10% Happier with Dan Harris

Kristin Neff, a leading expert in self-compassion research and professor at the University of Texas, shares insights on battling self-criticism. She emphasizes the transformative power of self-compassion, especially in high-pressure situations, advocating for kindness towards oneself. Kristin discusses her personal journey with mindfulness during challenging times and reveals how nurturing a supportive inner voice can promote resilience. She also explores the societal challenges surrounding self-acceptance and offers practical strategies for embracing imperfection.

Fleet Maull, a former inmate turned meditation teacher and author of "Radical Responsibility," discusses how personal struggles can fuel enlightenment. He shares insights from his time in prison, emphasizing the importance of meditation, compassion, and transformative journeys through grief. Fleet introduces neurosomatic mindfulness, highlighting how awareness of bodily sensations can enhance emotional connection. He also advocates for radical responsibility, urging listeners to embrace personal agency and cultivate positive change in their lives.

Daniel Goleman, a Harvard-trained psychologist and author of "Emotional Intelligence," discusses the four essential components of emotional intelligence and their significance, particularly in challenging times. He explores the impact of empathy and relationship management during the pandemic and shares insights about impulse control, like the "marshmallow test." Goleman also reflects on the origins of emotional intelligence and its relevance today, emphasizing compassion and connection in a world increasingly reliant on digital communication.

Sam Harris, a neuroscientist, philosopher, and meditation app founder, dives deep into the intertwining of mindfulness and public engagement. He shares insights on maintaining compassion amid heated discussions and the challenges of rational dialogue on contentious issues. Sam discusses the significance of integrating meditation into daily life and the emotional complexities of family dynamics during retreats. He advocates for openness in conversation as a means to foster understanding in society, urging listeners to embrace mindfulness as a tool for stability.

Laurie Santos, a tenured professor at Yale known for her influential happiness course, shares science-based strategies for coping with the emotional challenges of winter and the pandemic. She discusses navigating difficult family conversations during the holidays, combating pandemic fatigue, and the power of self-care. Laurie emphasizes why traditional sources of happiness often fall short, the joy of missing out (JOMO), and cultivating a sense of time affluence to enhance well-being amidst chaos.

Pamela Weiss, a Dharma teacher and author of 'A Bigger Sky,' sheds light on the often-overlooked wisdom of women in Buddhism, particularly the Buddha's wife and aunt. She explores why their contributions have been marginalized and how reintroducing these voices can enrich modern practice. The discussion touches on the need for balance in the spiritual realm, emphasizing feminine energies to create a more inclusive approach. Through personal experiences, Pamela highlights the importance of community, compassion, and human connection in the pursuit of enlightenment.

In this engaging discussion, Zindel Segal, a clinical psychologist from the University of Toronto and a trailblazer in mindfulness for mental health, delves into the intricate relationship between depression and anxiety. He emphasizes the therapeutic power of meditation and the importance of establishing routines as a natural antidepressant. Segal encourages listeners to treat depression as an old acquaintance, while advocating for mindfulness-based cognitive therapy as a compassionate method to confront and understand uncomfortable emotions.

Bhikkhu Bodhi, a Buddhist monk and expert translator of Buddhist texts, shares insightful perspectives on the teachings of the Buddha. He discusses the importance of understanding the Buddha's life and teachings for modern meditators. Topics include how his teachings survived an oral tradition, interpretations of karma and rebirth, and the daily life of the Buddha. Bhikkhu also emphasizes the significance of compassion and social engagement within Buddhist practice, illustrating how these teachings remain relevant today.

Bill Doherty, a marriage counselor and founder of Braver Angels, shares valuable strategies for navigating tricky family conversations, especially during the holidays. He emphasizes the importance of using 'I statements' to foster understanding and avoid conflict. Discussing his organization's mission, he explores techniques for bridging political divides and highlights the significance of empathy in discussions. Doherty offers insights on self-reflection, active listening, and finding common ground to transform challenging dialogues into meaningful connections.

Bonnie Duran, a professor at the University of Washington and an expert in Buddhist meditation, dives deep into the connection between meditation and indigenous practices. She shares her transformative experiences with native ceremonies like the sun dance and presents the fascinating concept of the Seven Spokes of Satipatthana. Duran also offers a powerful six-word mantra for navigating tough days, highlighting the significance of mindfulness, cultural connection, and the essential role of love in fostering societal change.