10% Happier with Dan Harris

Plus, much more from the famed late-night TV show show. Seth Meyers is the host of Late Night with Seth Meyers. Before that, he was a cast member on Saturday Night Live for 13 seasons. In recent years he has released two standup specials: Lobby Baby, on Netflix and Dad Man Walking, on HBO. He wrote a children's book called, I'm Not Scared, You're Scared. And he co-hosts two podcasts, Family Trips with the Meyers Brothers and The Lonely Island and Seth Meyers Podcast. In this episode we talk about: How Seth maintains sanity while hosting a late-night show amid the firehose of news Joy and humor as resilience His early struggles with self-doubt  How raising children is potentially harder than hosting a late night TV show The upside of anxiety The art of listening Friendship, loyalty, and the emotional sustenance of creative partnerships. Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris Thanks to our sponsors:  LinkedIn: Spend $250 on your first campaign on LinkedIn ads and get a $250 credit for the next one. Just go to linkedin.com/happier.  Wix:  Ready to create your website? Go to wix.com.  Cozy Earth:  Head to cozyearth.com and use code Harris for up to 20% off.

Transcribed - Published: 16 January 2026

A deep dive on Ayurveda, a sophisticated system for health that's been refined over millennia. Nidhi Bhanshali Pandya is a renowned NAMA-certified Ayurvedic Doctor, the bestselling author of Your Body Already Knows (2025), and international speaker/educator known for her modern approach to women's health and longevity. In this episode we talk about: What Ayurveda actually is beyond TikTok trends  How ancient Ayurvedic principles align with (and differ from) modern medicine  How to brace yourself in the face of an imbalanced ecosystem The human tragedy of overoptimization The value of awe, fascination, and pattern-seeing as more effective than discipline or force  The three codes of life The framework to come back into our own intelligence in the kindest way  How modern life (especially electricity) disrupted our biological rhythm and created chronic imbalance The concept of balance and the Buddhist middle path as echoed in Ayurvedic texts The "inner climate" framework  Practical tools for sleep, including concrete daily practices to offset "imbalances" The concept of agni (digestive fire) and how to support it A three tiered toolkit for self-regulation The perils of jumping into change Why cold drinks and excessive water can disrupt digestion Radical acceptance and gratitude Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel  To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris Thanks to our sponsors: HomeServe: Plans start at just $4.99 a month. Go to homeserve.com to find the plan that's right for you.  Leesa:  Go to leesa.com for 25% off mattresses, pllus get an extra $50 off with the promo code Happier, exclusive for our listeners.

Transcribed - Published: 14 January 2026

A toolkit for bringing more movement into your life.   Katy Bowman is a biomechanist who runs a movement education company, called Nutritious Movement. She's the author of 11 books, and her most recent is I Know I Should Exercise, But...: 44 Reasons We Don't Move and How to Get Over Them. In this episode we talk about: What a biomechanist does  What Katy means by "movement as nutrition"  How to determine your "movement diet" The distinction between movement and exercise  Why people don't exercise Strategies for consistency  The role of values and attention How to move if you don't like sweating  How to find time to move  The technique of "stacking your life" Overcoming embarrassment and shame related to movement  Strengthening your "so what" muscle Getting comfortable with discomfort What to do when you're addicted to your screen And much more Additional Resources: Katy's Substack   Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Thanks to our sponsors:  LinkedIn:  Spend $250 on your first campaign on LinkedIn ads and get a $250 credit for the next one. Just go to linkedin.com/happier.  Northwest Registered Agent: Protect your privacy, build your brand and get your complete business identity in just 10 clicks and 10 minutes. Visit https://www.northwestregisteredagent.com/happierfree and start building something amazing. Quo: Try Quo for free, plus get 20% off your first six months when you go to quo.com/Happier.  To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Transcribed - Published: 12 January 2026

Ever lie awake at night replaying all the moments you lost it with your kids, your partner, or your co-workers? You're not alone. Bart van Melik is back on the show (his first appearance was four years ago) as our Teacher of the Month for January. Bart has one of the more interesting origin stories in the meditation world: from a small town in the Netherlands to Kenya on an exchange program (where he met his wife of 30 years), to studying in Thailand, to teaching meditation to teenagers in juvenile detention in the South Bronx. In this conversation with executive producer DJ Cashmere, we talk about: The difference between being mindful and knowing you're mindful (and why this matters when your 11-year-old is pushing every button) Why awareness feels like protection How to stop the cycle of: snap, regret, repeat What Bart learned teaching meditation to kids in juvie who told him his meditation was "lit" Why your kids might be your fiercest Zen teachers The surprising power of saying "no" without aversion How everything actually goes faster when you stop rushing His favorite teaching from a modern-day monk: "Keep calmly knowing change" Related Resources: Bart's previous episode on insight dialogue and relational meditation practice New guided meditations from Bart available throughout January Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Transcribed - Published: 11 January 2026

Practical ways to upgrade your narrative. Melissa Febos is the national bestselling author of five books, including Girlhood, Body Work: The Radical Power of Personal Narrative, and a new memoir, The Dry Season. She is the recipient of awards and fellowships from the Guggenheim Foundation, the National Endowment for the Arts and others. Her work has appeared in The Paris Review, The New Yorker, The Best American Essays and others. She is a professor at the University of Iowa. In this episode we talk about: How to "audit" your personal narrative with simple questions Melissa's five-step method for rewriting unhelpful stories Why community, and vulnerability are required for real change; in other words, why it's harder to do this work alone Melissa's own experiences running this playbook with regard to her relationships and her addictions. Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Transcribed - Published: 9 January 2026

How psychology and spirituality can work together. Amita Schmidt is a Licensed Clinical Social Worker in Hawaii. She has taught Vipassana meditation for over thirty years, and was the Resident Teacher at Insight Meditation Society for six years. She is the author of the book Dipa Ma: The Life and Legacy of a Buddhist Master. Amita currently teaches and practices non-dual meditation and is a certified IFS (Internal Family Systems) therapist. In this episode we talk about: How psychology and spirituality can work together The basics of Internal Family Systems (or IFS) Amita's personal path through trauma, depression, and a pivotal insight that changed everything Why states like depression aren't as solid as they feel How to work with the inner critic Simple ways to access the sanest, wisest version of yourself The shift from psychological healing to spiritual insight The value of acceptance and surrender Simple pointers for sensing "aware presence" beneath all the mental noise Related Episodes: How (and Why) to Hug Your Inner Dragons | Richard Schwartz How To Handle Your Demons | Richard Schwartz Additional resources: Amita on InsightTimer Amita on DharmaSeed Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris Thanks to our sponsor: LinkedIn:  Spend $250 on your first campaign on LinkedIn ads and get a $250 credit for the next one. Just go to linkedin.com/happier.

