10% Happier with Dan Harris

Brené Brown, a research professor and bestselling author known for her work on vulnerability and empathy, reveals that most people can only identify a few basic emotions. She discusses the importance of emotional granularity, explaining how mapping 87 key emotions can enhance self-awareness and relationships. Brown also highlights the need for boundaries in meaningful connections, challenges the concept of reading emotions in others, and emphasizes the power of naming feelings, particularly in overcoming shame and fostering deeper connections.

Gretchen Rubin, a best-selling author and speaker renowned for her insights on habits and happiness, discusses her Four Tendencies framework. She reveals how understanding whether you're an Upholder, Questioner, Obliger, or Rebel can transform your approach to habit formation. The conversation highlights the importance of self-awareness in making successful changes and tackles the complexities of decision-making and accountability. Rubin also shares insights on parenting and motivating those with rebellious traits, making habit-building relatable and actionable.

In this engaging conversation, Kevin Griffin, a seasoned Buddhist practitioner and author of 'Living Kindness,' shares insights on the balance of love and attachment. He discusses how to love without clinging and the nuances of self-love as an act of kindness. Griffin highlights the difference between loving kindness and living kindness, emphasizing that compassion can exist without attachment. They also explore the Metta Sutta's teachings, offering practical guidance on cultivating emotional connections while recognizing the challenges of love and suffering.

In this engaging discussion, Loretta Ross, a radical Black feminist and activist, champions the idea of 'calling in' as a more compassionate alternative to the divisive 'calling out.' She shares insights on fostering constructive conversations in a polarized society and the nuances of social justice. Loretta emphasizes the importance of empathy and tailored communication to bridge gaps and transform dialogue toward accountability. With a focus on listening and understanding, she offers practical strategies for maintaining humanity while engaging in difficult conversations.

Tara Brach, a meditation teacher and author, discusses the dangers of self-criticism and its impact on self-acceptance. She shares the concept of being addicted to self-hatred and presents simple meditative techniques, like RAIN, for self-forgiveness. Brach emphasizes the importance of recognizing our inherent goodness and cultivating kindness towards ourselves to combat feelings of inadequacy. The conversation also highlights the transformative power of self-compassion and how it can enhance personal growth and relationships.

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.