10% Happier with Dan Harris

Sam Sanders, an award-winning reporter and host of "The Sam Sanders Show," dives deep into the realities of grief. He discusses the myriad ways to experience and process loss, emphasizing there’s no right way to grieve. Sanders highlights the necessity of feeling emotions and the guilt-free breaks from sorrow. He also explores the concept of maintaining relationships with those who have passed and transforming grief into gratitude and joy. Through engaging anecdotes, he illustrates how grief can reshape our empathy and connections.

Cody Delistraty, a talented writer and speechwriter known for his insightful pieces in publications like The Wall Street Journal Magazine and The New Yorker, dives deep into the often-ignored topic of grief. He discusses why our culture struggles to address loss openly and explores innovative coping mechanisms such as laughter therapy and psilocybin. Delistraty also challenges societal expectations of grief, emphasizing the significance of rituals and community support in navigating this complex emotion. It's a thought-provoking conversation that redefines our understanding of grief.

In this engaging discussion, Dacher Keltner, a UC Berkeley psychology professor and emotion expert, reveals walking as a powerful tool for mental and physical well-being. He shares the concept of 'awe walks,' emphasizing how immersing oneself in nature enhances happiness and kindness. The conversation highlights the benefits of walking meetings and rituals, which foster concentration and reduce anxiety. Keltner also discusses the mind-body connection and offers insights on incorporating walking into daily routines for greater mental clarity and emotional balance.

Join Joseph Goldstein, co-founder of the Insight Meditation Society, and Dr. Mark Epstein, a psychiatrist and author, as they delve into the profound intersections of Buddhism and therapy. They discuss reframing suffering as a pathway to growth and happiness through mindfulness and meditation. The duo shares personal stories, emphasizing community's role in healing. They explore the transformative power of silence and kindness in personal development, capped off with a loving-kindness meditation that opens hearts to compassion.

V (formerly Eve Ensler), a Tony award-winning playwright and activist, joins Dr. Bianca Harris to discuss the profound impact of apologies on healing. They share a personal journey, exploring how structured apologies can foster accountability and emotional growth. V emphasizes the importance of vulnerability, particularly among men, and introduces a transformative four-step process for genuine apologies. The conversation also touches on the healing power of nature, gratitude, and the necessity of forgiveness in overcoming trauma.

Dacher Keltner, a UC Berkeley psychology professor and emotion science expert, shares insights on accessing nature's benefits in urban settings. He emphasizes the importance of engaging our senses through sounds and sights, even in city life. Urban trees and birdsong can uplift our mood and combat depression. Keltner also discusses how taking pictures of our surroundings can boost focus and mindfulness. Lastly, he highlights the power of imagination in connecting with nature, offering a pathway to enhanced well-being.

Sister True Dedication, a Zen Buddhist nun and former BBC journalist, shares six powerful mantras that can improve relationships and communication. She emphasizes the importance of keeping misunderstandings 'dust free' and taking proactive steps to manage anger. The conversation highlights how these phrases can be adapted to modern interactions at work and home. True Dedication reflects on her transition from journalism to monastic life, infusing her insights with personal anecdotes that illustrate the transformative power of mindfulness and compassion.

Explore expert advice for surviving the holiday season with ease and grace. Discover strategies for handling political debates at the dinner table and managing difficult family dynamics. Learn how to tackle social anxiety and feelings of loneliness while navigating holiday stress. Find tips on overcoming the pressure to be perfect and coping with grief during festive times. Plus, gain insights on intuitive eating and mindfulness to combat overeating and travel woes. Make this holiday season more enjoyable with evidence-based techniques!

Dacher Keltner, a prominent UC Berkeley psychologist and director of the Greater Good Science Center, shares insights on the transformative effects of spending time in nature. He discusses how nature not only boosts mood and enhances cognition but also positively influences relationships and reduces stress. From the healing power of awe to practical ways of integrating nature into daily life, Keltner emphasizes that embracing the outdoors can significantly improve our emotional and physical health. Nature, he asserts, is truly a form of healthcare.

In a captivating discussion, Robin Wall Kimmerer, a mother, scientist, and renowned author, dives into the idea of abundance in nature and its implications for economics. She shares insights on the Saskatoon service berry as a model for mutual support and interconnectedness. Robin encourages a shift from competition to cooperation, highlighting gratitude practices as a way to combat feelings of not-enoughness. The conversation also delves into plant cognition and the importance of blending Indigenous wisdom with scientific knowledge, urging us to rethink our relationship with the natural world.