Transcribed - Published: 7 January 2026

The legendary psychotherapist unpacks the concept of "hostile dependency" and explains why cutting people off doesn't always work. Psychotherapist and New York Times bestselling author Esther Perel is a leading voice on modern relationships, known for her widely viewed TED Talks, bestselling books and the hit podcast. She runs a New York–based therapy practice and advises global organizations and platforms on the complexities of contemporary relationships. Follow Esther Perel's podcast Where Should We Begin? on YouTube, Apple Podcasts or Spotify, and subscribe to Entre Nous with Esther Perel on Substack for exclusive bonus content. In this episode we talk about: What Esther Perel really means by eros How modern life quietly depletes our sense of feeling alive Why aliveness can coexist with grief, pain, and difficulty  The danger of numbness  Introverts, extroverts, and the many non-social ways we experience vitality Vital sources of connection and meaning Co-regulation, touch, presence, and why words alone aren't enough "Hostile dependency" and the paradoxes of long-term relationships Why loneliness has become normalized, and why it shouldn't be How to rebuild community through small, practical acts Rituals as a way to mark time, create meaning, and feel grounded The tension between individualism, belonging, and responsibility to others Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris   Thanks to our sponsors: HomeServe: Plans start at just $4.99 a month. Go to homeserve.com to find a plan that's right for you. LinkedIn:  Spend $250 on your first campaign on LinkedIn ads and get a $250 credit for the next one. Just go to linkedin.com/happier. NOCD: Head over to nocd.com and book a free 15‑minute call with their team, to learn more and start getting help with OCD. OneSkin:  Get up to 30% off your first three subscription orders when you use the code "happier" at OneSkin.co/happier. 

Transcribed - Published: 5 January 2026

Today we're gonna talk about some Buddhist hacks for two deeply related and all too common ailments: anxiety and overthinking. Most of us have struggled with one or both of these, and one of the people who has helped Dan the most is Joseph Goldstein. Regular listeners to this podcast will be familiar with Joseph and his very direct, very down-to-earth style, but if you don't know – let us introduce you. He's one of the foremost Buddhist teachers in the west, he's been Dan's teacher for about 15 years, and Dan's recently convinced him to write a book together, using a collection of these little phrases that he's cooked up over the years. Dan's been keeping a list of around a hundred or so tiny, useful phrases – bite-sized wisdom for meditation practice and for daily life. The book won't be out for a few years, but we're conducting a series of interviews with him, each one covering a few phrases, and we'll be releasing those here on the podcast.  The first installment of these interviews about Joseph's phrases just came out on Thursday, Jan. 1, and you don't have to listen to that episode for this episode to make sense, but they are useful together.  Today, we'll be covering:  The practice assessment tapes Whatever works Cowboy Dharma Dead end Is this useful And a quartet about walking meditation: sensations moving through space, walking through space, walking in a dream, walking through the mind Don't worry if those don't make sense right now – stick with us and you'll get a thorough explanation of where those phrases all come from and how they can help.    Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Thanks to our sponsor: LinkedIn:  Spend $250 on your first campaign on LinkedIn ads and get a $250 credit for the next one. Just go to linkedin.com/happier.  To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Transcribed - Published: 4 January 2026

You may have noticed that your mind is out of control. It's filled with racing thoughts, ancient neuroses and grudges, revenge fantasies… So why are we like this and what can be done about it? Today, we're talking to one of our favorite people and also one of the most prominent meditation teachers in the West, Joseph Goldstein, about how "ridiculous" our minds are – that's a word he uses a lot to describe the mind – and some really compelling ways to train the mind. Spoiler: having a sense of humor is crucial here. Just by way of context: this is the first in a series of episodes with Joseph, focusing on the phrases he uses while he's teaching Buddhism and meditation. Dan and Joseph are collaborating on a book that will be a compilation of these phrases and how to use them. This book won't be out for several years, but as Dan conducts a series of interviews with Joseph, we'll release them here on the podcast. There's another part coming out this Sunday, January 4th.  Just to give you a little taste, here are the phrases we'll be covering in today's episode:   Just begin again Sit and know you're sitting Relaxed, not casual  More or less mindful  Thieves of meditation Mara, I see you. Ridiculous The mind has no pride Soundtrack  The mind is the forerunner of all things.  These might not make any sense right now, but you'll hear Joseph explain each of these, where they came from, and how to use them in your meditation practice AND in your daily life. Incredibly practical, bite-sized wisdom.    Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Thanks to our sponsor: LinkedIn:  Spend $250 on your first campaign on LinkedIn ads and get a $250 credit for the next one. Just go to linkedin.com/happier.  To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Transcribed - Published: 1 January 2026

Buddhist strategies for taming that nagging voice in your head. Ofosu Jones-Quartey, a meditation teacher, author, and musician hailing from the Washington DC area, brings over 17 years of experience in sharing mindfulness, meditation and self-compassion practices with the world. Holding a bachelor's degree from American University and certified by the Mindfulness Meditation Teacher Certification Program, Ofosu is a graduate of the Teleos Coaching Institute and is the male voice on the Balance meditation app, reaching over 10 million subscribers.  Ofosu leads meditation classes and retreats nationwide, having taught and led retreats at the Insight Meditation Community of Washington, The Insight Meditation Society, Spirit Rock, Brooklyn Zen Center, Cleveland Insight, Inward Bound Mindfulness and more. As an accomplished hip hop artist under the name "Born I," Ofosu released the mindfulness-themed album "In This Moment" in 2021. Born I's most recent album, "Komorebi" (2025), has been hailed by listeners as "a missing piece in hip-hop," praised for its meditative flow and spiritual depth. The companion book, "Lyrical Dharma: Hip-Hop as Mindfulness" (Parallax Press), arrives with a foreword by Pulitzer Prize winner Alice Walker, further cementing Born I as a unique voice at the intersection of art and contemplative practice. Beyond music, Ofosu is an author, releasing his self-published children's book "You Are Enough" in 2020 and "Love Your Amazing Self" via Storey Publishing in 2022. He lives in Rockville, Maryland, with his wife and four children. In this episode we talk about: The relationship between self-compassion and a successful meditation practice All the reasons people resist self-compassion, and his rebuttals Whether self-compassion is selfish How to do self-compassion off the cushion, including practices like journaling, written reminders, establishing accountability partners, and simple questions you can drop into your mind when all else fails How to do self-compassion on the cushion, including practices like body scans, metta, and a check-in practice you can use at the very start of your sits And how to teach self-compassion to children   This episode was first aired in April 2024. Related Episodes: Think You Suck at Meditation? This Conversation Could Help. | Ofosu Jones-Quartey   Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Transcribed - Published: 31 December 2025

Radical advice on rethinking success, individualism, and the American dream.   Mia Birdsong is a pathfinder, culture change visionary, and futurist. She is the founding Executive Director of Next River, a think tank and culture change lab for interconnected freedom. In her book How We Show Up: Reclaiming Family, Friendship, and Community, Mia maps swaths of community life, and points us toward the promise of our collective vitality.  In this episode we talk about: How to build community What it looks like in her own life Mutuality vs reciprocity  How to work with resentment and rejection  The etymological connection between friendship and freedom  The transformative power of asking for help And why she thinks the idea of bootstrapping—or going it alone—is a kind of self-hatred   This episode originally aired on May 22nd, 2024.   Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris   Thanks to our sponsor:  Huel: Get 15% off your first order at huel.com with code HAPPIER. Minimum $75 purchase.

