Happiness? Download the Ten Percent Happier app wherever you get your apps.

Full Shownotes: https://www.tenpercent.com/podcast-episode/dalai-lama-guide-540

Other Resources Mentioned:

• Healthy Minds Innovations

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/JoinChallengePod

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In this episode, I am sharing 8 brand new studies and exciting new research about simple changes supported by science that can help you improve your day to day life, like…

How to cut your gym time IN HALF and still get the same benefits. 

The surprising sound researchers say will boost your mood for EIGHT hours. 

The research on how mindfulness reduces your anxiety by 30% -  the same as Lexapro.

And so much more

I’m also joined by Tracey, who leads our research and has helped me produce five #1 Audible Originals and all the science behind it. 

She’s found the studies; we are breaking them down together, and having a ball as we do. 

This episode is going to make you smarter and is packed with the tactical, simple, and science-backed tools that I know you love learning on this podcast. 

Pull up a seat and let’s go.

Oh! And one more thing. As always, all of the research - and there’s a lot of it - is linked in the show notes at melrobbins.com/podcast. And if you want to watch a longer, unabridged version of this episode, visit my YouTube channel.

Xo Mel 

In this episode, you’ll learn:

0:13: Why the research studies and science you will learn today matter

4:35: Why you can trust the tools you learn on this podcast

5:56: Research study #1: A simple action that goes a long way

12:32: Research study #2: The way to build strength in just 3 seconds a day

19:25: Research study #3: The one sound that boosts your mood for hours 

26:43: Research study #4: A powerful tool for anxiety

31:35: Research study #5: What a study with 20,000 high schoolers tells us about success

36:56: Research study #6: One thing you can do to create lifelong positive memories

44:43: Research study #7: How tiny guilty pleasures can strengthen your relationship with your partner

52:01: Research study #8: The habit with the largest impact on your quality of life

For full show notes, including a links to every single study and citation mentioned on today’s episode, go to melrobbins.com/podcast

The New Year is approaching and this is a time when many of us think about making and breaking new habits. So today we’re bringing on one of the smartest people when it comes to habits, best-selling author and speaker Gretchen Rubin. Gretchen’s contention is that before you embark on a self-improvement project, it’s crucial to have some self-awareness about what kind of person you are. She has devised a framework called the Four Tendencies, which helps you identify your personality type in order to gain powerful insights into how you make or break habits. 

Rubin is a lawyer by training and began her career clerking for Supreme Court Justice Sandra Day O’Connor. Gretchen then went on to write a series of books that examine small and doable ways to boost our happiness in everyday life. These include: The Happiness Project, which spent two years on the bestseller list and sold over 3.5 million copies worldwide, and Better Than Before. We initially conducted the interview you’re about to hear back in 2017, when Gretchen released a book called The Four Tendencies. 

In this episode we talk about:

• How and why Gretchen developed the Four Tendencies framework
• How Gretchen’s framework can give each of us a recipe for successful habit change
• Breaking down the Four Tendencies: Upholders, Questioners, Obligers, or Rebels
• How these Four Tendencies are an overlapping Venn diagram 
• What “obliger rebellion” is and how to spot it in your relationships
• The value of forming an accountability group
• And why Gretchen sometimes calls herself a happiness bully  

Full Shownotes: https://www.tenpercent.com/podcast-episode/gretchen-rubin-99-rerun

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In western culture, there's been a long held view that our ability to reason should be placed above our emotions. But the hard truth is that our emotions are there and they're non-negotiable— and If you don't know how to work with them, they can own you.

The good news is that you can work with them and that there are many systems for doing so. To boot, you can learn a ton by listening to your emotions in the right ways. 

Today’s guests, Shinzen Young and James Gross will help us understand how to work with our emotions and offer both techniques in modern science and ancient wisdom in order to do so. 

Gross is the Ernest R. Hilgard Professor of Psychology at Stanford University, where he directs the Stanford Psychophysiology Laboratory. Young is an American mindfulness teacher and neuroscience research consultant. He teaches something called Unified Mindfulness, which you will hear him describe in this conversation.

This is part one in a series we’re calling 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:

• James’s “modal model” for understanding what emotions are and how they work
• James’s five different types of strategies you can use for regulating your emotions
• Shinzen’s contention that emotions have two sides to them
• How we can experience emotions with more fulfillment and less suffering via a mindfulness training he calls “focus factors”
• James’s “process model of emotion regulation” 
• What James believes are the elements that unite science and Buddhism
• Shinzen’s contention that anyone can experience massive benefits of mindfulness training if their meditation practice has four key components

Full Shownotes: https://www.tenpercent.com/podcast-episode/shinzen-young-james-gross-519

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It can speak to us in the middle of a work project, the middle of a date, or the middle of the night. The critical voice in our head telling us we're just not good enough and we're headed for failure. Listener Patricia Branigan wrote in to ask what we can do the quiet down this chatter.  

To explain what damage negative self-talk does to us and explore some simple strategies to challenge our inner critic, Dr Laurie Santos is joined by "chatter" expert Ethan Kross (professor of psychology and management at the University of Michigan).

You can read more in Ethan's book 'Chatter: The Voice in our Head (And How to Harness it)'.

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Do you want to meditate daily with me? Go to go.calm.com/onpurpose to get 40% off a Calm Premium Membership. Experience the Daily Jay. Only on Calm 

Distractions are everywhere. When you’re eating, taking a walk with your dog, having coffee with a friend, or even when you’re rushing towards work, there is always something that can take our attention away. And when we lose focus on our task, we become unproductive which means we get less things done. This can be very frustrating.

In this episode of On Purpose, Jay Shetty talks about different ways we can divert our attention and lessen the impact of possible distractions that may come our way.

Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/ 

Key Takeaways:

• 00:00 Intro
• 01:26 The biggest thing that takes away joy in our life is distractions
• 03:26 The different types of distractions
• 05:17 Principle #1: Recognize that you have the power to ask better questions
• 06:40 Principle #2: How well can you structure your work?
• 08:18 Principle #3: What can you do with a 5-minute break?
• 09:26 Principle #4: Stop creating a teach-me-how-to-treat-you routine
• 16:27 Principle #5: Plan your own distractions
• 17:22 Principle #6: The probability of achieving a goal if you have an idea
• 22:14 Principle #7: Take a social media fast for a week
• 24:10 Principle #8: Stop when you’re being hard on yourself

Like this show? Please leave us a review here - even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally!

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