A clear, simple approach to meditation with a NY Times bestselling author and some of the most respected (and cool) meditation teachers on the planet. Designed for skeptics, built to help you keep it going.
WHAT’S INSIDE:
- Daily videos and guided meditations to teach you meditation in the simplest way possible. - A range of content for coping with anxiety and political stress, and for activities like walking and falling asleep. - New content weekly to keep meditation from becoming a chore. - Practical advice for applying mindfulness to your relationships, eating, work, and more. - Quick meditations that fit into your busy life—during your commute, lunch break, etc. - Offline access to guided meditations and videos. (premium) - Apple Health App integration for tracking your progress.
PRESS:
** #1 Top listed app in New York Times ‘How to Meditate’ guide ** #1 in Apple’s ‘New Apps We Love’ ** Featured on The Daily Show, Good Morning America, Nigthline, The Rachael Ray Show, and more.
SUBSCRIPTION PRICING AND TERMS:
If you’d like to unlock full access to the 500+ videos and guided meditations, we offer auto-renewing monthly and yearly subscription membership options. If you select an auto-renewing subscription membership option, payment will be charged to iTunes Account at confirmation of purchase and your 10% Happier subscription will automatically renew (at the duration selected) unless auto-renew is turned off at least 24 hours before the end of the current period; your credit card will be charged for renewal through your iTunes account within 24-hours prior to the end of the current period. You can turn off an auto-renewing subscription at any time from your iTunes Account Settings but refunds will not be issued for any unused portion of the term. Any unused portion of a free trial period, if offered, will be forfeited when you purchase a subscription, where applicable. For more information on our terms of service and privacy policy, please visit http://www.10percenthappier.com/terms-of-service OR http://www.10percenthappier.com/privacy-policy/
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About 10% Happier, the book:
In his #1 New York Times bestseller, 10% Happier, ABC news anchor Dan Harris explores how his on-air panic attack in 2004 prompted him to search for a way to defang the voice in his head. He found meditation, and it's helped him be less yanked around by his emotions.
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About 10% Happier, the podcast:
In his top-ranking podcast, Dan talks with smart people about whether there's anything beyond 10%. Basically, here's what the podcast is obsessed with: Can you be an ambitious person and still strive for enlightenment (whatever that means)?
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If you’re enjoying the app, please (re)post a review. It really helps!
Questions/technical support? Please email us at support@10percenthappier.com.
Follow us on Twitter: @10percent, Facebook: @10percenthappier, Instagram: 10percent
What's New
Version History
4.12.1
We've revamped Offline access, updated the look of our courses and meditations, cleaned up some bugs, and added more fresh meditations. Bon appetit!
• Offline: The #1 hurdle to a meditation habit (which we've heard again and again) is finding the time. We're making that easier with this update. Whether you're on planes, trains or automobiles, you'll now have an easy way to queue up meditations for your trip (or whatever backcountry getaway you're headed to). • New look for courses and meditations: as a follow-up to our last update to the Courses tab, we've revamped our courses and meditations to make them more intuitive, and easier on the eyes. • Weekly New Meditations: to celebrate his new book, Say What You Mean, we're launching a series of meditations with Oren Jay Sofer (a 10% Happier member favorite). We've also added several Holiday-themed meditations with your favorite Canadian / funny man / meditation teacher, Jeff Warren.
As always, hit us up with any feedback/comments/questions on Twitter, Facebook, Instagram or at support@10percenthappier.com.
--
While you're here... we've included snippet from a recent edition of our "Meditation Weekly" newsletter with Jay Michaelson.
***
“Quiet, please,” is a phrase I say to myself in almost every meditation session.
Those exact words, I mean, taken from the semi-famous phrase uttered by Wimbledon umpires to hush up an over-enthusiastic crowd. Even the tone helps: a little British, a little decorous. Not hostile. After all, British.
But also: British. Firm. Clear. Not putting up with any of that nonsense, that chitter-chatter from the crowd, the unruly cheering. The first Wimbledon tournament took place in 1877, and there are still places for manners in the world.
I say this phrase to myself, of course, because the mind is not quiet in meditation. Indeed, probably the greatest misconception about meditation is that your mind is meant to be quiet. That’s why it’s often illustrated by very peaceful-looking models whose brow is un-furrowed, whose face is the epitome of calm.
That’s also why many friends of mine have given up on it. Who can quiet their mind for fifteen minutes? Or even fifteen seconds? It’s impossible. And yet, since everyone seems to agree that a quiet mind is the point of meditation, I must really suck at meditation if I can’t keep my mind quiet.
Wrong, wrong, wrong. Meditation is definitely not about forcibly quieting the mind. It’s about noticing whatever comes and goes, gently – repeat, gently – coming back to the object of attention, letting go of thoughts. Letting go of thoughts: not not having them in the first place. Brains think; that’s what they do. Thoughts arise, but it’s possible to also let… them… pass.
Eventually, yes, the mind does get quieter, not because thoughts never arise, but because they’re not a problem. They blip in, blip out. In-breath, out-breath. That can be very pleasant: there is a lot of calm, happiness, bliss, and ease. The mind is healthy and happy. You feel refreshed afterward. It’s great.
More importantly, a calm mind is one that’s able to see itself at work. When the mind is calmed and focused, it can gain tremendously valuable insights into its own workings and into how our relationships, and really our whole reality, are impacted by it. This is the real point: to gain those insights into how things really are.
But none of that can happen if I’m fighting with how things are – wishing the mind were quieter than it is, for example, or scolding it for not being quiet enough. Which is where “Quiet, please” comes in...
***
For the rest of this edition, or to sign up for the newsletter (for free) visit: https://www.10percenthappier.com/meditationweeklyblog
4.12.0
We've revamped Offline access, updated the look of our courses and meditations, cleaned up some bugs, and added more fresh meditations. Bon appetit!
• Offline: The #1 hurdle to a meditation habit (which we've heard again and again) is finding the time. We're making that easier with this update. Whether you're on planes, trains or automobiles, you'll now have an easy way to queue up meditations for your trip (or whatever backcountry getaway you're headed to). • New look for courses and meditations: as a follow-up to our last update to the Courses tab, we've revamped our courses and meditations to make them more intuitive, and easier on the eyes. • Weekly New Meditations: to celebrate his new book, Say What You Mean, we're launching a series of meditations with Oren Jay Sofer (a 10% Happier member favorite). We've also added several Holiday-themed meditations with your favorite Canadian / funny man / meditation teacher, Jeff Warren.
