10% Happier with Dan Harris

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!

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.