10% Happier with Dan Harris

In this insightful discussion, Jeff Warren, a skilled meditation teacher and author, introduces listeners to the concept of 'don't know mind.' He shares how relinquishing the need for certainty can alleviate anxiety and overthinking. Jeff emphasizes connecting with direct experiences rather than getting caught up in labels or judgments. He advocates for embracing discomfort with humility and practicing non-attachment, leading to a mind that is free and open. Listeners can find peace by resting in curiosity instead of clinging to what they think they know.

Dan shares exciting news about a brand-new meditation app designed for community engagement and live sessions. He explains the shift from his old app to focus on connection and social support for building meditation habits. With a 30-day free trial and a New Year's challenge led by Joseph Goldstein, listeners have a chance to dive into meditation together. The app emphasizes guided meditations, live events, and discussions while allowing users to engage at their own comfort level. Feedback is welcomed for future improvements!

Jiryu Rutschman-Byler, a Soto Zen Buddhist priest and co-abbot of the San Francisco Zen Center, shares insights on the transformative teachings of the legendary Shunryu Suzuki. He emphasizes the beauty of accepting one's flaws and discusses how to cultivate awe in daily life. Jiryu offers practical tips for meditation, including the importance of breath and posture. He explores the concept of 'becoming one' with everything around us, and the synergy of softening the mind to engage more effectively with life's challenges.

Join Bidhan (Bobby) Parmar, a Darden School of Business professor and author, as he explores the powerful role of doubt in decision-making. He discusses how to mitigate choice fatigue and analysis paralysis, emphasizing the importance of reframing doubt as an opportunity for growth. Bobby shares nine subtle signs of analysis paralysis and offers practical strategies for breaking decisions into manageable parts. Learn how to build confidence, regulate emotions, and approach uncertainty with curiosity, ultimately transforming your decision-making process.

In this enlightening discussion, Steve Armstrong, a longtime dharma teacher and former Buddhist monk, shares insights from his deep meditation practice. He explains the emotional turbulence that can arise during meditation and how understanding the 'stages' of insight can help us navigate challenges. Steve highlights the significance of equanimity as a powerful tool and discusses the pitfalls of mistaking transient bliss for true liberation. His compassionate guidance offers hope and clarity for anyone facing the complexities of meditation.

Tom Yamas, anchor of NBC Nightly News, brings over 25 years of broadcast journalism experience to the discussion. He shares insider tips on becoming a better listener and the importance of curiosity. Tom delves into how he manages the emotional toll of reporting tragic events while staying present and finding flow in life. He highlights the benefits of exercise and strong friendships for happiness. Plus, he discusses how his family's immigrant history shapes his empathetic coverage of immigration stories.

Sharon Salzberg, a meditation pioneer and bestselling author, discusses the transformative power of loving-kindness in a divisive world. She argues that love can be a strategic strength rather than mere appeasement. Sharon introduces the concept of four types of enemies—outer, inner, secret, and super-secret—highlighting how these perceptions shape our reactions. She emphasizes that practicing compassion and mindfulness unlocks creativity and agency, promoting a loving mindset that fosters connection and understanding, even toward difficult individuals.

Dr. Riley Kirk, a cannabis research scientist and author of *Reefer Wellness*, dives into the myriad complexities of cannabis use. She explains the endocannabinoid system and its health benefits while cautioning about THC's potential to trigger anxiety and psychosis. Kirk discusses the historical criminalization of cannabis and its current legal status in the U.S. Plus, she emphasizes personalized cannabis dosing and the risks of high-THC products for adolescents, making clear that safe consumption is all about finding what works for you.

In this engaging discussion, meditation teacher Jeff Warren, known for his witty and accessible approach, shares valuable insights on maintaining composure in stressful situations. He tackles the challenges of people-pleasing and teaches listeners how to establish healthy boundaries without losing their cool. Jeff emphasizes practical techniques like grounding practices and a unique skin visualization to help individuals reclaim their emotional space. Listeners will learn how to navigate chaos with humor and mindfulness, enhancing their resilience and inner calm.

Dan Harris, a former network news journalist turned wellness advocate, shares inspiring insights with fellow journalist Hoda Kotb. They delve into practical strategies for maintaining sanity amid chaos, emphasizing that joy can be cultivated like a skill. Dan discusses the importance of setting healthy boundaries and the necessity to let go of unrealistic self-improvement fantasies. He also reflects on his transformative journey through anxiety, meditation, and embracing change, aiming to normalize these experiences for others.