As always, hit us up with any feedback/comments/questions on Twitter, Facebook, Instagram or at support@10percenthappier.com.
--
While you're here... we've included snippet from a recent edition of our "Meditation Weekly" newsletter with Jay Michaelson.
***
“Quiet, please,” is a phrase I say to myself in almost every meditation session.
Those exact words, I mean, taken from the semi-famous phrase uttered by Wimbledon umpires to hush up an over-enthusiastic crowd. Even the tone helps: a little British, a little decorous. Not hostile. After all, British.
But also: British. Firm. Clear. Not putting up with any of that nonsense, that chitter-chatter from the crowd, the unruly cheering. The first Wimbledon tournament took place in 1877, and there are still places for manners in the world.
I say this phrase to myself, of course, because the mind is not quiet in meditation. Indeed, probably the greatest misconception about meditation is that your mind is meant to be quiet. That’s why it’s often illustrated by very peaceful-looking models whose brow is un-furrowed, whose face is the epitome of calm.
That’s also why many friends of mine have given up on it. Who can quiet their mind for fifteen minutes? Or even fifteen seconds? It’s impossible. And yet, since everyone seems to agree that a quiet mind is the point of meditation, I must really suck at meditation if I can’t keep my mind quiet.
Wrong, wrong, wrong. Meditation is definitely not about forcibly quieting the mind. It’s about noticing whatever comes and goes, gently – repeat, gently – coming back to the object of attention, letting go of thoughts. Letting go of thoughts: not not having them in the first place. Brains think; that’s what they do. Thoughts arise, but it’s possible to also let… them… pass.
Eventually, yes, the mind does get quieter, not because thoughts never arise, but because they’re not a problem. They blip in, blip out. In-breath, out-breath. That can be very pleasant: there is a lot of calm, happiness, bliss, and ease. The mind is healthy and happy. You feel refreshed afterward. It’s great.
More importantly, a calm mind is one that’s able to see itself at work. When the mind is calmed and focused, it can gain tremendously valuable insights into its own workings and into how our relationships, and really our whole reality, are impacted by it. This is the real point: to gain those insights into how things really are.
But none of that can happen if I’m fighting with how things are – wishing the mind were quieter than it is, for example, or scolding it for not being quiet enough. Which is where “Quiet, please” comes in...
***
For the rest of this edition, or to sign up for the newsletter (for free) visit: https://www.10percenthappier.com/meditationweeklyblog/
4.11.0
A rebuilt player. A cleaner look. Another batch of new meditations. Enjoy :)
• New Player: A core part of what makes 10% Happier unique is our Courses, which serve up a combo of quick videos that entertain, inspire, or inform and guided meditations that help train your mind. To make our course experience even better, we've redesigned and rebuilt our video + meditation player from the ground-up -- to simplify the overall experience, and keep you in the flow when you get your meditation on. • Cleaner Look: To help you navigate our growing course and meditation catalog, we've made some improvements that tighten up the way the courses look and give you easier ways to find your next meditation. • Weekly New Meditations: we've welcomed two new (incredible) teachers - Diana Winston and Jessica Morey - in the last few weeks, with new meditations for parents & teens, working with thoughts, and learning stability.
As always, hit us up with any feedback/comments/questions on Twitter, Facebook, Instagram or at support@10percenthappier.com.
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While you're here... we've included snippet from a recent edition of our "Meditation Weekly" newsletter with Jay Michaelson.
*** One of the problems I’ve always had with mindful speech (also known as “guarding the tongue” in my Jewish tradition, and as “right speech” in my Buddhist one) is that refraining from saying what I really feel can feel like repression. And I don’t like repression. It’s not healthy to bottle these feelings inside, I tell myself. If I don’t express them, I’m going to boil over!
BS. All of that verbiage is what meditators call “story.” Maybe it’s true, maybe it isn’t, but the fact that I can construct some narrative about it is actually pretty irrelevant. Actually, there’s no kettle boiling over, or balloon about to burst. Those are just images and stories that I’m layering on top of what’s happening.
Alternative stories are available. First, there’s a big difference between not expressing your feelings in words, and repressing them. If something someone said is making you angry, fine – feel the anger. Accept it. Maybe even befriend it. But don’t hand it the microphone. You can fully affirm and acknowledge your fear, hurt, or anger without necessarily broadcasting it in a comment for hundreds of people to read.
Second, instead of focusing on feelings of restraint, repression, and resentment – which, you may notice, tends to increase those feelings – consider turning the attention to the opposite: freedom. Not clicking “post” is, after all, an expression of your own freedom. I’m not like an animal (or young child) that has to respond according to its conditioning. I’m not a robot either. I’m a person, and I have a degree of freedom in how I respond.
And that freedom feels great. Sure, it feels good to express anger; that’s human nature. But it also feels good to rise above it. That, too, is human nature – an expression of the best we have to offer as a species, in contrast to the dirty, nasty politics that’s so widespread today.
It takes some practice to appreciate the flavor of freedom. It’s more subtle than the rawness of revenge, and takes some getting used to. And again, I’m far, far, far from perfect in this regard.
But mindfulness is a capacity of mind that can be directed, as you gain facility with it, and turning it toward the feelings of freedom in online silence, rather than the feelings of restraint, is immensely rewarding. Really, it feels terrific. And it’s saved me a ton of unnecessary suffering.
Practice mindfulness in meditation, and apply it online. See if it works for you. And let us know how it goes – that is, if you check in and it feels good to do so! ***
For the rest of this edition, or to sign up for the newsletter (for free) visit: https://www.10percenthappier.com/meditationweeklyblog/tech-sanity-part-two-mindful-speech-online
4.10.5
• Siri Voice Shortcuts - quickly play our most popular meditations with Siri. • NEW 10% Happier Watch app - leave your iPhone behind, and meditate anytime, anywhere with daily meditations chosen by our editorial team.
