10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works–A True Story (English) Dan Harris


Are you stuck on a work assignment? Do you feel stuck with a work assignment? The author is an American journalist. He was also a news anchor on the popular television show Good Morning America. This is the story about Dan Harris’s journey to peace of mind, and how meditation helped him find self-help that actually worked. Meditation makes Dan happier by 10%. This book will help you to find peace with your inner voice and experience more serenity. You can’t turn off the voice in your head, but you can make it your friend. Hi i am {narrator name}.welcome to my class. This class may change your whole life. It can help you get better every day.

Air Hunger

It is normal to have a voice in your head. It can be used to tell the difference between right and wrong. It can be used to tell ourselves stories or remind ourselves to do something. This voice keeps us on the right path and helps us decide what we want from our lives. It can be our friend or our worst enemy. The voice can be there to support us when we are feeling down. But, in times of insecurity, it may ruin us. Dan Harris is an ordinary man. He was raised in a normal household, just like millions of Americans. His parents were both doctors. He was expected to carry on the family tradition and become a doctor. Despite his family’s expectations, he decided to follow another path: since Dan was a teenager, he was eager to become a journalist.
His first job was in Bangor, Maine’s smallest television network. Although it was not an exciting job, Dan was happy to do it. He had a bigger picture in mind and moved from Bangor to Portland to Boston. He covered bigger stories as he developed his career and moved around. Reporting was his way to the top. Seven years later, Dan was in New York with one of the most prestigious TV networks, where he worked with legendary TV news reporters. Dan wanted to be one of them. He covered stories in war zones, and he quickly got used to the adrenaline rush from these assignments. Dan never doubted whether this was the right place for him. He was hungry to be on air, he was hungry for his goals. Dan was one of the most successful and youngest news reporters.
His assignment in Pakistan was his first big break. Dan had never traveled outside the United States, but he ended up in a luxurious hotel in another country. This was just the beginning. Many more followed. Dan reported from war zones around the globe and, although he believed he was calm and unaffected, he was actually in front of actual weapons. Dan returned to the States with a strong desire for an adrenaline rush. He was feeling down, and he wanted to find a way of feeling happy and alive again. Dan made the wrong friends and began using drugs. Dan experienced a brief feeling of happiness while under the influence. Dan felt miserable and anxious, and he would wake up craving that feeling of high again. His panic attack while reporting live to national television was the wake-up call.
Dan stopped speaking as the anchors introduced him to the studio. The camera was focused on his face and Dan immediately froze. He was paralysed from anxiety and completely unable speak. Millions of viewers in their homes watched as Dan sat astonished on national television. Dan was finally able to speak, but he couldn’t remember the names of the studio anchors so he cut the report short. Dan realized that he was using drugs to make him happy was a mistake. He consulted a psychiatrist and stopped using drugs. He realized that his desire to be on air, to be a part of the live news, was more important than anything. Dan stopped seeing his friends and began to party. He decided to concentrate on one thing: his next news story.


Dan Harris gained a reputation as a war correspondent. He then moved on to covering religious conflicts, and church congregations. Although Dan was happy in his childhood, his parents were not religious. Dan was nine when his mother told Dan there was no Santa Claus and no God. Dan began reporting from various churches, exploring all religions throughout the United States. From war zones with bullets and bombs, Dan moved to another war zone – a peaceful one where the battles were won with words and verbal debates.As a new challenge, Dan was eager to do proper coverage of all religions. He packed The Bible and set off to report from countries where religion is a major part of daily life.
When Dan returned home, he learned that Peter, his mentor, had died. This led to some changes at the TV station. Dan was assigned the Sunday news division. Despite having panic attacks, the new job position, the workload, and occasional drug cravings Dan never became a religious person. He only saw religion from a journalistic perspective. He wanted to cover religion for news and the audience that was interested in it. Dan continued interviewing pastors of different churches. Ted Haggard was Ted’s leader at the New Life Church.  Ted was well-known in Colorado. Dan respected Ted, and the two became good friends. Dan listened to Ted’s beliefs and teachings.It came as a surprise when Dan discovered that Ted was involved with a male escort. Behind Ted’s god-fearing, kind pastor image, he was secretly having an affair with a man who was dealing drugs.
The male escort saw Ted on TV and contacted Dan’s network.  The escort had enough evidence that proved the truth. Pastor Ted, who preached against homosexuality and was the father of five children as well as a leader of thousands, had been living a double lifestyle all along. This scandal was widely reported by the media. Dan Harris met Bianca Harris and fell in love. Dan, the famous journalist and macho-man, was captivated by Bianca’s beauty. Dan found his soulmate and best friend in her. Three months later, Bianca moved in to Dan’s apartment. Their relationship was stronger and Dan was able get his private life under control once more, which made him more motivated to work.

