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#72 – Dan Harris: 10% happier – meditation, kindness, and compassion — Whalespan

Content›Video›#72 – Dan Harris: 10% happie…

#72 – Dan Harris: 10% happier – meditation, kindness, and compassion

Peter Attia2h 25m · 2020-01-14

Claims Made

199

Claims Supported

142

Support Rate

71%

Support rate

142 of 199 claims supported

142 supported57 partial / not

Claims from this content

78

✓Well SupportedThe core practice of meditation involves noticing distraction and returning focus, not stopping thoughts.◐Partially SupportedDuring a panic attack, symptoms can include loss of breath, sweaty palms, racing heart, seized lungs, and inability to speak.✓Well SupportedMeditators should focus on their ability to clearly perceive whatever is happening, rather than seeking calm or bliss.✓Well SupportedThe purpose of meditation is to learn to manage one's feelings without being controlled by them, leading to improved life functioning.Partially Supported

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Attia walks back the clinic protocol: too aggressive for healthy adults

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

◐

A breakthrough in meditation practice can lead to a vivid sense of presence, heightened sensory awareness, and a significant mood boost.

◐Partially SupportedThe primary value of meditation is understanding the mind, not its impact on physiological markers.

◐Partially SupportedMeditation trains the ability to notice emotions like anger in daily life and resist impulsive reactions.

◐Partially SupportedMindfulness helps to identify when anger or fear is about to take over, allowing for these emotions to pass without needing to act on them impulsively.

◐Partially SupportedObtaining a teacher can be beneficial for understanding the nuances of the mind and meditation practices.

✕Not SupportedCocaine negatively affects long-term traits despite positively impacting the immediate state.

◐Partially SupportedMeditation is an unavoidable practice for correcting the negative effects of the internal voice.

◐Partially SupportedFasting can enhance the meditation experience, leading to a sharper mind and a deeper connection.

◐Partially SupportedDan Harris noticed subtle sounds during outdoor morning meditations that he had not perceived before.

◐Partially SupportedConcentration meditation, like TM, can induce pleasant physical sensations such as a 'body high' or 'rapture'.

◐Partially SupportedRegular meditation practice may offer significant health benefits.

◐Partially SupportedThe 10% Happier app and the Waking Up app by Sam Harris are recommended for individuals willing to try mindfulness meditation.

✓Well SupportedThe brain's negative bias is an evolutionary survival mechanism that causes humans to notice what is wrong first.

◐Partially SupportedSocially acceptable maladaptive behaviors like workaholism and perfectionism can make it harder to address trauma.

◐Partially SupportedA feeling of unsafety in the world, potentially stemming from intergenerational trauma, drives a need for self-protection.

◐Partially SupportedA 360-degree assessment involving hour-long interviews and direct quotes provides a holistic self-assessment.

◐Partially SupportedThe internal narrator can be a source of negative, self-referential, and distracting thoughts that detract from the present moment.

◐Partially SupportedActs of service can activate similar brain regions to eating chocolate, a phenomenon known as the 'helper's high'.

◐Partially SupportedAddiction can affect high-achieving professionals, not just those on Skid Row.

◐Partially SupportedBullying transmits shame and must be stopped, rather than focusing solely on eliminating negative parts of the psyche.

◐Partially SupportedChildren benefit when parents acknowledge and are comfortable with their own negative psychological aspects.

◐Partially SupportedA person's impact on others may be greater if they do not cause excessive stress that impairs cognitive function.

◐Partially SupportedSome individuals may adapt to a 99% negative to 1% positive focus, exceeding the evolutionary negativity bias.

◐Partially SupportedActs of kindness can trigger feel-good chemicals in the brain.

◐Partially SupportedNegative traits and behaviors can be untangled and worked on for self-improvement.

◐Partially SupportedThe motivation for acting kindly is self-interest, as it leads to feeling better and avoiding shame.

◐Partially SupportedPracticing kindness and compassion can lead to increased happiness, health, and popularity.

◐Partially SupportedMaintaining relationships provides comfort and a fallback when facing insecurity or loss of work.

◐Partially SupportedWholesome motivations like being of service can be amplified while less wholesome motivations like seeking attention and money are diminished, even while achieving success.

◐Partially SupportedNew meditators should accept whatever feeling arises rather than expecting a specific feeling.

◐Partially SupportedActive listening and phrasing assertions non-provocatively can improve interactions and increase baseline friendliness.

◐Partially SupportedDan Harris encountered meditation in 2008 and started practice in 2009 after beginning his quest for something beyond panic attacks in 2004.

