10% Happier with Dan Harris

Jay Garfield, a philosophy professor at Smith College and an expert in Buddhist studies, tackles the intriguing concept that our sense of self is an illusion. He discusses the distinction between being a person and having a self, emphasizing that realizing this can be liberating. Garfield shares insights into how losing oneself can lead to deeper happiness and the significance of interconnection. He also explores the difference between pain and suffering and critiques the impact of social media on our identities, all while drawing from Buddhist principles.

Father Gregory Boyle, a Jesuit priest and founder of Homeboy Industries, shares his journey of fostering love and compassion for those involved in gangs. He discusses how empathy can transform lives, emphasizing the importance of seeing individuals as doing their best, even in challenging circumstances. Boyle shares insights on setting healthy boundaries and motivating others through joy. He also explores an inclusive notion of God, highlighting the profound impact of tenderness and kindness in healing communities and overcoming societal divisions.

Mushim Patricia Ikeda, a core teacher at the East Bay Meditation Center and experienced in both lay and monastic Buddhist practices, dives into the Three Dharma Seals—essential truths for happiness. She discusses our struggle with change and emphasizes the need to confront reality for personal growth. Mushim highlights how not personalizing our thoughts can build resilience and explores the profound connection between universal love and nirvana, inspiring listeners to navigate life's challenges with compassion and mindfulness.

In this enlightening discussion, Joseph Goldstein, a leading voice in Western mindfulness and co-founder of the Insight Meditation Society, explores the practicalities of mindfulness. He breaks down the classical four foundations, emphasizing the importance of body awareness and mindful breathing. Goldstein highlights the significance of recognizing feeling tones and their impact on our emotional lives. He shares techniques like walking meditation to enhance our daily mindfulness practices, inviting listeners to find freedom and equanimity through awareness.

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.