Twenty Percent Happier

Ten Percent Happier

Sure meditation is supposed to improve your life, but how? World-class meditation teacher Matthew Hepburn brings warmth and clarity to the messiness of life through unfiltered conversations with everyday meditators. From work anxiety, to romantic relationships, to integrating deep insights, Matthew provides the necessary tools, tips, and perspectives to level up your meditation practice and overcome life’s obstacles. Listen in and discover that a mindful life is closer than you think.

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Our Editor's Take

The Twenty Percent Happier podcast is all about the art of meditation. Experienced meditation teacher Matthew Hepburn is the host. He is passionate about teaching the practice of mindfulness for use in everyday life. Hepburn embraces the Buddhist lessons of the Dalai Lama through his view on how to live a good life. He teaches classes at an Insight Meditation Center. The host also creates content for the Ten Percent Happier app. Hepburn is also part of a community with peers like Joseph Goldstein and Sharon Salzberg.

In this podcast, Hepburn wants to share his passion and study of meditation with fellow meditators. All levels are welcome! The show's title comes from Ten Percent Happier founder Dan Harris. His company also produces Twenty Percent Happier. Harris says that meditation could make people ten percent happier. This companion podcast doubles that goal.

Each podcast episode focuses on a challenge that someone may be facing in life. There are themes of doubt and uncertainty and the all-too-common fear of failure. Hepburn talks with different meditators who are each struggling with something different. In the first episode, guest Saidu shares his suspicion of something terrible happening. He worries that when meditation makes him feel good, he will no longer be on alert for the negative. They discuss dealing with stress and what it means to live on autopilot.

In another Twenty Percent Happier episode, Rafa talks with Hepburn about his inner critic. It's that pressure to always be at one's best in all areas of life. Hepburn always brings it back to the practice of meditation and the lessons he has learned. Listeners will then hear how through meditation, people have overcome these challenges.

Throughout Twenty Percent Happier, there are also special episodes of bonus meditation. One episode talks about how to live in the present moment. This skill can be challenging with social media and digital stimulation. The engaging host also provides tips on staying focused. Podcast listeners can take a moment to practice with the guidance of Hepburn.

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Health & FitnessHealth & Fitness

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How to Become Twenty Percent Happier

How to Become Twenty Percent Happier

Want to take the insights you get from Dan Harris and double them? Start here.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Episodes

Molly | Relationship

Molly | Relationship

“I want to live in the honeymoon period for my life, in all of my relationships. And it's not at all easy to do.”Molly’s been meditating since she was a teenager but also has suffered from severe anxiety since her youth. While she’s made big strides in managing her anxiety and cultivating a daily practice, Molly is longing to bring mindfulness to her closest relationships. Can she learn a new approach to her interactions, while also juggling the stressors of daily life?See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

“Take a breath, relax, start fresh.” In our day-to-day lives, our attention isn't so interested in resting in the present moment. That's a skill we have to cultivate. So take a moment to learn a core meditation practice—one that builds on itself over time—and develop a taste for the flavor of now.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

“I certainly feel like I’ve turned toward it. I don't feel like I should avoid it. I just don't want to spend a lot of time thinking about it…”As a visual artist with a strong daily practice, Chris considers herself a “good meditator.” While there isn’t much to complain about in her life, there is something that continues to nag her: one day she, and everyone she loves, will die. At 77 years old, she intellectually understands this inevitable truth, but she’s struggling to accept this reality when life otherwise feels so good. In today’s conversation, learn how to use meditation to approach anything difficult that we’re struggling to face head on. The Five Contemplations1. I am subject to aging. Aging is unavoidable.2. I am subject to illness. Illness is unavoidable.3. I am subject to death. Death is unavoidable.4. I will grow different, separate from all that is dear and appealing to me.5. I am the owner of my karma, heir to my karma, born of my karma, related through my actions, and live dependent on my actions. Whatever I do, for good or for ill, to that will I fall heir.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Michael | Nothing

