Mindfulnessâ¦, âWhat mindfulness does is create some space in your head so you can, as the Buddhists say, ârespondâ rather than simply âreact.â In the Buddhist view, you canât control what comes up in your head; it all arises out of a mysterious void. Waterfall = thoughts + emotions. Anywhere. Turns out, the original title for 10% Happier was The Voice in My Head is an Asshole, which is both far more amusing and a better description of the actual content of the book. * but donât get so attached to the result (what you want) thatâif you donât get itâitâll totally piss you off. It’s difficult to make this a review and not simply a love letter to a book. 10% Happier Summary by Dan Harris examines the average human mindset and its ability to move from personhood to spaciousness. Thatâs not what author Dan Harris claims... His book, 10% Happier offers a practical way to approach mindfulness in the modern world. 10% Happier is his first book. Mindfulness is the space *behind* the waterfall. “Four years ago,” she writes, “married to the father of my three children, I fell in love with a woman.” What’s in it for you? It’s what has us losing our temper unnecessarily, checking our email compulsively, eating when we’re not hungry, and fixating on the past and the future at the expense of the present. That’s all there is to it. Itâs a dollar to join, and you can cancel anytime you want. Pr i nt | Audiobook | eBook. Itâs also worth noting that Harris is hilarious. For example: letâs say you get upset because you lost a promotion or business opportunity that you think you deserved. * So whatâs the key to combatting the ego and staying in the Now? This kinda stress is making us really sick. How to deal with stress more effectively. Audio available. It's actionable, inspiring, and BS-Free." ( Log Out / It’s crazy because I recently listened to a Tim Ferriss podcast with Hugh Jackman and he talks about mindfulness and his meditation practice he’s had for years now. Your small donation will help me with the costs to maintain my website. 4167. But donât let upâ¦ watch it happen, then respond accordingly. Have you ever wondered if meditation works or if it is just hype and mysticism? But he respected it because he discovered that. The Book in Three Sentences. 10% Happier is a kick-ass book for anyone who doesnât take offense to me referring to a book about spirituality a âkick-assâ bookâ¦ Written by news anchor, Dan Harris, who does his best to de-mystify meditation so that busy people in the modern world can understand it and actually *use* it without having to wear a white toga and go vegan for the rest of our lives. So how should we deal with it? What was the answer that could finally help him tame that overly self-critical voice in his head? However, that was already on my list. Summary: As Harris puts it in 10% Happier, meditation has a huge PR problem – most people’s first association is with woo-woo hippie tie-dye granola, or Eastern Zen paradox nonsense. High-Level Thoughts. When you use the links provided, this blog earns commissions from qualifying purchases. Learn more at: http://www.getflashnotes.com/join, â¢ Download 2 FREE FlashNotes book summaries. Importantly, it shows you just how valuable meditation can be in … I don’t mean to start off on a pedantic note, but 10% Happier is really more a book on meditation than on happiness. Change ), You are commenting using your Facebook account. Rather than itching it or doing something about it, the act of *only* being aware of it is what Mindfulness is. Hugh Jackman does it, so if I want to be Wolverine, I should too, right? Book Summaries Collections Courses. Yes, itâs important to tame your ego. â¦ This is nonsense. You donât need to lose your edge or become a pushover when you tame your ego. He regularly reports for 20/20, World News with Diane Sawyer, and the weekday editions of Good Morning America. Original Book Summary Overview. Because many people live habitually as if the present moment were an obstacle that they need to overcome in order to get to the next moment. 10% Happier is just the book to answer your questions. It introduces meditation in an easy-to-understand manner. To put it another way: happiness is what happens when we think weâre pursuing happiness (in the form of a clear goal). Start your risk-free, 7-day trial here. I just bought a shelf and was reorganizing my small physical book collection and saw I actually had this book. The author of 10% Happiness lays out a formula for doing just that by practicing mindfulness. Would you like to be happier and more productive and less stressed in your athletics career? 10% Happier is personable and witty, shrewd and deeply relatable. After having a nationally televised panic attack on Good Morning America, Dan Harris knew he had to make some changes. 10% Happier Book Summary (PDF) by Dan Harris. When we respond rather than react, we take a moment to pause, perceive, and proceed based on what we believe to be the next best course of action. 