Avsnitt

  • In this guided meditation (which you can do anywhere), Joseph helps you relax the habit of personalizing everything, so you can live with more ease.

    About Joseph Goldstein:

    Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot.

    In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher.

  • The stereotypical depiction of fighting addiction makes it seem highly unpleasant: White knuckling, sweating it out, detoxing, going cold turkey–you get the picture. This applies to classical addiction, and also to the less dangerous (but nonetheless nettlesome) unhealthy habits and compulsions that we all wrestle with. My guest today takes a very different approach. She aims to harness the pleasure centers of the brain as a way to handle addictive habits—and, controversially, she doesn’t believe you need to go cold turkey on alcohol, which is the main intoxicant she has targeted.

    Her name is Annie Grace, and she is the author of a very popular book called This Naked Mind. (Shout out to my friend and colleague Steve Baker, the executive producer of Nightline, who has gotten a lot out of Annie’s work, and turned me on to her.)

    This episode is the second in a two-part series we’re doing this week on addiction. If you missed it, go check out Monday’s episode with Buddhist teacher Kevin Griffin, who has worked to combine the dharma and the 12 steps. Speaking of the 12 steps, many people in the AA community are quite critical of Annie Grace, and she will address that in our conversation. We also cover: Her personal story, and why she now drinks as much alcohol as she wants to–which is none at all; the connection between her approach and Evelyn Tribole’s “intuitive eating”; and her thoughts on working with other addictions, including nicotine, gambling, shopping, pornography, and video games.

    Also: We would appreciate it if you could take a few minutes to help us out by answering a new survey about your experience with this podcast. We want to hear about your experience with our show, because we care deeply, and we are always looking for ways to improve. Please go to https://www.tenpercent.com/survey. Thank you!

    Full Shownotes: https://www.tenpercent.com/podcast-episode/annie-grace-325

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  • This is an episode about our craving, grasping minds. Whether you have struggled with a classic addiction or not, we all have addictive tendencies; we all wrestle with desire. I often think about a provocative question once posed by my friend, Dr. Jud Brewer, a Buddhist practitioner and addiction specialist: Are we all addicted? The implied answer is yes. My guest today thinks about addiction in a similarly broad and compelling way. He talks about addictions to substances like drugs and alcohol, but also addiction to self and addiction to racism. Kevin Griffin is a longtime Buddhist practitioner and 12 Step participant, and is one of the founders of the Buddhist Recovery Network. He has trained with many of the legendary teachers we have interviewed on this show, including Jack Kornfield and Joseph Goldstein. He has written many books, including One Breath at a Time: Buddhism & the Twelve Steps. His latest is Buddhism & the Twelve Steps: Daily Reflections: Thoughts on Dharma and Recovery. This is the first in a two part series we’re doing this week on addiction. During the pandemic, we’ve seen alcohol use go up and drug overdose deaths rise. On Wednesday, we’re going to talk to a woman named Annie Grace, who has come up with what she believes is a powerful alternative to AA. But today, it’s Kevin Griffin. We cover a lot of ground here, including: How he connects the dharma to the 12 Steps, and a Buddhist list called the three refuges. But we start with what he calls the foundational addiction: addiction to the self. Podcast Survey - We would appreciate it if you could take a few minutes to help us out by answering a brand-new survey about your experience with this podcast. We want to hear about your experience with our show, because we care deeply, and we are always looking for ways to improve. Please go to https://www.tenpercent.com/survey. Thank you! Full Shownotes: https://www.tenpercent.com/podcast-episode/kevin-griffin-324

  • Sometimes we get stuck in yesterday’s mistakes. Reset by using the freshness of each new breath and start your morning with ease.

    About Sebene Selassie:

    Growing up, Sebene felt like a big weirdo. Born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB40. She never believed she belonged. Thirty years ago, she began studying Buddhism as an undergraduate at McGill University where she majored in Comparative Religious Studies. Now, Sebene is a teacher, author, and speaker who teaches that meditation can help us remember our inherent sense of belonging, that our individual freedom affects absolutely everyone and everything, and that our collective freedom depends on each and every one of us. Sebene is a three-time cancer survivor of Stage III and IV cancer.

  • Today we’re going to talk about a massively useful acronym, which can be used both on the cushion and in your free-range living. The acronym is RAIN -- R-A-I-N -- and rather than explaining it myself, I will leave that to my guest, who has become one of RAIN’s primary proponents.

    Tara Brach is an author, therapist, and meditation teacher. She has a Ph.D. in Clinical Psychology, she founded the Insight Meditation Community of Washington, and she has written several books, including her latest, which is called Radical Compassion. We first posted this interview in January 2020, shortly after that book came out.

