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The meditation instructions were simple: sit comfortably, feel your breathing sensations, and refocus your breathing whenever the mind begins to wander. Dan tried meditation for five minutes and failed. He struggled to calm the chatter in his mind. While he was frustrated with the practice, he recognized its difficulty and developed a new respect for it.

To meditate properly, Dan realized he would need to focus on mindfulness. That is, the ability to respond to your surroundings with aclear mind as well as the ability to control your impulses. It begins by making nonjudgmental notes of things, like that itch on your leg, and avoiding the temptation to react. Mastering these simple things prepares you to master your thoughts and emotions. Later on, Dan attended a Buddhist conference in which one of the co- speakers presented an effective method for applying mindfulness using the acronym: RAIN.

Break: A: Allow - Let your feelings be. Break: I: Investigate - Check how your feelings are physically affecting your body. Break: N: Non-identification - Understand that your feelings are passing states of mind. Over the next few weeks, Dan practiced this method when he became anxious over an upcoming promotion. As he lay anxiously on the couch, he took note of the pounding in his head, the worry in his thoughts, and the buzzing in his chest. He asked for the advice of Epstein, who explained that mindfulness would allow him to respond, not react, to his feelings.

Additionally, it would allow him to see a problem clearly and prevent him from acting on his impulses. To improve mindfulness, Dan would need to meditate. Would he simply become a pushover? According to Professor Jon Kabat-Zinn, practicing mindfulness can actually make you more creative and more productive. This is a result of a clear mind that makes room for new ideas and thoughts.

On the first day, the teacher informed Dan and the other attendees that there would be no talking, reading, or sex throughout the day retreat. The goalfor participants was to become mindful of everything they did and become aware of the things they usually do automatically, like eating or using the bathroom. When was the final bell going to ring? Around day five, Dan increased his awareness of his thoughts. He became flooded with ideas and began writing furiously in notebooks that became filled by the end of his retreat.

Additionally, Dan discovered that he no longer needed the competition or high-stress assignments to fuel his ambition and drive. Instead, he found it much more satisfying to control his urges than to indulge in them. For example, shortly after Dan returned from his retreat, Dan was offered the job of becoming the weekend co-anchor of Good Morning America. Throughout the following weeks, negotiations on the new contract were at a standstill.

Eventually, the executive producer of GMA called Dan into his office to inform him that he would never be the anchor of a major weekday newscast, he hadneither the looks nor the voice. The old Dan would have unleashed his anger, his ego was telling him to lash out; instead, he calmly asked his boss how he could improve. For the first time, Dan used mindfulness to control his ego and his impulses. As he continued attending mediation seminars, Dan learned the benefits of meditation go beyond controlling your impulses and making rational decisions.

Another study revealed that mindfulness made workers more focused and even led to improved test scores on the GRE. A Harvard MRI study observed that people who had undergone an eight-week mindfulness course developed thicker gray-matter in the areas of the brain associated with self- awareness and compassion.

Similarly, the MRI revealed that the regions in the brain associated with stress had gotten smaller. After learning this new knowledge, Dan was able to convince others around him to start meditating. Corporate attorney forGeneral Mills, Janice Marturano, adopted meditation in hopes of increasing her creativity and focus. You see, the human brain is unable to multitask because it has a single processor.

When you keep switching tasks, the brain struggles to get back to where it was. The result? A loss in productivity. Mindfulness, however, allows you to focus on one task at a time, thus increasing your productivity. Marturano suggests taking short mindfulness breaks throughout the day.

On these breaks, you can watch your breath and take note of your bodily sensations. Eventually, meditation even gained traction in Silicon Valley. In an interview with the Dalai Lama, Dan learned that while loving oneself is natural, the key is to become compassionate about the welfare of others. A study at the Emory campus conducted a study in which researchers placed subjects in stressful scenarios.

