10% Happier with Dan Harris

Join Jack Kornfield, a renowned meditation master and former Buddhist monk, as he shares powerful insights about forgiveness. He explores what forgiveness truly means and the emotional toll of holding grudges. Discover practical strategies for cultivating forgiveness in your life, including a meditation practice you can try. Kornfield emphasizes the transformative nature of compassionate responses, even in tough situations, and challenges the notion of unforgivable acts. It's a deep dive into the healing that comes from letting go.

In this enlightening discussion, mindfulness trainer Kelly Boys, known for her impactful programs at the UN and Google, explores the transformative power of Yoga Nidra. She explains how this unique meditation can improve sleep, enhance cognitive function, and reduce cravings. Kelly emphasizes the importance of observing our thoughts and recognizing core beliefs. Listeners will learn about the calming effects of focusing on the body's sensations and how setting intentions can guide personal growth, all while navigating the intricacies of self-awareness.

Judson Brewer, Chief Medical Officer at Sharecare and Director of Research and Innovation at Brown University’s Mindfulness Center, shares his insights on anxiety management. He discusses how curiosity and kindness can combat anxiety, differentiating it from excitement. Brewer addresses rising anxiety levels post-pandemic and the importance of mindfulness in breaking destructive worry cycles. He offers practical strategies for self-compassion, navigating panic attacks, and framing anxiety as a path to personal growth, reminding us to embrace change with awareness.

Join Koshin Paley Ellison, a Zen teacher and co-founder of the New York Zen Center for Contemplative Care, as he explores the notion of 'healthy embarrassment'—a tool for confronting shame and improving relationships. He emphasizes the importance of vulnerability in personal growth and discusses the Eightfold Path as a framework for ethical living. Ellison shares insights on navigating personal challenges, enhancing communication, and finding authenticity, all while nurturing connections with others. It's a journey towards deeper happiness through mindful self-acceptance.

Saleem Reshamwala, a journalist known for his work with The New York Times and PBS, dives into the intricate emotion of dread. He explores its evolutionary purpose and shares practical techniques for managing dread, like journaling and creative expression. Saleem discusses tackling climate anxiety and the fear of mortality with a lighthearted approach, emphasizing the importance of shared experiences. He introduces The Dread Project, a five-day challenge designed to help listeners confront and understand their dread in various ways.

In a fascinating discussion, Tsoknyi Rinpoche, a renowned Tibetan master and meditation expert, teams up with Daniel Goleman, the acclaimed scientist known for his work on emotional intelligence. They delve into how to handle difficult emotions, introducing techniques like the 'drop it' practice and the transformative 'handshake' method. Rinpoche’s concept of 'beautiful monsters' highlights the potential for growth through our emotional struggles. Together, they bridge ancient wisdom and modern science, offering powerful tools for emotional regulation.

Deb Dana, a licensed clinical social worker and author specializing in Polyvagal Theory, teams up with Kaira Jewel Lingo, a Dharma teacher and mindfulness expert. They dive into how to recognize and regulate our own nervous systems while emphasizing the interconnectedness of our emotional states. The conversation explores techniques for fostering safety and connection, alongside insights from Buddhist teachings. They also highlight the transformative effects of kindness and community support in navigating emotional challenges and cultivating resilience.

In a thought-provoking discussion, Lisa Feldman Barrett, a leading psychologist, and John Dunne, a contemplative scholar, challenge the Western notion that emotions should be distrusted. They explore how emotions are constructed from personal experiences, argue for the integration of feelings and rational thought, and highlight the importance of emotional intelligence. The duo discusses the concept of a 'body budget' for managing well-being, emphasizing mindfulness and awareness as tools for navigating life’s complexities.

Shinzen Young, a mindfulness teacher specializing in Unified Mindfulness, joins James Gross, a Stanford psychology professor, to discuss the art of emotional regulation. They explore the dual nature of emotions, emphasizing that both positive and negative feelings are vital for personal growth. The conversation highlights practical strategies for managing emotions, weaving ancient wisdom with modern science. They delve into mindfulness techniques that can help listeners transform their emotional experiences and cultivate resilience in everyday life.

DaRa Williams, a guiding teacher at the Insight Meditation Society and a clinical mental health practitioner, discusses how to infuse gratitude into daily life. She argues that gratitude can flourish even in tough times and shares strategies to avoid spiritual bypassing. DaRa explores the connection between joy and suffering, emphasizing that genuine engagement with our challenges can lead to resilience. With insights on emotional intelligence and the practice of mindfulness, she inspires listeners to view gratitude as a transformative force.