Genius or Lunatic?

At some point in our lives, we all feel old. This can cause us to question our looks and careers as well as our relationships. These insecurities can make it easy to feel unhappy. He was actually the oldest reporter in the office. Many of his colleagues left to pursue other opportunities.
Dan wrote about an Amazon tribe deep within the Brazilian rainforests. He was amazed to see that the people living there still live like their ancestors from centuries ago. They were happier than ever because they had no expectations for their future. This experience triggered a few questions in Dan’s mind.He reflected on his insecurities about his job, about his future, and his receding hairline. He was afraid he would go bald. Dan heard that voice again. He looked at his reflection in the bathroom mirror. He thought that if he lost his hair, it would be the end of his career.At home, his steady relationship with his fiancée Bianca gave Dan the relaxation that he wanted. Dan was anxious about his inability to keep up with the demands of being on air and the constant running from one story to another. He became worried that aside from being a TV news personality, he didn’t have any other skills.
While Dan was shooting another story, his coworker mentioned a book entitled “The Power of Now” by Eckhart Tolle. Dan was interested in the book and decided to read it. The book was a success and the author has a great reputation. Dan thought this could be an interesting story. Dan learned more about Eckhart Tlle but couldn’t decide if he was a genius or a lunatic. Dan thought Tolle had copied his ideas. He spent hours researching Tolle. Dan finally decided to interview Tolle for some questions. Tolle understood that ego was more than a prideful or intense desire. Ego is our inner voice. It is our “sense of I”.
Dan realized that he was always thinking about the future or the past. He couldn’t stop thinking about the present. The voices inside his head were always talking about his insecurities.Eckhart Tolle said in the interview that people need to stop worrying, instead they should make peace with the present moment.Some people face every day like life is an obstacle; they just want to get through this moment to be on the next.Tolle explained that if we are at peace then we can complete powerful actions.Dan asked Tolle a simple traffic question: ’What if you are driving on a busy road and another car cuts in front of you?’ Tolle said that he wouldn’t take it personally, for him this would be just another gust of wind.

10% Happier

Dan participated in a ten-day retreat program that was led by Joseph Goldstein, a meditation teacher. It was held at Spirit Rock, a Buddhist retreat centre. Dan learned to meditate. He was able to experience being in a room filled with people and hearing absolute silence. They were taught how to do both sitting and walking meditations. Dan struggled with concentration and thought about quitting on Day Five. However, he persevered and returned to work after the ten-day retreat. He felt relaxed and refreshed. He was offered a new job as the weekend co-anchor for Good Morning America. He felt completely satisfied and all his concerns about his career disappeared. Even after being told by his boss that he would not be the main anchor on a daily newscast, Dan remained calm.
The boss said that Dan didn’t have the good looks or pleasant voice that they wanted for a main news anchor. But Dan did not take it personally.Disappearing for ten days at the retreat made Dan talk to people about mediation and what he had achieved with it. His family and coworkers gave him strange looks and criticisms. Dan tried to explain that he was not crazy. Barbara Walters, his coworker, heard him mention his desire to write a book about spiritual experiences. But Barbara advised him to keep his day job. Dan came up with a way to describe his mediation experience. He concluded that meditation made Dan 10% happier. Although there is no guarantee that meditation will bring you 100% happiness, it is possible to get a 10% return on your investment. Dan signed the contract for the new job. He was eager to start his new job at Good Morning America. Dan found mediation to be a great way to relax and stay calm, as well as help with anxiety.