Transcribed - Published: 29 December 2025

What if the problem isn't you—but the idea that there's only one "right" way to meditate? In this episode, DJ Cashmere talks with meditation teacher Jeff Warren about how to build a mindfulness practice that actually fits your brain, nervous system, and life. Drawing from Jeff's experience with ADHD and bipolar disorder—and DJ's reflections on OCD and neurodiversity in his family—they explore why there's no such thing as a truly neurotypical mind, and why one-size-fits-all meditation advice often falls short. Rather than prescribing a single approach, Jeff emphasizes experimentation: noticing what settles you, what feels intolerable, and what helps you come back to presence. That might mean focusing on the breath, opening awareness, moving the body, journaling, or simply taking a walk. They return repeatedly to a simple litmus test for any practice: Is this helping me be here? And they frame that question through three core skills of mindfulness—clarity, concentration, and equanimity—which can be cultivated in many different ways. This episode is especially helpful if you've ever felt restless, frustrated, or "bad" at meditation—and are looking for a more flexible, compassionate way to practice. You can get more meditations from Jeff, our Teacher of the Month for DanHarris.com, by checking out our new app, 10% with Dan Harris.    Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris   Thanks to our sponsor: Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.

Transcribed - Published: 28 December 2025

Worry has a way of sneaking into everything—even gratitude, loving-kindness, and joy. In this episode, Dan Harris sits down with meditation teacher and psychologist Christiane Wolf to explore how to work skillfully with worry without suppressing it, indulging it, or turning meditation into yet another way to beat yourself up. Together, they unpack some of the most common pain points meditators face: Why trying to force certain feelings (gratitude, calm, compassion) often backfires Whether worry is ever actually helpful—and how to tell when it's not How to work with fear while waiting for a health diagnosis What to do when gratitude or loving-kindness practice triggers sadness or anxiety How consumerism (hello, holiday season) fuels craving and unease When mindfulness is enough—and when psychological work is needed to avoid spiritual bypassing Christiane offers practical tools for meeting worry with kindness, curiosity, and clarity—including how to "name it to tame it," how to gently redirect attention without suppression, and how to relate to anxious or critical thoughts as parts rather than as who you are. This conversation is honest, grounded, and deeply humane—especially for anyone who worries that they're "doing meditation wrong" or feels guilty for not feeling better fast enough. Recorded live during a subscriber Q&A session – join us at DanHarris.com to be part of these sessions as they happen! Related Episodes: How to Outsmart Your Pain | Christiane Wolf Is Your Ambition Rooted in Trauma? | Christiane Wolf Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   Thanks to our sponsors:  Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. AT&T:  Happy Holidays from AT&T. Connecting changes everything. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Transcribed - Published: 26 December 2025

How to find your voice when you need to be heard, learn when it's smart to choose silence, and communicate better with the people who matter most.   Elaine Lin Hering is a former Lecturer of Law at Harvard Law School. She works with organizations and individuals to build skills in communication, collaboration, and conflict management. She is the author of the book Unlearning Silence: How to Speak Your Mind, Unleash Talent, and Live More Fully.   In this episode we talk about: How we learn silence and self-editing  How we often miscalculate the cost-benefit when it comes to speaking up or staying silent Elaine's four steps to learn how to speak up and find your voice How we can unintentionally silence others, especially those closest to us, and what to do about it    This episode originally aired on May 15th, 2024. Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   Thanks to our sponsors:  AT&T: Happy Holidays from AT&T. Connecting changes everything. Monarch: Use code HAPPIER at monarch.com in your browser for half off your first year. Fabletics: Go to fabletics.com/Happier, sign up as a VIP and get 80% off everything. Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Transcribed - Published: 24 December 2025

Your blindspots and biases block your success and happiness. Here's how to navigate that. Dr Kirstin Ferguson AM is an award-winning leadership expert, author and columnist, ranked among the top 50 management thinkers in the world. Her career began in the Royal Australian Air Force and includes roles as CEO of a global consultancy and Acting Chair of the ABC. She holds a PhD in leadership and culture, writes the popular 'Got a Minute?' column in The Sydney Morning Herald and The Age, and is a Member of the Order of Australia.  In this episode we talk about: The concept of blindspotting – what it is and how to do it The power of intellectual humility and how to practice it The difference between seekers and knowers – and when each mindset is useful The three major thinking traps How to disentangle ego from identity, manage defensiveness, and turn feedback into growth The role of curiosity in finding truth, building psychological safety, and leading more effectively How to "read the room" in workplaces, relationships, and global contexts  The key to good leadership The importance of modeling uncertainty as a leader Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris Thanks to our sponsors:  AT&T:   Happy Holidays from AT&T. Connecting changes everything. Function:  Visit www.functionhealth.com/Happier or use the gift code Happier25 for a $25 credit towards your membership.

Transcribed - Published: 22 December 2025

In this episode, our Teacher of the Month Jeff Warren guides you through a meditation practice inspired by Zen and the Diamond Sutra: "Don't Know Mind." Sometimes the need to know—certainty about what's true, what's coming next, or how things "should" be—can create tension, anxiety, and overthinking. The antidote? Letting go of that need, resting in curiosity and openness, and cultivating a mind that dwells nowhere. To get more meditations from Jeff and our other teachers — plus join our weekly live sessions (every Tuesday at 4pm ET) — you can sign up at DanHarris.com. Related episodes: Working With a Brain That Doesn't Behave | Jeff Warren   Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel     To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Transcribed - Published: 21 December 2025

In this short solo episode, Dan shares a major update: after hearing from listeners and subscribers, he and the team have built a brand-new meditation app — 10% with Dan Harris. He explains why he returned to the app world, what makes this offering different, and how it's designed to help you build (and keep) a practice through community, live sessions, guided meditations, and more. Dan also announces a 30-day free trial and a special upcoming New Year's challenge with Joseph Goldstein. Important links: Download the new app: iPhone/iPad: App Store  /  Android: Google Play Store Step-by-step guide for existing subscribers Contact support: [email protected] (hi, Roy!)   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Transcribed - Published: 19 December 2025

