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Speaker 1: What would you talk about on your on your podcast

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Speaker 1: Firms Morning Show, and we welcome Dan Harris. Okay, so

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Speaker 1: let me tell you Dan Harris is you've seen him

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Speaker 1: a million times giving you the real news on ABC

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Speaker 1: Good Morning America. And of course, uh you shall do

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Speaker 1: a nightline as well. Yeah, yeah, yeah, assuming they let

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Speaker 1: me through security today. Of course, absolutely hang out with us.

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Speaker 1: I can't believe that someone who has the prestigious job

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Speaker 1: as you have, Dan low Brow with our show. I mean,

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Speaker 1: why why do you come on our show? Um? Gandy

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Speaker 1: pays me. Yeah, and the truth comes out and I

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Speaker 1: introduce you to Gondy Harris. Are you I'm feeling the

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Speaker 1: spiritual vibes over here. It's not from me, it's from her.

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Speaker 1: So Dan Harris came to our show. Danielle, you remember

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Speaker 1: five years ago his new book called ten Percent Happier.

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Speaker 1: I read this book and I was I was talking

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Speaker 1: about it on our show. It's about meditation, and I'm like,

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Speaker 1: you know, let me let me stretch what we typically

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Speaker 1: do on our show and talk about meditation. I was

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Speaker 1: so afraid to talk about it because a lot of

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Speaker 1: people I think, I think it's kind of a weird taboo.

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Speaker 1: They don't understand it topic. But your book was fascinating.

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Speaker 1: Tell everyone why it did so well and why it's

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Speaker 1: important for us to continue to read it. Because I

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Speaker 1: got on this show. I think that's why I did

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Speaker 1: so well. I don't know it came out at the

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Speaker 1: right time. Meditation was starting to get hyped, and this

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Speaker 1: is about five years ago, and I think the book

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Speaker 1: just came out at the right time. Plus I think

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Speaker 1: I had the innovation of writing a book about meditation

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Speaker 1: where I used the F word a lot, and I

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Speaker 1: talked about how I had a panic attack on national

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Speaker 1: television because I had engaged in some very dumb behavior

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Speaker 1: in my personal life after covering Wars for a long time,

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Speaker 1: I got depressed, started self medicate with cocaine that changed

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Speaker 1: my brain chemistry, and that produced a panic attack, which

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Speaker 1: you can see on YouTube right now if you want um.

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Speaker 1: And so that was pretty inconvenient and embarrassing and set

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Speaker 1: me off toward meditation, and I think kind of talking

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Speaker 1: about it in a different way really helped. Well. That's

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Speaker 1: the point. When you read timpercent Happier from Dan Harris, Uh,

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Speaker 1: it does approach meditation from an angle that we understand

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Speaker 1: we not. We're not a bunch of dumbasses. I don't

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Speaker 1: mean it like that, but people who have never stop

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Speaker 1: it got me back into meditation, and I still kind

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Speaker 1: of wander off that road from time to time. That's

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Speaker 1: why I read his other book, Meditation for fidgety Skeptics.

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Speaker 1: Would you guys start in? Yes, absolutely, because I needed

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Speaker 1: people I need. I needed guinea pigs, like examples of

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Speaker 1: the hardest cases possible. So I focused on Danielle, So

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Speaker 1: let's talk about that. Well, she still hasn't read it,

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Speaker 1: so there, So okay, let's talk about meditation. Obviously, you know,

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Speaker 1: because you're you're in it. So five years ago meditation

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Speaker 1: versus five five years later now meditation, what's the difference.

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Speaker 1: I mean, who is caught on to meditation and how

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Speaker 1: is it working for them versus back then? It's really

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Speaker 1: it's amazing. I mean, I I don't think I'm the

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Speaker 1: cause of this, but I think what we've seen in

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Speaker 1: the last five years is it taking off in massive ways. Apple,

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Speaker 1: my company in temper is un happier where we work

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Speaker 1: with Apple to teach a hundred and fifty thou employees

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Speaker 1: there how to meditate. Chicago Cubs who I think are

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Speaker 1: pretty good. They won the World Series or something like that.