    In this conversation, we talk about: What RAIN is and how to apply it in many areas of your life, including relationships; a Buddhist list called The Eight Worldly Winds; and whether most people harbor a suspicion that there's something fundamentally wrong with us.

    But we start and end the conversation with a touchy subject. In my first book, I made fun of Tara a little bit, which didn’t go down that well with her, although I didn’t know that until this chat. I really respect how warm and open she was during this tricky discussion. Stay tuned until the very end, when we fully wrap that subject up.

    Also: We would appreciate it if you could take a few minutes to help us out by answering a brand-new survey about your experience with this podcast. Our team here cares deeply about you, our listeners, and we are always looking for ways to improve. Please go to https://www.tenpercent.com/survey. Thank you!

    Full Shownotes: https://www.tenpercent.com/podcast-episode/tara-brach-repost

  • We’re now almost a full year into the era of Covid restrictions, and I suspect that many of you, as I am, are starting to internalize the fact that, notwithstanding the vaccines, there’s likely a ways to go yet. And the mental health issues are piling up: The depression, anxiety, and addiction. Moms, people of color, and elderly people who can’t see their families are among those getting hit especially hard. To inject a little sunshine, and perspective, and wisdom, we thought it might make sense to re-post one of our favorite conversations of the last year.

    Pema Chödrön has seemingly been trying to prepare us for this pandemic for years, through a series of popular books, with titles such as When Things Fall Apart, Welcoming the Unwelcome, and The Wisdom of No Escape. But as you will hear, she is anything but gloomy. Like all of the great meditation teachers I’ve met, she has a lightness and a sense of humor about her.

    She was born Deirdre Blomfield in Connecticut. She lived a conventional life, going to UC Berkeley, becoming a school teacher, and having a pair of kids. But after a rough divorce, she found herself adrift. During this time, she discovered Tibetan Buddhism, shaved her head, and became a nun. Now in her mid-eighties, she lives in rural Nova Scotia, where she is the director of Gampo Abbey. We connected with her — back in May — on an old-school landline. I was recording my half of the conversation from a closet in our erstwhile apartment in New York City, which at the time was the epicenter of the outbreak in America. We talked about how to actually welcome the unwelcome. We also discussed how to befriend your demons, sympathize without being stupid, lighten up in the face of fear, and embrace chaos as “extremely good news.”

    One other thing: we would appreciate it if you could take a few minutes to help us out by answering a brand-new survey about your experience with this podcast. To do so, please go to https://www.tenpercent.com/survey. And thank you!

    Full Shownotes: https://www.tenpercent.com/podcast-episode/pema-chodron-repost

  • Use meditation to connect to how you’re feeling and to unlearn the habit of abandoning yourself when you most need to feel connected.

    About Joanna Hardy:

    JoAnna Hardy can talk about meditation to pretty much anybody. She not only teaches in traditional environments like retreat centers, but also in both schools and jails. JoAnna has been studying meditation for nearly two decades and she's done some amazing work ensuring that the practice is available to people who might not otherwise have access to it.

    JoAnna teaches at the Insight Meditation Society, at Spirit Rock, and is a Founding Member of The Meditation Coalition.

  • How do you relate to the more difficult— and even ugly— aspects of your personality? How do you feel about yourself when you are, say, in a judgmental or vengeful or jealous mode? Is that an opportunity for self-laceration? My guest today agrees with me that one of the healthiest possible inner moves is to learn how to hug your dragons, instead of attempting to slay them (which is only likely to make them stronger). Dr. Richard Schwartz is a psychotherapist with a Ph.D. in marriage and family therapy. He founded something called the Internal Family Systems model of therapy, often referred to as IFS. His basic idea is that our consciousness is broken down into several parts. These parts can become rebellious and troublesome when traumatized or unattended. In this conversation, we talk about: how to relate to your parts more successfully; the overlap between IFS and Buddhism; and why meditation isn’t enough, in his view. We also attempt to dive in and do some IFS therapy work together. I’m not sure I was a particularly good patient, but you can judge for yourself.

    Full Shownotes: https://www.tenpercent.com/podcast-episode/richard-schwartz-323

  • We have talked a lot on this show about how perfectionism can have pernicious impacts on your psyche. Today we’re going to talk about how, by contrast, a certain kind of perfection is very much worth aiming for. We’re diving into another Buddhist list in this episode: the six paramitas, or the six perfections. These are six mental skills that you will never perfect, most likely. But simply working on them can confer massive benefits. My guest is Jetsunma Tenzin Palmo. She was born Diane Perry in England, but 55 years ago, she traveled to India, where she ordained as a Tibetan Buddhist nun. At one point, she quite famously spent 12 years living and practicing in a cave in the Himalayas. She’s now the Founding Director of the Dongyu Gatsal Ling Nunnery in India. We start by discussing her extraordinary life. Then we dive into the six paramitas. We talk about: why patience is a kind of armor, why we need other people to push our buttons, the importance of dissolving the small self to get to the perfection that lies beyond, how to convince your ego to walk this path, and why she thinks a sense of humor should be the seventh paramita.