It is okay—and even beautiful—to be the idiot you are. Jiryu Rutschman-Byler is a Soto Zen Buddhist priest and teacher in the lineage of Shunryu Suzuki Roshi, with dharma transmission from Sojun Mel Weitsman. Jiryu has trained residentially in Zen temples since 1996, and currently serves as a co-Abbot of San Francisco Zen Center through his role as Abiding Abbot of Green Gulch Farm Zen Center. Jiryu is the final editor of legendary Zen master Shunryu Suzuki's Becoming Yourself: Teachings on the Zen Way of Life.   In this episode we talk about: The legacy and teachings of legendary Zen master Shunryo Suzuki. What is Zen How to work with your day to day problems — and also life and death problems  How to soften the mind Whether to meditate with your eyes open or closed What does it really mean to become "one" with everything  Why life isn't something to be "figured out" The connection between the oft-misunderstood concept of "allowing" and being more effective in your life   The concept and practice of faith The magic of the universe   Related Episodes: The Fundamental Mystery of the Mind, Annaka Harris A Radical Question To Put Your Problems Into Perspective | Annaka Harris Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Transcribed - Published: 17 December 2025

A Darden School of Business professor explains how to use doubt to your advantage.   Bidhan (Bobby) Parmar, PhD, MBA, is the Shannon G. Smith Bicentennial Professor of Business Administration and Associate Dean for Faculty Development at the Darden School of Business at the University of Virginia. He teaches courses on business ethics, collaboration, and creative and critical thinking.    In this episode we talk about: The common human allergy to discomfort and uncertainty The benefits of doubt The difference between choice fatigue and 'analysis paralysis' The nine subtle signs of analysis paralysis Why we need to be paying more attention to process vs. outcome  How to have confidence in the face of doubt  The role of rupture and repair in relationships The crucial final steps in the decision-making process – specifically one Bobby calls "After Action Reviews" And much more Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  9 Subtle Signs of 'Analysis Paralysis' radicaldoubt.com   To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris   Thanks to our sponsors:  AT&T:   Happy Holidays from AT&T. Connecting changes everything. Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.

Transcribed - Published: 15 December 2025

Meditation can be gorgeous… and it can be absolutely bewildering. If you've ever wondered, "Am I doing this right?" or "Why does this feel so intense?", this conversation is for you. In this vintage conversation from 2016, Dan sits down with legendary dharma teacher Steve Armstrong for a clear, compassionate walkthrough of the progress of insight—including why meditation sometimes gets harder before it gets easier, how to navigate the so-called "dark night" phases, and how to keep going without getting lost in the weeds of self-doubt. Steve Armstrong, our dear friend, teacher, and the founder of Vipassana Metta Dhamma Sanctuary, passed away peacefully at home on December 23, 2025. His wife and teaching partner, Kamala, was by his side. We are deeply grateful to everyone who contributed to the fundraiser we shared, and held Steve and Kamala in their hearts.  Your generosity made it possible for Steve to receive the 24-hour care he needed in his final months, allowing him to remain at home with comfort and dignity. Your support also helped ease the many practical and emotional burdens Kamala carried during this time. Steve devoted more than 40 years to teaching the Dhamma and to building Vipassana Metta Dhamma Sanctuary as a place for deep and sustained practice. His wisdom, kindness, and unwavering commitment to the path touched countless lives and will continue to live on through this work. Any future donations to this fundraiser will go toward supporting Kamala as she moves through this period of grief and transition, and as she continues the work at Vipassana Metta Dhamma Sanctuary that she and Steve began together. If you feel moved, you can find the GoFundMe at this link. Our company has also made a significant contribution to support Steve and Kamala. In this episode, you'll learn: Why meditation can sometimes trigger emotional turbulence How to understand the "stages" of insight (without clinging to them) Practical ways to stay steady when your practice feels chaotic or confusing How to distinguish between a genuine opening and plain old overwhelm Why equanimity isn't passive—it's powerful Steve has spent decades helping people wake up. This episode is a chance to receive that wisdom—and, if you're able, to reflect it back with your support. Related Episodes: Get Happier Without Losing Your Edge | Kamala Masters   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Thanks to our sponsors: Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. HomeServe:   Help protect your home systems and your wallet with HomeServe against covered repairs. Go to homeserve.com to find a plan that's right for you. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Transcribed - Published: 14 December 2025

An NBC Nightly News anchor shares insider tips from the belly of the beast.   Tom Llamas is anchor and managing editor of NBC Nightly News with Tom Llamas and anchor of Top Story with Tom Llamas, a daily streaming primetime newscast on NBC News NOW. He has been in broadcast journalism for over 25 years. In this episode we talk about: How to be a better listener Practices for continued growth and curiosity as you get older The role of both faith and meditation in Tom's life The role of exercise The role of friendship His family's dramatic history and the impacts of becoming the first Latino anchor of a weekday evening news broadcast And much more Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  The Lion Tracker's Guide to Life    To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris   Thanks to our sponsor:  Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.  

Transcribed - Published: 12 December 2025

The case for love and compassion in a world that's filled with hatred and division. Sharon Salzberg is a meditation pioneer, world-renowned teacher, and New York Times bestselling author. She is among the first to bring mindfulness & lovingkindness meditation to mainstream American culture fifty years ago. She has written many books, including her latest, a kids book called Kind Karl.    In this episode we talk about: How the quality of metta, or loving kindness, can be an antidote to fear The wisdom of having a loving mindset in the face present dangers Love Can love be a strength?  The different flavors of "loving kindness" The four types of enemies, which include the outer enemy, the inner enemy, the secret enemy and the super secret enemy Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   Additional Resources:  Dan's son teaching Loving Kindness Meditation Metta Hour Podcast Donate to the Insight Meditation Society's Fundraiser  Sharon's books   Thanks to our sponsors:  AT&T:   Happy Holidays from AT&T. Connecting changes everything. Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. Northwest Registered Agent: Visit northwestregistered agent.com/paidhappier and start building something amazing.  To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Transcribed - Published: 10 December 2025

Everything you want to know about cannabis, but were afraid to ask.   Dr. Riley Kirk is a cannabis research scientist and educator with a Ph.D. in pharmaceutical sciences, specializing in natural product chemistry. Her new book is Reefer Wellness: Understanding Cannabis Science, Culture, and Medicines.   In this episode we talk about: The endocannabinoid system – and how it works in the body The science-backed health benefits of cannabis The risks of cannabis use – including questions about psychosis, schizophrenia, and specific risks for adolescents The fascinating history of the cannabis plant  The criminalization, racism and propaganda machine within that history The legality of cannabis now in the US Different modes of use Where to source your products And much more Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  Bioactive podcast @cannabichem The Network of Applied Pharmacognosy (NAP) Thanks to our sponsors:  AT&T:   Happy Holidays from AT&T. Connecting changes everything. Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. Function Health:   Visit www.functionhealth.com/Happier or use the gift code Happier25 for a $25 credit towards your membership.      To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Transcribed - Published: 8 December 2025

