10% Happier with Dan Harris

Haemin Sunim, a Korean Zen Buddhist monk and author of the bestselling 'Love for Imperfect Things,' shares his journey from academia to monastic life. He discusses the importance of self-love and mindfulness, revealing how perfectionism often exists in our minds. With insights into relationship dynamics, he offers advice on empathy and support, emphasizing the beauty of imperfection. Sunim also reflects on the transformative power of attention in love, showing how genuine connections thrive through mindfulness.

Jamil Zaki, a psychologist and director of the Stanford Social Neuroscience Lab, shares insights from his book, The War for Kindness. He discusses the current ‘empathy deficit’ in our culture and reveals how selfishness can be detrimental. Zaki argues that kindness and empathy, often dismissed as soft skills, are essential in healing societal divides. He offers practical strategies for cultivating empathy, addressing challenges like empathy burnout, and emphasizes the radical power of intentional connections in fostering compassion.

Join Lama Rod Owens, a Boston-based Buddhist teacher and author of 'Love and Rage,' as he navigates the emotional landscapes of uncertainty, anxiety, and anger. He discusses the importance of self-care after turmoil and the significance of embracing discomfort for personal growth. Lama Rod emphasizes transforming rage into compassion and understanding underlying emotions. Listen for insights on mindful responses to anger and the power of vulnerability, all while promoting community and connection in challenging times.

Randy Fernando, co-founder of the Center for Humane Technology and featured in The Social Dilemma, discusses the profound impact of social media on mental health and society. He highlights dangers such as misinformation and anxiety while offering Buddhist-inspired techniques for mindful usage. Randy emphasizes the importance of intentional engagement to counteract the addictive nature of these platforms. He also advocates for humane tech design and the power of social media to foster positive connections, urging users to reflect on their motivations online.

DaRa Williams, a guiding teacher at the Insight Meditation Society and an experienced mental health professional, discusses the transformative power of gratitude, especially during challenging times like 2020. She argues that gratitude can be viewed as a fifth Brahma Vihara, coexisting with compassion and joy. The conversation emphasizes how gratitude can foster resilience, encouraging listeners to find appreciation in life's small moments. DaRa shares practical tips and personal anecdotes, weaving emotional intelligence into the fabric of mindfulness.

Roshi Joan Halifax, a Buddhist teacher and anthropologist known for her work in end-of-life care, shares her insights on cultivating equanimity amid political chaos. She discusses the importance of balance in navigating today's turbulent landscape and promotes respectful engagement with differing views. Joan emphasizes that equanimity, likened to 'vitamin E,' isn't easily achieved but is vital for personal well-being. Through personal anecdotes, she explores the interplay of emotional strength and openness, and encourages ongoing mindfulness practices for resilience.

Brett Eldredge, a country music star with six #1 hits, opens up about his mental health journey and the impact of anxiety on his life. He candidly shares how ambition and perfectionism have fueled his challenges and discusses a unique therapy for panic attacks. Meditation has played a vital role in his creativity, especially during the making of his new album, 'Sunday Drive.' Eldredge emphasizes the importance of authenticity in both art and relationships, revealing how personal growth is intertwined with vulnerability and connection.

In this engaging discussion, Tuere Sala, a guiding teacher at Insight Seattle, shares insights on cultivating 'mudita', or sympathetic joy. She emphasizes celebrating others' happiness as a powerful antidote to schadenfreude, especially during divisive times. Tuere offers practical strategies for 'borrowing joy' from the successes of those around us, enhancing our own well-being and connections. She discusses the transformative impact of kindness and non-attachment, making the case for joy as a necessary skill for navigating life's challenges.

Joseph Goldstein, a pioneering figure in the world of meditation and co-founder of the Insight Meditation Society, shares three impactful mindfulness strategies. He emphasizes the practice of mindfulness of thinking, helping listeners recognize fleeting thoughts without judgment. Goldstein also dives into awareness of rushing, a common habit, and how everyday activities can reveal genuine insights. His accessible approach encourages a grounded mindset, fostering emotional freedom through simple yet profound practices in daily life.

In this enlightening conversation, Rev. angel Kyodo williams, the second black woman recognized as a teacher in the Japanese Zen lineage, discusses the vital role of compassion during challenging times, especially in the political realm. She emphasizes caring as a courageous act rather than a weakness. Topics include the importance of self-compassion, the danger of 'bypass culture' in kindness, and distinguishing genuine compassion from pity. The dialogue encourages listeners to cultivate empathy and navigate fear, fostering authentic connections amidst division.