The 10% Happier web app is being retired on April 1st, 2019. Read why here. Thanks for your support.

The Basics (retired longer version)

The Basics (retired longer version)

w/ Joseph Goldstein

A clear, simple introduction to meditation with one of the world’s most respected meditation teachers.

  • Day 9
  • Hide the Zen

    When you experience and acknowledge the truth of change, you're less likely to be swept away by your thoughts and emotions.

  • The Judging Mind

    11 minutes and 31 seconds

  • Day 10
  • Will Meditation Kill My Edge?

    Joseph weighs in on how mindfulness can be an asset in the workplace, by making you more focused and less reactive.

  • Quiet and Connected

    11 minutes and 40 seconds

  • Day 11
  • Don't Force It

    The all-important difference between "effort" and "efforting."

  • Feel, Don't Observe

    12 minutes and 50 seconds

  • Day 12
  • Presence v Mindfulness

    The idea of "being in the present moment" gets thrown around a lot these days, but is that the same as being mindful?

  • What is a Thought?

    13 minutes and 07 seconds

  • Day 13
  • Non-Attachment to Results

    The secret to how a mindful person manages ambition.

  • Fear

    13 minutes and 06 seconds

  • Day 14
  • Attachment v Love

    Yes, we know that we live in a world where nothing lasts, but shouldn't we be attached to the people we love? Joseph explores the difference between "love" and "attachment."

  • The Complaining Mind

    13 minutes and 04 seconds

  • Day 15
  • The Case for Kindness

    The radical, counterintuitive, and science-based case for kindness. Was Machiavelli wrong when he said it's better to be feared than loved?

  • Open Sky of the Mind

    11 minutes and 50 seconds

  • Day 16
  • Final Thoughts

    How to bring mindfulness into every aspect of your life.

  • The End of the Beginning

    11 minutes and 50 seconds

  • Just Meditate - Lightly Guided Reusable Meditations
    Compassion

    Compassion

    with Joseph Goldstein

    Discover why it truly does feel better when you're not being a jerk. Learn how Joseph's most powerful teaching phrases, distilled from 50 years of personal practice, can help you develop compassion and kindness.

    Meditation In Real Life

    Meditation In Real Life

    w/ Jeff Warren

    Join our cross-country adventure and learn mindful hacks for everyday life—from building strong habits, to boosting creativity, and beating busyness. (Note: This course contains some explicit language. Dan apologizes.)

    Focus

    Focus

    w/ Sharon Salzberg

    You can't make distractions go away, but you can improve your focus so that they don't throw you for a loop. Sharon gives us tips and techniques for reining in our concentration.

    Essential Advice

    Essential Advice

    w/ Joseph Goldstein

    Meditation is so simple, and yet it's so easy for us to get in our own way. Joseph teaches us some phenomenally useful tools he's picked up (or invented) over the course of his five decades of practice.

    Focus II

    Focus II

    w/ Sharon Salzberg

    Sharon is back with more tools for learning how to rein in our attention in meditation (and elsewhere). This course is a must for anyone struggling with distraction.

    The Basics

    The Basics

    w/ Joseph Goldstein

    Happiness and resilience are skills, and meditation can help you hone them. In this short starter course, you'll build a foundation in mindfulness with one of the world's most respected teachers.

    The Basics II

    The Basics II

    w/ Joseph Goldstein

    Learn how mindfulness can help you navigate the chaos of life. It can make you calmer, kinder, and less yanked around by your emotions.

    On The Go

    On The Go

    w/ Alexis Santos

    We can infuse anything with mindfulness—from waking up, to going to bed, to (literally) everything in between. Dan and Alexis show us how to work mindfulness into everyday life.

    Common Questions

    Common Questions

    w/ Joseph Goldstein

    Everything you ever wanted to know about meditation but were afraid to ask. Joseph walks us through some of the most common conceptual predicaments we may find ourselves in.

    Meditation for Skeptics

    Meditation for Skeptics

    w/ Jeff Warren

    Join Dan and Jeff on a cross-country tour as they meet would-be meditators and explore the most common stumbling blocks to getting into a meditation practice.

    Ethics

    Ethics

    with JoAnna Hardy

    Join Joanna (and your fellow app users) to learn about meditation and ethics. We shot this course in a Chinatown bar to make a point—there are no commandments. It's about seeing how your behavior makes you feel.

    Emotions

    Emotions

    with Oren Jay Sofer

    When it comes to our emotions, we're presented with a choice: ignore them, act them out, or be mindful of them. In this course, Oren shares practical tools for responding wisely, instead of reacting blindly.

    10% Nicer

    10% Nicer

    w/ Sharon Salzberg

    It may sound sappy, but science suggests that "loving-kindness" meditation—training yourself to think of others—can make you healthier, happier, and more successful. The people around you will appreciate it, too.

    Phrases for Stress

    Phrases for Stress

    w/ Joseph Goldstein

    Sometimes just remembering a few meaningful words can help you set yourself up for success. In this course, you'll learn simple phrases that will help you cut through unhelpful mental chatter and reduce stress.

    Mindful Eating

    Mindful Eating

    w/ Dr. Judson Brewer

    Ever mindlessly eat a can of Pringles or a sleeve of Oreos, and then enter a shame spiral? Neuroscientist Jud Brewer teaches us how we can use mindfulness to eat healthier.

    Relationships

    Relationships

    w/ Oren Jay Sofer

    How we show up in our relationships informs how we live our life. In this course, Oren teaches how to become a better communicator. These tools could save your marriage, or your job. (Kidding. Kinda.)

    Ethics II

    Ethics II

    with JoAnna Hardy

    In this continuation of Ethics I, JoAnna and our live audience tackle a diverse set of dilemmas. What emerges is a practical exploration of how our behavior impacts our lives. (Note: Contains adult content and language.)

    Performance

    Performance

    w/ George Mumford

    Learn how to face high-pressure situations with clarity, grace, and mental agility—from the guy who taught Michael Jordan and Kobe Bryant how to meditate.

    One Minute Counts

    One Minute Counts

    w/ Dan Harris

    Jumpstart your meditation habit, even when you feel like you just don't have the time. These short meditations from Joseph, Sharon, Sebene, and other teachers will fit into your spare moments.

    Wandering Retreat

    Wandering Retreat

    w/ Jeff Warren

    The bromance continues. Dan meets up with Jeff in NYC with a vague plan to head into the woods and meditate. Follow as they wander along, and join in their meditations.

    Meditation And The Brain

    Meditation And The Brain

    with Dave Vago, Ph.D.

    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, while you're at it.

    Wandering Retreat II

    Wandering Retreat II

    w/ Jeff Warren

    Learn how we can use our practice to handle life's ups and downs with these on-the-road conversations from Dan and Jeff. They open up about their troubles, and how they face them with the help of meditation.

    Insights

    Insights

    with Anushka Fernandopulle (Part 1 of 3)

    Everything changes. Intellectually, this is obvious. In practice, it's easy to forget. Dive deep with Anushka with teachings and practices that will help you gain a deeper understanding of change.

    Insights II

    Insights II

    with Anushka Fernandopulle

    When we see that the only constant is change, we can notice how our mind is ever-changing, too. Here, Anushka offers some helpful framing for that understanding. The result: we may think of happiness very differently.

    Insights III

    Insights III

    with Anushka Fernandopulle

    This third insight—"not self"—is perhaps the most counterintuitive. It's also incredibly useful. Join Anushka for teachings and practices that can help us understand ourselves and the world around us.