Sinopsis
Dan Harris is a fidgety, skeptical ABC newsman who had a panic attack live on Good Morning America, which led him to something he always thought was ridiculous: meditation. He wrote the bestselling book, "10% Happier," started an app -- "10% Happier: Meditation for Fidgety Skeptics" -- and now, in this podcast, Dan talks with smart people about whether there's anything beyond 10%. Basically, here's what this podcast is obsessed with: Can you be an ambitious person and still strive for enlightenment (whatever that means)? New episodes every Wednesday morning.
Episodios
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Matthew McConaughey On: His Morning Routine; When To Take Risks; How To Bounce Back From Fuckups; And the Dangers of Cynicism
19/09/2025 Duración: 01h07minA guide to navigating “the rodeo of life”. Academy Award–winning actor and #1 New York Times bestselling author Matthew McConaughey is a husband and a father, an eternal optimist, a hopeful skeptic, and a man of faith who believes that we should all start sellin’ Sunday morning like a Saturday night. His latest book is Poems and Prayers. In this episode we talk about: What Matthew’s prayer practice looks like How to figure out what your beliefs are His relationship with doubt and humility How to reframe your relationship with failure, risk, and embarrassment Morning rituals and how to prepare for the day Sins, cynicism, and what to do when things get hard Matthew’s take on the world Misconceptions of ‘good’ and ‘evil’ The difference between ‘hope’ and ‘belief’ Why “belief is punk rock” And more Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Medit
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How To Handle Turbulence and Transitions | Phillip Moffitt
17/09/2025 Duración: 01h10minA Buddhist recipe for reclaiming your sanity. Phillip Moffitt is a Buddhist meditation teacher and writer based in the San Francisco Bay Area in California. He has written several books and is also the founder and president of Life Balance Institute. In this episode we talk about: A Buddhist recipe for navigating life’s ups and downs Mindfulness tools for happier and smarter transitions We dive into the the Noble eightfold path Managing transitions with maximal happiness and resilience Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: To join Phillip’s email list, sign up here. Phillip's “Core Values and Essential Intentions Worksheet” On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "Heavily Meditated – The Dharma of Depression + Anxiety." This event is both in-person and online. Sign up here! Get ready for another Me
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What Should You Do With Your Life? | Suzy Welch
15/09/2025 Duración: 59minAre you living by default or by design? A provocative question from an NYU business professor. Suzy Welch is an award-winning NYU Stern School of Business professor, acclaimed management researcher, and New York Times best-selling author, most recently with “Becoming You: A Proven Method for Crafting Your Authentic Life and Career.” In this episode we talk about: The distinction between purpose and happiness What values actually are––and why it’s so hard for people to name their own 15 of the most significant core values The importance of knowing how other people experience your personality Tools for envisioning your desired future Why knowing your passion is not enough And much more Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: Values Bridge Pie 360 Suzy’s books On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "
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How To Cut Yourself Some Slack | Meditation with Vinny Ferraro
14/09/2025 Duración: 18minGuess what: you don’t have to fix yourself. All this month, we’re sharing custom guided meditations from our teacher of the month, Vinny Ferraro, exclusively available at DanHarris.com. Like any good drug dealer, the first taste is free – so today, we’re giving you a sample of what you can expect for the rest of the month. Related Episodes: You Can’t Hate Yourself Into Becoming a Better Person | Vinny Ferraro On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "Heavily Meditated – The Dharma of Depression + Anxiety." This event is both in-person and online. Sign up here! Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more at eomega.org/workshops/meditation-party-2025. Join Dan’s onl
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What To Do When Your Life Blows up | Emma Heming Willis
12/09/2025 Duración: 01h26minWhen life gets turbulent, is self-care self-indulgent? Emma Heming Willis is a mother, step-mother, wife, and an advocate. After her husband, Bruce Willis, was diagnosed with frontotemporal dementia, she became a passionate voice for care partners and families navigating neurodegenerative disease. Her new book is called The Unexpected Journey: Finding Strength, Hope, and Yourself on the Caregiving Path. In this episode we talk about: The moment Bruce was diagnosed The importance of self-care and community support for caregivers Actionable advice on making time for oneself How to ask for and accept help when you need it Why learning to care for other people is a skill we should all develop (and how it might actually enhance your life) Tools for dealing with life’s most difficult emotions How to reframe painful experiences And much more Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel On Sunday, September 21st from 1-5pm ET, join Dan and L
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How To Rewire Your Inner Dialogue and Re-Regulate Your Nervous System | Elizabeth Gilbert
