The Peter Attia Drive #72 - Dan Harris: 10% happier – meditation, kindness, and compassion
Joining the discussion is Dan Harris, an ABC News correspondent and co-founder of the Ten Percent Happier meditation app. He shares his journey from a panic attack on live TV to discovering meditation, which transformed his life and relationships. Dan tackles topics like addiction, self-centeredness, and the importance of kindness, emphasizing how mindfulness has helped him manage emotions. He provides practical advice for new meditators and highlights the need to break the cycle of trauma in parenting, promoting a compassionate approach to emotional challenges.
02:24:36
Panic Attack on Live TV
- Dan Harris had a panic attack on live television in 2004 during a news segment.
- This event prompted him to examine his life and eventually led him to meditation.
Cause of Panic Attack
- Dan Harris's panic attack was linked to his recreational cocaine use, which altered his brain chemistry.
- He was self-medicating for depression caused by adrenaline withdrawal after returning from war zones.
Childhood Insecurities
- Dan Harris's drive for success stemmed from childhood insecurities about his family's financial status compared to wealthier peers.
- A stay at a fancy hotel in Paris during his childhood solidified his desire for a more luxurious life.
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Intro
00:00 • 2min
Building Trust and Authenticity in Podcasting
01:50 • 4min
Unlocking the Benefits of Meditation: Exclusive Insights and Discounts
05:45 • 2min
Navigating Panic and Compassion
07:57 • 24min
The Impact of Meditation on Kindness and Daily Interactions
31:55 • 3min
Cultivating Kindness Through Self-Awareness
35:15 • 22min
Embracing Mindfulness: A Journey through Meditation
57:42 • 14min
Exploring the Transformative Journey of Meditation
01:12:10 • 3min
The Transformative Power of Meditation
01:15:16 • 10min
Navigating Silence and Self-Discovery
01:24:55 • 23min
The Impact of Mindfulness on Relationships
01:47:52 • 3min
Bridging Generational Traumas
01:50:46 • 12min
Navigating Self-Talk and Career Ambitions
02:03:06 • 3min
Navigating Privilege and Emotional Health
02:06:13 • 18min
10% Happier
Dan Harris
In '10% Happier,' Dan Harris shares his personal journey of discovering the benefits of meditation.
Initially a skeptic, Harris, a news anchor, found himself on a path of self-discovery after a nationally televised panic attack.
He delves into the world of spirituality and self-help, encountering various figures including brain scientists, CEOs, and spiritual leaders.
The book explores how meditation can reduce stress, improve focus, and enhance overall well-being without compromising one's ambition or edge.
Harris emphasizes the importance of mindfulness in making one more resilient and better equipped to handle life's challenges, though it does not eliminate problems entirely.
The craving mind
Judson Brewer
In the Realm of Hungry Ghosts
Close Encounters with Addiction
Gabor Maté
In this book, Dr. Gabor Maté presents a comprehensive and compassionate look at addiction.
He argues that addiction is not a moral failure or a genetic disease but rather a result of human development gone awry, often due to childhood trauma.
The book includes first-person accounts, case studies, and scientific research to illustrate how addictive behaviors are attempts to self-soothe deep-seated fears and discomforts.
Altered Traits
Science Reveals How Meditation Changes Your Mind, Brain, and Body
Richard J. Davidson
Daniel Goleman
In 'Altered Traits,' Daniel Goleman and Richard J. Davidson delve into the scientific research behind meditation, highlighting its ability to alter personality traits and benefit both mind and body.
The book distinguishes between 'altered states' of consciousness during meditation and 'altered traits,' which are lasting psychological changes.
It discusses various levels of meditation practice, from beginner to 'Olympic-level' meditators, and presents findings from over 6,000 scientific studies, focusing on those that meet high methodological standards.
The authors explain how meditation can reduce stress, improve emotional health, enhance focus, and even change brain pathways, leading to more equanimity and compassion.
The Alchemist
Paulo Coelho
Paulo Coelho's "The Alchemist" is an allegorical novel that follows Santiago, a shepherd boy, on a journey to fulfill his Personal Legend.
The story blends elements of fantasy and realism, exploring themes of self-discovery, following one's dreams, and listening to one's intuition.
