10% Happier with Dan Harris

In this enlightening discussion, Dr. Lisa Feldman Barrett, a leading researcher on emotions and a professor at Northeastern University, delves into the intricate nature of emotions versus feelings. She highlights how emotions evolved and how our brains construct them from sensory input. Dr. Barrett underscores the importance of emotional regulation and reframing sensations to build resilience. The conversation also touches on integrating gratitude and awe to enhance emotional well-being, offering valuable insights on navigating emotions in a post-pandemic world.

Bart van Melik, a meditation teacher specializing in veterans and youth in juvenile detention, shares insights from his book "Still, in the City." He introduces "relational dharma," a practice that brings meditation into daily conversations. Bart discusses how mindful pauses can improve family dynamics and enhance communication. He reflects on parenting and the challenges of awareness, offering practical tips for cultivating deeper connections. The conversation also touches on the transformative power of listening and being present in interactions.

Emma Seppälä, a Lecturer at Yale and Science Director at Stanford’s Center for Compassion and Altruism, discusses fascinating insights from happiness research. She highlights how breathing exercises can balance emotions and improve resilience, especially during stressful times. The conversation also delves into the powerful effects of nature on creativity and mental health, and emphasizes the importance of social connections for well-being, turning isolation into purposeful engagement.

John Biewen, host of "Scene on Radio," dives into the rewarding journey of examining personal biases, especially from a white man's perspective. He highlights how understanding race, systemic racism, and sexism can be both enlightening and enjoyable. Biewen advocates for mindfulness and honest self-reflection as tools for tackling social issues. His insights challenge listeners to confront their prejudices and engage in meaningful dialogues about identity and injustice, while also recognizing the enjoyment that can come with this transformative work.

George Saunders, an award-winning author and practicing Buddhist, shares insights from his celebrated work, 'Lincoln in the Bardo'. He discusses profound themes like viewing oneself as ‘energy bursts’ to understand suffering. The conversation delves into the interplay of creativity and mindfulness, highlighting writing’s resemblance to meditation. Saunders emphasizes the importance of genuine kindness over superficial niceness, and explores self-diminishment as a path to greater love and clarity. Additionally, he reflects on the transformative power of storytelling and revision.

Joining the conversation is Roshi Norma Wong, a Zen master, abbot of Anko-in Zen temple, and former state legislator from Hawaii. They explore the profound concept of oneness, questioning existence and our connection to the universe. Wong emphasizes the need for personal transformation before tackling societal issues and discusses the balance between humility and pride. The chat also highlights meditation as a vital tool for fostering interconnectedness and navigating today’s complex challenges.

Dr. Nicholas Christakis, a physician and sociologist from Yale, offers deep insights into the COVID-19 pandemic and human nature. He discusses how the crisis reveals our inherent goodness, which the virus exploits. Christakis explores the phases of the pandemic, emphasizing collective responsibility and the challenges of recovery. He also delves into ethical dilemmas we face and the dual nature of humanity, highlighting the importance of cooperation and social behavior. His books, 'Apollo's Arrow' and 'Blueprint', frame the conversation around our resilience and the potential for positive evolution in society.

Dr. Judson Brewer, a psychiatrist and mindfulness expert at Brown University, discusses how anxiety functions as a habit we can unwind. He distinguishes between physical sensations and mental ruminations, offering novel strategies to manage anxiety through mindfulness. The conversation touches on the importance of curiosity in reshaping our responses and whether any level of anxiety can be considered healthy. Brewer also emphasizes the role of empathy and emotional awareness in healing, encouraging listeners to embrace discomfort for personal growth.

Tanya Selvaratnam, a writer and artist, opens up about her harrowing experience of abuse in her relationship with former New York Attorney General Eric Schneiderman. She reveals the complexities of emotional manipulation and the journey to reclaim her agency. Tanya discusses the healing power of meditation, daily indulgences, and storytelling in overcoming trauma. The conversation emphasizes the importance of support systems and raises awareness about intimate partner violence, encouraging collective action toward change.

Andrea Fella, co-teacher at the Insight Meditation Center, shares her extensive experience in Insight Meditation. The conversation dives into the importance of confronting our biases and delusions in today's information-driven world. Andrea emphasizes how these biases shape our perceptions and how mindfulness can lead to personal liberation. She also touches on the significance of mental health support and the role of compassion in addressing difficult emotions. Through mindfulness, listeners can navigate the complexities of self and enhance their overall well-being.