10% Happier

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.This episode originally aired on May 22nd, 2024.Cheatsheets and transcripts can now be found in the episode posts in the app. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.danharris.com

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. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.danharris.com

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 bypassingChristiane 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 WolfIs Your Ambition Rooted in Trauma? | Christiane Wolf This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.danharris.com

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.This episode originally aired on May 15th, 2024.Cheatsheets and transcripts can now be found in the episode posts in the app. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.danharris.com

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.Links: – Download the new app: - iPhone/iPad: App Store - Android: Google Play Store – Step-by-step guide for existing subscribers – Contact support: support@danharris.com (hi, Roy!) This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.danharris.com

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.Don’t be fooled by the bubbly public persona.Goldie Hawn is an Academy Award winning actress, producer, director, and best-selling author. She’s written two best-selling books, a memoir called A Lotus Grows in the Mud and then, more recently, 10 Mindful Minutes, which is for kids and parents. She is also the Founder of MindUP, a charity that equips children with mental fitness.In this episode we talk about:How she got interested in meditation — a story that, like Dan’s, involves panic attacksThe power of curiosity What she means when she talks about GodWhat it means to take a “brain break”Why jealousy has never really been part of her repertoireAnd how to make a romantic relationship last.Related Episodes:How To Live A Happier Life | The Dalai Lama & Dr. Richard DavidsonSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/goldie-hawnAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.danharris.com