10% Happier with Dan Harris

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!

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.