If you've ever found yourself immediately abandoning your adult composure the second someone around you gets upset, we've got your back. In today's episode, the inimitable Jeff Warren returns with a practice to help you stop absorbing everyone else's stress and start holding healthy boundaries without turning into a jerk. Jeff — who is both a dear friend of Dan's and one of the funniest meditation teachers alive — walks you through how to stay grounded in your own body even when the people around you are melting down. This meditation is especially helpful if you tend to: Fix other people's problems without being asked Rush to make everything okay the instant someone frowns Get overwhelmed by other people's moods Lose your boundaries around demanding or sensitive humans (including the tiny ones) To get more meditations from Jeff and our other teachers — plus join our weekly live sessions (every Tuesday at 4pm ET) — you can sign up at DanHarris.com. Related episodes: Working With a Brain That Doesn't Behave | Jeff Warren Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Thanks to our sponsors: AT&T:   Happy Holidays from AT&T. Connecting changes everything. Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Transcribed - Published: 7 December 2025

Today we're talking about how to calm your mind in a chaotic world. What you're about to hear is an interview with Dan, conducted by his new friend Hoda Kotb, another morning news veteran. Hoda was, for many years, the co-anchor of the Today Show on NBC. Now, among other things, she hosts a podcast called Making Space.  You'll hear Dan and Hoda talk about: A practical framework for staying sane when the news, your inbox, or your personal life goes sideways Why joy is a skill (and not a personality trait you either have or don't) How to set boundaries without feeling like a jerk How to let go of the self-improvement fantasy you've been carrying around for years Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Transcribed - Published: 5 December 2025

Plus: Saying thank you to your anxiety and the opportunity in the dumpster fire.   Jack Kornfield, who trained as a Buddhist monk in the monasteries of Thailand, India and Burma, then returned to the US, where he became one of the leading voices in Buddhism in the West. He co-founded the Insight Meditation Society in Barre, Massachusetts, with Sharon Salzberg and Joseph Goldstein, then he went on to start the Spirit Rock Medication Center in Woodacre, California. He's written many books, including his latest, All In This Together, which is the focus of the conversation you're about to hear, along with a new online course he just posted, called Stand Up for Compassion – which is about staying steady in difficult times.   In this episode we talk about: The causes of happiness  The opportunities (And this is a counterintuitive notion, but…) The opportunities in the suffering we're experiencing today How to stand up for what you care about while staying calm and steady Ways to zoom out and see the bigger picture   How to cultivate both courage and Joy  How Jack gets consistent hits of Joy in his own life Why intention is important — and how to cultivate healthy intentions  And other survival strategies for these times This holiday season, 10% Happier is teaming up with dozens of podcasts for an ambitious goal: to lift three entire villages in Rwanda out of extreme poverty. Join us by visiting GiveDirectly.org/Dan and supporting the #PodsFightPoverty campaign.   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Transcribed - Published: 3 December 2025

Practical tools to turn down the volume on fawning.   Dr. Ingrid Clayton is a licensed clinical psychologist with a master's in transpersonal psychology and a Ph.D. in clinical psychology. Her book is FAWNING: Why the Need to Please Makes Us Lose Ourselves—and How to Find our Way Back.   In this episode we talk about: What is fawning, actually  Chronic vs situational fawning The physiological ramifications of fawning How power plays into all of this Ways to get clarity around unseen bruises and wounds that drive your behavior Owning your anger – and how to express it in healthy ways  How to know if you're a fawner  Practical steps to unfawn   Accessible approaches to regulating your nervous system How to set boundaries Fawning and un-fawning in a work context, specifically  And her observation, which I've been thinking about a lot, that wounding happens in relationships… but so does healing   This holiday season, 10% Happier is teaming up with dozens of podcasts for an ambitious goal: to lift three entire villages in Rwanda out of extreme poverty. Join us by visiting GiveDirectly.org/Dan and supporting the #PodsFightPoverty campaign. Related Episodes: How To Regulate Your Nervous System For Stress, Anxiety, And Trauma | Peter Levine How To Handle Your Demons | Richard Schwartz How (and Why) to Hug Your Inner Dragons | Richard Schwartz This Neurobiologist Wants You To Ask One Question To Reframe Anxiety, Depression, And Trauma | Dr. Bruce Perry (Co-Interviewed by Dan's Wife, Bianca!)   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Transcribed - Published: 1 December 2025

Ever feel like your mind is constantly bouncing around? You're not alone. In this episode, DJ Cashmere sits down with meditation teacher Jeff Warren, who has spent decades exploring consciousness, neurodivergence, and the practical side of meditation. Jeff shares his own experience with ADHD, bipolarity, and the ups and downs of life, offering tools and insights that listeners can use immediately. What you'll learn in this episode: How to create a "home base" in meditation—an anchor to return to when your mind or emotions are scattered. Practical ways to use meditation to regulate emotions and respond skillfully in stressful situations. How to cultivate creativity and focus, even if your brain works differently from others. The difference between accepting the present moment and passively giving in to circumstances. Tips for parents and neurodivergent listeners on integrating mindfulness into daily life. Jeff also shares his journey from journalist to meditation teacher, and how a serious head injury changed his relationship to his own mind. Whether you're new to meditation or a seasoned practitioner, this episode is full of practical insights for staying grounded, centered, and creative in a chaotic world. About Jeff Warren: Jeff Warren is a meditation teacher, author, and consciousness researcher who has written extensively on the science and practice of mindfulness. Known for his humor, curiosity, and practical approach, Jeff guides listeners to discover their own "home base" and explore the mind as a creative medium. Related Episodes: There's No Part of Your Life You Can't Make More Awesome | Jeff Warren Meditation Party: The "Sh*t Is Fertilizer" Edition | Sebene Selassie & Jeff Warren   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris Thanks to today's sponsors: Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. Northwest Registered Agent: Protect your privacy, build your brand and get your complete business identity in just 10 clicks and 10 minutes. Visit https://www.northwestregisteredagent.com/happierfree and start building something amazing.  

Transcribed - Published: 30 November 2025

If you've ever felt like your inner life is a clenched fist — tight belly, buzzing chest, racing mind — this conversation is for you. In this live session from our DanHarris.com sangha, the great Vinny Ferraro takes us on a kind of "return to the body" safari: soft-belly practice, heart-work, nervous system regulation, forgiving the seemingly unforgivable, and what it actually means to stop becoming and just be here. We also get into the weirdness and power of meditating together online, the comparing mind (yes, the Dalai Lama has one too), why walking meditation is a secret weapon for restless brains, and how both Dan and Vinny were dragged, kicking and screaming, into practices they once thought were total BS. Vinny brings his trademark mix of streetwise honesty, humor, and deep tenderness. This one is about learning to meet yourself — and the world — with a little less armor and a lot more care. Join Dan live every Tuesday at 4pm ET for these weekly meditations and Q&As — plus access to all our guided meditations — by signing up at DanHarris.com.   Related Episodes: You Can't Hate Yourself Into Becoming a Better Person | Vinny Ferraro How to Make Time for the Things You Actually Care About | Vinny Ferraro Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Thanks to our sponsors:  Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. Bombas:  Head over to bombas.com/Happier and use the code Happier for 20% off your first purchase. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Transcribed - Published: 28 November 2025

