10% Happier with Dan Harris

In this insightful discussion, Christina Feldman, a revered dharma teacher and co-founder of Gaia House, dives into the transformative power of mindfulness. She explains the Buddhist concept of 'vedana'—the emotional tones that shape our experiences. Feldman emphasizes how recognizing pleasant, unpleasant, and neutral feelings can liberate us from being controlled by them. By cultivating awareness and intentionality, we can turn unhappiness into a manageable challenge, enabling a deeper appreciation of life and promoting genuine happiness from within.

Jessica Nordell, an award-winning science journalist and author of "The End of Bias, A Beginning," dives into the science behind our biases and how they shape our perceptions. She discusses why popular strategies for confronting biases often fail and offers insights into the physiological effects of challenging these biases. The conversation emphasizes the role of mindfulness and loving-kindness in fostering self-awareness and reducing prejudice, urging listeners to embrace inclusive practices in their personal and professional lives.

In this enlightening discussion, meditation teacher Dawn Mauricio shares insights from her journey since 2005 and her expertise from Spirit Rock’s training program. She explains the importance of getting out of our heads and into our bodies, offering practical steps to enhance bodily awareness. The conversation delves into how mindfulness can transform emotional challenges, especially anger, into manageable sensations. Dawn also emphasizes the need for mindful interactions in today’s tech-driven world, advocating for a deeper connection with our physical selves.

Lindsay C. Gibson, a clinical psychologist and author, dives into the complexities of dealing with emotionally immature people, particularly parents. She highlights the signs of emotional immaturity and discusses coping strategies for those raised by such individuals. The conversation covers the impact of these relationships on adult life, the phenomenon of healing fantasies, and the importance of boundary-setting. Gibson emphasizes the role of self-awareness and compassion, offering listeners valuable tools for healthier interactions.

Susan Piver, a longtime dharma teacher and author of 'The Buddhist Enneagram: Nine Paths to Warriorship,' shares her insights on the Enneagram, a transformative tool for understanding personality types. She explains how the Enneagram helps us reveal blind spots and improve relationships, emphasizing its unique blend with Buddhist philosophy. Piver also discusses the absence of specific tests for the Enneagram, the concept of warriorship, and the cultivation of self-compassion, making a compelling case for its relevance in personal growth.

Mudita Nisker, a licensed therapist and communication coach, and Dan Clurman, a communication professor, share insights from their book, "Let's Talk." They discuss the importance of effective communication in personal relationships and the pitfalls of misunderstanding. Emphasizing mindfulness and reflective listening, they explore concepts like 'right speech' from Buddhism. Techniques for clarity, such as using 'I language' and fostering positive intentions in challenging conversations, are highlighted as keys to enhancing interpersonal connections.

In this engaging conversation, science journalist James Nestor, author of the bestselling book "Breath: The New Science of a Lost Art," reveals why many of us are breathing incorrectly. He discusses the surprising impacts of posture and mouth breathing on our health, and how fixing these issues can alleviate anxiety and improve sleep quality. Nestor shares practical breathing exercises and highlights the importance of exhalation, making a compelling case for why we should pay more attention to breathing as a tool for wellness.

In a thought-provoking discussion, William MacAskill, an associate professor at Oxford and co-founder of the effective altruism movement, redefines our approach to money. He emphasizes the potential impact of donating a portion of our income, arguing it could save lives. MacAskill shares practical tips for adopting longtermism, focusing on the welfare of future generations. He also discusses the psychological benefits of giving and the importance of understanding local needs in charitable initiatives. His insights offer a new perspective on combining personal fulfillment with altruistic responsibilities.

In this engaging discussion, Kelly McGonigal, a health psychologist and lecturer at Stanford University, shares insights from her book, The Joy of Movement. She explains the science behind the runner’s high and how exercise can release 'hope molecules' that boost our mood. Kelly emphasizes shifting the conversation around movement from obligation to joy and the importance of self-compassion in forming lasting habits. Listeners learn practical strategies for building healthy routines and the value of celebrating small wins in their fitness journey.

In this engaging discussion, Malcolm Gladwell, acclaimed author and host, dives into the complexities of working from home versus in-office collaboration. He shares insights on the emotional toll of isolation during the pandemic and the importance of kindness and social connections for personal growth. Gladwell also reflects on his famous 10,000 hours theory and his greatest journalistic mistakes, urging listeners to embrace lifelong learning and empathy. With fascinating stories from his research, he encourages a balance between self-sacrifice and community engagement.