SIRI VOICE SHORTCUTS • In the Profile tab, you can now add Siri Voice Shortcuts to meditations that are useful during certain parts of your day. • For example: the meditation of the day, when you're feeling stressed, when you wake up, while you're on the go, or getting ready for bed. • You can then play these meditations hands-free using Siri (without having to open the iOS app at all). • Our favorite experience: "Hey Siri, play the meditation of the day." Whether you're on your iPhone or at home near your HomePod, Siri will recognize the voice shortcut (after you've set it up) and play the Meditation of the Day that's been hand-picked by our in-house meditation teacher. We love it, it just works, and it seems like magic.
NEW WATCH APP • The 10% Happier watch app allows you to leave your phone behind, and meditate anytime, anywhere with daily meditations chosen by our editorial team. • Meditations can now keep playing in the background, even without your phone, thanks to the new enhanced audio capabilities in watchOS 5. • 10% Happier also helps Siri learn your meditation routine, letting her provide a timely shortcut to 10% Happier’s Meditation of the Day.
As always, hit us up with any feedback/comments/questions on Twitter, Facebook, Instagram or at support@10percenthappier.com.
4.10.4
• Siri Voice Shortcuts - quickly play our most popular meditations with Siri. • NEW 10% Happier Watch app - leave your iPhone behind, and meditate anytime, anywhere with daily meditations chosen by our editorial team.
SIRI VOICE SHORTCUTS • In the Profile tab, you can now add Siri Voice Shortcuts to meditations that are useful during certain parts of your day. • For example: the meditation of the day, when you're feeling stressed, when you wake up, while you're on the go, or getting ready for bed. • You can then play these meditations hands-free using Siri (without having to open the iOS app at all). • Our favorite experience: "Hey Siri, play the meditation of the day." Whether you're on your iPhone or at home near your HomePod, Siri will recognize the voice shortcut (after you've set it up) and play the Meditation of the Day that's been hand-picked by our in-house meditation teacher. We love it, it just works, and it seems like magic.
NEW WATCH APP • The 10% Happier watch app allows you to leave your phone behind, and meditate anytime, anywhere with daily meditations chosen by our editorial team. • Meditations can now keep playing in the background, even without your phone, thanks to the new enhanced audio capabilities in watchOS 5. • 10% Happier also helps Siri learn your meditation routine, letting her provide a timely shortcut to 10% Happier’s Meditation of the Day.
As always, hit us up with any feedback/comments/questions on Twitter, Facebook, Instagram or at support@10percenthappier.com.
4.10.3
• Siri Voice Shortcuts - quickly play our most popular meditations with Siri. • NEW 10% Happier Watch app - leave your iPhone behind, and meditate anytime, anywhere with daily meditations chosen by our editorial team.
SIRI VOICE SHORTCUTS • In the Profile tab, you can now add Siri Voice Shortcuts to meditations that are useful during certain parts of your day. • For example: the meditation of the day, when you're feeling stressed, when you wake up, while you're on the go, or getting ready for bed. • You can then play these meditations hands-free using Siri (without having to open the iOS app at all). • Our favorite experience: "Hey Siri, play the meditation of the day." Whether you're on your iPhone or at home near your HomePod, Siri will recognize the voice shortcut (after you've set it up) and play the Meditation of the Day that's been hand-picked by our in-house meditation teacher. We love it, it just works, and it seems like magic.
NEW WATCH APP • The 10% Happier watch app allows you to leave your phone behind, and meditate anytime, anywhere with daily meditations chosen by our editorial team. • Meditations can now keep playing in the background, even without your phone, thanks to the new enhanced audio capabilities in watchOS 5. • 10% Happier also helps Siri learn your meditation routine, letting her provide a timely shortcut to 10% Happier’s Meditation of the Day.
As always, hit us up with any feedback/comments/questions on Twitter, Facebook, Instagram or at support@10percenthappier.com.
4.10.2
• Siri Voice Shortcuts - quickly play our most popular meditations with Siri. • NEW 10% Happier Watch app - leave your iPhone behind, and meditate anytime, anywhere with daily meditations chosen by our editorial team.
SIRI VOICE SHORTCUTS • In the Profile tab, you can now add Siri Voice Shortcuts to meditations that are useful during certain parts of your day. • For example: the meditation of the day, when you're feeling stressed, when you wake up, while you're on the go, or getting ready for bed. • You can then play these meditations hands-free using Siri (without having to open the iOS app at all). • Our favorite experience: "Hey Siri, play the meditation of the day." Whether you're on your iPhone or at home near your HomePod, Siri will recognize the voice shortcut (after you've set it up) and play the Meditation of the Day that's been hand-picked by our in-house meditation teacher. We love it, it just works, and it seems like magic.
NEW WATCH APP • The 10% Happier watch app allows you to leave your phone behind, and meditate anytime, anywhere with daily meditations chosen by our editorial team. • Meditations can now keep playing in the background, even without your phone, thanks to the new enhanced audio capabilities in watchOS 5. • 10% Happier also helps Siri learn your meditation routine, letting her provide a timely shortcut to 10% Happier’s Meditation of the Day.
As always, hit us up with any feedback/comments/questions on Twitter, Facebook, Instagram or at support@10percenthappier.com.
4.10.1
• Siri Voice Shortcuts - quickly play our most popular meditations with Siri. • NEW 10% Happier Watch app - leave your iPhone behind, and meditate anytime, anywhere with daily meditations chosen by our editorial team.
SIRI VOICE SHORTCUTS • In the Profile tab, you can now add Siri Voice Shortcuts to meditations that are useful during certain parts of your day. • For example: the meditation of the day, when you're feeling stressed, when you wake up, while you're on the go, or getting ready for bed. • You can then play these meditations hands-free using Siri (without having to open the iOS app at all). • Our favorite experience: "Hey Siri, play the meditation of the day." Whether you're on your iPhone or at home near your HomePod, Siri will recognize the voice shortcut (after you've set it up) and play the Meditation of the Day that's been hand-picked by our in-house meditation teacher. We love it, it just works, and it seems like magic.
NEW WATCH APP • The 10% Happier watch app allows you to leave your phone behind, and meditate anytime, anywhere with daily meditations chosen by our editorial team. • Meditations can now keep playing in the background, even without your phone, thanks to the new enhanced audio capabilities in watchOS 5. • 10% Happier also helps Siri learn your meditation routine, letting her provide a timely shortcut to 10% Happier’s Meditation of the Day.
As always, hit us up with any feedback/comments/questions on Twitter, Facebook, Instagram or at support@10percenthappier.com.