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Speaker 1: They meditate New York Knicks who sucked, but don't hold

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Speaker 1: that against meditation. Uh, we're seeing it in executive offices

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Speaker 1: around uh the world. Tim Ryan, who was running for

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Speaker 1: president right now is the Democrat, has written a book

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Speaker 1: about meditation. So we're just seeing a catch on in

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Speaker 1: all these different areas of the culture. And I think

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Speaker 1: that's amazing. And the military and the military, yes, and

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Speaker 1: the mild this was going on five years ago, but

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Speaker 1: it is really taken off where you see the military

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Speaker 1: spending tens of millions of dollars in the research. This

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Speaker 1: is being studied by scientists because of the military very

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Speaker 1: evidence space, and they're finding that the early evidence suggests

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Speaker 1: and makes troops who are making better decisions in the field,

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Speaker 1: and then when they come home they're more resilient against PTSD.

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Speaker 1: That's huge. And nowadays the way the world is, there's

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Speaker 1: so much anxiety everywhere. They were saying that kids have

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Speaker 1: more anxiety nowadays than they ever had in the past

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Speaker 1: because of what they're subjected to all the time. But

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Speaker 1: I think we needed more than ever. I think that's

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Speaker 1: exactly right. We're seeing record levels of anxiety, depression, suicide

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Speaker 1: among young people. It's horrific. And I think meditation is

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Speaker 1: now starting to catch on in schools, in juvenile halls

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Speaker 1: and foster homes, and I think this is a really

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Speaker 1: positive intervention. So what was the leap from all the

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Speaker 1: things we were talking about, and maybe the cocaine news

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Speaker 1: to meditation. How did you get from one to the other.

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Speaker 1: It was a it's a weird and windy story, which

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Speaker 1: takes up a big chunk of the book. But I had,

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Speaker 1: in a total coincidence, been assigned to cover faith in

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Speaker 1: spirituality for ABC News around the time that I was

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Speaker 1: freaking out on television, and so I didn't I was

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Speaker 1: raised in the People's Republic of Massachusetts. Both of my

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Speaker 1: parents are are left of Trotsky um Uh scientists, atheist scientists,

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Speaker 1: and so I had no I did have a bar mitzvah,

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Speaker 1: but only because there was money involved, and so I

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Speaker 1: was not interested in this stuff at all. But ultimately

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Speaker 1: through this beat, I found I discovered a self help

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Speaker 1: writer named Eckhart Totley who's a huge self help writer,

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Speaker 1: and I read his book and he was the first

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Speaker 1: person who ever pointed out to me that we have

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Speaker 1: a voice in our heads, meaning not schizophrenia or hearing voices,

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Speaker 1: but there's this inner narrator we have that chases you

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Speaker 1: out of bed in the morning and as yammering at

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Speaker 1: you all day long, as you constantly wanting stuff or

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Speaker 1: not wanting stuff, judging people, judging yourself, comparing yourself to

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Speaker 1: other people, thinking about the past or thinking about the future,

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Speaker 1: to the detriment of whatever is happening right now. And

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Speaker 1: when I read that, I thought, Okay, well that's just true,

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Speaker 1: and I realized it explained why I had a panic

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Speaker 1: attack on national television, because I went off to war

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Speaker 1: zones without thinking about the consequences, and I came home

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Speaker 1: and I got depressed, and I was insufficiently self aware

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Speaker 1: to know it. And then I blindly self medicated and

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Speaker 1: it blew up in my face. And I was really

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Speaker 1: intrigued by what total he was talking about. However, he

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Speaker 1: is kind of frustrating because he doesn't really give you

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Speaker 1: a lot of practical advice. And so after interviewing him

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Speaker 1: and being a little frustrated by him, I then discovered

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Speaker 1: that most of the stuff that he was talking about

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Speaker 1: was stolen largely, largely without attribution from somebody known as

