10% Happier with Dan Harris

In this conversation with Carol Wilson, a guiding teacher at the Insight Meditation Society, listeners discover practical ways to break bad mental habits. She shares insights on how mindfulness can enhance self-awareness and reduce reactivity. Wilson discusses the importance of noticing our desires and aversions, and how reflecting on past generosity can foster happiness. Techniques like daily gratitude practices and cultivating 360-degree awareness are highlighted as tools for achieving inner peace and transforming negative thought patterns.

Susan Cain, author of "Quiet" and "Bittersweet," delves into the often-overlooked value of sadness. She discusses how embracing bittersweetness can enhance emotional well-being and creativity, turning sorrow into a superpower for connection. Cain challenges the misconception that sadness should be avoided, revealing its role in fostering compassion. She reflects on societal norms around emotional expression, particularly among men, and encourages a deeper understanding of joy and sorrow's interplay, ultimately advocating for emotional honesty in a culture obsessed with positivity.

Christiane Wolf, a physician-turned-mindfulness teacher and author of *Outsmart Your Pain*, shares powerful insights on managing both physical and emotional pain through meditation. She explores how our perceptions shape our pain experience and emphasizes that while pain is inevitable, suffering can be optional. Christiane discusses techniques to foster self-compassion, encouraging individuals to see pain as an opportunity for growth. With her vast experience, she highlights the transformative potential of mindfulness in cultivating a healthier relationship with pain.

Dr. Radhule Weininger, a clinical psychologist and author of "Heart Medicine," discusses how to identify and break longstanding recurring painful patterns (LRPPs) that affect our emotional health. She emphasizes the synergy of Buddhist meditation and Western psychology for personal growth. The conversation touches on childhood trauma's role in shaping behaviors, the significance of self-compassion, and the transformative effects of forgiveness. With insights on mindfulness and practical tools, Weininger guides listeners toward healthier emotional responses and deeper connections.

Matthew Brensilver, a former addiction researcher and current meditation retreat teacher, delves into the nuances of being present. He shares practical strategies to achieve mindfulness and confront challenging memories during meditation, likening the process to exposure therapy. The discussion uncovers the transformative nature of presence and urges listeners to embrace vulnerability and acceptance. Brensilver emphasizes that mindfulness is an evolving journey, inviting patience and curiosity as we navigate past experiences and their impact on our well-being.

Oscar-nominated filmmaker Sarah Polley shares her journey of confronting fear and trauma in her life, particularly through her recovery from a concussion. She discusses the counterintuitive advice to "run toward the danger," revealing how facing childhood shame has shaped her present. Polley highlights the transformative power of storytelling and meditation, emphasizing vulnerability as a means to heal anxiety. She also explores personal freedom through making uncharacteristic decisions and the joys of parenting, emphasizing the importance of embracing discomfort for growth.

Samantha Boardman, a Clinical Assistant Professor of Psychiatry at Weill Cornell and author of Everyday Vitality, dives into the world of positive psychiatry. She explores the transformative concept of vitality as an antidote to depression, emphasizing the importance of meaningful social connections. Boardman shares insights on the 'three C's' that enhance well-being, the value of hobbies, and how failure can lead to growth. She highlights that happiness isn't solely internal and urges listeners to embrace challenges to foster resilience.

Yongey Mingyur Rinpoche, a revered Buddhist monk from Nepal and author of popular works on mindfulness, offers profound insights on managing anxiety. He shares personal strategies, emphasizing the transformative power of meditation and awareness. Rinpoche discusses using sound and breath to work with strong emotions, viewing panic as a teacher for compassion. He encourages embracing the simplicity of being present and highlights the importance of letting go to cultivate deeper inner peace. Discover how to transform anxiety into personal growth with his accessible practices.

Jacoby Ballard, a social justice educator and author of "A Queer Dharma," discusses the complexities of anger and its role in activism. He shares insights on channeling anger into powerful action through forgiveness and equanimity. Ballard reflects on moving from an anger-driven activist to a dharma teacher, emphasizing the importance of understanding deeper emotions beneath anger. He explores techniques for managing anger constructively, promoting self-compassion, and highlights personal growth through mindful practices.

Anil Seth, a leading expert in cognitive neuroscience and author of "Being You," delves into the nature of consciousness and self-awareness. He explores how our brains create the experience of consciousness and the comforting idea that the self is impermanent. Seth shares personal insights from his battle with long COVID, challenging perceptions of free will and emotional resilience. Additionally, he addresses the future of AI and its implications, suggesting that understanding consciousness can spur significant personal transformation.