4.10.0
• Siri Voice Shortcuts - quickly play our most popular meditations with Siri. • NEW 10% Happier Watch app - leave your iPhone behind, and meditate anytime, anywhere with daily meditations chosen by our editorial team.
SIRI VOICE SHORTCUTS • In the Profile tab, you can now add Siri Voice Shortcuts to meditations that are useful during certain parts of your day. • For example: the meditation of the day, when you're feeling stressed, when you wake up, while you're on the go, or getting ready for bed. • You can then play these meditations hands-free using Siri (without having to open the iOS app at all). • Our favorite experience: "Hey Siri, play the meditation of the day." Whether you're on your iPhone or at home near your HomePod, Siri will recognize the voice shortcut (after you've set it up) and play the Meditation of the Day that's been hand-picked by our in-house meditation teacher. We love it, it just works, and it seems like magic.
NEW WATCH APP • The 10% Happier watch app allows you to leave your phone behind, and meditate anytime, anywhere with daily meditations chosen by our editorial team. • Meditations can now keep playing in the background, even without your phone, thanks to the new enhanced audio capabilities in watchOS 5. • 10% Happier also helps Siri learn your meditation routine, letting her provide a timely shortcut to 10% Happier’s Meditation of the Day.
As always, hit us up with any feedback/comments/questions on Twitter, Facebook, Instagram or at support@10percenthappier.com.
4.9.4
• Accessibility - completely revamped VoiceOver support for blind and low-vision users • Weekly New Meditations - added new meditations on Sleep, Patience, Gratitude, and Self Judgment • Bug fixes - did some housekeeping to keep the app running smoothly
As always, hit us up with any feedback/comments/questions on Twitter, Facebook, Instagram or at support@10percenthappier.com.
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And, while we have you, here's the most recent edition of our "Meditation Weekly" newsletter. For more (for free), visit: http://www.10percenthappier.com/blog
"Right Now, It's Like That" By Jay Michaelson
One of my favorite meditation teachers is a US-born Thai monk named Ajahn Sumedho. Now 84 years old, Sumedho has very simple saying that, in a way, encapsulates the whole point of meditation: “Right now, it’s like this.”
What does that mean?
Every animal, down to the microscopic level, wants more of the good stuff and less of the bad. Poke a paramecium, and it recoils. Put it near some sugar, and it goes for it. (Note: I know nothing about paramecia. I’m making this up.) That is how life works.
And yet, it’s also why we’re unhappy. Because, as Mick Jagger pointed out a few years ago, you can’t always get what you want. What if it were possible, instead of focusing on what you don’t like about a given situation – crying babies, crawling traffic, loneliness, obnoxious co-workers – you could just say “right now, it’s like this”?
You’re not saying it’s okay, or that you’re okay with it. Not at all! Maybe it actually sucks. But you’re saying, like that annoying cliché, it is what it is. It feels like this, it sounds like that, that’s what it’s like and I can just co-exist with it without freaking out.
Another benefit of “right now, it’s like this” is what it doesn’t say. Normally, when I get angry, I go into a long series of thoughts about what’s wrong with the situation: it should be like this, they should be like that. I’m right, they’re wrong. This sucks. “Right now, it’s like this” just doesn’t get involved in all that. Again, it’s not saying that they’re right, or you should be less angry, or you’re a bad person for being angry, or anything like that. It’s just saying it’s like this – nothing more.
Sometimes, you might find that a phrase like that gives you enough of a pause to actually do your meditation practice, right there in the middle of the suck. What is going on? How many things can you tell me about what is actually happening right now? What else is happening?
And then, hey, give yourself a break. If you find your jaw is clenched in anger, unclench it. If you’re hungry, eat something. You might even notice that you can be okay with whatever isn’t okay. Maybe not every time, but sometimes, “right now, it’s like this” is a gateway to just relating to whatever’s happening, outside and inside, as just sensations coming and going. Rather than something to be pushed away, you might be able to simply let it be. To inhabit the cliché of “it is what it is” and nothing more.
And, if something nice is happening, it can taste very sweet to say “right now, it’s like this.” It’s a way of seizing the day, one sandwich at a time. (Shout-out here to Warren Zevon, who, when he was diagnosed with terminal illness, told David Letterman that the greatest lesson he’d learned was to “enjoy every sandwich.”)
Finally, “right now, it’s like this” is, in a very subtle way, relaxing. Just dropping the effort to grab onto what’s happening, or reject what’s happening... feels good. It’s not quite a hammock on the beach in Bermuda, but it is a little vacation nonetheless.
Give it a shot. Or don’t! Either way, right now, it’s like this.
4.9.3
A new sleep tab. A new layout. Meditation of the Day. A dozen new guided meditations. Buckle up - this is a big update.
• New Sleep Tab - get to sleep faster with these easy-to-use relaxation and meditation exercises • New Layout - find what you're looking for faster with our new tabs for Courses & Singles • Meditation of the Day - ditch the stress of finding the perfect meditation and fall back on a pick from our in-house editor • Weekly New Meditations - five NEW sleep meditations land this week alongside the recent Stress, Gratitude and Morning additions
As always, hit us up with any feedback/comments/questions on Twitter, Facebook, Instagram or at support@10percenthappier.com.
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While we have your attention... Here's a little food for thought from the most recent "Tech Sanity" edition of our "Meditation Weekly" newsletter with Jay Michaelson.
**Smartphones: they’re miracles… and monsters.**
We all know that our phones are increasingly indispensable, for staying in touch with family and friends to ordering pizza to, I don’t know, refinancing your mortgage. And yet we also all know how addictive they can be. (If you don’t know already, several studies have confirmed this.)
Fortunately, there are several realistic, achievable ways to regain your tech-sanity and take back your life from your phone. Here's one for 'before you power on.'
Let’s say your phone is in your pocket. You’re about to reach for it. Are you aware of what’s happening at that moment? As you build your brain’s capacity for mindfulness, you get better and better at noticing the small, subtle movements of mind at moments like these -- moments that precede taking action. So, if you’ve been practicing mindfulness, you might hear a little voice in your head (the good kind) asking “huh, what is going on right now?” Or maybe “huh, what am I feeling right now?” Or, “huh, do I really want to do this or am I just habitually fidgeting in a way that actually will make me feel worse rather than better?” Depending on how assertive your inner voice sounds.
