10% Happier with Dan Harris

Guy Armstrong, a seasoned meditation teacher and author of "Emptiness: A Practical Guide for Meditators," explores the perplexing yet liberating Buddhist concepts of self and emptiness. He delves into how the notion of 'not-self' can transform our understanding of identity, encourage mindfulness, and foster deeper connections with others. Armstrong emphasizes the practical application of these ideas in daily life, revealing how embracing emptiness can lead to inner peace, compassion, and the overcoming of existential fears through meditation.

Devon and Craig Hase, seasoned dharma practitioners and authors, explore the intriguing relationship between mindfulness, meditation, and sexuality. They share insights from their year-long celibacy journey, discussing how it transformed their approach to intimacy. The couple highlights the often-overlooked discussions of sex in Buddhism and offers practical advice for enhancing connection in relationships. With humor and honesty, they encourage breaking free from conventional sexual scripts, aiming for deeper, more authentic experiences.

Dr. Donn Posner, a leader in Cognitive Behavioral Therapy for Insomnia and founder of Sleepwell Consultants, discusses the common struggles with sleep that many are facing today. He normalizes the anxiety around sleep problems and provides practical tips to combat insomnia, emphasizing the importance of a consistent sleep schedule and the benefits of natural light. Posner also sheds light on navigating the transition from acute to chronic insomnia, advocating for non-pharmacological treatments and personalized strategies for better rest.

Pete Carroll, the innovative football coach of the Seattle Seahawks, shares his insights on leadership and team-building, emphasizing mindfulness and compassion. Alongside him, high-performance psychologist Michael Gervais discusses how to optimize performance during challenging times, including the impact of confidence and optimism as trainable skills. They explore the importance of authentic relationships, the dangers of superficial positivity, and the transformative power of personal purpose, providing actionable advice for both personal and professional growth.

Sebene Selassie, a meditation teacher and author, and Jeff Warren, known for his 'Do Nothing Project,' dive deep into the value of mindfulness in chaotic times. They tackle how meditation can help navigate social anxiety as we reenter society and explore the challenge of feeling mindfully depressed. The duo emphasizes the importance of doing nothing amidst crisis, encouraging self-compassion and gratitude. They also discuss various meditation techniques, promoting personal growth and emotional clarity through the upcoming Summer Sanity Challenge.

Cara Lai, a mindfulness teacher, psychotherapist, and artist, shares her refreshing perspective on desire's role in our lives. She challenges the traditional Buddhist view that often shuns desire, instead advocating for it as a pathway to happiness. The conversation touches on how embracing desires can lead to self-acceptance and personal liberation. They explore the relationship between sexual energy and spiritual growth, and the importance of vulnerability during meditation. Lai encourages a compassionate relationship with one's cravings, integrating mindfulness into our desires for a more fulfilling life.

Rick Hanson, a psychologist and author of 'Neurodharma,' dives into the brain science behind enlightenment. He explains how everyday people can harness the benefits of meditation, regardless of their time commitment. Hanson emphasizes the importance of savoring positive experiences and cultivating presence to enhance emotional well-being. Through practical tips, he explores the intersection of neuroscience and spirituality, illustrating how small daily shifts can lead to significant personal growth and deeper connections with oneself and others.

Sally Armstrong, a meditation teacher with decades of experience leading retreats globally, shares valuable insights into mindfulness. She explores the Buddha's four foundations of mindfulness, emphasizing their relevance today. Sally discusses her transformative journey to meditation, how mindfulness shapes emotional responses, and the importance of awareness of the body. The intriguing concept of 'dukkha' is examined, urging listeners to reflect on their own experiences of suffering while offering pathways to peace and freedom.

Resmaa Menakem is a Minneapolis-based therapist, trauma specialist, and author of "My Grandmother’s Hands". He explores how racial trauma affects all bodies—regardless of color—arguing it manifests physically. Menakem introduces concepts like 'white body supremacy' and 'somatic abolitionism', urging deeper engagement in anti-racist practices. He emphasizes the importance of communal healing through bodily awareness, confronting privilege, and navigating discomfort. The conversation encourages transformative personal growth and sustained commitment to racial healing.

Elizabeth Mattis Namgyel, a retreat master and author, dives deep into the transformative power of faith, even for atheists. She shares insights on embracing open questions and how stillness can spark activism. Reflecting on her 35 years in Tibetan practice, Elizabeth discusses finding beauty in loss and the emotional intricacies of love and relationships. She emphasizes faith as an active choice in meditation and champions the role of kindness in nurturing connections during challenging times, all while encouraging curiosity and authentic engagement with life.