Learning how to thrive with enough. Michael Easter is the New York Times bestselling author of Scarcity Brain and The Comfort Crisis. He also shares his ideas on his popular newsletter, 2% with Michael Easter.   In this episode we talk about: The evolutionary roots of overconsumption The challenges of having an ancient brains in a modern world The Scarcity mindset vs. the abundance mindset Understanding what Michael calls the "scarcity loop" – and how to apply it to daily life Tactical ways to work with habits and cravings  Understanding the scarcity loop, how it hooks us, and then how you can unhook using that same loop And How's Michael's life changed after researching this book Toward the end, we talk about Michael's previous book, the comfort crisis—and some Practical steps for embracing discomfort Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Transcribed - Published: 26 November 2025

Combining modern science and ancient Buddhism to treat anxiety, anger, and impatience. John Makransky is a professor of Buddhism and Comparative Theology at Boston College, AND ordained as a Tibetan Buddhist lama. Paul Condon is an associate professor of psychology at Southern Oregon University and a research fellow at the Mind & Life Institute. Both are the authors of How Compassion Works: A Step-by-Step Guide to Cultivating Well-Being, Love, and Wisdom. In this episode we talk about: The sales pitch for compassion—even at a time when what most of us really want is for other people to be nicer The connection between attachment theory and compassion Why compassion is our natural state How Sustainable Compassion Training helps you access warmth without forcing it How to apply compassion practice to burnout, conflict, and difficult emotions Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Transcribed - Published: 24 November 2025

We're bringing you an episode of one of our favorite podcasts, The Happiness Lab with Dr. Laurie Santos, on which Dan was a guest. We can spend a lot of time working – and it gives us fulfillment, social interaction and fun – but still one in five of us say our workplaces are "toxic". And even the best jobs can sometimes be stressful and draining. So how do we set ourselves up to thrive at work?    Dan joins Dr Laurie Santos to explore strategies to be a happier employee and a better employer.    Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris   Thanks to our sponsor:  Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.

Transcribed - Published: 23 November 2025

Anxiety. Depression. Perfectionism. Dan and meditation teacher Leslie Booker get real about how these challenges show up in their own lives — and how mindfulness, community, and sometimes medication can actually help. Recorded live at New York Insight, this conversation is honest, funny, and surprisingly hopeful. Related Episodes: Buddhist Lessons on Anxiety | Leslie Booker Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket! Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   Thanks to our sponsor:  Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Transcribed - Published: 21 November 2025

Which is the best path to freedom? Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of many books including, most recently, Dreamscapes of the Mind.  Sam Harris is a neuroscientist, author, podcaster and the proprietor of the Waking Up app.  In this episode we talk about: What the term "non-duality" means — and why it matters to ordinary meditators. The multiple meanings of non-duality across Buddhist traditions (Theravāda, Mahāyāna, Vajrayāna). How different traditions (and even different teachers within them) define samsara and nirvana. The non-duality of the observer and observed — and how that insight can alleviate suffering. Whether understanding non-duality is practically relevant for reducing stress and emotional reactivity. The evolution of Buddhist teachings over time and how interpretations differ across countries. Sam's argument that the non-dual view can be directly experienced in everyday consciousness — and that realizing it ends unnecessary suffering. Joseph's emphasis on non-duality as one path among many toward the ultimate goal: the end of suffering. How metaphysics and direct experience intersect, and whether doctrinal differences are "self-confirming." The concept of "non-clinging" as the real heart of Buddhist practice — and how it relates to non-dual awareness.   Related Episodes: How To Suffer Less: Joseph Goldstein, Sam Harris, and Dan Harris on the Buddha's Eightfold Path   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   Additional Resources:  For a 30-day free trial to the Waking Up app, go to wakingup.com/tenpercent   Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket!   To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris Thanks to our sponsors:  AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit att.com/guarantee for details. Fabletics: Treat yourself to gear that looks good, feels good, and doesn't break the bank. Go to fabletics.com/Happier, sign up as a VIP and get 80% off everything.

Transcribed - Published: 19 November 2025

An expert in Gerontology shares the four core habits for aging well.   Dr. Kerry Burnight is a gerontologist, caregiver advocate, and founder of the Gerontology Institute at UC Irvine. Her new book, Joyspan: The Art and Science of Thriving in Life's Second Half, offers a practical framework for aging not just longer, but better.    In this episode we talk about: Misconceptions about the aging process  The anti-aging industry and what it gets wrong Four core habits for aging well  How to  diversify your "social portfolio" Coping strategies for adapting in the face of change The key question to ask yourself if you want to live a longer and happier life  The strengths that come with age  Tools for navigating inevitable psychological dips  And much more   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  Dr. Burnight's social: @the_gerontologist Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here! Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket! To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris     Thanks to our sponsors: AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit att.com/guarantee for details. Northwest Registered Agent: Protect your privacy, build your brand and get your complete business identity in just 10 clicks and 10 minutes. Visit https://www.northwestregisteredagent.com/happierfree and start building something amazing. HomeServe: Help protect your home systems and your wallet with HomeServe against covered repairs. Plans start at just $4.99 a month. Go to homeserve.com to find a plan that's right for you.

Transcribed - Published: 17 November 2025

If you feel like you spend most of your day on edge — not totally panicked, but not exactly calm either — you're not alone. Most of us live in what meditation teacher Dr. Christiane Wolf calls "yellow mode": a state of low-level vigilance that keeps us productive, but also keeps us anxious, reactive, and exhausted. In this conversation with DJ Cashmere, Christiane unpacks why our nervous systems get stuck in that yellow zone and what we can actually do to shift back into "green mode" — the state of calm alertness where we feel grounded, flexible, and capable of joy. They explore: Why our modern lives constantly trigger fight-or-flight The difference between "being chill" and being appropriately responsive Simple, science-backed ways to calm your nervous system in seconds How trauma and early conditioning make relaxation feel unsafe The role of community (sangha), right livelihood, and mindfulness in long-term regulation Christiane is our Teacher of the Month at DanHarris.com, where she's creating guided meditations to go along with many of our podcast episodes. Join us at DanHarris.com to learn more.  Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!  Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket!   To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris   Thanks to our sponsor: Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.  

