It's the 10% Happier Podcast. I'm your host, your guy, Dan Harris.

Hey, hey, we've got a great conversation for you today. I'm not exaggerating. I love

to this conversation. You're going to hear from a guy who quite recently experienced

a bitter and very public defeat and is handling it with an enormous amount of grace in ways

that can be instructive to pretty much all of us, I think. I'll admit here that I'm

biased. This guy is a friend. His name is Tim Ryan. For 20 years, he was a Democratic

Congressman from Ohio and then he ran for Senate and lost to his Republican opponent,

JD Vance. Tim and I became friends many years ago. In fact, he's been on this show before.

We met not through my job as a journalist, but through meditation circles. Tim was probably

the only big time Washington politician who was openly practicing and promoting meditation.

In fact, he wrote a whole book on the power of mindfulness called Healing America. He

has a special talent for talking about the benefits of the practice in an utterly

unaffected and down to earth way. In this conversation, we talked about how his practice

helped him whether a brutal and, like I said, very public campaign, why he has joined the

ice bath craze, the link between breathwork and meditation, how he is adjusting to civilian

life after 20 years in Washington, how he handled things when he realized the race was not

going to go his way, and what he was thinking and feeling when he made his concession speech.

Annoyingly, you actually have to practice meditation to get all of the benefits and insights

that we talk about on this show. That is why we created the 10% happier app to help you make

meditation a sticky habit. And according to the people who use our app, it actually works. One

happy user writes, I'm learning, trying new strategies to manage stress. I've become more aware

of my thoughts, habits, and emotional responses. I'm growing. I like myself more. It's worth

...