10% Happier with Dan Harris

Shigehiro Oishi, Marshall Field IV Professor of Psychology at the University of Chicago, explores a different approach to living well. He argues that our fixation on happiness and meaning can be limiting and introduces 'psychological richness' as a richer path to fulfillment. Shige offers insights on cultivating curiosity, playfulness, and finding depth in everyday experiences. He shares practical tools for reframing adversities into empowering narratives and emphasizes the importance of small interactions for lasting joy. Dive in for a fresh perspective on the good life!

Dan Harris, a former national news anchor and author, shares insights on effective communication. He discusses the transformative power of mindfulness, emphasizing how awareness can elevate our interactions. Harris covers techniques like deep listening, the importance of responding thoughtfully rather than reacting, and using relatable stories to convey complex ideas. He reflects on his anxiety management and admires Barack Obama’s unique communication style, highlighting clarity, warmth, and listening as essential ingredients for connection.

Feeling like everyone around you is frustrating? This episode offers a refreshing remedy with a guided loving-kindness meditation. Dan breaks down how to practice sending goodwill to yourself and others, including easy and difficult individuals. You’ll also discover unique ways to visualize kindness extending to everyone, even those who challenge you. Plus, get excited about upcoming live events and a special guest taping. Perfect for beginners and seasoned meditators alike!

Jim Murphy, a performance coach and bestselling author of 'Inner Excellence', shares his insights on thriving under pressure. He recounts how A.J. Brown's reading of his book transformed his life. Jim discusses the importance of 'rebranding' your personal narrative and outlines his Four Daily Goals that focus on presence and gratitude. He emphasizes non-attachment to outcomes and introduces the 'expect nothing' tool for maintaining calm during challenges. His approach intertwines heart transformation with peak performance, promoting a meaningful, service-oriented life.

Annie Murphy Paul, a science writer and speaker known for her work on learning and cognition, explores the concept of the extended mind in this engaging discussion. She reveals how our bodies and surroundings can enhance our thinking, advocating for movement breaks and fidgeting to boost creativity. Annie shares insights on how gestures aid communication and emphasizes the importance of collaborative thinking. She also addresses the unequal access to resources that foster better cognitive practices, urging a return to playful, embodied learning.

Sebene Selassie, a seasoned meditation teacher and cancer survivor, shares her wisdom on navigating meditation amidst pain. She discusses the importance of distinguishing pain sensations from the stories we tell ourselves that amplify suffering. Sebene emphasizes practical interventions alongside meditation, like movement and mindfulness techniques. They also explore the universality of suffering and how recognizing shared experiences can alleviate isolation. Sebene provides actionable somatic practices to help listeners connect with their bodies and their needs.

Allison Sweet Grant, a psychiatric nurse practitioner turned author, dives into the complexities of childhood trauma and its long-lasting effects on adult relationships. She introduces the 'junk drawer' metaphor to illustrate how we compartmentalize pain. Writing emerges as a powerful tool for self-acceptance and narrative transformation. Allison shares strategies for meditation and outlines how to rewrite personal stories while balancing gratitude and grief. She discusses the therapeutic nature of sharing trauma, emphasizing connection through honesty.

Join JoAnna Hardy, an experienced meditation teacher and trainer at Apple Fitness+, as she delves into the importance of Buddhist ethics, known as sila. She shares insights on healthy shame and embarrassment (hiri and otapa), framing them as tools for growth rather than guilt. The conversation also explores right speech, ethical livelihoods, and the power of Buddhist tattoos as personal reminders. JoAnna's relatable analogies, including a road-rage story, illustrate how these principles apply in everyday life, making for a rich and engaging discussion.

Satya Doyle Byock, a psychotherapist and director of the Salome Institute of Jungian Studies, explores the depths of the unconscious in this enlightening conversation. She shares fascinating insights on Carl Jung's influence and the importance of shadow work in achieving wholeness. Satya introduces practical exercises to balance safety and meaning, emphasizing the value of dreamwork for self-discovery. Her unique approach encourages curiosity and compassion towards our inner selves, revealing how acknowledging the unconscious can transform our lives.

Sebene Selassie, a meditation teacher passionate about guiding others to their inner wisdom, shares insightful methods for tuning into one’s body. She discusses the importance of cultivating inner listening to access bodily wisdom and differentiates it from racing thoughts. With guided practices, Sebene helps listeners pose questions about their immediate needs and desires, encouraging them to trust their instincts. Her approach emphasizes connecting with and clarifying bodily sensations, making meditation a practical tool for self-discovery.