10/09/2025 Duración: 01h05minA raw conversation about addiction, love, death, grief, recovery, and more. Elizabeth Gilbert is the #1 New York Times bestselling author of nonfiction and fiction books such as Big Magic and Eat Pray Love. Her new memoir is All The Way To The River: Love, Loss, and Liberation. In this episode we talk about: Ways that Elizabeth fostered dependency in her life What Elizabeth means when she says “make other people into my home” The modalities and practices Elizabeth uses to ground in her daily life The definition of healthy relationships – and how to have them Self-compassion Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "Heavily Meditated – The Dharma of Depression + Anxiety." This event is both in-person and online. Sign up here! Get ready for another Meditation Party at Omega Institute! This in-pe
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Your Negative, Ruminating Mind: Here's Your Way Out | Sister Dang Nghiem
08/09/2025 Duración: 01h17minWhen it comes to your demons, your baggage, you have a choice: transform or transmit. Sister Dang Nghiem, MD, (“Sister D”) was born in 1968 in Vietnam during the Tet Offensive, the daughter of a Vietnamese mother and an American soldier. She lost her mother at the age of twelve and immigrated to the United States at the age of seventeen with her brother. Living in various foster homes, she learned English and went on to earn a medical degree from the University of California – San Francisco. After suffering further tragedy and loss, she quit her practice as a doctor to travel to Plum Village monastery in France founded by Zen Master Thich Nhat Hanh, where she was ordained a nun in 2000, and given the name Dang Nghiem, which means adornment with nondiscrimination. She is the author of a memoir, Healing: A Woman’s Journey from Doctor to Nun (2010), and Mindfulness as Medicine: A Story of Healing and Spirit (2015). In this episode we talk about: The “beginning anew” practice: what it is, plus why and how it he
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Coach Dan Quinn Got Fired, So He Changed His Life.
07/09/2025 Duración: 29minThen he got put in charge of a losing team, and he turned them into winners. Dan Quinn is Head Coach of the Washington Commanders. He was fired from the Atlanta Falcons back in 2020, then signed up for a “360 review” where he solicited feedback from former players, peers, and bosses. He then brought all those learnings to his new job at the Commanders, where last year (his first year with the team), he created a very interesting culture. They had a surprisingly great, headline-making season last year, and their opening game of this season is today, September 7. In this episode we talk about: How to solicit and handle tough feedback How to give clear feedback without being a jerk Secrets for getting the best out of people Strategies for recovering from defeat and other varieties of setbacks Related Episodes: How To Stop Worrying About What People Think Of You | Michael Gervais Dr. Michael Gervais, Sports Psychologist The “Performance Whisperer” George Mumford Has Deep Strategies for Flow and Succ
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How To Regulate Your Nervous System For Stress, Anxiety, And Trauma | Peter Levine
05/09/2025 Duración: 01h10minThe creator of somatic experiencing shows Dan how to heal trauma through the body. Peter A. Levine, Ph.D., has spent the past 50 years developing Somatic Experiencing. He holds a doctorate in Biophysics from UC Berkeley and a doctorate in Psychology from International University. His work has been taught to over 30,000 therapists in over 42 countries. He is the author of the new book, An Autobiography of Trauma. Content warning: This episode includes discussions of rape and violence. In this episode we talk about: How to do somatic experiencing. You’ll see Dan play the role of guinea pig + make weird sounds The difference between somatic experiencing and talk therapy Somatic experiencing practices we can implement into our lives Why some people feel horror/terror at the thought of re-occupying the body and how to overcome those fears What the research says – and how these practices around body awareness have gone from the fringes to entering the scientific mainstream And how to move through ancient wounds
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Reset Your Nervous System: Actionable Advice for Stress, Burnout, and Trauma | Linda Thai
03/09/2025 Duración: 01h10minAn expert trauma therapist offers a master class in resilience. Linda Thai LMSW is a trauma therapist specializing in cutting-edge brain-and body-based modalities for complex developmental trauma. As an educator, she adeptly communicates on trauma, attachment, and the impact of oppressive systems. Passionate about healing trauma, Linda is redefining what it means to be wounded and whole and a healer. In this episode we talk about: A primer on your nervous system Stress, distress, traumatic stress and burnout The relationship between stress and digestion How to figure out if you’re stressed, burned out or traumatized Practical tools for resetting your nervous system Related Episodes: The Art and Science of the World’s Gooiest Cliche | Barbara Fredrickson Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop
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Chronic Stress Ages You. Here’s How To De-Stress for Longevity. | Elissa Epel