In that mindful moment, you can “check in” with your thoughts, emotions, and bodily sensations. For example, I might notice that I’m bored, and trying to keep my mind occupied instead of just relaxing. Alternatively, I might notice that I’m hate-checking Facebook to see what that person I can’t stand (but secretly envy) is up to. Or I may well notice, “hey, that’s fine, I’m just in the mood to browse Instagram for a bit.”
You can do this without being a master meditator, of course. Just set the intention to pay attention, as the somewhat corny saying goes. When you’re reaching for your phone, just “check in” in this way. No judgment. Just curiosity. What’s going on right now? How am I feeling? Is this conscious or compulsive?
Once again, it’s not that the answer to “why am I doing this” is always bad. Sometimes you’re checking your phone because you’re interested in the news, or you’re keeping up with a friend, or you’re just relaxing and having fun. That’s fine. But if you give this practice a try, you’ll also see that a lot of other times you’d really rather relax.
For more (for free), visit: https://mailchi.mp/10percenthappier/tech-sanity-part-one-mindful-on-the-phone
4.9.2
A new sleep tab. A new layout. Meditation of the Day. A dozen new guided meditations. Buckle up - this is a big update.
• New Sleep Tab - get to sleep faster with these easy-to-use relaxation and meditation exercises • New Layout - find what you're looking for faster with our new tabs for Courses & Singles • Meditation of the Day - ditch the stress of finding the perfect meditation and fall back on a pick from our in-house editor • Weekly New Meditations - five NEW sleep meditations land this week alongside the recent Stress, Gratitude and Morning additions
As always, hit us up with any feedback/comments/questions on Twitter, Facebook, Instagram or at support@10percenthappier.com.
--
While we have your attention... Here's a little food for thought from the most recent "Tech Sanity" edition of our "Meditation Weekly" newsletter with Jay Michaelson.
**Smartphones: they’re miracles… and monsters.**
We all know that our phones are increasingly indispensable, for staying in touch with family and friends to ordering pizza to, I don’t know, refinancing your mortgage. And yet we also all know how addictive they can be. (If you don’t know already, several studies have confirmed this.)
Fortunately, there are several realistic, achievable ways to regain your tech-sanity and take back your life from your phone. Here's one for 'before you power on.'
Let’s say your phone is in your pocket. You’re about to reach for it. Are you aware of what’s happening at that moment? As you build your brain’s capacity for mindfulness, you get better and better at noticing the small, subtle movements of mind at moments like these -- moments that precede taking action. So, if you’ve been practicing mindfulness, you might hear a little voice in your head (the good kind) asking “huh, what is going on right now?” Or maybe “huh, what am I feeling right now?” Or, “huh, do I really want to do this or am I just habitually fidgeting in a way that actually will make me feel worse rather than better?” Depending on how assertive your inner voice sounds.
In that mindful moment, you can “check in” with your thoughts, emotions, and bodily sensations. For example, I might notice that I’m bored, and trying to keep my mind occupied instead of just relaxing. Alternatively, I might notice that I’m hate-checking Facebook to see what that person I can’t stand (but secretly envy) is up to. Or I may well notice, “hey, that’s fine, I’m just in the mood to browse Instagram for a bit.”
You can do this without being a master meditator, of course. Just set the intention to pay attention, as the somewhat corny saying goes. When you’re reaching for your phone, just “check in” in this way. No judgment. Just curiosity. What’s going on right now? How am I feeling? Is this conscious or compulsive?
Once again, it’s not that the answer to “why am I doing this” is always bad. Sometimes you’re checking your phone because you’re interested in the news, or you’re keeping up with a friend, or you’re just relaxing and having fun. That’s fine. But if you give this practice a try, you’ll also see that a lot of other times you’d really rather relax.
For more (for free), visit: https://mailchi.mp/10percenthappier/tech-sanity-part-one-mindful-on-the-phone
4.9.1
A new sleep tab. A new layout. Meditation of the Day. A dozen new guided meditations. Buckle up - this is a big update.
• New Sleep Tab - get to sleep faster with these easy-to-use relaxation and meditation exercises • New Layout - find what you're looking for faster with our new tabs for Courses & Singles • Meditation of the Day - ditch the stress of finding the perfect meditation and fall back on a pick from our in-house editor • Weekly New Meditations - five NEW sleep meditations land this week alongside the recent Stress, Gratitude and Morning additions
As always, hit us up with any feedback/comments/questions on Twitter, Facebook, Instagram or at support@10percenthappier.com.
--
While we have your attention... Here's a little food for thought from the most recent "Tech Sanity" edition of our "Meditation Weekly" newsletter with Jay Michaelson.
**Smartphones: they’re miracles… and monsters.**
We all know that our phones are increasingly indispensable, for staying in touch with family and friends to ordering pizza to, I don’t know, refinancing your mortgage. And yet we also all know how addictive they can be. (If you don’t know already, several studies have confirmed this.)
Fortunately, there are several realistic, achievable ways to regain your tech-sanity and take back your life from your phone. Here's one for 'before you power on.'
Let’s say your phone is in your pocket. You’re about to reach for it. Are you aware of what’s happening at that moment? As you build your brain’s capacity for mindfulness, you get better and better at noticing the small, subtle movements of mind at moments like these -- moments that precede taking action. So, if you’ve been practicing mindfulness, you might hear a little voice in your head (the good kind) asking “huh, what is going on right now?” Or maybe “huh, what am I feeling right now?” Or, “huh, do I really want to do this or am I just habitually fidgeting in a way that actually will make me feel worse rather than better?” Depending on how assertive your inner voice sounds.
In that mindful moment, you can “check in” with your thoughts, emotions, and bodily sensations. For example, I might notice that I’m bored, and trying to keep my mind occupied instead of just relaxing. Alternatively, I might notice that I’m hate-checking Facebook to see what that person I can’t stand (but secretly envy) is up to. Or I may well notice, “hey, that’s fine, I’m just in the mood to browse Instagram for a bit.”
You can do this without being a master meditator, of course. Just set the intention to pay attention, as the somewhat corny saying goes. When you’re reaching for your phone, just “check in” in this way. No judgment. Just curiosity. What’s going on right now? How am I feeling? Is this conscious or compulsive?
