10% Happier with Dan Harris

Diana Hill, a clinical psychologist and expert in Acceptance and Commitment Therapy (ACT), shares her insights on tackling overwhelm and burnout. She introduces the concept of 'Wise Effort,' focusing energy on core values. Diana explains how to diffuse unhelpful thoughts and identifies common energy depleters in life. With practical exercises, she guides listeners to discover their 'genius energy' and emphasizes radical acceptance as a tool for action. Through engaging conversation, she highlights the importance of gratitude and valuing impermanence.

Christiane Wolf, a meditation teacher and featured 'teacher of the month,' shares insights on transforming obstacles into integral parts of the meditation experience. She emphasizes that distractions and racing thoughts can guide us towards deeper mindfulness. Christiane challenges common expectations about meditation, urging listeners to embrace restlessness and discomfort as opportunities for growth. Throughout the discussion, she provides practical techniques for navigating these distractions, making meditation more accessible and enriching.

Paula Faris, a former ABC News co-anchor and host of The Paula Faris Show, shares a lively conversation with Dan Harris. Their unlikely friendship highlights the power of empathy despite their contrasting backgrounds. They discuss how media homogeneity can skew perspectives and the importance of diverse friendships in combating prejudice. Tips on engaging in discussions across divides are shared, along with insights on managing news anxiety. With humor and sincerity, they explore how different viewpoints enrich our understanding.

GuoGu, also known as Dr. Jimmy Yu, is a Buddhist teacher and professor specializing in Chan/Zen practices. In this conversation, he shares insights on embodied experiencing as a way to combat overthinking and discusses how our senses influence judgments. GuoGu introduces the practice of wonderment to foster curiosity over fear. He also offers practical relaxation techniques for pain relief during meditation, and highlights how to integrate mindfulness into daily life. Transforming challenges into opportunities for growth is a key takeaway.

Isabelle Morley, a clinical psychologist and EFT-certified couples therapist, dives into the misuse of therapy terms and their impact on relationships. She explains the distinction between abuse and bad behavior while clarifying the correct use of terms like 'gaslighting' and 'narcissism.' Morley emphasizes the importance of setting and communicating boundaries, as well as recognizing the difference between red flags and normal imperfections. With practical tips, she helps listeners navigate relationships beyond therapy-speak.

Christiane Wolf, a physician and experienced meditation teacher, dives into the transformative power of facing challenges instead of resisting them. She shares insights on how ambition can stem from trauma and offers strategies for healthier engagement with our goals. The discussion touches on how reducing resistance can alleviate suffering and how healing can release trapped energy. With a warm blend of humor and wisdom, Christiane emphasizes that letting go can lead to more ease in our lives, fostering sustainability in ambition.

In this insightful discussion, meditation teacher Dawn Mauricio, known for her practical approaches, joins Dan to tackle the relentless inner critic we all face. They explore transforming self-judgment into moments of mindfulness, celebrating awareness instead of berating ourselves. Dawn provides relatable tips on finding meditation communities and strategies for managing distractions during practice. With warmth and humor, they encourage listeners to embrace gentleness in their meditation journey, making it more approachable and enjoyable.

In this engaging conversation with Sarah Ruhl, an award-winning playwright and author, she shares her transformative journey with illness and creative expression. They discuss how to cultivate curiosity and gratitude for teachers, both traditional and unexpected. Sarah reflects on the importance of vulnerability in learning and how crises can open our receptivity to new lessons. The dialogue also explores the role of meditation in fostering compassionate curiosity and the magic of synchronicity in our lives.

Shigehiro Oishi, Marshall Field IV Professor of Psychology at the University of Chicago, explores a different approach to living well. He argues that our fixation on happiness and meaning can be limiting and introduces 'psychological richness' as a richer path to fulfillment. Shige offers insights on cultivating curiosity, playfulness, and finding depth in everyday experiences. He shares practical tools for reframing adversities into empowering narratives and emphasizes the importance of small interactions for lasting joy. Dive in for a fresh perspective on the good life!

Dan Harris, a former national news anchor and author, shares insights on effective communication. He discusses the transformative power of mindfulness, emphasizing how awareness can elevate our interactions. Harris covers techniques like deep listening, the importance of responding thoughtfully rather than reacting, and using relatable stories to convey complex ideas. He reflects on his anxiety management and admires Barack Obama’s unique communication style, highlighting clarity, warmth, and listening as essential ingredients for connection.