10% Happier with Dan Harris

Annie Murphy Paul, an acclaimed science writer known for her insightful work in the New York Times and as the author of "The Extended Mind," discusses innovative ideas about thinking. She explores how our minds extend beyond our brains, highlighting the importance of our bodies, environments, and social interactions in enhancing cognitive ability. Paul shares practical techniques to harness these external resources, emphasizing the power of nature, movement, and collective intelligence in boosting creativity and decision-making. Get ready to rethink how you think!

Vinny Ferraro, a renowned Dharma teacher and Guiding Teacher of the Big Heart City Sangha, shares his intriguing insights on Buddhism and personal growth. He emphasizes the importance of aligning internal experiences and the practice of 'noting' to foster mindfulness. Vinny discusses the art of being an 'empathetic witness' to oneself and reflects on the ties between family dynamics and personal suffering. He also explores techniques for redirecting awareness, managing emotions, and cultivating compassion, highlighting transformative paths toward healing.

Thomas Curran, a London School of Economics professor and author of The Perfection Trap, delves into the complexities of perfectionism. He discusses how perfectionism isn't just about having high standards but manifests in various forms, impacting mental health and relationships. Curran critiques capitalism's focus on growth, advocating for a shift toward well-being. He also offers practical advice on embracing 'good enough,' highlighting the importance of self-compassion and mindfulness in combating the pressures of perfectionism and fostering personal fulfillment.

Dua Lipa, a Multi-Grammy winning singer-songwriter famed for her sultry vocals, shares her insights on radical optimism and resilience, especially after facing the unexpected challenge of falling on stage. She discusses her rigorous work ethic and daily practices like meditation to maintain mental health amid her busy life. Dua emphasizes the importance of collaboration in creativity, revealing it took her 97 songs to create her latest album. She also explores the value of self-compassion, saying, “You have to be shit to be good.”

Emma Seppälä, a psychologist and science director at Stanford’s Center for Compassion and Altruism, shares insights on emotional regulation and the transformative power of self-compassion. She discusses her new book, exploring how emotional sovereignty can combat trauma and enhance well-being. Tune in for a deep dive into the neuroscience of emotions, the balance of intuition in decision-making, and the importance of relational energy in nurturing connections. Emma also shares techniques like breathing for emotional control and the role of meditation in fostering happiness.

In this conversation, Peter Levine, the creator of somatic experiencing and a leader in trauma therapy, shares insights from his decades-long work in the field. He delves into how our bodies can help heal trauma, contrasting somatic therapy with traditional talk therapy. Levine discusses practical techniques to regulate the nervous system and emphasizes the importance of bodily awareness. He also touches on the role of positive memories in cultivating resilience and the need to embrace mortality to live joyfully.

Ofosu Jones-Quartey, a meditation teacher, author, and musician, shares powerful insights on self-compassion and mental well-being. He discusses the impact of self-talk and practical strategies to foster a kinder inner dialogue. Ofosu emphasizes the transformative journey through his music and how it aided in personal growth during challenging times. He offers tools for nurturing self-compassion among children and stresses the significance of community support and accountability in this crucial practice.

Dr. Serena Chen is a leading researcher in self-compassion and a Professor of Psychology at UC Berkeley. In a captivating discussion, she explains how self-compassion fosters authenticity and enhances personal growth. She shares practical exercises to integrate self-compassion into daily life and emphasizes its role in improving interpersonal relationships and leadership skills. Listeners will also learn how self-compassion can transform parenting approaches and educational practices, making it a vital tool for emotional well-being.

Sebene Selassie, a meditation instructor and author of "You Belong," joins Jeff Warren, co-author of "Meditation for Fidgety Skeptics," for a deep dive into navigating life's challenges. They debate the notion of fate while offering insights into equanimity and work-life balance. The duo explores how meditation fosters emotional awareness and resilience, even in tough times. They also share creative methods for integrating mindfulness into daily life, emphasizing the power of naps and walking meditation for enhanced well-being.

In this enlightening discussion, Ryan Holiday, a prolific author known for works like "The Obstacle Is the Way" and host of the Daily Stoic Podcast, explores the ancient philosophy of Stoicism and its modern applications. He delves into key concepts such as premeditatio malorum, memento mori, and amor fati, revealing how they aid in managing stress and anxiety. Holiday emphasizes the value of journaling for self-reflection and discusses the importance of recognizing what is within our control, helping listeners embrace life's unpredictability with resilience.