Michael | Nothing

“Every moment matters.” As a full time doctor, dad and husband, Michael still manages to make time everyday for meditation. And in the same ways he pushes himself toward success in life, he constantly works toward personal growth in his meditation practice—but there’s something in the way. The more he searches to understand the obstacle, the less clear it becomes.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Jacqueline | Aspiration

Jacqueline | Aspiration

“I am watching this happen and thinking, I cannot keep the positivity going, what is wrong with me? Why am I letting this affect me?”Jacqueline’s been on the road for five years. Now that she's settled down in one place the most important thing in her life has become her connection with others. But just because she values her close relationships doesn’t mean they’re always going to go smoothly. Like all of us, when she’s not at her best, reactivity gets in the way of keeping those relationships healthy and happy. Learning to meditate should help with that, right? Her budding meditation practice is starting to take root, but what can she do when—in the heat of the moment—the meditation techniques don't exactly work like they’re supposed to?See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Harriet | Delight

Harriet | Delight

“How do I show up for something when I don’t want to be there in the first place?” Harriet’s relationship with meditation was a whirlwind romance—after just two sits, she signed herself up for a five day silent retreat. Lately, though, she’s having trouble staying present in her practice, and is noticing that her hesitation is showing up in other parts of her life, too. Harriet’s hoping to find a way to keep herself from constantly efforting, both on the cushion and in her life.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

“If meditation helps you be less stressed and more compassionate, then the people around you will experience you as a better collaborator and friend.” The New Year comes with a lot of baggage. For many of us, there’s the promise of starting fresh. But there’s also the pressure of resolutions, the onset of winter, and the joy of taxes. It can be a lot. Here’s a meditation so you can release the baggage and make room for something new. And Happy New Year.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Aubrey | Imperfect

Aubrey | Imperfect

“Every day I'm getting up and trying the best I can. And every night I go to bed feeling like I failed.” Aubrey has been struggling with overwhelm. Like so many, she came to meditation to help her be better — and more mindful — for her family. Unfortunately, her relentless negative self-talk has come to overshadow the joys and victories of life. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

“For me every time the inner critic shows up with ‘I could do better,’ there’s shame.”Rafa struggles with the voice of his inner critic. He feels an intense and distracting amount of pressure on himself to be the very best: as a mental health counselor who treats a marginalized population; as an immigrant to the United States trying to adapt to a new country and language; as a devoted family man whose job can feel emotionally exhausting. With Matthew's guidance, Rafa works though how to find refuge by connecting to his body; how to work with his inner critic; and how to gain self acceptance.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

You | Holiday Hustle

You | Holiday Hustle

"You can take this practice with you wherever you go, promoting a little more freedom on the inside." It’s Thanksgiving week in the US, and because the holiday season can be kind of wild — think stressful travel, difficult family members, or missing connection with your people — here's a practice to feel a bit more peace no matter what you’re doing.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Angel | Tripping

Angel | Tripping

“When I meditate, I feel the effects, but there’ll still be days where it's like, I feel like I just can't do whatever I need to do.”After some ups and downs, Angel’s finally experiencing steady ground. While his meditation practice has helped him gain footing, there are days when no amount of mindfulness is enough to overcome his racing thoughts. As he adjusts to a new career, Angel’s hoping to develop a new relationship to the rollercoaster of life: can he learn to befriend his anxiety instead of running from it? See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Lesley | Simplicity

Lesley | Simplicity

"Simple but not easy has been my experience, yes."Like many of us, Lesley found the time and space she needed to really commit to her meditation practice during the pandemic, taking all the virtual courses and talks that she could access. Even though her practice is studier than ever, the many perspectives she's currently working with are becoming jumbled and even a bit confused.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Saidu | Vigilance

Saidu | Vigilance

“It feels like I'm just waiting for the next bad thing to happen.”Saidu came to meditation to help him find balance in his high stress job. He’s been using his fear to motivate him to meet the high standards he sets for himself, which is putting his inner world into turmoil.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to Become Twenty Percent Happier

How to Become Twenty Percent Happier

Want to take the insights you get from Dan Harris and double them? Start here.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.