10% Happier with Dan Harris

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.

Brother Pháp Dung, a Dharma teacher from Thich Nhat Hanh’s Plum Village tradition, shares his poignant insights on suffering and grief. He reflects on Thich Nhat Hanh's teachings, emphasizing the concept of 'interbeing' as a counter to individualism, and discusses the transformative power of compassion and community. Pháp Dung also explores the cyclical nature of life, urging listeners to embrace suffering as a path to deeper understanding and connection. Personal anecdotes about mindfulness underscore the importance of remembrance and emotional resilience in navigating loss.

In this insightful discussion, Ron Siegel, a Harvard Medical School psychology professor and mindfulness expert, shares his wisdom on the pressures of self-evaluation and societal expectations. He argues that embracing our insignificance can be liberating and offers strategies like mindfulness and self-compassion to combat self-criticism. The impact of evolutionary roots on our self-perception is explored, along with the importance of genuine connections over self-preoccupation. Siegel encourages listeners to find meaning beyond fleeting pleasures and to redefine true success aligned with personal values.

Claude AnShin Thomas, an ordained Zen monk and Vietnam veteran, shares profound insights on meditating amidst global chaos. He discusses how to navigate the emotional turmoil sparked by war imagery and the importance of mindful engagement. Drawing on his experiences, he emphasizes the necessity of personal reflection in understanding violence and calls for proactive, nonviolent actions. Thomas highlights the significance of community support and offers pathways to cultivate gratitude and compassion, urging listeners to confront their roles in the cycle of conflict.

Venerable Pannavati, a former evangelical pastor turned Buddhist nun, shares her transformative journey through various Buddhist traditions. She discusses the challenges of meditation, the importance of making vows, and the concept of 'healthy shame' in personal growth. Pannavati emphasizes the need for experiential wisdom in spiritual practice, advocating for a mindset of impermanence. She reflects on her evolution of faith, highlighting how diverse teachings can enhance one's spiritual journey and foster deeper connections.

Lama Rod Owens, trained in Tibetan Buddhism and author of "Love and Rage," delves into the apocalyptic themes of our times, urging us to see crisis as opportunity. He emphasizes the necessity of self-care in supporting others, asserting that embracing discomfort leads to greater resilience. Their discussion highlights the role of mindfulness in addressing heightened anxiety and societal issues like rising pedestrian deaths. Lama Rod also shares insights on navigating fear, cultivating empathy, and redefining personal practices to foster community well-being.

David Leonhardt, a Senior writer for The New York Times and Pulitzer Prize winner, dives into the psychological complexities of COVID-19 as we enter its third year. He discusses how perceptions of risk vary politically, exposing the irrationality present on all sides. With a focus on vaccination skepticism and societal polarization, he argues for a balanced public health approach that acknowledges personal freedoms. Leonhardt also shares insights on the rise of vehicle crashes as a symptom of social fabric fraying amid the pandemic.

Dr. Paul Gilbert, a psychology professor and founder of Compassion Focused Therapy, dives into the transformative power of compassion. He explains how wisdom and courage are essential for cultivating compassion, even in a stressful society. Gilbert also discusses the impact of trauma on our ability to access compassion and the significance of using meditation to enhance emotional wellness. He highlights the unique relationship between the vagus nerve, mindfulness, and self-compassion, advocating for compassion as a key tool in personal growth and ambition.