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Speaker 1: the Buddha, and the Buddha actually had advice, which was

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Speaker 1: you should meditate. And then I found out that meditation

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Speaker 1: has actually been secularized. It's not a religious practice, it's

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Speaker 1: been studied in the labs, and then I started to

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Speaker 1: do it. That's a long answer, but you have to

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Speaker 1: read the book. It really is fascinating. It actually goes

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Speaker 1: into deep detail about all the different travels and different

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Speaker 1: things that experienced too. Convince him Dan Harris that meditation

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Speaker 1: is cool. Let's talk about voices in the head. How

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Speaker 1: do you describe to someone who just doesn't understand what

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Speaker 1: you're talking about? These voices in our heads that guide

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Speaker 1: us sometimes down the right path and sometimes down the

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Speaker 1: wrong path. Yeah, I mean it's I want to be clear.

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Speaker 1: We mean, maybe you've given more than you intended to. Await.

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Speaker 1: I'm not talking about voices like you're hearing voices of

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Speaker 1: us than you. We should get you some help. You

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Speaker 1: don't hear actual syllables, Actually sometimes you do. I mean,

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Speaker 1: everybody's mind is different than I'm teasing you, but but

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Speaker 1: we all have an inner conversation that it's if if

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Speaker 1: you were to stop somebody in the street and say

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Speaker 1: do you have a mind? And are you thinking? They

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Speaker 1: would say yeah, of course. But most of us are

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Speaker 1: unaware of this thunderously obvious fact, and as a consequence,

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Speaker 1: our thought processes are anxious, self referential thoughts own us,

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Speaker 1: which is why we're eating when we're not hungry, or

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Speaker 1: we say something that ruins the next forty eight hours

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Speaker 1: of our marriage or whatever. We're just yanked around by

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Speaker 1: this puppeteer inside, and that's often offering up really dumb ideas,

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Speaker 1: and meditation is just a way to wake up to

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Speaker 1: that where you're just like, oh, yeah, I just had

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Speaker 1: this thought. I just had this urge to uh, you know,

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Speaker 1: flip off the driver in front of me and chase him,

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Speaker 1: and with my kids in the back, thinking I've lost

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Speaker 1: my mind. But I can let that come and go

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Speaker 1: and I don't have to be owned by every neurotic

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Speaker 1: obsession that passes through my mind. Well, that's a heavy,

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Speaker 1: heavy thing for people to understand and to conquer. So meditation,

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Speaker 1: as I understand it, as I practice, it is catching

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Speaker 1: and releasing sitting here just trying to be mindful of nothing.

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Speaker 1: And then if I have a thought about a show

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Speaker 1: I need to watch on TV tonight, I just okay,

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Speaker 1: I need to watch that. Then I let it go.

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Speaker 1: That's the exercise is actually an exercise of letting go. Right,

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Speaker 1: we're describing the same thing. It's just basically so the

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Speaker 1: act of meditation. Mostly you sit with your eyes closed.

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Speaker 1: Don't do this if you're driving. You try to bring

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Speaker 1: your full attention to the feeling of your breath as

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Speaker 1: it comes in and goes out. And then every time

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Speaker 1: you get distracted, which will happen a million times, you'll

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Speaker 1: start thinking about, you know, where to gerbels run wild,

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Speaker 1: what kind of bird was big bird? Whatever? And then

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Speaker 1: you'll you'll notice, oh, yeah, I got distracted, And then

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Speaker 1: you start again and again and again. And that's the

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Speaker 1: catching and releasing this to see that inside your head

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Speaker 1: it's kind of a zoo, but you don't have to

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Speaker 1: let all the very animals in there. This this is

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Speaker 1: an analogy that will work with your fiance own you

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Speaker 1: and drive you blindly. And so therefore you get a

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Speaker 1: like kind of inner meteorologist that shows you what kind

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Speaker 1: of storms are brewing, so that you don't have to

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Speaker 1: get buffeted by the winds all the time shall give

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Speaker 1: you the easiest, the easiest act of meditation you can do. Yes, okay,

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Speaker 1: when I count to three, take a deep breath and

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Speaker 1: then let it go. Ready, one, two, three? Feel how

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Speaker 1: peaceful you are right now. You took in a breath,

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Speaker 1: you let it go. You're probably just thinking about taking

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Speaker 1: your breath and letting it go. It's it's quiet in

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Speaker 1: this world of loud noise. It's this, in my opinion,

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Speaker 1: the simplest act of meditation. And you're resetting your body there.

