Synopsis
10% Happier is a memoir by Dan Harris, a news anchor who had a panic attack live on national television. The book is a humorous and self-deprecating account of how he discovered and embraced mindfulness meditation as a way to manage stress and improve his life. Harris chronicles his journey from being a skeptical and dismissive reporter to attending meditation retreats, interviewing spiritual leaders, and integrating mindfulness into his daily routine. He also explores the science behind meditation and its potential benefits for everyone, regardless of their beliefs or lifestyle. Through his personal story, Harris offers a relatable and accessible introduction to mindfulness for anyone who is curious about the practice but may be hesitant to try it.
About the author
Dan Harris is an American journalist, correspondent and anchor for ABC News, and author. He was born on July 26, 1971, in Newton, Massachusetts, and attended Colby College in Maine where he graduated with a degree in English. Harris began his career as a reporter for WLBZ-TV in Bangor, Maine, before moving on to local stations in Boston and Maine. In 2000, he joined ABC News as a correspondent, covering various beats such as the Iraq War, Hurricane Katrina, and the 2008 Presidential election. Harris is also a co-anchor for the weekend edition of Good Morning America and hosts the podcast 10% Happier with Dan Harris. He is the author of two books, including “10% Happier: How I Tamed the Voice in My Head, Reduced Stress without Losing My Edge and Found Self-Help That Actually Works.”
Chapter summary
Here are the chapters in “10% Happier” with a brief summary of each:
- Meltdown – Dan Harris describes his on-air panic attack and how it led him to seek out meditation.
- The Voice in My Head Is an A**hole – Harris discusses how his “internal narrator” causes him problems and how meditation can help.
- The Self-Interested Case for Not Being a D**k – Harris interviews Eckhart Tolle and explores how meditation can improve our relationships.
- The Power of Negative Thinking – Harris explains how meditation can help us deal with negative thoughts and emotions.
- There’s No Such Thing as Buddhist Cooking – Harris takes a skeptical look at some of the more mystical aspects of Buddhism.
- The G Word – Harris interviews Deepak Chopra and explores the idea of God in relation to meditation.
- The Secret of the Golden Flower – Harris travels to India to learn from meditation teacher Joseph Goldstein.
- Something Happens When We Die – Harris explores the concept of death and how meditation can help us come to terms with it.
- The New Happiness – Harris discusses the science behind the benefits of meditation and how it has become more mainstream.
- Be Useful – Harris emphasizes the importance of taking action and doing good in the world, rather than just focusing on personal happiness.
- The Big Quiet – Harris attends a large-scale meditation event and reflects on the growing popularity of meditation in modern society.
- The Second Arrow – Harris discusses how meditation can help us deal with physical pain and suffering.
- Hell Is Other People – Harris explores the idea of mindfulness and how it can help us deal with difficult people and situations.
- How Not to Be a Jerk in a Foulmouthed World – Harris reflects on his own use of profanity and how he has learned to control it.
- The Mindful Marketplace – Harris discusses the commercialization of meditation and the potential pitfalls of turning it into a business.
- The Temple of the Mind – Harris reflects on the benefits of meditation and how it has changed his life.
Throughout the book, Harris also shares his personal experiences with meditation, including his struggles and successes, and offers practical advice on how to get started with a meditation practice.
Best quotes
- “The pursuit of happiness becomes the source of our unhappiness.” This quote highlights the idea that constantly seeking happiness can lead to dissatisfaction and stress. It is important to find contentment in the present moment rather than always looking for something better.
- “Meditation is not about feeling a certain way. It’s about feeling the way you feel.” This quote emphasizes the idea that meditation is not about forcing yourself to feel a certain way or suppressing your thoughts and emotions. Rather, it is about accepting and observing your thoughts and emotions without judgment.
- “The mind is the source of all suffering, and it’s also the source of all happiness.” This quote highlights the power of the mind and how our thoughts and perceptions can impact our experience of life. By learning to control and manage our thoughts, we can find greater peace and happiness.
- “Meditation is like weightlifting for the brain.” This quote compares meditation to physical exercise, emphasizing the idea that just as we need to work out our bodies to keep them healthy and strong, we also need to exercise our minds through meditation.
- “The key to happiness – or at least the key to minimizing your misery – is to learn to be comfortable with discomfort.” This quote highlights the importance of embracing discomfort and uncertainty in life, rather than constantly seeking comfort and security.
- “Meditation is not a silver bullet. It’s not going to solve all your problems.” This quote emphasizes the idea that meditation is not a magic solution to all of life’s challenges. Rather, it is a tool that can help us manage our thoughts and emotions and find greater clarity and peace of mind.
- “It’s not about becoming somebody else’s version of you. It’s about becoming the best version of yourself.” This quote emphasizes the importance of staying true to yourself and your values, rather than trying to conform to someone else’s expectations or ideals.
- “Meditation is not about escaping reality. It’s about being with reality.” This quote highlights the idea that meditation is not about avoiding or denying reality, but rather about being fully present and engaged with the present moment, whatever it may be.
- “The goal of meditation is not to get rid of thoughts or emotions. The goal is to become more aware of your thoughts and emotions and learn how to manage them.” This quote emphasizes the importance of cultivating mindfulness and self-awareness, rather than trying to eliminate or suppress our thoughts and emotions.
- “Happiness is a skill.” This quote emphasizes the idea that happiness is not something that just happens to us, but rather a skill that we can learn and cultivate through intentional effort and practice.
Book summary
In “10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works,” Dan Harris tells the story of his journey to mindfulness meditation and how it transformed his life. Harris, an ABC News correspondent, suffered a panic attack on live TV, which led him to explore self-help methods to deal with stress and anxiety. He eventually discovered mindfulness meditation, which he initially dismissed as “spiritual gobbledygook.” However, after practicing and experiencing its benefits, he became a dedicated practitioner and advocate for the practice.
Harris shares his personal experiences and challenges with mindfulness meditation, as well as interviews with leading experts in the field, including meditation teachers, neuroscientists, and psychologists. He explores the science behind mindfulness and how it can change the structure and function of the brain, leading to increased well-being, better decision-making, and reduced stress.
The book is organized into three sections: “The Voice in My Head,” “The Power of Negative Thinking,” and “Self-Help That Actually Works.” In the first section, Harris discusses the events leading up to his panic attack and his initial skepticism of mindfulness meditation. He describes his journey to finding a teacher, overcoming his doubts and preconceptions, and beginning to experience the benefits of meditation.
In the second section, Harris delves into the power of negative thinking and how it can sabotage our well-being and happiness. He talks about how mindfulness meditation can help us become more aware of our negative thoughts and emotions, allowing us to choose how we respond to them. He also discusses how mindfulness can help us break free from patterns of rumination and worry, leading to increased happiness and contentment.
In the final section, Harris explores self-help methods that actually work and how mindfulness meditation can be applied to different areas of our lives, such as relationships, work, and creativity. He also discusses the challenges of maintaining a regular meditation practice and provides tips for overcoming common obstacles.
Throughout the book, Harris shares his personal anecdotes and experiences, as well as the insights and wisdom of the many experts he interviewed. He writes in a conversational and engaging style, making the book accessible to a wide audience.
Overall, “10% Happier” is an informative and inspiring read for anyone interested in mindfulness meditation and how it can transform their lives. Harris’s story and experiences provide a relatable and accessible entry point into the world of mindfulness, while the insights and expertise of the experts he interviews offer a deeper understanding of the science behind the practice. The book is a testament to the transformative power of mindfulness and its potential to help us lead happier, healthier, and more fulfilling lives.
