10% Happier with Dan Harris

Kaira Jewel Lingo, a lay Dharma teacher and former nun in Thich Nhat Hanh’s Order of Interbeing, shares powerful insights on maintaining healthy relationships. She discusses the 'Beginning Anew' practice, outlining its four steps and how it fosters mindfulness and communication. Kaira emphasizes the transformative power of gratitude and regret in resolving conflicts, illustrating how expressing appreciation can strengthen bonds. With personal anecdotes, she highlights the importance of open dialogue and regular check-ins to nurture deeper connections.

Emiliana Simon-Thomas, the science director of the Greater Good Science Center at UC Berkeley, dives deep into the neuroscience of happiness. She discusses the vital role of compassion in enhancing personal well-being and the transformative power it holds. The difference between empathy and compassion becomes clearer, with practical insights on cultivating kindness. Simon-Thomas also explores the complexities of love, advocating for discernment in relationships while highlighting the inherent goodness of humanity that promotes collective happiness. A thought-provoking listen!

Join The Minimalists, Joshua Fields Milburn and Ryan Nicodemus, known for their impactful documentaries and recent book, as they delve into the art of living with less. They share their personal journeys toward minimalism and discuss how this lifestyle fosters freedom from consumerism. Renowned Buddhist teacher Oren Jay Sofer adds depth by connecting mindfulness to minimalism, encouraging listeners to reevaluate their attachment to material things. Together, they highlight the importance of prioritizing relationships over possessions for a more meaningful life.

Daniel Ellenberg, a seasoned psychotherapist and president of the American Psychological Association's Division 51, dives into the intricacies of masculinity. He discusses how traditional masculinity ideology hinders men's emotional bonds and contributes to health disparities. Ellenberg emphasizes the importance of self-compassion and vulnerability in fostering deeper connections. He shares insights on parenting, overcoming societal pressures, and redefining masculinity to encourage emotional growth and healthier relationships among men.

Kristin Neff, an Associate Professor at the University of Texas at Austin and a self-compassion research pioneer, challenges the assumption that self-compassion leads to weakness. She outlines the concept of fierce self-compassion, detailing how it empowers individuals to assert themselves while embracing kindness. The conversation explores the balance between tender and fierce self-compassion, constructive versus destructive anger, and shares actionable techniques for personal growth. Kristin’s insights particularly underscore the importance of these concepts for women, encouraging everyone to harness their inner strength.

Susan Piver, a practicing Buddhist and New York Times bestselling author, shares counterintuitive advice for strengthening relationships. She emphasizes the importance of discussing challenging topics like religion and politics to build connection. Piver explains how hard questions can help navigate the complexities of love, illustrating the differences between fleeting affairs and lasting partnerships. With insights from her updated book, she advocates for vulnerability, active listening, and self-awareness as keys to fostering intimacy and understanding in relationships.

Leslie Booker, one of America’s leading dharma teachers, shares her insights on managing anxiety through community connection and mindfulness. She emphasizes the Buddhist concepts of impermanence and dissatisfaction, highlighting how awareness of our bodies can help settle anxious feelings. The conversation explores the role of meditation, movement, and social support in alleviating stress. Booker also introduces the Taming Anxiety Challenge, aimed at providing practical strategies for living intentionally with anxiety, encouraging listeners to embrace vulnerability and connection.

Ellen Hendriksen is a clinical psychologist and author who specializes in anxiety, particularly social anxiety. In this engaging conversation, she discusses how social anxiety has intensified during the pandemic and offers strategies for gradual reintegration into social situations. Ellen emphasizes the importance of embracing uncertainty, setting flexible expectations, and cultivating authentic connections. She also highlights the role of mindfulness and meditation in alleviating anxiety, helping listeners navigate their social fears with greater ease.

Luana Marques, an Associate Professor at Harvard Medical School and President of the Anxiety and Depression Association of America, explores the often-misunderstood nature of anxiety. She shares insights on how our relationship with anxiety, rather than anxiety itself, can be problematic. Marques discusses the TEB Cycle (Thoughts, Emotions, Behavior) and emphasizes the dangers of avoidance, advocating for gradual exposure to fears. Listeners learn practical strategies to navigate anxiety effectively, including mindfulness techniques and tips for managing anxiety in relationships.

Join singer-songwriter Sara Bareilles, known for her work on 'Waitress' and 'Amidst the Chaos,' as she dives into her personal battles with anxiety and depression. She shares how articulate expression and meditation became vital tools for healing. Explore themes of self-discovery, acceptance of imperfections, and the impact of the pandemic on mental health. Listen as Sara reflects on the power of vulnerability and community, all while navigating her artistic journey and introducing a meditation challenge to help others manage their well-being.