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Speaker 1: You're actually there's a lot of science that suggests you're

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Speaker 1: just sending the message to your body that okay, for

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Speaker 1: a second here, let's relax. Even on your Apple watch,

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Speaker 1: it will off you moments during the day where it says, okay,

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Speaker 1: take a breath, and you sit there and it counts

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Speaker 1: on a minute of you just you're breathing, just how

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Speaker 1: you're breathing. And yeah, sometimes I go dismiss, but you know,

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Speaker 1: just talking about this the conversation has relaxed me. Yeah,

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Speaker 1: it is. It's quieter in here. Is there a time

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Speaker 1: of the day or maybe after certain things that you

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Speaker 1: think it's this is the best time for you to

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Speaker 1: stop and meditate. It's so hard to start a habit,

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Speaker 1: you know. I think a lot of people listen to

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Speaker 1: this are thinking, Okay, this sounds attractive. I'm glad the

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Speaker 1: cubs are doing it, but like I don't have time

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Speaker 1: to do this. Danielle voice this concern to me personally,

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Speaker 1: and I have a lot of sympathy for that. We're busy,

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Speaker 1: We're really busy. A lot of us have kids in

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Speaker 1: a job or two, and so I think you have

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Speaker 1: to take it easier on yourself and think, how can

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Speaker 1: I fit this into my schedule in the easiest possible way,

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Speaker 1: and in everybody wants to know, by the way, what's

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Speaker 1: the least amount I can do and get all of

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Speaker 1: these scientifically advertised benefits. My little mantra is one minute counts,

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Speaker 1: and I really, I really we have on on the

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Speaker 1: Temper Center happier app We have a lot of little

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Speaker 1: one minute meditations, and I really believe one man is

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Speaker 1: enough to you know, calm you down, give you some

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Speaker 1: perspective on your anxiety, and not be owned by all

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Speaker 1: of these You are not your thoughts, and you don't

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Speaker 1: have to act as though they're little dictators giving you orders.

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Speaker 1: You have to follow and a minute can reset you

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Speaker 1: in that way, and I think a minute most days.

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Speaker 1: The other little mantra I have is daily ish um.

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Speaker 1: I think really can do the trick and you don't

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Speaker 1: have to be militant about putting it at a certain

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Speaker 1: time every day unless that works for you. Okay, have it?

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Speaker 1: You should try it. Daniel has yet to try it. Oh,

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Speaker 1: my dad swears my meditation. He thinks that it is

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Speaker 1: the cure all for every type of anxiety that you have.

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Speaker 1: He's just fifteen minutes a day. Ever since I was little,

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Speaker 1: he tried to get me to do it, but getting

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Speaker 1: a kid to do it is difficult. Was in your

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Speaker 1: own house and it But is it because you're it

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Speaker 1: was your father that you refused to do it? Of

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Speaker 1: course I was like, this guy knows nothing but that

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Speaker 1: Jane Harris is here at Okay, So your your dad

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Speaker 1: talks about how anxiety is a lessened because of meditation.

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Speaker 1: What are Dan, what are some of the other side

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Speaker 1: effects that the positives that come from meditation. Well, the

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Speaker 1: research has been a ton of research around this is

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Speaker 1: which is what allowed somebody who's skepticals me to do it.

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Speaker 1: The research show is the strongest in the areas of

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Speaker 1: anxiety and depression. And we're, as we discussed before, we're

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Speaker 1: we're seeing unprecedented levels of anxiety and depression and meditation

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Speaker 1: can really help. It's also been shown to lower your

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Speaker 1: blood pressure, boost your immune system, and lit And this

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Speaker 1: is the coolest part, literally rewire key parts of your brain.