◐Partially SupportedExperiencing one's mind as an 'idiot' during meditation can be humbling and indicates the practice's potential.

◐Partially SupportedMeditation's effects on blood pressure, immune system, prefrontal cortex, and amygdala are compelling.

◐Partially SupportedNoticing distraction during meditation and returning focus is akin to waking up from autopilot.

◐Partially SupportedMindfulness developed through meditation is a prerequisite for recognizing the negative consequences of anger and grandiosity.

◐Partially SupportedPracticing mindfulness and related skills over time leads to a smoother daily life and fewer instances of raised voices.

◐Partially SupportedMeditation practice can lead to a reduction in negative self-perception and improved behavior within approximately six weeks.

◐Partially SupportedMeditation practiced for a few minutes daily increases self-awareness and reduces emotional reactivity.

◐Partially SupportedEffective meditation involves not trying too hard, noticing the breath, and gently returning focus when distracted.

◐Partially SupportedPracticing mindfulness and self-awareness can help individuals suffer less through difficult life events like cancer.

◐Partially SupportedMindfulness, reframing, and cognitive behavioral therapy are pillars of emotional health.

◐Partially SupportedThe 10% Happier app makes meditation accessible by reducing associated hang-ups.

◐Partially SupportedChoosing to act kindly in a moment of conflict can alter one's physical and emotional state.

◐Partially SupportedActing immediately on the impulse to perform a kind act is recommended.

✕Not SupportedUsing cocaine is not recommended.

◐Partially SupportedPeter Attia found Dan Harris's book '10% Happier' impactful.

◐Partially SupportedA practice exists that reduces anger outbursts from hours to minutes.

◐Partially SupportedIntermittent weekend cocaine use can alter brain chemistry and increase the likelihood of experiencing panic attacks.

◐Partially SupportedAnger has a short half-life.

◐Partially SupportedPractices like warmth, friendliness, and compassion are crucial for overall well-being and improving relationships.

◐Partially SupportedPsychedelics like psilocybin and MDMA can change long-term traits when used in therapeutic settings.

◐Partially SupportedCatching oneself being distracted during meditation and reacting with warmth is more important for progress than self-flagellation.

◐Partially SupportedA parent's knee-jerk reaction can be managed through practice, leading to less frequent and shorter-lived emotional outbursts.

◐Partially SupportedTurning down the volume on internal struggles represents marginal improvement over time.

◐Partially SupportedThe Four Noble Truths state that life is inherently unsatisfactory, suffering stems from desire, and the Eightfold Path offers a way out of suffering.

◐Partially SupportedRecognizing the onset of a negative emotional reaction before it leads to harmful actions is a significant step in emotional regulation.

◐Partially SupportedMindfulness requires metacognition, the awareness of being aware, in addition to being present.

◐Partially SupportedThe capacity to stay present and undistracted is a skill built through meditation.

◐Partially SupportedShifting focus from negative insecurities to more wholesome motivations can lead to professional success.

◐Partially SupportedActing kindly and pleasantly towards a difficult person can lead to a rapid cessation of personal upset and foster empathy.

◐Partially SupportedEngaging in a dedicated meditation retreat with external support can facilitate practice and breakthroughs.

◐Partially SupportedPeak experiences during meditation retreats can provide lasting insights and imbue a deeper faith in the practice.

◐Partially SupportedAfter consistent meditation practice, individuals may no longer prioritize scientific data over the subjective experience of reduced suffering.

◐Partially SupportedCocaine provided a temporary synthetic adrenaline boost for depression stemming from missing action.

◐Partially SupportedMindfulness helps manage emotional reactions and avoid conflict in relationships.

◐Partially SupportedBehaviors like perfectionism, performance, and sex can numb underlying feelings, similar to cocaine.

◐Partially SupportedBeing of service to loved ones, especially during difficult times, can feel good and be a source of personal satisfaction.

◐Partially SupportedWhen unaware of the non-stop internal conversation, one is controlled by it.

◐Partially SupportedThe three primary needs for a young person are love, safety, and belonging.

◐Partially SupportedThe Four Noble Truths, devised 2,600 years ago, remain relevant today despite the vastly different world conditions.

◐Partially SupportedAs a species, humans have not genetically changed in the last 2600 years.

◐Partially SupportedHumans can observe their thoughts, urges, and emotions without being carried away by them.

◐Partially SupportedBehaviors like excessive phone use, pursuit of professional success, sex, shopping, or gambling can be considered forms of addiction on a spectrum.