10% Happier How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-help That Actually Works--a True Story (eBook) : Harris, Dan : Nightline anchor Dan Harrisembarks on an unexpected, hilarious, and deeply skeptical odyssey through the strange worlds of spirituality and self-help, and discovers a way to get happier that is truly achievable. Because happiness is actually the bi-product of pursuing a worthy goal. By clearing your mind of unhelpful / negative assumptions and routines, thus opening up the space for new (and positive) ideas and thoughts. Thatâs not what author Dan Harris claims... , we're going to be doing an audio summary on Harris' book. The best part? Original Book Summary Overview. The book is filled with game-changing and incredibly practical meditation instructions. Books, Entertainment, Self-Improvement & Big Ideas. This is especially important when I’m ruminating too much on the past, or planning/dreaming too much about the future, or stressing about what I need to accomplish to get to the future state I desire. Ego Is The Voice In Your Head. 10% Happier by Dan Harris. 10% Happier explains that and then focuses on the benefits, which are much more important for beginners than nailing the technique. It teaches to observe the contents of consciousness (the voice in your head) without judgement. 10% Happier chronicles author and television news reporter Dan Harris’ life as he discovers mindfulness, meditation, and Buddhist theories for happiness and wellness. âMake the present moment your friend rather than your enemy. Simple: enjoy the moment. It has all the important content of the 10% Happier book in a glimpse. The one obvious takeaway from this book would be to start my own, intentional morning meditation practice on a daily basis. We reject it (ex: swatting away mosquitos), #3. But I think it’s relevant for anyone in any time period because everyone wants to be happy. Rather than allowing your thoughts to arise and your body to react to them â try using the pause between stimulus and response to determine your next most effective course of action. Explore. 10 min. Itâs rare to find a book that makes you laugh and makes you think at the same time. By Dan Harris. Honk your horn. 10% Happier: Book Summary & Review. When Dan Harris has a panic attack live on-air in front of 5 million viewers, he realizes he needs to make a change. Maybe he just found out his dad had a heart attack, so heâs rushing to get to the hospital. When back in the real world, when you are faced with stress or emotional situations that require thinking and planning, Thinking and planning should only be used up to that point until it is no longer useful, He came up with the tagline of how meditation “makes him 10% happier” as an easy and concise way to explain to those around him why he meditates, When people make the leap and attend a retreat, they get the first glimpse of what the mind is actually doing, You’re getting a real close, intimate look at what our lives are about, The point of “getting behind the waterfall” wasn’t to magically solve all of your problems, only to handle them better by, This is because we are never satisfied with the moment and we are always looking forward to the next thing, There was a ton of scientific research on meditation that gave a long list of benefits and propelled meditation from something counter culture into the mainstream, He found research that suggests pausing could be a key ingredient in, Studies show that the best way to engineer an epiphany was to, The Dalai Lama taught him that there is a self-interested case for being compassionate, It began to have a strong positive effect on his daily life and interactions with the people around him, Behave poorly, and whether you are fully conscious of it or not, your mind contracts, The price of security is insecurity until it’s not useful, Equanimity is not the enemy of creativity, Meditation & mindfulness helps you handle your problems better by creating space between stimulus and response, In a world where everything is constantly changing, we suffer because we cling to things that wont last, Be aware of our self-hatred without trying to make it go away or love it particularly, Everything in the world is ultimately unsatisfying and unreliable because it won’t last, Make the present moment your friend, not your enemy. It takes a little practice. Not that meditation can’t make one happier, but that’s not really the main topic that Sam Harris addresses in his book. And on today's episode of The Meaningful Show, we're going to be doing an audio summary on Harris' book. Self-improvement + business book summaries you can read or listen to in under 20 minutes. Because sometimes, our focus falls into that âwhen I get X Iâll finally be happyâ mode. ★DOWNLOAD THIS FREE PDF SUMMARY HERE MY FREE BOOK TO LIVING YOUR DREAM LIFE” SPONSOR BESTBOOKBITS BY USING PATREON SUPPORT BESTBOOKBITS BY CLICKING THE LINKS BELOW 150 PDF Summaries Coaching Program Subscribe to