10% Happier with Dan Harris

Discover key strategies for making and keeping New Year’s resolutions! The discussion dives into how our brains prioritize short-term goals over long-term ones. Learn to set achievable goals and leverage social support. The importance of self-compassion shines through, offering techniques to reframe self-talk. Plus, gain insights on normalizing setbacks and building resilience in habit formation. Embrace fresh starts and make your goals a collaborative effort for greater success!

In this engaging discussion, Vinny Ferraro, a seasoned Dharma teacher and Guiding Teacher of the Big Heart City Sangha, shares transformative insights on life and death. He emphasizes the power of contemplating mortality to enhance mindfulness and personal growth. Vinny introduces practical practices like the 'five Daily Remembrances' and 'life reviews' that inspire listeners to live intentionally. He also highlights his work with at-risk populations, revealing how confronting our mortality can lead to compassion and deeper connections.

In this insightful dialogue, Sonya Renee Taylor, author and founder of The Body is Not An Apology, discusses the concept of 'radical self-love' as a transformative approach to self-acceptance. She shares her journey as a Black woman navigating societal beauty standards, emphasizing the destructive nature of self-loathing. The conversation explores practical tools for cultivating self-love, the importance of community in personal growth, and reimagining our relationship with our bodies as supportive allies. Taylor advocates for embracing our inherent worth despite societal pressures.

Zenju Earthlyn Manuel, an ordained Zen priest and prolific author, dives into the chaos of life and how to embrace it. She discusses the significance of sitting with disruption and finding value in the unknown. Manuel shares her unique concept, a 'sip of silence,' as a tool for mindfulness. The conversation also explores her poignant idea of 'death as a doorway to tenderness,' emphasizing that love can be both simple and profound. Personal anecdotes on racial tensions highlight how tenderness and vulnerability foster resilience amidst adversity.

In this engaging discussion, La Sarmiento, a seasoned Vipassana meditation practitioner and mindfulness teacher, explores the intricacies of judgment. They clarify the distinction between being judgmental and discerning, highlighting how mindfulness can help us recognize and mitigate harmful judgment. La gives insight into the allure of gossip, shares four vital questions for self-reflection, and emphasizes the importance of self-compassion on the path to true self-acceptance. This conversation is a refreshing take on navigating judgment, both of ourselves and others.

Kamala Masters, a veteran meditation teacher and co-founder of the Vipassana Metta Foundation, reveals the essence of equanimity and its common misconceptions. She shares her journey of integrating meditation into a busy life while raising three kids. Listeners learn about the significance of intentions, the dual nature of karma, and how mindfulness can transform everyday challenges. Kamala also offers practical techniques for cultivating compassion and emotional resilience, making mindfulness accessible for everyone, especially in hectic lives.

Dan and DJ Cashmere unveil what's behind the scenes of their show and tease an exciting New Year's meditation challenge. They share personal holiday experiences and reflect on the challenges of launching a new business amidst team changes. The hosts delve into the evolution of media and the importance of collaboration in navigating the complexities of their journey. Their nostalgic discussions about past meditation retreats reignite the joy of mindfulness, inviting listeners to connect deeper in their personal development journeys.

Anu Gupta is a multifaceted educator, lawyer, and scientist, known for his work in breaking bias through BE MORE with Anu. He shares his personal journey of overcoming deep-rooted biases as a gay immigrant of color. Gupta discusses the five causes of bias and the limitations of traditional DEI training, emphasizing mindfulness as a transformative tool. He introduces the PRISM toolkit for developing a compassionate understanding of bias, and explores the profound impact of shame on mental well-being in the process of unlearning negative narratives.

Michael Morris, a leadership professor at Columbia Business School and author of "Tribal," explores the dual nature of tribalism. He discusses its evolutionary roots and how it can enhance leadership and collaboration. The conversation emphasizes the significance of cultural psychology in motivating change and the impact of shared rituals in workplace dynamics. Morris highlights the power of symbols in fostering identity and community, while also addressing the dangers of divisive tribal instincts in politics, advocating for constructive dialogue to bridge divides.

Sloane Crosley, a bestselling author known for her witty takes on grief, joins with Dr. Bianca Harris to unpack the complexities of mourning. They delve into cumulative grief, sharing personal anecdotes of loss and the challenges of acceptance. Crosley critiques traditional grief models and emphasizes the therapeutic power of literature. They also discuss the emotional hurdles of experiencing grief during the holidays and the importance of candid conversations about sorrow, challenging societal taboos around expressing deep emotions.