10% Happier with Dan Harris

Dan and DJ Cashmere unveil what's behind the scenes of their show and tease an exciting New Year's meditation challenge. They share personal holiday experiences and reflect on the challenges of launching a new business amidst team changes. The hosts delve into the evolution of media and the importance of collaboration in navigating the complexities of their journey. Their nostalgic discussions about past meditation retreats reignite the joy of mindfulness, inviting listeners to connect deeper in their personal development journeys.

Anu Gupta is a multifaceted educator, lawyer, and scientist, known for his work in breaking bias through BE MORE with Anu. He shares his personal journey of overcoming deep-rooted biases as a gay immigrant of color. Gupta discusses the five causes of bias and the limitations of traditional DEI training, emphasizing mindfulness as a transformative tool. He introduces the PRISM toolkit for developing a compassionate understanding of bias, and explores the profound impact of shame on mental well-being in the process of unlearning negative narratives.

Michael Morris, a leadership professor at Columbia Business School and author of "Tribal," explores the dual nature of tribalism. He discusses its evolutionary roots and how it can enhance leadership and collaboration. The conversation emphasizes the significance of cultural psychology in motivating change and the impact of shared rituals in workplace dynamics. Morris highlights the power of symbols in fostering identity and community, while also addressing the dangers of divisive tribal instincts in politics, advocating for constructive dialogue to bridge divides.

Sloane Crosley, a bestselling author known for her witty takes on grief, joins with Dr. Bianca Harris to unpack the complexities of mourning. They delve into cumulative grief, sharing personal anecdotes of loss and the challenges of acceptance. Crosley critiques traditional grief models and emphasizes the therapeutic power of literature. They also discuss the emotional hurdles of experiencing grief during the holidays and the importance of candid conversations about sorrow, challenging societal taboos around expressing deep emotions.

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.