Once again, it’s not that the answer to “why am I doing this” is always bad. Sometimes you’re checking your phone because you’re interested in the news, or you’re keeping up with a friend, or you’re just relaxing and having fun. That’s fine. But if you give this practice a try, you’ll also see that a lot of other times you’d really rather relax.
For more (for free), visit: https://mailchi.mp/10percenthappier/tech-sanity-part-one-mindful-on-the-phone
4.9.0
A new sleep tab. A new layout. Meditation of the Day. A dozen new guided meditations. Buckle up - this is a big update.
• New Sleep Tab - get to sleep faster with these easy-to-use relaxation and meditation exercises • New Layout - find what you're looking for faster with our new tabs for Courses & Singles • Meditation of the Day - ditch the stress of finding the perfect meditation and fall back on a pick from our in-house editor • Weekly New Meditations - five NEW sleep meditations land this week alongside the recent Stress, Gratitude and Morning additions
As always, hit us up with any feedback/comments/questions on Twitter, Facebook, Instagram or at support@10percenthappier.com.
--
While we have your attention... Here's a little food for thought from the most recent "Tech Sanity" edition of our "Meditation Weekly" newsletter with Jay Michaelson.
**Smartphones: they’re miracles… and monsters.**
We all know that our phones are increasingly indispensable, for staying in touch with family and friends to ordering pizza to, I don’t know, refinancing your mortgage. And yet we also all know how addictive they can be. (If you don’t know already, several studies have confirmed this.)
Fortunately, there are several realistic, achievable ways to regain your tech-sanity and take back your life from your phone. Here's one for 'before you power on.'
Let’s say your phone is in your pocket. You’re about to reach for it. Are you aware of what’s happening at that moment? As you build your brain’s capacity for mindfulness, you get better and better at noticing the small, subtle movements of mind at moments like these -- moments that precede taking action. So, if you’ve been practicing mindfulness, you might hear a little voice in your head (the good kind) asking “huh, what is going on right now?” Or maybe “huh, what am I feeling right now?” Or, “huh, do I really want to do this or am I just habitually fidgeting in a way that actually will make me feel worse rather than better?” Depending on how assertive your inner voice sounds.
In that mindful moment, you can “check in” with your thoughts, emotions, and bodily sensations. For example, I might notice that I’m bored, and trying to keep my mind occupied instead of just relaxing. Alternatively, I might notice that I’m hate-checking Facebook to see what that person I can’t stand (but secretly envy) is up to. Or I may well notice, “hey, that’s fine, I’m just in the mood to browse Instagram for a bit.”
You can do this without being a master meditator, of course. Just set the intention to pay attention, as the somewhat corny saying goes. When you’re reaching for your phone, just “check in” in this way. No judgment. Just curiosity. What’s going on right now? How am I feeling? Is this conscious or compulsive?
Once again, it’s not that the answer to “why am I doing this” is always bad. Sometimes you’re checking your phone because you’re interested in the news, or you’re keeping up with a friend, or you’re just relaxing and having fun. That’s fine. But if you give this practice a try, you’ll also see that a lot of other times you’d really rather relax.
For more (for free), visit: https://mailchi.mp/10percenthappier/tech-sanity-part-one-mindful-on-the-phone
4.8.1
Looking to keep things fresh as you explore this whole meditation thing? We've got new (original) content every week from the world's best teachers to keep things from feeling stale. The full list of meditations we've added since the last app update is below.
We also changed the names of a few courses to make it easier to find the (next) one that's most interesting to you.
NEW MEDITATIONS - Relax into Sleep w/ Sebene Selassie - Stress Remedy w/ Alexis Santos - Less Anxious w/ JoAnna Hardy - Relaxed & Aware w/ Alexis Santos - Rage Relief w/ Jeff Warren - Relax with Sound w/ JoAnna Hardy
NAME CHANGES - Less Distracted -> Focus - Emotional Agility -> Emotions - Up Your (Inner) Game -> Performance - Compassion Feels Good -> Compassion - Communication -> Relationships - Pro Tips with JG -> Common Questions - 20 Questions -> Common Questions II - Less Distracted II -> Focus II - Do Good, Feel Good -> Ethics - 2 Meditators in a Bar - Ethics II - 2 Meditators in a Car – Wandering Retreat II - Part 1: Everything Changes -> Insights - Part 2: Unreliability -> Insights II - Part 3: Not Self -> Insights III
As always, hit us up with any feedback/comments/questions on Twitter, Facebook, Instagram or at support@10percenthappier.com.
4.8.0
Finding your favorite meditations just got a lot easier. Remember when Jeff Warren had you flushing thoughts down the toilet? Or when Sebene Selassie lulled you into the best sleep of your life? Or when Joseph Goldstein convinced you that nothing is real? The new app helps you find them.
Here's what's new: * Search, our most-requested feature, has landed. * Discover got a makeover. Now you can find courses and meditations by Topic or Teacher. * Fresh meditations on Stress, Focus, Waking Up, Gratitude, and more.
We're always working to make the app better, so please hit us up with any feedback/comments/questions on Twitter, Facebook, Instagram or at support@10percenthappier.com.
4.7.2
Get ready for the new course: Meditation in Real Life featuring our favorite Canadian, Jeff Warren -- live on June 4th.
We crossed the country (in a ridiculous tour bus) exploring how to make meditation a great part of everyday life. In this course - you'll learn about forgiveness, building strong habits, mindfulness & technology, creating space in your life, boosting creativity, beating busyness, and you’ll see the behind-the-scenes insights that inspired our bestselling book.
Also in this update: * Meditation details: a new screen that lets you see what a meditation is about before you make the decision on whether to play it * New course cards: a facelift for our course cards that makes it easier to quickly see what a course is all about * New meditations every week with some of the world's best teachers
We're always making the app better, so please hit us up with any feedback/comments/questions on Twitter, Facebook, Instagram or at support@10percenthappier.com.
4.7.1
* NEW meditation "Extreme Laziness" - this is the most over-the-top self-indulgent meditation we could come up with... it's about reveling in rest and taking care of yourself * NEW meditation "Turbo-Charge Your Meditation" - can't sit a long retreat, but still want to take it to another level? A lesson from the master, Joseph Goldstein * NEW meditation "Be Nice to Yourself" - an unconventional look at the practice of self compassion * NEW meditation "Working with Pain" - observe and experience physical pain in a way that makes it less of a problem * (Still) NEW course "Compassion Feels Good" with renowned teacher, Joseph Goldstein * Bug fixes and performance improvements
More courses, meditations and app updates coming. Email support@10percenthappier.com if you have thoughts/feedback/questions.