Along his journey, Santiago encounters various characters and challenges that teach him valuable lessons about life and the importance of perseverance.
The book's simple yet profound message has resonated with readers worldwide, inspiring them to pursue their passions and embrace the journey.
The Alchemist is a timeless tale of self-discovery and the pursuit of one's dreams.
What Makes Sammy Run?
Budd Schulberg
Published in 1941, 'What Makes Sammy Run?' is a satirical novel that chronicles the meteoric rise of Sammy Glick, a Jewish boy from New York's Lower East Side who becomes a Hollywood mogul through sheer ambition and ruthlessness.
The story is narrated by Al Manheim, a newspaper columnist and screenwriter who is both repulsed and fascinated by Sammy's relentless pursuit of success.
The novel explores themes of ambition, the cost of success, and the moral compromises one makes to achieve it.
It is known for its candid portrayal of the Hollywood industry and the darker aspects of the American Dream.
How to Win Friends and Influence People
Dale Carnegie
First published in 1936, 'How to Win Friends and Influence People' by Dale Carnegie is a timeless guide to improving interpersonal skills.
The book is divided into four main sections: Six Ways to Make People Like You, Twelve Ways to Win People to Your Way of Thinking, and Nine Ways to Change People Without Giving Offense or Arousing Resentment.
Carnegie's principles emphasize the importance of genuine interest in others, active listening, and avoiding criticism and argument.
The book offers practical advice on how to build strong relationships, communicate effectively, and influence others by aligning their self-interest with yours.
It has been a cornerstone of personal development and business success for generations.
Assholes, a Theory
Aaron James
In this episode, Dan Harris, correspondent for ABC News and co-founder of the Ten Percent Happier meditation app, speaks openly about his struggles with self-centeredness, addiction, depression, emotional volatility, and the deep-rooted insecurities that drove him to career success. He tells the story of how a panic attack on live TV lead him down a path of self-discovery culminating in a meditation practice which has since transformed his life—in terms of his own personal suffering, his relationships with those closest to him, and his ability to be kind and compassionate (which has its own selfish advantages). Dan also shares some very practical advice and tips for new meditators, dispels some of the myths around meditation, and gives people some things to look forward to as they progress with their practice. Last but not least, we talk about the importance of not passing shame and trauma to our kids and the role that mindfulness and meditation plays in that.
- Dan’s meditation book, and the panic attack on live TV that started it all [8:00];
- Addiction: the spectrum of addiction, the socially acceptable forms, and Dan’s own battle with addiction and depression [13:30];
- Dan’s drive for self-protection, a defining moment of childhood, and how his upbringing shaped him [20:30];
- A selfish reason to be kind and compassionate [28:30];
- Using mindfulness to avoid being controlled by your emotions such as anger and grandiosity [36:15];
- How Dan found meditation, and how he went from skeptic to someone willing to try it [40:45];
- Advice for new meditators, misconceptions about meditation, and the difference between changes in state vs. changes in trait [48:00];
- Difference between being “mindful” versus being “present” [55:00];
- The overlap between psychology and Buddhism, who is the real Buddha, and a Buddhism 101 lesson [57:45];
- What convinced Dan to finally try meditation, and how did his first session go? [1:05:30];
- Lessons from Dan’s 10-day silent retreat: “You’re trying too hard” [1:12:30];
- How Dan’s meditation has evolved over 10 years of practice [1:27:30];
- Dan’s 360 Review: A painful process illuminating his selfishness, and putting him on a path to more kindness and compassion [1:30:45];
- How to quiet mental suffering in tough times, and how meditation has helped (and not helped) Dan get through some of the hardest moments of his life [1:41:30];
- How Dan’s practice has made him a better husband [1:47:45];
- How to prevent the transference of trauma and shame to your kids [1:50:45];
- Does past trauma drive successful people? Can a person be successful professionally if they give up that negative insecurity that is driving them? [1:56:00];
- The pillars of emotional health, and how to help yourself when you feel insecure [2:08:30];
- Why it’s important to let your kids see that you are a flawed human [2:11:30];
- Learning from the incredible (but flawed) Peter Jennings [2:15:15];
- When is Dan’s next book coming out? [2:21:15]; and
- More.
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