    Full Shownotes: https://www.tenpercent.com/podcast-episode/jetsunma-tenzin-palmo-322

  • Is meditation the last thing you want to do right now? This one’s for when closing your eyes and watching your breath sounds like torture.

    About Matthew Hepburn:

    Matthew Hepburn is a straightshooting, clear thinking, and dedicated meditation teacher. His personal practice caught fire over the course of several extended meditation retreats in his early twenties, and for the last 5+ years he has been teaching meditation at the Cambridge Insight Meditation Center in Boston, MA.

    Matthew is currently a participant in the four-year Insight Meditation Society Teacher Training Program, where he studies with renowned teachers including Joseph Goldstein.

  • My guest today makes a fascinating and potentially life-changing case. He argues that we need to reconsider how we view intelligence. He says that instead of viewing intelligence as the ability to think and learn, we should view it as the ability to rethink and unlearn. My guest, whose name is Adam Grant, says there is evidence that, in a fast-moving world, what he calls the “critical art of rethinking” can “position you for excellence at work and wisdom in life.” Not for nothing, in a world where many of us are stuck in our own information silos, the ability to rethink and open our minds may be one way we can dig ourselves out of our current societal divisions.

    Some of you may know Adam. He’s been on the show before. He’s an organizational psychologist, a TED speaker, a professor at Wharton, and the author of four New York Times bestselling books, including one that has had a big influence on me, called Give and Take, which is all about how generosity can contribute to professional success. I am happy to report that Adam has done it again: He has written a compelling and timely book. In this conversation, we talk about how to build the skill of rethinking; how the people who speak the most confidently are often the least competent; and what he calls the surprising upsides of imposter syndrome.

    Full Shownotes: https://www.tenpercent.com/podcast-episode/adam-grant-321

  • Today we’re talking about one of the Buddha’s first and most important lists: the Eightfold Path. I’m kinda surprised we’ve never done a deep dive into this list on the show before, but better late than never. Some context before we dive in: The Buddha, as many of you know, was a congenital list maker. His first and foundational list was the Four Noble Truths. This is the list that begins with “life is suffering” -- which is something of a mistranslation; it basically means that life will be unsatisfying if you are constantly clinging to things that will not last, given the nonnegotiable fact of relentless impermanence. The second noble truth is that the cause of our suffering is thirst or clinging. The third is that there is a way out of this mess. And the fourth is a sort of manual for waking up and suffering less. That fourth noble truth is the Eightfold path. It’s a list within a list. And to help us unpack it all is a fascinating person named Brother Pháp Dung. He was born in Vietnam, came to the US with his family as a child refugee, and was raised in LA. He later trained in architecture at USC before becoming a monk under his teacher, a towering figure in modern Buddhism named Thich Nhat Hanh. Phap Dung has a fascinating critique of our capitalist, consumerist culture. He’s not saying that we should opt out, just that we can use the Eightfold Path to create a different relationship to it all. So we dive into all of that in this chat -- but we begin with his personal story, which involves family strife and a lot of skepticism.

    Full Shownotes: https://www.tenpercent.com/podcast-episode/brother-phap-dung-320

  • Take a moment to pay attention to the good things that are already here, and get in touch with the basic satisfaction of being alive.

    About Joseph Goldstein:
    Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot.

    In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher.

  • For an audience of meditators (or aspiring meditators), the idea of doing nothing shouldn’t be foreign. But, speaking from personal experience, it is very possible, especially for Type A people, to approach meditation with an agenda. In which case, sitting on the cushion can be very far from truly doing nothing. Enter Jenny Odell, who makes a very compelling case for truly… doing… nothing. In her work, she is challenging what for many of us, myself included, is a deep-seated and sometimes subconscious reflex: to constantly optimize and constantly be “productive.” She is a Lecturer in the Stanford Department of Art and Art History and author of the bestseller How to Do Nothing, which just came out in paperback. She comes to the subject of time from a very different perspective than our guest on Monday, Ashley Whillans. (If you haven’t listened to that episode, go do it; these two make a fascinating pairing.) In this conversation, Jenny and I talk about: letting go of our constant demand for productivity and learning to simply look around; the thrilling phenomenon of observing something so deeply that you actually cease to understand it; why moments of disgust, or even existential despair, can actually be quite instructive; and how to divest from what she calls “the attention economy”–and where to reinvest instead.