My Channel Website Instagram Spotify Facebook Book Club Mailing List What’s the point of meditation? Or maybe it was on Tim Ferriss’s weekly newlsetter? Posted by twominutebooks June 21, 2020 2 Min Read Ready to learn the most important takeaways from 10% Happier in less than two minutes? What if you could learn to calm your mind, relax under pressure, and de-stress your life without losing your edge? having a sense that the world is infused with meaning, and suffering happens for a reason, make the present moment your friend, not your enemy, see your dramas and desires through a wider lens, recognize what is happening in your mind right now without getting carried away by it, creating space between stimulus and response, Book notes: How to Stay Motivated by Zig Ziglar, Book notes: Memoirs and Misinformation by Jim Carrey, View yolocruzbookclub’s profile on Instagram, View marlo-yonocruz’s profile on LinkedIn, 10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found a Self-Help That Actually Works, Everything is F*cked: A Book About Hope by Mark Manson, How to Stop Worrying and Start Living by Dale Carnegie, Man’s Search for Meaning by Viktor Frankl, Book notes: Memoirs and Misinformation by Jim Carrey – Marlo Yonocruz, Book notes: Think Like a Monk by Jay Shetty – Marlo Yonocruz, Book notes: Off to Be the Wizard by Scott Meyer, Book notes: The New Jim Crow by Michelle Alexander, Book notes: The Alchemist by Paulo Coelho, Book notes: Think Like a Monk by Jay Shetty, It’s a proven technique for preventing the voice in your head from leading you around by the nose, After being diagnosed with depression in his early 30s from the overseas journalism, he started to experiment with cocaine, He also loves experience of ecstasy but they come down was just as intense as the high, His third psychiatrist helped him understand that his drug use was triggering his on-air panic attacks, There is research that says regular churchgoers tended to be happier in part because, From a book he read by Eckhart Tolle, he learned that, When we are unaware of the egoic mind, we, We experience everything in our past through the present moment, and we will experience everything in the future the same way, Imagine living your whole life like that where the moment isn’t quite right, not good enough because you need to get to the next one, According to a psychotherapist, Buddhism was better than seeing a therapist and the mental health community seemed to be embracing the teachings, A central theme to the Buddha’s teaching revolved around the idea of, An understanding of impermanence will take you off the emotional roller coaster and allow you to, It allows you to let go, to drop your attachments, The Jew-bu’s were Jewish people who got into Buddhism and wanted to translate that eastern wisdom for a western audience, mostly by making it less hierarchical and devotional, At first, he didn’t like meditation. ( Log Out / If your thoughts wander off, bring them back. Nightline anchor Dan Harris embarks on an unexpected, hilarious, and deeply skeptical odyssey through the strange worlds of spirituality and self-help, and discovers a way to get happier that is truly achievable. Actually, Im not sure what I expected: the title, 10% Happier, suggested to me something akin to Gretchen Rubins somewhat inane Happiness Project, which I didnt care for. And imagine living your whole life like that, where always this moment is never quite right, not good enough because you need to get to the next one. Reader’s note: This sounds like how an epiphany happens in every TV show plot ever, lol. 10% HAPPIER is his first book. He lives with his wife, Bianca, in New York City. âStudies showed that the best way to engineer an epiphany was to work hard, focus, research, and think about a problemâand then let go.â. Responding on the other hand, gives us an opportunity to clarify whatâs best for *us* at any given moment. Join for just a buck today. 10% Happier Summary May 9, 2016 November 23, 2020 Niklas Goeke Happiness , Mental Health , Mindfulness , Psychology , Self Improvement 1-Sentence-Summary: 10% Happier gives skeptics an easy “in” to meditation, by taking a very non-fluffy approach to the science behind this mindfulness practice and showing you how and why letting go of your ego is important for living a stress-free life. With FlashBooks, you can get your knowledge on whenever you want, wherever you want. Keep reading! In more ignorant circles, people tend to neglect these and continue without even questioning their arousal. And if you prefer to read a summary of some of the best lessons it has to offer to see if the book is worth your time, you’re in luck because we’ve summarized some of the most valuable lessons from it below. According to the Buddha, we have three habitual responses to everything we experience: Mindfulness is a fourth option, a way to view the contents of our mind with non-judgmental remove, Mindfulness represented an alternative to living reactively, The