10% Happier with Dan Harris

Alexis Santos, a seasoned meditation teacher with two decades of experience and a student of the renowned monk Sayadaw U Tejaniya, shares his journey of redefining meditation. He emphasizes that meditation is not a competition but a practice that flourishes with a relaxed mindset. Alexis discusses the power of awareness in daily life, encouraging listeners to embrace small mindful moments. He also reflects on transformative personal experiences and how mindfulness can reshape our mental habits, guiding us toward greater self-acceptance and presence.

La Sarmiento, a guiding teacher for BIPOC and LGBTQ+ sanghas at the Insight Meditation Community of Washington, DC, dives deep into 'radical kindness'—a transformative approach beyond conventional kindness. They discuss setting boundaries, the pitfalls of 'idiot compassion,' and the importance of self-acceptance in a judgmental culture. Sarmiento inspires listeners to embrace vulnerability and navigate relationships authentically, drawing connections to themes in the popular series Ted Lasso while promoting mindfulness and personal growth.

Jamil Zaki, a Stanford psychology professor and expert on empathy, discusses the transformative power of kindness. He emphasizes how our beliefs can shape reality, arguing that kindness begins with oneself and then expands to close relationships and communities. Zaki redefines empathy, urging us to share joy and support teamwork. He highlights the importance of trust and positivity in relationships, and explores the concept of self-compassion as a strength. Ultimately, he encourages cultivating a culture of kindness to counteract negativity.

Dacher Keltner, a leading psychologist and author of "Born to Be Good," champions the scientific merits of kindness over competition. He discusses Darwin's insights on human sympathy, emphasizes the vital role of touch in expressing compassion, and explores how teasing can foster connection. Keltner illustrates that kindness is essential for effective leadership and a cooperative society, positioning it as a powerful antidote to modern challenges like climate change and social disconnection. Join him as he redefines kindness in today’s world.

Modupe Akinola, an Associate Professor at Columbia Business School and host of the TED Business podcast, dives into the transformative power of stress. She argues that our mindset around stress can turn it into a growth tool. Modupe shares practical strategies for reframing stress, emphasizing self-care and mindfulness. She also discusses the importance of empathy in navigating conversations about diversity, equity, and inclusion, highlighting the value of authenticity and trust in the workplace. Get ready to rethink how you approach stress!

Robin Dunbar, Emeritus Professor of Evolutionary Psychology at Oxford, dives into the crucial role of friendships in our lives, especially amid rising loneliness. He introduces 'Dunbar's number,' explaining our brain's limit of maintaining around 150 meaningful connections. The conversation explores the impact of social media on relationships, the evolutionary origins of social bonds, and the importance of nurturing friendships for well-being. Dunbar also shares insights on gender dynamics in friendships and practical tips for overcoming the current friendship crisis.

Martine Batchelor, a former Buddhist nun and author, dives into enhancing relationships through the Buddhist concept of vedana, or feeling tone. She discusses how emotional experiences shape our interactions, emphasizing mindfulness to improve communication. The conversation also touches on navigating relationships during the pandemic, personal growth, and the importance of gratitude. Batchelor highlights the role of feeling tones in recognizing our perceptions of others, promoting healthier, more engaged connections.

Cal Newport, a computer science professor and bestselling author, dives into the chaos of modern work culture. He introduces the concept of the 'hyperactive hive mind,' critiquing how constant notifications hinder productivity. Newport shares strategies for managing digital communication overload and advocates for structured practices to improve collaboration. He highlights the struggles of remote work and emphasizes personal responsibility in navigating social media’s effects. Get ready to rethink how we work in a world of endless connectivity!

Kevin Griffin, a longtime Buddhist practitioner and author of "Living Kindness: Buddhist Teachings for a Troubled World," dives into the complexities of love and attachment. He explores how to love without becoming attached and emphasizes the distinction between loving-kindness and 'living kindness.' The discussion also highlights the significance of self-love, non-ill will, and the role mindfulness plays in nurturing compassion. Griffin candidly addresses the challenges of modern metta practice while advocating for a gentler approach to relationships and personal growth.

Sonya Renee Taylor, author and founder of The Body is Not An Apology, discusses the transformative power of radical self-love. She challenges societal norms and explores how embracing self-acceptance can combat self-loathing. The conversation delves into the innate joy of childhood, overcoming body shame, and the role of community in fostering self-compassion. Taylor envisions a world rooted in love, where compassion replaces aggression, encouraging listeners to cultivate a nurturing relationship with themselves.