10% Happier with Dan Harris

Bryan Stevenson, a renowned public interest lawyer and founder of the Equal Justice Initiative, shares powerful insights from his fight for justice. He discusses the importance of 'proximity' to marginalized communities and how it fosters understanding. Stevenson emphasizes the role of mindfulness, music, and exercise in maintaining personal resilience. He also highlights the necessity of compassion in overcoming hatred and navigating fear. Through stories of collective memory and personal faith, he encourages listeners to engage actively in the pursuit of equality and justice.

Pema Chödrön, a renowned Buddhist nun and best-selling author, shares her wisdom on navigating life’s challenges with compassion and humor. She discusses how to handle difficult people while setting boundaries and maintaining a sense of ok-ness. Pema emphasizes the balance between love and assertiveness in addressing injustice, encouraging listeners to cultivate omnidirectional compassion. With anecdotes and reflections, she illustrates the transformative power of humor in finding growth through our failures and the interconnected nature of self-care and altruism.

Jon Kabat-Zinn, a pioneer in mindfulness and author, shares invaluable insights on starting or reviving your meditation practice. He emphasizes the importance of being fully present with no agenda and encourages a relaxed approach, even suggesting meditation in bed. Kabat-Zinn discusses the significance of examining personal motivations and the transformative power of mindfulness in daily life. He stresses that meditation is about awareness rather than achievement, fostering a deeper connection to oneself and the world.

Bill Hader, the comedic genius from SNL and Barry, shares his candid experiences with anxiety and imposter syndrome. He delves into how he transforms anxiety into creativity, revealing the challenges he faced during live performances, including a panic attack on air. Hader emphasizes the power of collaboration in directing and discusses the importance of embracing discomfort for personal growth. His insights on mindfulness and vulnerability resonate deeply, offering a humorous yet profound look at navigating mental health in the creative chaos.

Esther Perel, a renowned psychotherapist and bestselling author, shares insights from her years of experience in therapy and relationship dynamics. She emphasizes the importance of accountability and generosity for personal happiness. Perel discusses overcoming obstacles to connection and how embracing conflict can strengthen relationships. She also offers practical strategies for managing anxiety and discomfort, encouraging listeners to engage in meaningful interactions to combat loneliness and enhance their overall well-being.

Hal Hershfield, a UCLA marketing and psychology professor, shares his insights on making and keeping New Year’s resolutions. He discusses the concept of a 'future self' and how visualizing it can improve decision-making. Commitment devices and breaking down big goals emerge as key strategies to enhance stick-to-itiveness. Hershfield introduces 'mental time travel' techniques, like writing to your future self, to boost motivation. The conversation balances the importance of present actions with future aspirations for effective self-improvement.

Matthew Brensilver, a meditation teacher and co-author on adolescence mindfulness, dives deep into the essence of being present. He tackles the overwhelming nature of intrusive memories during meditation and the brain's predictive tendencies. With insights on mindfulness as a form of exposure therapy, he emphasizes treating past experiences as sensations for emotional healing. Brensilver also discusses the profound benefits of meditation retreats, encouraging listeners to embrace uncertainty and cultivate a compassionate relationship with their thoughts.

Emily Nagoski, an award-winning author and health behavior expert, and her sister Amelia, a music professor and co-author, dive into the complexities of burnout. They discuss the characteristics of burnout and the difference between stressors and the physical experience of stress. The duo emphasizes creating a 'bubble of love' for emotional support and offers practical, evidence-based interventions to complete the stress cycle. Through humor and personal anecdotes, they inspire listeners to prioritize mental health and foster connections in overcoming exhaustion.

Dr. Amishi Jha, a psychology professor at the University of Miami and author of 'Peak Mind,' explores the science of attention and mindfulness. She discusses achieving a 'peak mind' to combat distractions and the importance of meta-awareness. Listeners will learn about mindfulness techniques, the distinction between multitasking and monotasking, and the impact of attention training in high-stress environments like the military. With insights on mind-wandering as a creative tool, Jha emphasizes fostering a healthier relationship with our thoughts.

Pascal Auclair, a seasoned teacher of Buddhist teachings and co-founder of True North Insight, dives into the transformative power of the five aggregates. He shares how these concepts can help us work through difficulties and embrace the impermanence of life. Listeners learn to pay attention to their feelings—pleasant, unpleasant, and neutral—and explore the path to liberation from attachment. Auclair emphasizes meditation as a means to deconstruct the self and cultivate mindful responses in daily life, ultimately enhancing emotional resilience.