10% Happier with Dan Harris

Kamala Masters, a guiding teacher at the Insight Meditation Society and co-founder of the Vipassana Metta Foundation, shares her rich experience in meditation. She discusses the concept of equanimity, delving into its misconceptions and its role in nurturing happiness without losing personal effectiveness. Listeners learn about balancing kindness and assertiveness in tough situations, the importance of intentions in everyday interactions, and the transformative power of loving-kindness meditation, especially in the context of motherhood.

Aaron Flores, a Los Angeles-based registered dietitian and expert in intuitive eating, discusses the often-ignored topic of men's body image issues. He delves into how societal pressures and capitalism associate worth with weight, advocating for the idea that our bodies aren’t projects. Aaron introduces intuitive eating as a healthier alternative and emphasizes the importance of self-compassion. He also explores the 'health at every size' movement and its relevance in promoting body diversity, offering guidance for parents on nurturing healthier relationships with food.

Shaila Catherine, founder of Insight Meditation South Bay and author of "Focused and Fearless," shares her extensive meditation expertise. She discusses practical techniques for improving concentration both in meditation and daily life. Topics include the essential building blocks of concentration, the balance between mindfulness and focus, and the intriguing states of jhana that advanced meditators can achieve. Shaila also emphasizes that a virtuous life enhances one's ability to concentrate and deepen meditation practices.

In this engaging discussion, journalist Johann Hari, author of 'Stolen Focus,' dives into the alarming decline of our attention spans. He reveals twelve factors, including technology and environmental influences, that are stealing our focus. Hari shares insights from a personal three-month internet-free experiment and advocates for both individual and collective action to reclaim our mental clarity. He also highlights the crucial need for allowing children to engage in independent play for healthier development.

Ashley Whillans, an Assistant Professor at Harvard Business School and author of "Time Smart," shares her insights on how intentional time management can enhance happiness. She discusses the concept of 'time confetti' and its potential to boost well-being, emphasizing the importance of prioritizing time over money. Whillans suggests conducting a personal time audit to replace unfulfilling tasks with more rewarding activities. She also advocates for taking time off work to foster engagement and productivity, urging a cultural shift towards valuing breaks.

Ajahn Sucitto, a seasoned Buddhist monk with decades of meditation teaching under his belt, shares profound insights on silencing our inner critics. He discusses strategies to disarm the perfectionist voice that plagues us, highlighting the importance of self-compassion and mindfulness. The conversation embraces the idea that life shouldn't be about operating at 100%, allowing us to cultivate goodwill in meditation. Ajahn also emphasizes the significance of community and ethical living, encouraging listeners to balance ambition with acceptance for true personal growth.

Brené Brown, a research professor and bestselling author, reveals that most people can only name three emotions: happy, sad, and angry. She discusses her groundbreaking work, including mapping 87 emotions in 'Atlas of the Heart' and emphasizes the importance of emotional granularity. The conversation covers how expanding your emotional vocabulary can enhance relationships and set healthy boundaries. Brené also tackles the differences between jealousy and envy, offering insights into better emotional regulation and authentic connections.

Oren Jay Sofer, a meditation teacher and the author of "Say What You Mean," sheds light on the art of mindful communication. He emphasizes communication as a learnable skill that can enhance relationships. Topics include understanding personal motivations, the transformative power of nonviolent communication, and how conflict can deepen connections. Sofer also discusses techniques for engaging in meaningful conversations and the necessity of being present, suggesting that even everyday chats can foster personal growth.

Dr. Lori Brotto, a clinical psychologist and director of UBC’s Sexual Health Laboratory, shares her expertise on how mindfulness can transform sexual health. She discusses the role of interoception in enhancing intimacy and techniques for individuals and couples to alleviate sexual distress. The conversation tackles common myths about sex, the impact of societal stigmas on women’s sexuality, and the empowering effects of mindfulness practices. Brotto emphasizes that cultivating pleasure can serve as essential self-care, challenging conventional views on sexual expression.

Kaira Jewel Lingo, a lay dharma teacher and former nun in Thich Nhat Hanh’s Order of Interbeing, shares her wisdom on nurturing relationships. She introduces the Beginning Anew practice, a transformative Buddhist tool for resolving conflict and deepening bonds. Listeners learn about its four steps and how even skeptics can benefit. Kaira discusses the significance of gratitude and appreciation, emphasizing personal accountability and effective communication as essential for healthy connections.