10% Happier Summary, Review PDF

The book 10% Happier by Dan Harris demystifies meditation by explaining how cutting-edge science examines how meditation affects the body and mind. 

It also shows you just how useful meditation is in dealing with the chaos and stress of modern life.

You may be wondering if you should read the book. This book review will tell you what important lessons you can learn from this book so you can decide if it is worth your time.

At the end of this book review, I’ll also tell you the best way to get rich by reading and writing

Without further ado, let’s get started. 

10% Happier Book Summary

Lesson 1: Humble yourself by broadening your perspective and advocating generosity.

Regular meditation practice can help you achieve mindfulness, a valuable skill in all areas of life.

Mindfulness means being able to regulate your emotions and respond rationally to challenging circumstances.

Meditation is a great way to cultivate mindfulness and learn to focus on the present moment instead of getting lost in the worries of the past or future.

When a colleague told the author that he would never make it as a famous speaker, he responded with his newfound mindfulness. He asked his boss for feedback instead of letting his pride and anger get the best of him.

Meditation has been shown to improve cognitive abilities and even change our physiology. An MRI study conducted at Harvard College found that after eight weeks of a mindfulness course that included meditation, participants’ gray matter thickened in brain regions responsible for self-awareness and compassion. As with other forms of stress management, mindfulness training has been shown to shrink brain regions that become overactive in stressful situations.

The rise of altruism, defined as “acting without regard to one’s own advantage or the advantage of others,” is a trend that cannot be ignored.

Treating oneself benevolently by forgiving mistakes and accepting boundaries helps one develop sound judgment. It has been proven that people who regularly practice self-compassion meditation are more likely to make healthy lifestyle changes.

If you want to be a happier person, do what makes other people happy.

In one experiment, participants were given tape recorders and asked to record themselves talking over several days. The recordings confirmed the meditators’ reports of feeling more empathetic, social, humorous, and using the word “I” less often.

Helping others probably helps ourselves, too. Act egocentrically, but make sure it is an egocentric way of wisdom and not an egocentric way of stupidity, as the Dalai Lama advises.

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Lesson 2: To lay aside pride is not to be a weakling or a loser.

Some people fear that the Buddhist concept of “letting go” is synonymous with weakness or surrender.

Some of the Buddhist patients of American author and psychotherapist Marc Epstein avoided expressing their preferences by not having orgasms during sex or by not ordering for themselves at restaurants.

One can assume that they were not to blame for their own unhappiness.

When you overcome your pride, it does not mean that you have to stop being yourself and bow to the desires of others.

In his teachings, the Indian mystic and philosopher Munindra advocated a “simple and easy” approach to life. Once a student overheard his teacher arguing with another shopper at the supermarket over a bag of peanuts. Student: “You violated the mantra of simplicity and ease.” Teacher: “I said be simple, not a simpleton!”

Having a healthy self-esteem does not mean you have to give up having a positive impact on the world.

Professor Jon Kabat-Zinn claims that the practice of mindfulness can increase both creativity and productivity by clearing the mind of harmful assumptions and habits.

The author’s mind was so flooded with new ideas after ten days of meditation that he filled several notebooks with them. He accomplished a lot during this time of calm and concentration, especially compared to his typical state of mind, which is much more disorganized and unfocused.

An important realization for the author on the road to ego mastery was that he can achieve his goals without resorting to extreme measures, such as the urge to win.

And he discovered that denying himself was more beneficial than giving in to those cravings.

Lesson 3: Practiced regularly, meditation can reduce the effects of stress and disease on the body.

Mind and body benefit from regular meditation practice.

Still present in the human psyche is the “fight or flight” response triggered by perceived danger. However, although the threats we face daily have changed from saber-toothed tigers to bumper cars, the physiological effects of stress have remained largely unchanged. Overstimulation leads to an increase in the concentration of potentially harmful stress chemicals in the blood.

Mediation, on the other hand, has been shown to reduce the stress hormones cortisol and adrenaline, which in turn reduces blood pressure and the risk of cardiovascular disease.

There is growing evidence that a person’s increased levels of empathy and compassion can carry over from their meditation practice into their everyday life.

Picture this: You are on your way to work and are stuck in a frustrating traffic jam. Most people in a similar situation would be angry and frustrated, yelling at the steering wheel and asking, “Why me?”

Mindfulness practice, on the other hand, teaches you to detach from your thoughts instead of letting them control you. You keep a cool head and respond rationally instead of reacting emotionally.

Numerous studies have shown extraordinary health benefits.

Regular meditation has been shown to improve a wide range of health conditions, including depression, substance abuse, binge eating, and smoking cessation. Cancer patients, for example, can use it to manage anxiety, and older people can avoid feeling lonely. Many health problems, including ADD /ADHD, asthma, psoriasis, and irritable bowel syndrome, have been shown to improve with regular meditation practice.

Through regular meditation practice, you can shape your single sense of perception and experience. Scientific studies have shown that regular meditation improves mental strength, self-control and well-being.

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Lesson 4: Recognize that you are feeling down, but do not try to remain in it.

Although meditation is useful, it is not a panacea. Is there anything you can do to alleviate the negative feelings?

Psychotherapist and Buddhist teacher Tara Brach recommends acknowledging and accepting unpleasant feelings rather than trying to repress or ignore them.

The Buddhist teaching of “letting go” translates better as “letting be.” Accept your “ugly” qualities and negative emotions without judgment; do not try to force yourself to accept them.

Another Buddhist proverb says that the only way out is the one you choose for yourself. Imagine that you are being swept by a tidal wave of these feelings. Jumping head first into the wave is the surest way to get through it.

The author learned this the hard way when he turned to drugs to cope with the trauma he felt while covering a war zone.

His ineffective anxiety management led to a panic attack during a live broadcast.

Addressing negative emotions directly can backfire, so try one of the following alternatives instead. Brach divides the process of addressing your emotions into four phases in his teachings.

To distance yourself from an emotion, you must first acknowledge it, then give it permission to exist, then explore its meaning, and finally move away from it.

The author put this into practice when he had anxiety about a promotion. Initially, he was aware of his fears. This led him to eventually convince himself that his fears were justified. Next, he asked himself why he felt a buzzing sensation in his chest and realized that his body was responding to his fear.

Finally, he settled into non-identity and remembered that he was more than his circumstances.

The realization that his fear of promotion would not turn him into a chronic worrier was the turning point that enabled the author to overcome his fears and take control of his life.

10% Happier Book Review

10% Happier is a great book I’d like to recommend to anyone who is interested in positive psychology.

Our mental and physical health is severely affected by the pervasive stress and anxiety of modern life. In order to cope with this stress and move toward a more compassionate, fulfilling, and fruitful life, meditation can be of great help.

Do you understand me? May you live happily, healthily, safely and simply. Create a vivid mental image of yourself. Then think of someone who shares your views, a close friend, a neutral party, an opponent, and finally all living beings, and repeat the same phrases or mantra.

About the Author

anchor of the news Dan Harris has appeared on a number of American television programs, including Nightline and ABC News.

He has received numerous honors and awards for his journalism, including coverage of the wars in Afghanistan and Iraq.

Buy The Book: 10% Happier

If you want to buy the book 10% Happier, you can get it from the following links:

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