Transcribed - Published: 16 November 2025

How do you stay calm when the stakes are sky-high — like your kid's health, your partner's wellbeing, or the future of the planet? How do you face chronic pain without falling into self-pity? And how do you actually turn meditation from a good intention into a real habit? In this bonus episode, Dan sits down with the brilliant meditation teacher and author Sebene Selassie for one of our weekly live sessions — a combo of guided meditation and audience Q&A that usually happens for subscribers over at DanHarris.com. We're sharing this one for free so you can get a taste. Together, Dan and Sebene dig into: Practicing non-attachment when life feels anything but abstract Meeting chronic pain and illness with compassion (without spiritual bypassing) The real psychology of habit formation — and why it's not your fault if you struggle to "just meditate" What the Buddhist teachings actually say about impermanence, rebirth, and the self You'll also hear a grounding 10-minute guided meditation, some laughter (including a cameo from Sebene's dog, Chacha), and a reminder that you don't have to do this practice alone. Join Dan live every Tuesday at 4pm ET for these weekly meditations and Q&As — plus access to all our guided meditations — by signing up at DanHarris.com. Related Episodes: Sebene Selassie On: Resiliency, Rewriting Your Patterns and Finding a Teacher Who Speaks to You How To Handle Toxic Thoughts | Sebene Selassie and Jeff Warren Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here! Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket! Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris Thanks to our sponsor:  Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.  

Transcribed - Published: 14 November 2025

How not to forget what actually matters. Soren Gordhamer is the host of Wisdom 2.0, a conference about mindfulness and compassion in the modern age. He's also a Co-Founder and General Partner of Wisdom Ventures, which invests in companies creating a more just and compassionate world. His new book is called THE ESSENTIAL: Discovering What Really Matters in an Age of Distraction.   In this episode we talk about: What Soren means by "the essential" The current and future impact of AI on the economy, our mental health, and society at large  What Soren thinks the world looks like in 5, 10, 15 years from now Useful strategies for managing technology with an iota of balance and wisdom How to get familiar with the unseen stories that run your life—so that they Don't have so much power over you The number one question for our time, per Soren   Whether or not we humans are actually going to do this "essential" work before it's too late Whether the people designing these systems have the best interest of the species at heart Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!   Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket! To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris Thank you to our sponsors:  AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit att.com/guarantee for details. NOCD: Head over to nocd.com and book a free 15‑minute call with their team, to learn more and start getting help with OCD.

Transcribed - Published: 12 November 2025

How to focus your "genius energy" on what matters most.   Diana Hill, Ph.D. is a clinical psychologist, international trainer, podcast host, and a leading expert on Acceptance and Commitment Therapy (ACT)—a revolutionary approach to psychology that is changing our understanding of mental health. She is the author of four books including I Know I Should Exercise, But…, The Self-Compassion Daily Journal, ACT Daily Journal, and her latest, Wise Effort.   In this episode we talk about: The concept of "Wise Effort" ( aligning your energy and actions with your core values) The practice of diffusing your thoughts Three things that get in the way of "Wise Effort"  The role of radical acceptance How to spot "energy depletors"  A practice she calls  "Yes, yes, thank you, thank you"  And much more Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!   Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket!   To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris   Thanks to our sponsors:  AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit att.com/guarantee for details. Function: Our first 1000 listeners get a $100 credit toward their membership. Visit www.functionhealth.com/Happier or use the gift code Happier100 at signup to own your health.  

Transcribed - Published: 10 November 2025

It's one of those ideas that sounds kind of like a Zen riddle, but actually turns out to be incredibly useful: what's in the way is the way. If you've ever sat down to meditate and thought, "Ugh, I can't focus — my mind's all over the place," or, "If only this restlessness would go away, then I could really meditate," this one's for you. Christiane's going to show us how those so-called obstacles — the distractions, the boredom, the racing thoughts — can actually become the practice itself. All this month, we're sharing custom guided meditations from our teacher of the month, Christiane Wolf exclusively available at DanHarris.com. Like any good drug dealer, the first taste is free – so today, we're giving you a sample of what you can expect for the rest of the month. Related Episodes:  Is Your Ambition Rooted In Trauma? | Christiane Wolf Peak Performance at Any Age | Christiane Wolf (Dharma Teacher/Doctor/Ultramarathoner)     Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here! Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Thanks to our sponsor:  Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Transcribed - Published: 9 November 2025

We're sharing an episode of The Paula Faris Show on which Dan was a guest. Here's Paula's introduction: From theological debates to newsroom banter, Dan Harris and I couldn't be more different — I grew up in a Midwest Conservative Christian home, while Dan grew up as an East Coast Liberal who had a Bar Mitzvah for the money (his words!). But our unlikely friendship as co-anchors on Good Morning America became a lesson in empathy, curiosity, and the beauty of bridging divides. In this candid and hilarious reunion, Dan and I talk about media bias, religious differences, and how pushing each other made us better journalists — and better people. It's a behind-the-scenes look at what happens when you stop avoiding the hard conversations and start leaning in and the science behind the importance of having people in our lives who are different from us.  From Bar Mitzvahs to Bible studies, this episode will make you laugh, reflect, and maybe even text a friend who sees the world a little differently than you do. Sign up to receive Paula's email where she keeps it real about what it's like being a parent in America. And if you're a working mom, make sure you're getting The CARRY ALL email, the load-lessening newsletter for and by working moms. Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here! Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket! Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Transcribed - Published: 7 November 2025

Plus: How to take your thoughts less seriously and be the calmest person in the room. GuoGu (AKA Dr. Jimmy Yu) is the founder of the Tallahassee Chan Center  and a Professor of Buddhism and East Asian religions at Florida State University. He is the author of several books, including The Essence of Chan (2012), Passing Through the Gateless Barrier (2016), and Silent Illumination (2021).  In this episode we talk about: Embodied experiencing  How words and language shape our reality  The practice of wonderment  Body scan meditation  The importance of relaxation — and how to do it if you have pain  The 4 things you need in order for meditation to do its job  How to carry all of this into daily life — GuoGu gets super practical here Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   Additional Resources:  Tallahassee Chan Center & Talks by Guo Gu (YouTube Channel)   Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here! Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket!  To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris Thanks to our sponsors:  AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit att.com/guarantee for details. Northwest Registered Agent: Protect your privacy, build your brand and get your complete business identity in just 10 clicks and 10 minutes. Visit https://www.northwestregisteredagent.com/happierfree and start building something amazing.

Transcribed - Published: 5 November 2025

How to handle people better.   Isabelle Morley is a clinical psychologist and EFT-certified couples therapist (Emotionally Focused Therapy). She is a contributing author to Psychology Today, and has been featured in The New Yorker, The Boston Globe, Business Insider, Vox, and Very Well Mind, among others. Her latest book is They're Not Gaslighting You: Ditch the Therapy Speak and Stop Hunting for Red Flags in Every Relationship.   In this episode we talk about: The difference between abuse and bad behavior How to know if you're really in an abusive relationship How to correctly use the term 'gaslighting' What boundaries are, how to set them, and how to know if yours have actually been violated How to spot a narcissist  The difference between having Narcissistic Personality Disorder and just having selfish qualities Red flags vs. garden-variety imperfections The definition and weaponization of terms like 'bipolar' and 'borderline' The overuse of the word 'triggered' Basic tips for navigating relationships beyond the therapy-speak And much more Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  Navigating Intimacy: An Introductory Guide to Couples and Sex Therapy    Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here! Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket!   To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris Thanks to our sponsors:  AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit att.com/guarantee for details. Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.