    Take a few minutes to help us out by answering a survey about your experience with this podcast! The team here is always looking for ways to improve, and we’d love to hear from all of you, but we’d particularly like to hear from those of you who listen to the podcast and do not use our companion app. Please visit http://www.tenpercent.com/survey to take the survey. Thank you.

    Full Shownotes: https://www.tenpercent.com/podcast-episode/jenny-odell-319

  • For many of us, in this pandemic, our relationship to time has become particularly fraught. You may be noticing that, with no limits on your work time, you are going into overdrive and feeling more crazed than ever. Or you may be feeling like you have too much time and are bored out of your mind. Or you may be feeling both. My guest, Ashley Whillans, is an Assistant Professor at Harvard Business School and author of the book Time Smart. She was recommended to us by a former guest, Laurie Santos, a professor from Yale and host of The Happiness Lab podcast. Ashley has a radical approach to managing your time -- or taking your time, to put a new spin on an old cliche. Her goal is to get you from a state of "time poverty" to "time affluence." In this conversation, we talk about: how to do a time audit; funding time, finding time, and reframing time; the surprising extent to which prioritizing time over money predicts happiness -- and what to do if you usually do the opposite; how to handle "time confetti"; and the value of canceling meetings. This is the first of a two-part series we are doing this week on time. On Wednesday, we’re going to talk to someone with a rather different approach. Her name is Jenny Odell and she wrote a bestseller called How To Do Nothing.

    Take a few minutes to help us out by answering a survey about your experience with this podcast! The team here is always looking for ways to improve, and we’d love to hear from all of you, but we’d particularly like to hear from those of you who listen to the podcast and do not use our companion app. Please visit https://www.tenpercent.com/survey to take the survey. Thank you.
     
    Full Shownotes: https://www.tenpercent.com/podcast-episode/ashley-whillans-318

  • Today, expert meditation teachers Jeff Warren and Susan Piver return to respond directly to the questions that you, our listeners, have been submitting to us about self-compassion. It’s a tricky concept, so it’s no surprise that you’ve sent in more than a few humdingers. So strap yourself in as Jeff and Susan bring on the wisdom to help you make sustainable, healthy change in your life.
     
    Take a few minutes to help us out by answering a survey about your experience with this podcast! The team here is always looking for ways to improve, and we’d love to hear from all of you, but we’d particularly like to hear from those of you who listen to the podcast and do not use our companion app. Please visit https://www.tenpercent.com/survey to take the survey. Thank you.
     
    About Jeff Warren:
    Jeff is an incredibly gifted meditation teacher. He has trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller Meditation for Fidgety Skeptics, and the founder of the Consciousness Explorers Club, a meditation adventure group in Toronto.
     
    About Susan Piver:
    Susan Piver is the New York Times bestselling author of nine books, including The Hard Questions, the award-winning How Not to Be Afraid of Your Own Life, The Wisdom of a Broken Heart, and Start Here Now: An Open-Hearted Guide to the Path and Practice of Meditation. Her newest book is The Four Noble Truths of Love: Buddhist Wisdom for Modern Relationships.

  • We’re diving in on another Buddhist list today. One of the many things I like about the Buddha is that, as far as I can tell, he pretty much always aims his messages, even the hard-to-swallow ones, at the pleasure centers of the brain. Even when he’s talking about ethics, which could come off as preachy or overly abstemious. Today, we’re going to talk about the Five Precepts. The Precepts are kind of like the Buddhist version of the Ten Commandments. Except, as you will hear, there is, by design, an enormous amount of flexibility in how you can interpret and apply these precepts. And undergirding it all is, as mentioned, self-interest. The reason not to steal or lie or kill is that, in the end, it protects your mind. My guest is Jozen Tamori Gibson, who has trained in the Sotō Zen and Theravada traditions, is on the Teacher’s Council for New York Insight Meditation Center, and teaches in a variety of other settings, including the Insight Meditation Society. Jozen’s pronouns are they/them. Quick note before we dive in: Jozen lives on a busy street, so you will sometimes hear a little bit of background noise.

    Take a few minutes to help us out by answering a survey about your experience with this podcast! The team here is always looking for ways to improve, and we’d love to hear from all of you, but we’d particularly like to hear from those of you who listen to the podcast and do not use our companion app. Please visit www.tenpercent.com/survey to take the survey. Thank you.