They found that those who took part in compassion meditation released lower levels of the stress hormone, cortisol. Additionally, those who participate in volunteer work tend to be happier, healthier, and more successful at work. Dan decided to start practicing compassion meditation, or Metta meditation, in which he would sit and send positive emotions to the people in his life, both people he cared about and people he struggled to get along with.

As a result, he realized that being nice had become a daily priority for him. Of course, sometimes he wondered if his career clashed with compassion. For example, he was once interviewing Paris Hilton when he asked a question that Paris refused to answer and caused her to walk off the set. Her manager and publicist asked the crew not to use the tapes; however, the network aired the incident anyway.

As the video went viral, Dan was seen as rude and unkind. When you take on a new project at home or work, you imagine the end result.

For example, when renovating your bathroom, you have a vision that you are aiming for, right? What happens when something goes wrong? How do you react when you realize the deadline must be pushed back? Or that your dream bathtub is out of stock? Your ego likely wants to get angry, disappointed even. According to Epstein, however, you can use the Buddhist practice of nonattachment to control your reactions to situations like these.

You see, Dan continued to struggle with striking a balance between ambition and mental calmness; therefore, he asked for advice from Epstein. He advised Dan to nurture a healthy nonattachment to the results.

This confused Dan even more. How can he devote his time and energy to a project and not be attached to the outcome? The key, according to Epstein, was to give the project the best chance for success and let it have its own life because no outcome is guaranteed. When you let go of uncontrollable variables, you allow yourself to spend your energy on what you can control. According to Buddhist teachings, we respond to experiences in three different ways.

We either want it, think about the desire to indulge in that delicious cookie. They rent a rock-star tour bus and travel across eighteen states, talking to scores of would-be meditators—including parents, military cadets, police officers, and even a few celebrities.

The book is filled with game-changing and incredibly practical meditation instructions. Give the Ten Percent Happier app a shot -- a clear, simple approach to meditation with bestselling author Dan Harris and some of the most respected meditation teachers on the planet. All Podcasts. Try Free.

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On this screen you can also see how much storage space Ten Percent Happier content is using on your device and remove all of it at once if you'd like. Note that all downloads are also removed upon signing out of your app account as well as upon deleting the app from your device. Your downloaded content is organized by Course, Single meditation, Podcast Episodes podcasts and talks and Sleep meditations. There are also options in your Android settings that impact downloading on cellular so if you're having any trouble please check those too.

If you're having any trouble with downloaded content or your have more questions, please mail the support team at support tenpercent. Download Content for Offline Use Want to meditate on the go or for an upcoming trip where your cellular or WiFi connection might not be strong?

Downloaded content takes up storage space on your device. Open the course, meditation or podcast you want to download. Tap the menu icon 3 dots in a circle in the upper, right corner of the screen. Listening to Downloaded Content Tap the Profile icon in the upper, left corner. Scroll to the bottom of the screen. Tap Downloads. You can specify whether you want to Download only on Wi-Fi or also when connected to cellular data as follows: Tap the Profile icon in the upper, left hand corner.

Tap Settings gear icon in the upper, right corner. Removing Downloaded Content There are several ways to remove downloaded content from your iPhone or iPad. Tap Remove All Downloads.

Tap the item you no longer want to have downloaded. Android Download Content in the App onto your Android mobile device. 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 propelled him through the ranks of a hypercompetitive business, but had also led him to make the profoundly stupid decisions that provoked his on-air freak-out.

Finally, Harris stumbled upon an effective way to rein in that voice, something he always assumed to be either impossible or useless: meditation, a tool that research suggests can do everything from lower your blood pressure to essentially rewire your brain. Science suggests that meditation can lower blood pressure, mitigate depression and anxiety, and literally rewire key parts of the brain, among numerous other benefits.

They rent a rock-star tour bus and travel across eighteen states, talking to scores of would-be meditators—including parents, military cadets, police officers, and even a few celebrities. The book is filled with game-changing and incredibly practical meditation instructions.