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The antagonist in the book is the voice in your head.  Through out the book Harris battles with the voice in his head and he goes on a self help journey to find out to keep it quiet .

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Dan Harris also wrote this book because he found that meditation is what helped him the most when dealing with stress. This book is a how to guide on meditation and the best strategy to use and how to meditate.

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The most important part in this book is when Dan had his panic attack. He had his panic attack on June 7, 2004 on the set of Good Morning America. To me this is the most important part because it is what inspired him to find self help and write this book. It also represents an obstacle that he had to overcome.

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Dan Harris background information:
Born: July 26, 1971 in Newton, MA
Married to Bianca Harris
Job: News Anchor

Dan Harris wrote this book because on June 7, 2004 he had an on air panic attack that over 5 million people witnessed.  This is what started it all for Dan, it was his motivation for writing this book and diving deeper into why we have stress.  After his panic attack he set off on a journey to find self help and he found out the real threat was the voice in our head.  In order to quiet the voice Dan found that meditation is key

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As of March 2000 Dan started as the co-anchor of ABC's World News Now. Dan went from reporting to tens of thousand of people to millions of people. This event is what kick started Dan's career and it helped to boost his confidence because people trusted him with different news stories.

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Metaphor, simile, imagery, ancedote, hyperbole

Imagery- "That phrase- "straight torture, son"- keeps bouncing through my skull as I rotate, with the rest of the zombies...." Page 133

Hyperbole: "I'm drowning in doubt..." Page 136

Allegory: "The next sitting is a festival of pain, saliva, coughing and fidgeting."  Page 135

Simile: "They are like the dessert" Page 148

Personification/Metaphor: "I awake to the smell of freedom" Page 149

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I would have put more information in how to deal with anxiety and stress and how to identify if you have anxiety.  I would also include a guide in the book to help people understand what stress is and how to stop being stressed out.  I would also include the book titles that he found most helpful to provide extra help.

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Dear Dan Harris,
I am writing to you today to say thank you.  You have helped me overcome my stress, become more confident in myself, and become braver.  If it wasn't for you and your book I would be having a lot more anxiety attack and I would not be living the life I am suppose to live.  Reading this book opened my eyes to a whole new world and that world is amazing and peaceful and beautiful. Thank you Dan Harris, I don't know where I would be if I didn't read you book.

From,
Jasmine
Barati

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Mrs. Melnicki, please click on the image to see the full view. This picture represents all of the things that we stress about in our everyday lives and things that are always on our mind

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I would recommend this book because as a high school student more than half of my life is filled with stress and I have to learn how to manage and deal with stress. This book is a self help book that is designed to make you think and figure out a way to "live in the present."   This book is not for everyone and can be challenging to read but all of the lessons and thing are valuable lessons to learn.

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1. How does Dan Harris find release and comfort?
A:  Meditation
2. Who did Mark Epstein and Sam recommend for Dan to go see and do?
A: Joseph Goldstein and his 10 day meditation retreat
3. What religion did Dan's meditation come from?
A: Buddhism

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1.  Don't dwell on the past when you can live in the present
2. Try to avoid overthinking everything
3. The voice in your head does not control what you do
4. Have an open mind

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I chose this book because I wanted to find a way to have less panic attacks and how to live in the moment without the waiting for the future. This book is a self help book for managing stress and overcoming stress. I thought this was the perfect book to help me manage stress.

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The point of view is first person because it is like an autobiography. Dan Harris, who wrote the book, is sharing his stories and telling us, the readers, about how to overcome stress and anxiety.

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This book reminds me of a song called "Mister Glassman" by Scotty Sire. The song is about a kid who goes through life and he is very shy and is scared to stand out. The kid lived in his head and had a lot of what ifs going on in his life. Until he realized that he had to get out of his head and live his life. Once he got out of his head he made a lot friends and got a girlfriend. This reminds me of the book because you won't live an amazing life you are filled with doubts. Once you get out of your head your limits are limitless.

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The protagonist is Dan Harris.  Dan Harris is the protagonist because he wrote this book about his life and his goal was to help other people.  Dan had a panic attack on live TV and when that happened he realized that he was not living his life to the fullest potential so he sought out help.

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"We live so much of our lives pushed forward by these "if only" thought, and yet the itch remains." 10% Happier by Dan Harris. This quote can be found on page 165 on chapter 10. I love this quote because personally I have a lot of "what if" moments where I look back on something and wished I had done it differently.

