10% Happier with Dan Harris

Amita Schmidt, a Licensed Clinical Social Worker and longtime Buddhist meditation teacher, shares her insights on the synergy between psychology and spirituality. She discusses the basics of Internal Family Systems therapy and reframes the inner critic as a protector. Amita recounts her own journey through trauma and a pivotal insight that lifted her depression. With practical tips on cultivating self-energy and embracing self-compassion, she emphasizes the power of acceptance, surrender, and accessing a wise inner presence.

Esther Perel, renowned psychotherapist and bestselling author, dives deep into the complexities of modern relationships. She redefines eros as a life force linked to aliveness and creativity, while highlighting how contemporary life often depletes our vitality. The discussion touches on 'hostile dependency,' the need for community, and the importance of rituals in creating meaning. Esther emphasizes practical ways to rebuild connections, explore intimacy, and find joy in everyday moments. Through laughter, art, and touch, she encourages us to recapture our sense of feeling alive.

Joining the discussion is Joseph Goldstein, a leading Buddhist teacher and meditation author known for his practical insights and direct style. He shares unique strategies to combat anxiety and overthinking through mindfulness techniques like 'there is a body' for relaxed awareness and 'walking in a dream' to shift perception. Goldstein emphasizes a flexible approach to practice and introduces the concept of 'cowboy Dharma' to tackle seductive thoughts. Listeners will be captivated by his fresh take on deepening meditation using modern tools and playful language.

In this engaging discussion, Joseph Goldstein, a veteran meditation teacher, dives into the hilarity and absurdity of our minds. He shares insightful phrases to help train attention, such as 'Just begin again' and 'Mara, I see you,' encouraging a humorous perspective on our distractions. Joseph compares the wandering mind to a puppy needing training, and emphasizes patience while cultivating mindfulness. His practical tips and the notion that curiosity fuels long-term practice make this conversation both enlightening and entertaining.

Ofosu Jones-Quartey, a meditation teacher, author, and hip-hop artist known as Born I, shares his journey of using self-compassion to overcome depression. He emphasizes treating yourself like a cherished friend and discusses the importance of kindness in mindfulness practices. Ofosu also highlights practical strategies for fostering self-compassion, like journaling and using affirmations. He reflects on how compassion can enhance resilience and creativity, stating that healing oneself ultimately benefits all. His insights bridge mindfulness, music, and the power of positive self-talk.

Mia Birdsong, a culture-change visionary and author of How We Show Up, shares radical insights on rethinking success and building community. She explores how the American ideal of independence can lead to isolation and emphasizes the importance of interdependence. Mia discusses the transformative power of asking for help, and she highlights the benefits of mutual care over reciprocity. Through practical daily changes, she illustrates how shared childcare strengthened community bonds, urging everyone to embrace grace and vigilance in relationships.

Jeff Warren, a meditation teacher and author, explores how mindfulness can be tailored to different brains, particularly his experiences with ADHD and bipolar disorder. He challenges the notion of a 'right' way to meditate, advocating for experimentation and personal adaptation. Together with DJ Cashmere, they discuss the importance of self-knowledge and the three core mindfulness skills: clarity, concentration, and equanimity. They emphasize the need for practices that truly help you feel present and settled, acknowledging the uniqueness of every mind.

Christiane Wolf, a physician and mindfulness teacher, delves into the complexities of worry and meditation. She explains why forcing feelings like gratitude can backfire and how worry often serves little purpose. Christiane shares techniques to manage intrusive thoughts during practice and how to cope with the anxiety that comes with wanting and consumerism. Offering practical tools, she emphasizes kindness and clarity in addressing worry while integrating mindfulness with emotional healing techniques. This conversation is refreshing for those struggling with their meditation practice.

Elaine Lin Hering, a former Harvard Law lecturer and author of 'Unlearning Silence,' dives deep into the art of finding your voice. She explores how silence is often learned and the hidden costs of self-editing in various relationships. Elaine shares her four essential steps to effectively speak up and emphasizes the importance of intentional silence for self-care. Plus, she highlights how we can unintentionally silence others and offers solutions to foster open communication, especially in parenting.

Kirstin Ferguson, a leadership expert and author of 'Blindspotting,' discusses how blindspots and biases hinder success. She emphasizes the importance of intellectual humility and differentiates between 'seekers' and 'knowers.' Kirstin explores three major thinking traps and offers strategies to disentangle ego from identity while receiving feedback. She highlights the value of curiosity in leadership and gives practical advice for 'reading the room'—from understanding body language to seeking diverse perspectives. Build psychological safety to encourage open dialogue!