10% Happier with Dan Harris

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.

Catherine Price, author of 'How To Break Up With Your Phone' and a renowned expert on screen/life balance, explores the idea that fun is a trainable skill essential for a fulfilling life. She discusses creative strategies to achieve screen/life balance, shares personal insights on rediscovering fun through movement, and emphasizes the importance of play in adulthood. Catherine also offers practical tips to combat smartphone dependence, encouraging listeners to prioritize real-life experiences and mindful joy over digital distractions.

JoAnna Hardy, an Insight meditation teacher and author, dives into the importance of loving-kindness amidst a tumultuous election season. She discusses the Four Brahma Viharas and how they can transform fear and anxiety into compassion and connection. Hardy emphasizes the need for emotional awareness and the practice of metta, particularly when faced with differing views. With practical strategies for navigating negativity, she advocates for mindful media consumption and taking breaks during emotionally charged times. This conversation offers a refreshing perspective on fostering positivity.

Dr. Abigail Marsh, an Associate Professor at Georgetown University and author of "Fear Factor," delves into the nature of fear and its transformative potential. She discusses the trainable aspects of courage and how overcoming fear can enhance altruistic behavior. Marsh explores the connection between personal suffering, empathy, and altruism, while highlighting the role of fear in fostering human connection. Through relatable examples, she challenges perceptions of bravery, advocating for compassion and community resilience, especially in the face of societal challenges.

Dr. Mark Hyman, a leader in Functional Medicine and author of thirteen bestselling books, dives into the connection between food and mental health. He discusses how nutrition affects not just our bodies but our minds, advocating for food as a social justice issue. Hyman emphasizes the gut-brain relationship and promotes the 'pegan' diet, combining health with ethical eating. The conversation shines a light on systemic changes needed to ensure access to healthy food, highlighting the challenges facing marginalized communities.

James Baraz, co-founder of Spirit Rock Meditation Center and author of Awakening Joy, shares insights on the true nature of joy. He argues that joy isn't just about feeling good but involves embracing all emotions, especially during tough times. The conversation delves into the role of meditation in addressing social issues like climate change and racial injustice. Baraz emphasizes that genuine happiness can emerge through understanding suffering, gratitude, and love, highlighting the importance of mindfulness in cultivating a fulfilling life.

In this conversation, Keith Campbell, a researcher of narcissism for over 30 years, dives into the complexities of narcissism in relationships, especially distinguishing between grandiose and vulnerable types. He shares strategies for dealing with narcissists, including the CPR method—Compassion, Passion, and Responsibility. Campbell also discusses how narcissism has evolved in the age of social media and offers insights on identifying narcissistic traits, promoting self-awareness, and managing one's ego for healthier relationships.

Phillip Moffitt, a Dharma teacher and former Esquire editor, delves into how the Buddha's teachings can guide us through life's changes. He discusses the significance of the Four Noble Truths as tools for navigating suffering and fostering empathy. Moffitt emphasizes mindfulness as a way to respond to challenges wisely. He also shares personal anecdotes about finding joy amid difficulties, illustrating the importance of cherishing moments in challenging times. His insights reveal how intentional living can transform our approach to life's unpredictability.