10% Happier with Dan Harris

Rohan Gunatilaka, the creator of the Buddhify app, joins Dan to discuss heartfelt moments from his father-son trip. They explore the emotional challenges of parenting, focusing on guilt and the longing for connection while navigating a busy life. Laugh-out-loud parenting antics highlight the joy and vulnerability of moments spent together. Listeners will appreciate the emphasis on mindfulness and trust in relationships, along with a guided meditation that fosters deeper connections with loved ones.

Leah Weiss, a researcher and author, specializes in burnout prevention and is a founding faculty member of the Compassion Institute at Stanford University. She discusses the alarming rise in burnout, especially among women post-COVID, and differentiates it from anxiety and depression. Their conversation touches on meditation's dual role in alleviating and potentially increasing burnout risk. Weiss emphasizes that burnout is a systemic problem and urges for workplace changes alongside individual strategies for balance and self-care.

Dzigar Kongtrul Rinpoche, a revered Buddhist teacher and author from a monastic background in Northern India, shares profound insights on the art of patience. He discusses the challenges of instant gratification in today’s world and offers practical techniques like meditation and mindfulness to cultivate patience. Rinpoche emphasizes the transformative power of conscious awareness and bodhicitta practice, encouraging universal compassion. He also addresses the impact of technology on our attention spans and provides strategies to navigate distractions while nurturing inner peace.

Stacy McClendon, a teacher at the Common Ground Meditation Center and a social worker, discusses how meditation boosts courage. She emphasizes the importance of the Buddhist Ten Paramis in nurturing bravery for societal issues, especially in racial justice. McClendon explores how white individuals can courageously engage in conversations about race and the notion of being a 'compassionate agitator.' The conversation highlights the transformative power of community and consistent meditation practice, especially in the wake of tragedy and collective grief.

Pamela Ayo Yetunde, co-editor of the award-winning book 'Black & Buddhist' and founder of the Buddhist Justice Reporter, dives deep into the communal aspect of meditation. She emphasizes that true happiness is interconnected with the well-being of others. Ayo introduces the concept of 'shock protection' and how meditation can empower collective action against social injustices. The discussion touches on resilience, compassion in divisive times, and the need for a unified approach to tackling societal challenges, advocating for mindfulness as a catalyst for meaningful change.

Shaila Catherine, the founder of Insight Meditation South Bay and author of "Focused and Fearless," joins the conversation to tackle the challenges of focus in our distraction-filled lives. She shares effective techniques for enhancing concentration during meditation and distinguishes between concentration and mindfulness. Shaila dives deep into the fascinating world of jhanas, realities of advanced meditation states, and discusses how these blissful experiences can be accessible to anyone. Her insights offer guidance for both novice and seasoned meditators.

Shannon Foley Martinez, a reformed neo-Nazi and consultant at American University, shares her extraordinary journey from hate to healing. She discusses her past in the white power movement and the pivotal moments that led her to embrace love and empathy. Shannon emphasizes the power of understanding and connection across ideological divides, while also highlighting how compassion and practices like yoga can aid transformation. Her insights on navigating difficult conversations and fostering resilience in relationships provide practical tools for more harmonious interactions.

Miguel Sancho, author of "More Than You Can Handle" and former senior producer at ABC News, joins his wife Felicia Morton, a public relations firm president. They share raw, humorous insights about their family’s battle with their son's severe illness. Miguel's ‘gospel of adequacy’ challenges the saintly portrayal of parents in crisis. They delve into the emotional toll of navigating medical emergencies, the transformative role of meditation, and the importance of genuine connections during tough times. Their candid stories highlight vulnerability and resilience.

Katy Milkman, a behavioral scientist and professor at the Wharton School, delves into the art of changing habits. She reveals the challenges of forming healthy habits, including the pitfalls of willpower and instant gratification. Through engaging techniques like 'temptation bundling,' she emphasizes making habit change fun and integrating enjoyable activities with the less appealing tasks. Milkman also discusses the importance of community support and flexible strategies, offering practical advice, including 'piggybacking' on existing routines and utilizing fresh starts for motivation.

Mushim Patricia Ikeda, a Buddhist teacher and activist, tackles the complexities of anger, uncertainty, and self-loathing in modern society. With humor and honesty, she shares actionable strategies for processing anger and fostering forgiveness toward those who harm us. The discussion also addresses the rise of anti-Asian violence, emphasizing community resilience and personal growth through kindness. Mushim encourages embracing uncertainty and highlights the importance of self-love in overcoming societal pressures, making her insights both timely and relatable.