4.7.0
* NEW meditation "Extreme Laziness" - this is the most over-the-top self-indulgent meditation we could come up with... it's about reveling in rest and taking care of yourself * NEW meditation "Turbo-Charge Your Meditation" - can't sit a long retreat, but still want to take it to another level? A lesson from the master, Joseph Goldstein * NEW meditation "Be Nice to Yourself" - an unconventional look at the practice of self compassion * NEW meditation "Working with Pain" - observe and experience physical pain in a way that makes it less of a problem * (Still) NEW course "Compassion Feels Good" with renowned teacher, Joseph Goldstein * Bug fixes and performance improvements
More courses, meditations and app updates coming. Email support@10percenthappier.com if you have thoughts/feedback/questions.
4.6.3
Train your mind to be happier, less stressed, and more productive with the latest release, which includes: *Behind-the-scenes footage from our NY Times Bestseller, Meditation for Fidgety Skeptics *NEW course "Compassion Feels Good" with renowned teacher, Joseph Goldstein *NEW meditations, including "Cooking Mindfully" featured on the Rachael Ray Show *Bug fixes and performance improvements
Check them out and keep the feedback coming to support@10percenthappier.com. More courses, meditations and app updates coming soon.
4.6.2
In addition to our newest course -- "Meditation for Skeptics," which features behind the scenes footage from our NY Times bestselling book -- we've added a handful of new guided meditations on sleep, stress, work, and kicking your day off right.
Check them out, keep the feedback coming to support@10percenthappier.com, and stay tuned for more courses, meditations and app updates.
4.6.1
We launched our newest course, "Meditation for Skeptics" to accompany our newest NY Times Bestselling book, "Meditation for Fidgety Skeptics - A 10% Happier How To Guide." Get behind the scenes with Dan & Jeff as they meet would-be meditators and systematically taxonomize the most common meditation stumbling blocks.
We also ship a new meditation or two every week. This update includes an audio course on pain with renowned meditation teacher Sharon Salzberg, a morning meditation with Alexis Santos, a meditation on forgiveness from JoAnna Hardy, and a new sleep meditation with Sebene Selassie.
Last but not least, we did some fine tuning on our last update which included: * Time filters - A quick way to find meditations based on how much time you have * Offline access - Easily track your download progress and watch/listen while you're offline
Keep the feedback coming (support@10percenthappier.com) and stay tuned for more courses, meditations and app updates.
4.6.0
• Short on time? Now you can filter meditations by length right on the home tab. • Offline access is better than ever. Easily track your download progress and know when it’s safe to disconnect. • The app has a new look and feel that makes it even easier to discover courses and meditations.
Keep the feedback coming (support@10percenthappier.com) and stay tuned for more courses, meditations and app updates this holiday season.
4.5.6
We just launched our newest course, "Meditation and the Brain." Join us at Vanderbilt University’s neuroscience lab to learn what those mental bicep curls are doing for your brain - and practice with a top contemplative neuroscientist along the way.
We also ship a new meditation or two every week. This update includes holiday meditations from The Minimalists, a gratitude meditation from meditation teacher Cory Muscara, and a can't miss meditation from ... wait for it ... your phone.
Last but not least, we did some fine tuning on our last big update which included: * Home tab - A new layout that makes it easier for you to pickup wherever you left off * Featured - An easy way to discover the latest meditations and courses * Recently Played - So you can quickly find your way back to a meditation you enjoyed
Keep the feedback coming (support@10percenthappier.com) and stay tuned for more courses, meditations and app updates this holiday season.
4.5.5
* Home tab - A new layout that makes it easier for you to pickup wherever you left off * Featured - An easy way to discover the latest meditations and courses * Lock screen control - Tighter, nicer playback controls when your phone is locked
And, back by popular demand, here's a little side of wisdom to go with your new app update:
For many people, the most daunting obstacle to meditation is a resistance to taking care of themselves. They think self-care is self-indulgent. And the most self-indulgent flavor of self-care imaginable is sitting with your eyes closed, doing nothing.
This psychology was articulated by a speech language pathologist we met in New Mexico:
“I could have been maybe coming up with more things to do with my baby. I could have given my husband five minutes of, ‘How was your day? Let’s talk about your things.’ So guilt has been my biggest barrier.”
Here’s the good news: the whole point of the practice is to prepare you to be of service.
When you’re less yanked around by every passing thought or emotions, you are more sensitive to the challenges of others and are able to respond with greater sanity. Researchers are already starting to take a look at this issue, and have found that mindfulness practice can reduce burnout among health professionals.
At some level, we all realize that if you want to take care of other people, you simply cannot effectively do so if you are not taking adequate care of yourself. It’s the old cliche from the airline safety instructions; put your own oxygen mask on before assisting others.
Version 4.12.1
We've revamped Offline access, updated the look of our courses and meditations, cleaned up some bugs, and added more fresh meditations. Bon appetit!
• Offline: The #1 hurdle to a meditation habit (which we've heard again and again) is finding the time. We're making that easier with this update. Whether you're on planes, trains or automobiles, you'll now have an easy way to queue up meditations for your trip (or whatever backcountry getaway you're headed to). • New look for courses and meditations: as a follow-up to our last update to the Courses tab, we've revamped our courses and meditations to make them more intuitive, and easier on the eyes. • Weekly New Meditations: to celebrate his new book, Say What You Mean, we're launching a series of meditations with Oren Jay Sofer (a 10% Happier member favorite). We've also added several Holiday-themed meditations with your favorite Canadian / funny man / meditation teacher, Jeff Warren.
As always, hit us up with any feedback/comments/questions on Twitter, Facebook, Instagram or at support@10percenthappier.com.
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While you're here... we've included snippet from a recent edition of our "Meditation Weekly" newsletter with Jay Michaelson.
***
“Quiet, please,” is a phrase I say to myself in almost every meditation session.
Those exact words, I mean, taken from the semi-famous phrase uttered by Wimbledon umpires to hush up an over-enthusiastic crowd. Even the tone helps: a little British, a little decorous. Not hostile. After all, British.
