10% Happier with Dan Harris

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.

Join Jack Kornfield, a renowned Buddhist teacher and author who trained as a monk in Asia, as he shares wisdom on navigating today’s chaotic world. He discusses the paradox of finding opportunity in suffering and how to act from love instead of fear. Kornfield emphasizes the importance of intention, offering practical strategies for cultivating joy and courage while managing anxiety. He shares insights on community support and staying steady amid chaos, encouraging listeners to surround themselves with symbols of compassion and to see the bigger picture in their actions.

Dr. Ingrid Clayton, a trauma specialist and author of 'Fawning', explores the concept of fawning as a relational trauma response that drives people-pleasing behaviors. She details the differences between chronic and situational fawning, discussing how it affects our daily lives and workplace dynamics. Clayton emphasizes the importance of recognizing and owning anger, as well as practical strategies to set boundaries and regulate the nervous system. She highlights that while wounding occurs in relationships, so does healing, advocating for deeper self-awareness and vulnerability.

In this enlightening conversation, Jeff Warren, a meditation teacher and author, shares his unique journey from journalist to consciousness researcher, sparked by a life-altering head injury. He discusses the importance of creating a 'home base' in meditation to help manage a scattered mind, offering practical tools for emotional regulation. Jeff also delves into the struggles of ADHD and bipolarity, emphasizing the power of meditation to enhance creativity and focus. Listeners gain valuable insights into integrating mindfulness into daily life, especially for neurodivergent individuals.

Vinny Ferraro, a Dharma teacher and meditation instructor, shares his practical insights on mindfulness and emotional regulation. He leads a calming soft-belly meditation and discusses the power of online meditation communities. Vinny explores the importance of returning to body awareness and overcoming resistance to self-compassion. He highlights walking meditation as a tool for restless minds and emphasizes the significance of forgiving harmful individuals while fostering compassion. His humor and wisdom make this conversation both enlightening and heartwarming.