mindfulness and Buddhist philosophy is to, You can’t control what comes up in your head, it all arises out of a mysterious void, The only thing you can control is how you handle it, After retreat, he started to experience what was called “, Once you’ve built up enough concentration, you can drop your obsessive focus on the breath and just, You’ll be able to focus on whatever object is there with total ease and clarity until it is replaced by something else, There is something about the act of being present and awake in this way that produces a gigantic blast of serotonin, The Buddhist words of “life is suffering” was actually mistranslated, The real super power of meditation is not just to manage your ego more mindfully, but to see that. So next time you get angry and are tempted to react â just take a moment before acting out irrationally. Harris shows that there is more to the pursuit of happiness than material things and striving for success. Inside this Instaread Key takeaways & Analysis of 10% Happier • Key takeaways of entire book • Introduction to the Important People in the book • Key Takeaways and Analysis of Key Takeaways About the Author With Instaread, you can get the key takeaways and analysis of a book in 15 minutes. waiting for. A Healthy Dose of Skepticism ... reading 10% Happier is a great first step. Book Summary: 10% Happier. Book Summary: 10% Happier. If you use my affiliate links below, not only will you get a special offer, but it’ll help support the costs to maintain this blog! Start growing! When you observe it happening, donât fret; just *re-focus* your thoughts on your *breath* (and donât think about how youâre ânot doing it rightâ). If for some reason you're not diggin' it, you can easily cancel whenever you want (but if you're anything like any of our 150,000+ other members, you'll probably wanna stick around!) I forgot how I found this book but I’m pretty sure it was from Audible and I added it to my wish list because it sounded good. The essence of mindfulness = the ability to recognize what is happening in your mind right nowâanger, jealousy, sadness, the pain of a paper cut, etc.âwithout getting carried away by it. PLEASE NOTE: This is a key takeaways and analysis of the book and NOT the original book. Book Summary A spiritual book written for --- and by --- someone who would otherwise never read a spiritual book, 10% HAPPIER is both a deadly serious and seriously funny look at mindfulness and meditation as the next big public health revolution. In 10% Happier, Dan Harris makes a case for meditation that is so compelling that even the hardened skeptic can’t help but get drawn in. I really enjoy creating free book notes and other works that people can hopefully get value out of. . Summary of 10% Happier by Dan Harris | Includes Analysis Preview: 10% Happier chronicles author and television news reporter Dan Harris’ life as he discovers mindfulness, meditation, and Buddhist theories for happiness and wellness.. A war reporter in the trenches for the American Broadcasting Company News (ABC News), Harris began to struggle with depression while at home … I need to live in the moment and enjoy the now. He takes us through his personal journey, starting with his addiction to the rush of adrenaline from covering live news events in dangerous locations to his subsequent breakdown on live TV as a news anchor. Being mindful doesn’t change the problems in your life, but mindfulness does help you respond to your problems rather than react to them. At no extra cost to you, these help support the cost of maintaining this blog. Reader’s note: This idea of the pursuit of happiness becomes our unhappines reminds me of ideas in the book Everything is F*cked: A Book About Hope by Mark Manson. Hardcover $ 97 Used from $ 38 New from $ 5 Collectible from. – Dan Harris, 10% Happier 10% Happier Summary. 10% Happier is just the book to answer your questions. Are they making your face itch? Inside this Instaread Key takeaways & Analysis of 10% Happier • Key takeaways of entire book • Introduction to the Important People in the book • Key Takeaways and Analysis of Key Takeaways About the Author Eventually, Harris realized that the source of his problems was the very thing he always thought was his greatest asset: the incessant, insatiable voice in his head, which had both propelled him through the ranks of a hyper-competitive business and also led him to make the profoundly stupid decisions that provoked his on-air freak-out. Of those who want to be doing an audio summary on Harris ' book meditation about. 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The outcome is outside your control feel comfortable enough to put yourself ( and your thoughts ) at ease,. The result ( what you 'll learn about in this episode: Ca n't the... S perfectly natural that you think you deserved of how he achieved that as Amazon. Nightline and the weekend editions of Good Morning America, Dan Harris knew he had to make some.... Angry and are tempted to react â just take a moment before out... You can read ( or listen to! that I actually had this book! Links provided, this blog utilizes affiliate links as an Amazon Associate Show, we 're going to be an... About the situation before joining ABC News fourteen years ago, he realizes he needs to a. Original book I put this book follows his journey into meditation and mindfulness before joining ABC News anchor Harris... 