Transcribed - Published: 3 November 2025

What if the very thing you think is blocking your progress in meditation — or in life — is actually the doorway forward? In this conversation with Dr. Christiane Wolf, hosted by DJ Cashmere, we explore how to work with expectations, frustration, and the belief that life needs to be different before we can be okay. Christiane shares clear, compassionate wisdom for turning toward difficulty instead of fighting it — and for discovering that what feels like the problem can become the path. Christiane is a physician, longtime meditation teacher, and author of Outsmart Your Pain and A Clinician's Guide to Teaching Mindfulness. She's known for blending deep Buddhist insight with warmth and humor. We're also thrilled to share that Christiane will be our Teacher of the Month for November, leading meditations and conversations throughout the month in the DanHarris.com Substack community.   Related Episodes: Peak Performance at Any Age | Christiane Wolf (Dharma Teacher/Doctor/Ultramarathoner) How to Outsmart Your Pain | Christiane Wolf Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here! Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket! Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris Thanks to today's sponsor: Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.  

Transcribed - Published: 2 November 2025

If your inner narrator won't give it a rest — constantly judging, narrating, or second-guessing you — you're in good company. In this live conversation from our weekly Substack sessions, Dan sits down with meditation teacher Dawn Mauricio to explore how to work with the nonstop chatter in your mind. They dig into common pitfalls like self-judgment, overthinking, and the feeling that you're "failing" at meditation — and how small mindset shifts can turn those moments into wins. Dawn offers practical, kind, and often funny guidance for bringing gentleness and curiosity to your practice, whether your eyes are closed on the cushion or open while doomscrolling. Plus, Dan and Dawn swap tips on finding meditation community, celebrating awareness instead of berating yourself, and making mindfulness a little more doable — even when your mind won't shut up.   Related Episodes: Am I Meditating Correctly? Am I Doing the Right Kind? How to Handle Difficult People | Dawn Mauricio    Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here! Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket! Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Transcribed - Published: 31 October 2025

An antidote to boredom and stuckness. Sarah Ruhl is an award-winning American playwright, author, essayist, and professor. Her latest book is Lessons from My Teachers: From Preschool to the Present.   In this episode we talk about: How to orient towards the world with an eagerness to learn  How to approach our lives not only as students, but also as teachers Unpacking the moment when "the student becomes the master" What does it mean to have a meditation teacher?  Being open to synchronicity or signs from the universe Is everything magic?  What Sarah's learned from the venerable psychiatrist Dr. Mark Epstein What it means to "leave an emotion alone" Related Episodes:  A Deeply Healthy Kind of Perfectionism | Jetsunma Tenzin Palmo How To Find Joy In an Anxious World |Sara Bareilles and Dacher Keltner Sara Bareilles: Anxiety, Anger, and Art   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!    To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris   Thanks to our sponsors:  AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit att.com/guarantee for details. BetterHelp: If you're ready to find the right therapist for you, BetterHelp can help you start that journey. Our listeners get 10% off their first month at betterhelp.com/Happier.  

Transcribed - Published: 29 October 2025

An often overlooked secret, from a U. Chicago happiness expert.   Shigehiro Oishi is the Marshall Field IV Professor of Psychology at the University of Chicago. He is one of the foremost authorities on happiness, meaning, and culture. His newest book is Life in Three Dimensions: How Curiosity, Exploration, and Experience Make a Fuller, Better Life.   In this episode we talk about: How our obsession with productivity is flattening and dulling our lives The definitions of both happiness and meaning—both of which have, until now, been considered the main paths to a good life  The potential downsides of pursuing happiness and meaning  Shige introduces his third path to a good life—psychological richness  Skills for developing psychological richness Tools for becoming more playful The difficult balance between detachment and healthy ambition  How to reframe adverse experiences Re-storying tools for reframing the "hard shit" in our lives And much more Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!   Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket!   To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris     Thanks to our sponsor:  AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit att.com/guarantee for details.

Transcribed - Published: 27 October 2025

Sharing an episode featuring Dan from a podcast we love, Think Fast, Talk Smart. In this episode of Think Fast, Talk Smart, Dan and host Matt Abrahams discuss how mindfulness can transform our communication, sharing strategies for deeper listening, responding versus reacting, and reflecting what others say back to them. "Relationships are the most important aspect of your happiness," Dan says. "The quality of those connections goes up when you're less stuck in your own head." Episode References: Dan Harris: https://www.fastersmarter.io/guests/dan-harris/ Dan's Books: http://fastersmarter.io/10-percent-happier https://fastersmarter.io/meditation-for-fidgety-skeptics https://www.fastersmarter.io/179-communication-happiness-wellbeing-finding-positive-in-negative-emotions/ https://www.fastersmarter.io/180-unlocking-your-future-self-communication-happiness-wellbeing/ https://www.fastersmarter.io/181-why-happiness-is-a-direction-not-a-destination-communication-happiness-wellbeing/ https://www.fastersmarter.io/182-stop-chasing-time-and-start-owning-it-communication-happiness-wellbeing/   Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here! Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket! Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Transcribed - Published: 26 October 2025

If the idea of "sending love to all beings" makes you roll your eyes, this episode is for you. Dan leads a guided meditation, suitable for all levels of experience. Originally recorded during one of our live sangha gatherings on Substack, which are open to paid subscribers at DanHarris.com.  Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here! Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket! Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris Thanks to today's sponsor:  BetterHelp: If you're ready to find the right therapist for you, BetterHelp can help you start that journey. Our listeners get 10% off their first month at betterhelp.com/Happier.   

Transcribed - Published: 24 October 2025

A performance coach and bestselling author shares practical tools for thriving in crisis, shaving down the ego, and designing the life you want.   #1 New York Times bestselling author Jim Murphy is a Performance Coach to some of the best athletes and leaders in the world. In addition to coaching professional athletes and executives, Murphy is the president of the Inner Excellence Freedom Project whose mission is to build communities to alleviate spiritual and physical poverty around the world.   In this episode we talk about: A counterintuitive secret to performing under pressure How to "relanguage" the story you tell about yourself A crucial life question that everyone should be asking themselves Practical tools for "inner excellence" Jim's Four Daily Goals Cultivating non-attachment to results  How to be less afraid of fear The "expect nothing" rule  And the role of faith in his life   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more here!   Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!   To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris   Thanks to our sponsors:  AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit att.com/guarantee for details. Function: Our first 1000 listeners get a $100 credit toward their membership. Visit www.functionhealth.com/Happier or use the gift code Happier100 at signup to own your health. Fabletics:  Treat yourself to gear that looks good, feels good, and doesn't break the bank. Go to fabletics.com/Happier, sign up as a VIP and get 80% off everything.

Transcribed - Published: 22 October 2025