Hide the Zen

Meditation is a great way to calm yourself down. Meditation can help people be happier and silence their inner voice that urges them to make poor decisions. The human mind is the place where we ask questions and set goals. Meditation should not make us feel too calm, or ineffective. Mindfulness is the key. Mindfulness is key to making the right decisions. It helps you be calm, in control of your emotions and stay there. Meditation can help you achieve that.Ben Sherwood became Dan’s new boss. He was one of the witnesses of Dan’s on-air panic attack a few years back, but their relationship was on good terms, and Dan hoped that everything would run smoothly at the office.However, this new boss had a different opinion: Ben oversaw everything that happened, even the smallest detail didn’t escape his eye. Soon, all reporters started to get emails from Ben Sherwood. If he did not do a good job, he was sent an email by his boss.
Dan lost his drive for fighting for air time after being passed over on major stories. He was doing his job but lost that ‘air hunger’ that made him so passionate. Even his wife was concerned about his career.  He should be more assertive and less hesitant than he was. After covering a few big stories, Dan was back in action. He was trying to find the right balance between ambition, calmness, and both. Mark’s suggestion was to “Hide the Zen”. It means to meditate but keep it private. People in the news industry will see you as weak and can push you to the side if you appear spiritual. “Hide the Zen” means to keep your spiritual beliefs and practices to yourself. Just keep going and delivering good results, people don’t have to know where your power comes from.After his conversation with Mark, Dan made a list he called “The Way of the Worrier”. This list was about practicing meditation and balancing it by mindfulness. Being calm doesn’t mean that you just let anything happen to you, it means clearing your mind of senseless thoughts so that you can take the right actions.
Dan learned about an ancient Samurai code called ‘Way of the Warrior’.He modified his list to fit for the modern-day “corporate Samurai”. Here are Five Points of the Way of the Warrior.Number One: Don’t be a Jerk.Dan met people who are high-ranking, but who are jerks. He didn’t want to become like that. There is a way to be successful without being mean or competitive. Choose compassion. Number Two: Meditate. You’ll make more friends and feel happier. Meditation can help you achieve better health, better concentration, more control over your emotions, and more control of your desires. Meditation can help to reflect on your ego, and identify the true motives behind your actions. A monk once said, “There is no point in being sad about things you cannot change. There is also no point in being sad about things that you can.” It means that if you can control the situation, why be sad about it?
Don’t feel sorry for yourself. Get on top of the problem. Take action. Number Four: Don’t be attached to the outcome. Expect no recognition or awards. Just keep going. Keep giving your best performance. In this way, you will not be disappointed if things don’t go as you wish.The most successful people do not count their achievements. They are happy and content just to work on their projects. They don’t need someone to tell them they are doing a great job because, for them, the reward is the activity itself.Number Five: Know what matters most. Be humble and kind, and give your best performance. There are many ways to express your opinions, debate your ideas, and remain calm.


This book tells the story of Dan Harris, a TV news anchor. He was a party animal and a drug user at one time in his life. He was able to overcome that phase. He was able to overcome that phase with meditation. It is important to live in the moment, because we can’t change the past or predict the future. Mediation is the best way for stress management, relaxation, and calm. But, remember to ‘Hide the Zen’: be calm, but be mindful at the same time. Remember the ‘Way of the Warrior’: Don’t be a jerk.Choose to be compassionate. Meditate. Don’t worry. Take action. Do not look for rewards. Do your best and be kind

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