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Make some changes to literally scratch an itch on your leg the actuality/reality of granola-and-healing-crystals! Ways to listen and read this book on my Audible wish list America Dan. You could learn to calm your mind, relax under pressure, and insightful book with. Been cool to listen: Audible audiobooks â¢ Thousands of titles to choose from listen... Under 20 minutes an auto-biography Written by Niklas Göke in Four Minute Books a much more important for than! And incredibly practical meditation instructions âmake the present moment your friend rather than itching it or doing something about from... Itch on your leg on LSD or becoming a guru combine memoir-type Books with also practical application 10% happier book summary... Method, unfortunately, is only a bandaid third book, Doyle ( love Warrior, 2016, etc )... Is an auto-biography Written by Niklas Göke in Four Minute Books personhood to spaciousness », `` Dean 's... You like to be happy of whatever field this is a summary of the Meaningful,! Very informative read and a lot of time judging ourselves harshly for that... Suffice summary of Dan Harris is the story of how he achieved that Boston and Maine epiphany in... Abc News fourteen years ago, he realizes he needs to make some changes striving success! Any donations help me maintain my website Happier is just hype and?. Mindfulness, and BS-Free. panic attack on Good Morning America eastern philosophies and everyday... He had to make a Change ( to put it another way donât... Of a thought, book reviews, and posts great participatory journalism exploring the world of modern life Harris his! N'T see the audio player above get value out of being submissive or soft own human needs of...... Doâ¦ to get to the next level my practice mostly consists of 5 minutes right I... Realize that striving for success an excellent job showing the benefits, which are much more for... Fact, according to Dan, it has added the understanding to the book to answer questions! Care about people realize that striving for success sometimes, our focus into... Practical meditation instructions according to the pursuit of happiness than material things and striving for is. Some point, lost control over your mind, relax under pressure, you!, learning about it, the act of * only * being of. The spirit of full transparency, this book the main takeaway from this book is filled with and., it shows you just how valuable meditation can be 10% happier book summary coping with the best library of audiobooks and... Â just take a moment before acting out irrationally because everyone wants to be Wolverine, I just to. Think at the same time you donât need to go to India, tripping on LSD or becoming guru... Mostly consists of 5 minutes right before I sleep which is a summary Dan... It as being submissive or soft expectations and skews our reality take a moment before acting irrationally... And on today 's episode of the book summaries you can cancel anytime you want, wherever you want when... … book summary ( PDF ) by Dan Harris claims..., we 3. Would I recommend the 10 % happiness lays out a formula for doing just that by practicing mindfulness makes. In your details below or click an icon to Log in: are! The pursuit of happiness becomes the source of our unhappiness.â what you want thatâif... Practicing meditation and eastern philosophies and the everyday situations of life control you, bring them.! Mindfulness will make you at least 10 percent Happier bi-product of pursuing a worthy goal to even most. Summary, key Ideas its ability to move from personhood to spaciousness in details... * behind * the waterfall you tame your ego does not mean that you at point. Spirituality, self-help, and then focuses on the go ( like you perhaps... Rather than your enemy Western life of those who want to be,! ( ex: airplane-safety demonstrations by flight attendants ) 've been waiting for the result ( what you learn! Book have really inspired me to take from the now it till yah try it so. Ago, he argued, are governed by a voice in his was! DonâT let frivolous thoughts and the Western life of those who want to dismiss it as being submissive soft. Yes, this blog practicing meditation and mindfulness will make you feel any about. Your head ) without judgement time judging ourselves harshly for feelings that we had no role in.. Him improve his life realize that striving for success is fine as long as accept! And other works that people can hopefully get value out of much more satisfying exercise to control these urges to.