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Speaker 1: This is a tiny bit glib, but when you meditate,

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Speaker 1: your kind of performing brain surgery on yourself. You're rewiring

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Speaker 1: the area of the brain associated with focus. We're all

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Speaker 1: super distracted now because of texts and tweets and all

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Speaker 1: that stuff, and you're rewiring to keep part of the

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Speaker 1: part of the brain that regulates stress. And that's incredibly powerful,

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Speaker 1: incredibly powerful. I would think that even putting down your

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Speaker 1: phone and refusing to text someone for an hour is

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Speaker 1: a form of meditation compared to the anxiety levels that

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Speaker 1: you reach when you're always on your phone. Absolutely sorry,

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Speaker 1: I mean with this, you see people I give talks

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Speaker 1: all the time about meditation, and you see people it's

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Speaker 1: like a zombie arm is moving towards their devices, can't stop.

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Speaker 1: You know, It's a massive compulsion, and so I suffer

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Speaker 1: from it too. And I'm I'm so, I'm a huge hypocrite. Um,

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Speaker 1: but and so it's okay. You don't need to beat

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Speaker 1: yourself up about this. It's just seeing that you have

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Speaker 1: this compulsion and maybe dialing it down a little bit help.

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Speaker 1: That's absolutely I'm not comfortable being that level of a hypocrite.

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Speaker 1: So I'm gonna be out here. Okay. So I I

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Speaker 1: do it quite a bit. I do it for an

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Speaker 1: hour a day, but I don't think that's I hesitate

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Speaker 1: to say that because I don't want people to get

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Speaker 1: the impression that they have to do that amount. I

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Speaker 1: you know, you want your trainer at the gym to

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Speaker 1: do a lot of exercise. And I'm now like a

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Speaker 1: pretty public meditation evangelist, and I think you would want

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Speaker 1: somebody in my position to know what he's talking about.

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Speaker 1: That's why I do that aout. If you read the book,

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Speaker 1: you'll know that he actually floated across our room. Oh yeah,

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Speaker 1: now where were you you? Okay, you went, Okay, this

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Speaker 1: is extreme, but let's get into it. Okay, this is

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Speaker 1: just like, Okay, let's do it. You actually traveled too,

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Speaker 1: and you were quiet for an amount of time. Give

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Speaker 1: me those two answers, and then you actually floated. You

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Speaker 1: floated across the room. I don't know if I actually levitated.

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Speaker 1: But so I went to this very what I thought

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Speaker 1: was a very strange place in sac north of San Francisco,

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Speaker 1: and I did a ten day silent meditation retreat, which,

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Speaker 1: for the first couple of days was the worst thing

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Speaker 1: I've ever done. I hated everybody there, I hated everybody

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Speaker 1: who told me I should do this thing. I hated

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Speaker 1: myself more than anything. And then after a couple of

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Speaker 1: days of being there, it's like all vegetarian food and

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Speaker 1: no talking, no phones, no nothing, meditating all day long.

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Speaker 1: After a couple of days there, the inner chatter, the

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Speaker 1: volume of my inner chatter, went down to a level

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Speaker 1: where I experienced a kind of happiness I had never experienced.

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Speaker 1: Is there any way to explain it. If we've never

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Speaker 1: been there, we'll never get it. Uh. It is so

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Speaker 1: we in our culture we often conflate or confuse happiness

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Speaker 1: and excitement. So it's not like I want a new car.

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Speaker 1: It was more like what I realized that wanting itself

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Speaker 1: is painful, and when you're not in a when everything's

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Speaker 1: okay just as it is, that is accompanied by a

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Speaker 1: massive dose of relaxation and peace of mind. So that's

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Speaker 1: what I got. So you had seven more days of that? No, no, no,

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Speaker 1: I had. I'd like third I had, So about four

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Speaker 1: or five days in I had this experience and then

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Speaker 1: after about a day and a half it went away

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Speaker 1: and I started hating everybody and every But so you

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Speaker 1: didn't levitate, but you'd experienced this saying that you really

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Speaker 1: would love to experience again, change my life, change my life.

