10% Happier with Dan Harris

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.

Ayelet Fishbach, a leading behavioral scientist and author of "Get It Done," dives into the intricacies of motivation. She shares insights on effective goal-setting, emphasizing intrinsic motivation over mere to-do lists. Discover how positive goals can outshine negative ones and learn the art of celebrating small milestones. Fishbach also discusses the role of uncertainty in enhancing motivation and the importance of social support in achieving personal objectives. Tune in for practical strategies to boost your productivity!

In this heartfelt discussion, renowned psychotherapist Esther Perel shares profound insights from her work with couples affected by the war in Ukraine. She discusses the emotional challenges of love and separation in conflict, revealing how relationships can be tested during tumultuous times. Perel emphasizes the importance of communication and connection, even amidst chaos, while showcasing how creativity and joy can serve as resilience tools. Personal stories highlight the deep bonds of love navigating the harsh realities of war, illustrating the complexities of duty and intimacy.

Robin Roberts, longtime co-anchor of Good Morning America and author of "Brighter by the Day," shares her journey through adversity, including two battles with cancer. She discusses cultivating grounded optimism and practical strategies to strengthen our 'optimism muscle.' From meditation practices to envisioning positive outcomes, Robin emphasizes flipping the narrative from what could go wrong to what could go right. Additionally, she highlights the significance of pursuing small wins and the transformative power of resilience and self-care.

Robin Dunbar, Emeritus Professor of Evolutionary Psychology at Oxford, discusses the essential nature of friendships in our lives. He reveals his concept of Dunbar's number—about 150 meaningful relationships our brains can manage. The conversation explores the impact of social media on friendships, offers insights on the evolutionary significance of social bonds, and highlights the physiological benefits of friendships. With practical tips, Dunbar emphasizes the importance of nurturing connections and addresses the growing loneliness in today’s society.

Sister True Dedication, a Zen Buddhist nun ordained by the renowned Thich Nhat Hanh, shares insights from her transformative journey from journalism to monastic life. She introduces six powerful mantras to improve relationships and prevent misunderstandings. The conversation explores how technology can hurt communication, emphasizing the need for presence and emotional connection. With humor and personal anecdotes, she illustrates the positive impact of mindfulness practices on our daily interactions, promoting deeper understanding and empathy.