Podcast Summary: "A Buddhist Compass To Direct You Toward Happiness | Beth Upton"

Podcast Information:

• Title: 10% Happier with Dan Harris
• Host/Author: Dan Harris
• Description: Self-help for smart people. World-class insights and practices from experts in modern science and ancient wisdom. Hosted by veteran journalist and best-selling author, Dan Harris.
• Episode: A Buddhist Compass To Direct You Toward Happiness | Beth Upton
• Release Date: July 16, 2025

Introduction

In this episode of 10% Happier with Dan Harris, Dan welcomes Beth Upton, a former Buddhist nun trained under the esteemed Burmese master Pa Auk Sayadaw. Beth brings profound insights from her rigorous monastic training, particularly focusing on the Buddhist teachings of the Abhidhamma and the concept of kusala, which translates to "happy mind states." This episode delves deep into how understanding and cultivating kusala can lead to increased happiness and mental well-being.

Beth Upton’s Journey to Buddhist Monasticism

Beth shares her transformative journey into Buddhism, beginning with her ordination as a nun at the age of 25. Her path led her to Burma, where she underwent intensive training at a monastery renowned for its advanced meditation practices.

Beth Upton [05:31]: "I was 25 when I ordained... I had exhausted a lot of avenues. I had learned a lot of things that weren't going to make me happy... I started meditating regularly there, and it just struck me as a different way of going about my quality of life."

Beth recounts her experiences in the monastery, highlighting the advanced states of consciousness achieved through deep meditation.

Beth Upton [07:19]: "People discerning past and future lives and causality over lifetimes... the seventh jhana, which is free from any thought, free from any distraction."

Understanding Abhidhamma and Kusala

The conversation shifts to the Abhidhamma, a complex aspect of Buddhist teachings that breaks down the mind into its most fundamental components, likening it to "particle physics for the mind."

Dan Harris [36:44]: "Abhidhamma is the table of elements for the mind."

Beth elaborates on kusala as a collection of mental qualities that inherently co-arise, making it a comprehensive framework for cultivating happiness.

Beth Upton [40:16]: "Kusala is a collection of qualities of mind that always co-arise... faith, mindfulness, non-greed, non-hatred, generosity, contentment, morality, mental balance, tranquility, softness, flexibility, proficiency, and uprightness."

Practical Applications: Designing a Kousala-oriented Life

Beth provides actionable strategies for integrating kusala into daily life, especially for those with busy schedules:

1. Identifying Downtime:

   • Replace mindless activities (e.g., scrolling phone) with kusala practices like gratitude or generosity.
   • Quote:

     Beth Upton [47:39]: "Make a list of different types of kusala things that you would like to do and do them at that time."

2. Mindful Autopilot Activities:

   • Engage in daily tasks (e.g., cooking, commuting) with mindfulness or by infusing kusala qualities.
   • Quote:

     Beth Upton [47:39]: "Train yourself to do those things with your attention on whatever is your meditation object."

3. Active Engagement:

   • Apply kusala qualities during activities that require full attention, ensuring that actions are aligned with wholesome mind states.
   • Quote:

     Beth Upton [47:39]: "What beautiful quality of attention can I bring to this activity?"

Kusala vs. Akusala: Navigating Unwholesomeness

Dan introduces the concept of akusala, the opposite of kusala, representing unwholesome mind states driven by ego and identification with the self.

Beth Upton [58:47]: "Akusala isn't like that. There's many, many different kinds of unwholesome things the mind can do."

Beth explains that akusala arises from addiction to the ego's desires and aversions, leading to temporary pleasures that ultimately hinder true happiness.

Dan Harris [60:13]: "We're addicted to this small happiness of the akusala... it's like gratification to our ego."

Integrating Kusala in Modern Life

Beth emphasizes that achieving kusala doesn't require renouncing worldly pleasures but rather reframing one's approach to them. By bringing awareness and wholesome qualities into everyday actions, individuals can enhance their overall happiness without deprivation.

Beth Upton [62:58]: "Our well-being is not rooted in that fleeting pleasure of the body. It's the kusala that we bring in our quality of attention."

Conclusion

The episode concludes with Beth offering practical advice on maintaining kusala amidst modern life's challenges. By consciously choosing to infuse wholesome qualities into daily activities, listeners can cultivate a happier, more balanced state of mind.

Dan Harris [66:35]: "If you're caught up in thorny bushes or sinking in a sinkhole, do more kusala. You'll feel better and be on your way up."

Notable Quotes

• Beth Upton [05:31]: "I had exhausted a lot of avenues... I started meditating regularly there, and it just struck me as a different way of going about my quality of life."

• Beth Upton [07:19]: "People discerning past and future lives and causality over lifetimes... the seventh jhana, which is free from any thought, free from any distraction."

• Dan Harris [36:44]: "Abhidhamma is the table of elements for the mind."

• Beth Upton [40:16]: "Kusala is a collection of qualities of mind that always co-arise... faith, mindfulness, non-greed, non-hatred, generosity, contentment, morality, mental balance, tranquility, softness, flexibility, proficiency, and uprightness."

• Beth Upton [47:39]: "Make a list of different types of kusala things that you would like to do and do them at that time."

• Beth Upton [58:47]: "Akusala isn't like that. There's many, many different kinds of unwholesome things the mind can do."

• Dan Harris [66:35]: "If you're caught up in thorny bushes or sinking in a sinkhole, do more kusala. You'll feel better and be on your way up."

This episode offers a profound exploration of Buddhist psychology and practical wisdom for enhancing happiness. By understanding and applying the principles of the Abhidhamma and kusala, listeners can navigate the complexities of modern life with greater ease and fulfillment.