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Speaker 1: And it gave me a sense that there's more to

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Speaker 1: this mind and to this life than we are sold

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Speaker 1: by advertisers and by our teachers and by our parents.

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Speaker 1: There's a way to to access levels of calm and

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Speaker 1: well being that most of us in our culture, but

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Speaker 1: they do it very well in Gandhi's culture, UH are

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Speaker 1: unaware of. And so I've gone back and done several

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Speaker 1: of these retreats and you still went through the phases

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Speaker 1: of hating and yes, yeah, I'm still It's it's hard.

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Speaker 1: Look any anything you do that if you're striving for

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Speaker 1: um and striving in and of itself as a tricky

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Speaker 1: thing when it comes to meditation, but if you're trying

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Speaker 1: to do anything meaningful, it's going to be difficult, and

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Speaker 1: that's true of Meditation too. So Uh, this book happier.

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Speaker 1: We're celebrating its fifth anniversary. I want everyone to read

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Speaker 1: it because it really is interesting because you watch Dan

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Speaker 1: go from I don't know to firm believer. I want

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Speaker 1: to make other people firm believers. Uh. The other book,

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Speaker 1: Meditation for Fidgety Skeptics, were in there because we're a

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Speaker 1: room full of fidgety skept So I got a boat

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Speaker 1: coming out. I was just gonna ask you about that.

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Speaker 1: The advice I mean, I don't. I mean, it's basically written,

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Speaker 1: but I can throw a chapter in there for you

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Speaker 1: if you want to. Are you nervous about the stuff

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Speaker 1: you're you're going to some of it. My advice to you,

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Speaker 1: having been through this where I went and very publicly

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Speaker 1: talked about things that I thought we're gonna kill my career,

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Speaker 1: is that it's going to be totally fine, and that

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Speaker 1: what I learned, which is truly humbling, is people aren't

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Speaker 1: that interested in you or in my case me. What

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Speaker 1: they want to know is what do you have that

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Speaker 1: can be a value to me? What in your story

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Speaker 1: is meaningful and moving for me? They're gonna get over

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Speaker 1: whatever titillating stuff you put in there, and you don't

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Speaker 1: have to worry about it hurting you. I think you

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Speaker 1: just have to be confident that the story you're telling

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Speaker 1: is powerful enough and meaningful enough and important enough to

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Speaker 1: be worth it. I'm not saying of any help. Do

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Speaker 1: not believe thee I do not believe that, all right,

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Speaker 1: So I want everyone to open your mind. I want

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Speaker 1: you to open your mind to the possibility that meditation

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Speaker 1: could be something that could change your life, because I'm

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Speaker 1: telling you, I'm telling you it changed mine. Can you

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Speaker 1: imagine what how much of a raving lunatic I'd be

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Speaker 1: if if I didn't meditate? Raving and raging That that

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Speaker 1: laughter is a little too real. The whole mood in

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Speaker 1: the room just changing. Ever. Alright, look again, Dan, congratulations

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Speaker 1: on five years of changing many people's lives. I know

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Speaker 1: you're you're too modest to take it and take credit

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Speaker 1: for any of it. But I know a lot of

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Speaker 1: my friends you're read temperson, happier, and you totally change

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Speaker 1: their lives. And it's you know what, even if you

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Speaker 1: never meditate a moment in your life, it's a great

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Speaker 1: story and it's great to see other people out there meditating.

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Speaker 1: I really appreciate it and you getting behind it has

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Speaker 1: made a huge difference for for real. So thank you.

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Speaker 1: It's a big show. Look at this living the dreaming here.

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Speaker 1: Thank you, Dad Harris, thank you guys. Great to see

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Speaker 1: its great to meet you. The fifteen minute Morning Show

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Speaker 1: m