10% Happier with Dan Harris

Diane Musho Hamilton, an acclaimed mediator and Zen teacher, dives into strategies for dealing with difficult emotions and feedback. She introduces the concept of 'spiritual cross-training' to foster emotional maturity. The conversation explores integrating the shadow self, emphasizing self-awareness in personal challenges. Diane shares insights on the importance of intention setting and ethical actions within community dynamics. Her practical tools advocate for embracing emotional experiences rather than suppressing them, promoting personal growth and deeper relationships.

Sam Harris, a renowned neuroscientist and author, dives deep into mindfulness and equanimity. He discusses navigating turbulent times with grace and compassion, even towards those with opposing views. Harris unpacks the illusion of free will, revealing how it influences our emotional responses. The conversation contrasts dualistic and non-dualistic mindfulness, urging a shift in perspective towards inner awareness. He also highlights unique meditation techniques, such as meditating with eyes open, to enhance practice. Tune in for profound insights!

This discussion tackles the intriguing question of whether you can be kind without seeming weak. The conversation dives into the clash between compassion and toughness, emphasizing the importance of setting boundaries. Personal anecdotes add humor as they explore kindness shaped by cultural norms. The theme of authenticity shines through, asserting that true compassion aligns with being oneself. Engaging insights are paired with a focus on accessibility in mental health, providing valuable resources for listeners seeking balance in their emotional lives.

Josh Bearman, a Los Angeles writer and film producer and co-host of The White Lotus Official Podcast, dives into the Buddhist influences in HBO's acclaimed series. He shares how Mike White's interest in Buddhism shaped the show's narratives. Topics include identity, attachment, and the pitfalls of pleasure-seeking, alongside the concept of craving certainty. Bearman also examines character transformations and the role of community in navigating the complexities of selfhood, emphasizing mindfulness and acceptance of uncertainty in life's journey.

Henry Shukman, a poet and Zen master, shares his enlightening journey toward awakening. He discusses his spontaneous spiritual transformation and the significance of the 'four inns' on the path to enlightenment. Throughout the conversation, Shukman emphasizes embracing obstacles and the vital role of mindfulness in spiritual growth. He also offers insights on finding the right meditation teacher and the importance of koans in deepening practice. With humor and wisdom, he guides listeners on navigating their own awakening experiences.

Oliver Burkeman, author of 'Four Thousand Weeks', dives deep into the art of embracing imperfectionism and the liberation that comes from accepting our transience. He discusses the fallacy of the 'everything's done' mindset and why small, imperfect actions often hold more value than grand plans. Burkeman explores how embracing life’s unpredictability, viewing problems as growth opportunities, and letting go of societal pressures can lead to a more meaningful existence. His insights challenge listeners to prioritize genuine engagement over perfection.

Van Jones, a CNN political analyst and meditation advocate, shares profound insights on navigating today's political landscape. He discusses the crucial questions he asks himself before going on air, emphasizing emotional balance through meditation. The conversation dives into the power of empathy in a divided society and the importance of active listening. Jones encourages resilience amid political anxieties, advocating for a love-over-fear approach inspired by the civil rights movement. This uplifting dialogue aims to foster understanding and compassion in turbulent times.

Joseph Goldstein, co-founder of the Insight Meditation Society, and Sam Harris, neuroscientist and creator of the Waking Up app, dive into the Eightfold Path as a roadmap to enlightenment. They dissect concepts like 'right view' and the importance of mindfulness in navigating suffering. With vivid metaphors, they explore attachment, letting go, and the necessity of ethical conduct in spiritual practices. Their engaging conversation also highlights practical tips for cultivating a liberated mindset and the transformative power of generosity.

Dr. Richard Schwartz, a contemporary psychotherapist and founder of the Internal Family Systems therapy model, shares insights on making peace with our inner demons. He discusses the theory behind IFS and how our mind comprises different 'parts' that interact with one another. Schwartz emphasizes self-compassion and the importance of nurturing these inner voices. He also explores the connection between IFS and psychedelics, highlighting their potential to enhance emotional healing. Tune in for transformative strategies that promote deeper self-awareness.

Experience a refreshing 10-minute meditation that connects your mind and body. Discover techniques for deep breathing and mindfulness that enhance relaxation and focus. Learn to embrace distractions as part of the practice, while deepening your connection to physical sensations. This session is not just about silencing thoughts, but about fostering awareness and being anchored in the present. Join a supportive community that encourages exploration and growth in your mindfulness journey.