    Where to find Jozen Tamori Gibson online:

    Website: https://www.dharma.org/teacher/jozen-tamori-gibson/

    Social Media:
    •   Instagram: https://www.instagram.com/jozentamorigibson/?hl=e

    Book Mentioned:
    •   “Experience of Insight” Audiobook: https://www.audible.com/pd/The-Experience-of-Insight-Audiobook/1645470377

    Full Shownotes: https://www.tenpercent.com/podcast-episode/jozen-tamori-gibson-317

  • On this Martin Luther King day, it’s tempting to fear that America, and the world, may never have been further away from the kind of inclusive society that Dr. King called for so eloquently. So today, we are, I hope, going to give you a little hope -- and perhaps also some ideas for how you can be an engaged citizen without losing your mind. My guest is Loretta Ross, who describes herself as a radical Black feminist, activist, and public intellectual. She’s a Visiting Associate Professor at Smith College, and she also teaches an online course that caught our eye. It’s called, “Calling in the Calling Out Culture.” She believes that “calling out,” which is quite common on social media these days, is adding way too much toxicity to the discourse and alienating people who might otherwise be allies. Instead, she believes in “calling in,” which steadfastly insists on a large measure of grace, and rejects the impulse to dehumanize. As you will hear, she is a longtime leftist, but no matter where you stand politically, she is modeling a compelling mode of engaging that is insistently open-minded and large-hearted. And, as you will hear, it is one she has personally put the test, as a Black woman who has worked with white supremacists, and a rape survivor who has worked with incarcerated rapists. 

    Where to find Loretta Ross online: 
    Website: https://lorettajross.com
    Social Media:
    • Twitter: https://twitter.com/LorettaJRoss
    • Facebook: https://www.facebook.com/lorettaross
    • YouTube: https://www.youtube.com/channel/UCm2FxbqwV3BEhDpnAihWKqQ

    Take a few minutes to help us out by answering a survey about your experience with this podcast! The team here is always looking for ways to improve, and we’d love to hear from all of you, but we’d particularly like to hear from those of you who listen to the podcast and do not use our companion app. Please visit www.tenpercent.com/survey to take the survey. Thank you.

    Full Shownotes: https://www.tenpercent.com/podcast-episode/loretta-ross-316

  • Nothing compares to now. Let Jeff help you find freedom and ease from constant comparing by embracing this very moment.
     
    Take a few minutes to help us out by answering a survey about your experience with this podcast! The team here is always looking for ways to improve, and we’d love to hear from all of you, but we’d particularly like to hear from those of you who listen to the podcast and do not use our companion app. Please visit www.tenpercent.com/survey to take the survey. Thank you.
     
    About Jeff Warren:
    Jeff is an incredibly gifted meditation teacher. He's trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller "Meditation for Fidgety Skeptics," and the founder of the Consciousness Explorers Club, a meditation adventure group in Toronto.
    He has a knack for surfacing the exact meditation that will help everyone he meets. "I have a meditation for that" is regularly heard from Jeff, so we've dubbed him the "Meditation MacGyver."

  • This is exactly what I needed right now: a huge, helpful dose of perspective in the midst of the political crisis gripping America -- a crisis which, of course, has ripple effects for the whole world. Jack Kornfield trained as a Buddhist monk in Thailand, India, and Burma. He went on to co-found the Insight Meditation Society and then its sister center, Spirit Rock. He holds a Ph.D. in clinical psychology and is a father, husband and activist. His books have been translated into 20 languages and sold more than a million copies. They include, A Wise Heart, After the Ecstasy, the Laundry, and his most recent book, No Time Like the Present. You may ask: what’s the point of meditating when the world is on fire? Jack has extremely satisfying and practical answers. We talk about how to deal with anger and fear, how to talk to our kids, and whether people can feel it when we send them compassion or friendliness. Two quick notes before we dive in: you may hear a little ticking noise on Jack’s audio for the first ten minutes; it goes away after we discover that a wristwatch was placed near the mic. Second, he leads a quick guided meditation in the middle of our chat. Don’t close your eyes if you’re driving!

    Gretchen Rubin’s The Happiness Experience 2021 - Check it out here http://bit.ly/3bgeBn4 and use promo code HAPPIER2021 to save over $100. 

    Where to find Jack Kornfield online: 
    Website: https://jackkornfield.com/bio/
    Twitter: https://twitter.com/JackKornfield
    Facebook: https://www.facebook.com/jkornfield/
    Instagram: @jack_kornfield

    Additional Resources:
    • Ten Percent Happier Live: https://tenpercent.com/live
    • Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
    • Free App access for Frontline Workers: https://tenpercent.com/care
    Full Shownotes: https://www.tenpercent.com/podcast-episode/jack-kornfield-315