But also: British. Firm. Clear. Not putting up with any of that nonsense, that chitter-chatter from the crowd, the unruly cheering. The first Wimbledon tournament took place in 1877, and there are still places for manners in the world.
I say this phrase to myself, of course, because the mind is not quiet in meditation. Indeed, probably the greatest misconception about meditation is that your mind is meant to be quiet. That’s why it’s often illustrated by very peaceful-looking models whose brow is un-furrowed, whose face is the epitome of calm.
That’s also why many friends of mine have given up on it. Who can quiet their mind for fifteen minutes? Or even fifteen seconds? It’s impossible. And yet, since everyone seems to agree that a quiet mind is the point of meditation, I must really suck at meditation if I can’t keep my mind quiet.
Wrong, wrong, wrong. Meditation is definitely not about forcibly quieting the mind. It’s about noticing whatever comes and goes, gently – repeat, gently – coming back to the object of attention, letting go of thoughts. Letting go of thoughts: not not having them in the first place. Brains think; that’s what they do. Thoughts arise, but it’s possible to also let… them… pass.
Eventually, yes, the mind does get quieter, not because thoughts never arise, but because they’re not a problem. They blip in, blip out. In-breath, out-breath. That can be very pleasant: there is a lot of calm, happiness, bliss, and ease. The mind is healthy and happy. You feel refreshed afterward. It’s great.
More importantly, a calm mind is one that’s able to see itself at work. When the mind is calmed and focused, it can gain tremendously valuable insights into its own workings and into how our relationships, and really our whole reality, are impacted by it. This is the real point: to gain those insights into how things really are.
But none of that can happen if I’m fighting with how things are – wishing the mind were quieter than it is, for example, or scolding it for not being quiet enough. Which is where “Quiet, please” comes in...
***
For the rest of this edition, or to sign up for the newsletter (for free) visit: https://www.10percenthappier.com/meditationweeklyblog
Ratings and Reviews
4.8 out of 5
23.2K Ratings
23.2K Ratings
Editors’ Notes
Listen to your meditations with Apple Watch.
Editors’ Notes
Listen to your meditations with Apple Watch.
Chimbie88
,
This app never fails to improve my life and my mood.
After several tries with apps... Headspace (which granted helped me) Calm (Nice running water sounds to sleep too) Breethe (I don’t even remember) I found 10% happier... for skeptics. I am not a skeptic... but the way Dan approaches meditation... makes me laugh. I LOVE the genuineness of him... and through him, he has found all these teachers that are real. No frills... no fake calming voices or stories... real meditation teachers with lifetimes behind them of wisdom. And Dan... I admire him so much... because on a spiritual level... he is being a REAL REPORTER. The way reporters are supposed to report... not on an agenda, but on something so worthwhile to the human family... and he genuinely loves and investigates this... and through him I/we learn... and what a service.
In just a few weeks I have noticed a difference in my brain. Less reactive. More able to just notice moments... in short... I’m happier. I love doing a meditation 3 times a day. I’m not saying this is my only reason for being happier. But its probably just 10% of my total happier state lately. Worth the money? Yes. It was worth it from the first moment when Joseph Goldstein changed my life and mind in his interviews. Very thankful and impressed with the content and genuineness. It makes me laugh... and learn... and be calm and stable.
Chimbie88
,
This app never fails to improve my life and my mood.
After several tries with apps... Headspace (which granted helped me) Calm (Nice running water sounds to sleep too) Breethe (I don’t even remember) I found 10% happier... for skeptics. I am not a skeptic... but the way Dan approaches meditation... makes me laugh. I LOVE the genuineness of him... and through him, he has found all these teachers that are real. No frills... no fake calming voices or stories... real meditation teachers with lifetimes behind them of wisdom. And Dan... I admire him so much... because on a spiritual level... he is being a REAL REPORTER. The way reporters are supposed to report... not on an agenda, but on something so worthwhile to the human family... and he genuinely loves and investigates this... and through him I/we learn... and what a service.
In just a few weeks I have noticed a difference in my brain. Less reactive. More able to just notice moments... in short... I’m happier. I love doing a meditation 3 times a day. I’m not saying this is my only reason for being happier. But its probably just 10% of my total happier state lately. Worth the money? Yes. It was worth it from the first moment when Joseph Goldstein changed my life and mind in his interviews. Very thankful and impressed with the content and genuineness. It makes me laugh... and learn... and be calm and stable.
KnowMatter
,
Find the time to listen to yourself. It’s worth it.
After 1 week, I am sold. Simply taking a few minutes out of my day to reflect and focus my thoughts has made for an interesting experience. When I first started, I couldn’t see past the restlessness I felt inside; I found myself focusing too deeply on the back and forth rocking sensation I felt as my heart beat, and was surprised by how much motion was still occurring beyond my control as I intentionally attempted to be still and clear my mind. Today, I am finding myself more aware of many other sensations going on inside me — the rocking motion, I can still feel but only as I focus my awareness on my heart beating instead of my nostrils flaring or my wandering thoughts. I’ve been so impressed with meditation, I’ve convinced my wife to give it a try as well, and now we both plan time before bed to be guided through the basics of meditation. Now she’s hooked as well! I know this is only the beginning, but I’m very excited to see where this leads. If I can feel this way after only a week, I can only assume the benefits of making it a regular practice. So very glad I was introduced to this app, and I highly recommended it!
KnowMatter
,
Find the time to listen to yourself. It’s worth it.
After 1 week, I am sold. Simply taking a few minutes out of my day to reflect and focus my thoughts has made for an interesting experience. When I first started, I couldn’t see past the restlessness I felt inside; I found myself focusing too deeply on the back and forth rocking sensation I felt as my heart beat, and was surprised by how much motion was still occurring beyond my control as I intentionally attempted to be still and clear my mind. Today, I am finding myself more aware of many other sensations going on inside me — the rocking motion, I can still feel but only as I focus my awareness on my heart beating instead of my nostrils flaring or my wandering thoughts. I’ve been so impressed with meditation, I’ve convinced my wife to give it a try as well, and now we both plan time before bed to be guided through the basics of meditation. Now she’s hooked as well! I know this is only the beginning, but I’m very excited to see where this leads. If I can feel this way after only a week, I can only assume the benefits of making it a regular practice. So very glad I was introduced to this app, and I highly recommended it!