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In the end of the book Dan Harris learned that by using meditation any person can have a different view on life. Dan Harris now raises awareness for meditation and teaches people how and why they should practice meditation. Since Dan is in the news field his job can be very infuriating and stressful at times, so when Dan is feeling over stressed he remembers to stay in the present and to meditate. Meditation has been proven to help you stay in the moment and not fear the future. Meditation is also very useful because you can do it anytime you want and wherever you want.

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"Another study, out of Yale, looked at the part of the brain known as the default mode network (DMN), which is active when we're lost in thought- ruminating about the past, projecting the future, obsessing about ourselves. The researchers found meditators were not only deactivating this region while they were practicing, but also when they were not meditating. I other words, meditation created a new default mode. I could actually feel this happening with me. I noticed myself cultivating a sort of nostalgia for the present, developing the reflex to squelch pointless self-talk and simply notice whatever was around me: a blast of hot halitosis from a subway vent as I walked to work, the carpet of suburban lights seen from a landing airplane, rippling water reflecting sine waves of light onto the side of a boat while I was shooting a story in Virginia Beach. In moments where I was able to suspend my monkey mind and simply experience whatever was going on, I got just the smallest taste of happiness I'd achieve while on retreat."  PAGE 169

I love this passage because it shows and proves that meditation does work. It also gives me hope that I know it will take time but it will work.

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The following are the songs that Dan Harris would listen to:

1.  Hallelujah: https://youtu.be/LRP8d7hhpoQ: He would listen to this song because it is about redemption and it is said that this song has a relation to religion an religion was a huge part of Dan's life.

2.  Mister Glassman: https://youtu.be/cMtHByGJ8Ao: He would listen to this song because it is about how you have to get out of your comfort zone and live your life.

3.  This is me: https://youtu.be/3dqN9XsgJaU: He would listen to this song because it is about a person staying true to themselves and not letting anyone  determine who you are.

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Dan Harris wrote this book because he never liked and he wanted to overcome it. So he went looking for answers to his questions and when he found the answers he was looking for he shared his secrets with the world.

Facts About the Book/ Dan Harris:

1.  Born on July 26, 1971 in Newton, MA
2. Co-Anchor of Night line  `
3.  He attended the Colby College in Waterville, Maine
4.  He graduated college in 1993
5.  He married his wife, Dr. Bianca Harris, on May 30, 2009
6.  He had his panic attack on June 7, 2004
7.  10% Happier was published on March 11, 2014
8.  Dan started his career as an anchor for WLBZ in Bangor, Maine
9.  In December 15, 2014 Alexander Harris was born ( Dan Harris's son)
10. He received an Edward R. Murrow Award for his reporting on a young Iraqi man who received the help he needed in order to move to America
11.  In 2009 won an Emmy Award for his "Nightline" report, "How to Buy a Child in Ten Hours."

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I asked the following questions because I feel like everyone has their motives to why they do certain things and I know that these questions would help uncover his secrets.

Interview Questions:
1.  What motivated you to go to these different places and interview a wide variety of people?
2.  What did it feel like having a panic attack in front of millions of people?
3.  While learning about so many different religions, did you ever consider to convert to that certain religion.
4.  Did Bianca ever think you were insane because of your obsession with self help books and gurus?
5.  Do people recognize you because if your panic attack? If so, how does that make you feel?

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At first Dan Harris hated meditation and never wanted to do it.  Then he went on a retreat for meditation and while on the retreat he found enlightenment.  It took him a couple of days and a lot of talking to different people.  After finding out that meditation worked Dan implemented meditation in his everyday life.  Dan used meditation and all of the things he has learned when ever he is faced with a problem.  For example one day Dan went into work and his boss told him  that Dan would never be good enough.  Dan left his office and when he got home he thought "How would a Buddhist attack this problem?" He was afraid of meditation bu then he tried it himself and he found that through meditation he was at peace.

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"Life"
The train pulls up and you board
Then you are off, but this train doesn't stop
While on board you see memories, choices you made
But the train doesn't stop
Until you become the captain and you take over
Now you are the captain and you can stop anywhere
You take charge of your future.
Now you see, feel and embrace every single feeling of your life

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In this spot I want to talk about the website that Dan Harris made for people who want to be aware of stress.  The website is http://www.10percenthappier.com/. On this website you can find podcasts that talk about being you and having a stress free life. On the website you can order his different books, 10% happier and a meditation guide. The website is very easy to navigate and is a very cool design and not to mention helpful

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One thing that was surprising to me was that he did drugs and that is what caused his panic attack. I thought that his panic attack was caused by nervousness and nerves or maybe he froze cause he realized he had to be perfect.