01/09/2025 Duración: 01h11minHow to reduce negative thoughts, get deep rest, and improve cellular health. Elissa Epel, Ph.D., is an international expert on stress, well-being, and optimal aging and a best-selling author of The Telomere Effect, and The Stress Prescription. She is a Professor in the Department of Psychiatry & Behavioral Sciences, at the University of California, San Francisco, where she is Vice Chair of Psychology and directs the Aging Metabolism Emotions Center. In this episode we talk about: What telomeres are Why chronic stress accelerates our rate of aging – and how to reverse it How we have way more control over aging than we think Small, consistent lifestyle changes we can make to promote longer telomeres The role of existential stress Meditation retreats as a reset for the nervous system How even 5-minutes of daily meditation can help Breathing practices that increase vagal tone Deep rest, and other states of mind that are crucial for cellular repair and growth How to counteract the impacts of stres
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You Can’t Hate Yourself Into Becoming a Better Person | Vinny Ferraro
31/08/2025 Duración: 38minWe’re in the midst of an exciting evolution of the overall 10% Happier project. In our quest to make this podcast more actionable – to help you operationalize all the game-changing ideas you encounter on this pod – we’re now offering guided meditations to accompany each full episode of the show, available to paid subscribers at DanHarris.com. For the month of September, those meditations will come from Vinny Ferraro, a Buddhist teacher in the Insight Meditation tradition. In this bonus episode, you’ll hear our head of content, DJ Cashmere, in conversation with Vinny, who shares his backstory: a tough kid from Brooklyn who found the Buddhist tradition to be the most helpful thing in his life. Related Episodes: A Radical Buddhist Approach To Making This The Best Year Of Your Life | Vinny Ferraro Three Buddhist Practices For Getting Your Sh*t Together | Vinny Ferraro On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a wo
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Professional Setbacks Happen to All of Us. Here Are Some Lessons From Resetting My Career. | Dan Harris & Toni Magyar
29/08/2025 Duración: 52minPractical learnings from Dan and his CEO on: focus, feedback, self-talk, and expecting adversity. 10% Media head honcho Toni Magyar joins Dan for a candid conversation about how to reset after a professional setback, navigating some tricky transitions, and how self-compassion and clear communication can make it all a bit easier. In this episode we talk about: Celebrating the one-year anniversary of our new business, independent of the app company that Dan co-founded How acknowledging that change is constant helps us live with uncertainty What it means to operate with self-compassion and why that’s different from lowering your standards Some of our big plans for the next year, including more live meditation and Q&As with Dan and the Teachers of the Month Related Episodes: I Just Went Through A Career Earthquake. Here’s What I Learned About Anger, Insomnia, and Bouncing Back | Dan Harris On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditatio
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How To Handle Toxic Thoughts | Sebene Selassie and Jeff Warren
27/08/2025 Duración: 01h09minWhat to do when the voice in your head is an asshole. Sebene Selassie is an author and meditation teacher. She writes the popular newsletter remind me to love and her first book is called, You Belong. Jeff Warren is an author and meditation teacher. He writes the popular newsletter Home Base and is the coauthor, along with Dan, of a book called Meditation for Fidgety Skeptics. And he is the co-host of the mind/bod adventure pod. Aaron Schultz aka DJ DRM has crisscrossed the globe for decades playing his own unique brand of dance music. Aaron is also a longtime meditator and Dharma practitioner in the Dharma Drum lineage of Chan Buddhism, and is a passionate devotee of GuanYin Bodhisattva. In this episode we talk about: How to relate to sticky stories and emotions How to face unpleasant feelings The 5 hindrances (that’s a Buddhist list of the main problems that arise in meditation) and how sneaky they can be The potential pitfalls of a “good sit” The role of right effort in meditation How expectati
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The Science of Conversation: How To Say What You Mean, Be Heard, and Stop People-Pleasing | Alison Wood Brooks
25/08/2025 Duración: 01h19minYou talk all day. Here’s how to do it better, according to a professor from Harvard Business School. Alison Wood Brooks comes from the Harvard Business School, where she teaches a course called “TALK: How to Talk Gooder in Business and Life,” which she has now turned into a book, called TALK: The Science of Conversation and the Art of Being Ourselves. In this episode we talk about: The evolution of conversation Why conversation is a skill — not just a natural talent How to develop conversational skills, including common conversational pitfalls to avoid Granular, tactical pieces of advice on how to have a conversation The science behind conversation that may surprise you Listening tips Conversational repair strategies How kindness can go pear shaped How to handle difficult moments in conversation The difference between focusing on other people and people pleasing How to integrate these incredible learnings into your life How soft skills are becoming increasingly more valuable with the rise of AI Joi
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How To Meditate When You're Freaking Out | Kaira Jewel Lingo
24/08/2025 Duración: 18minWhat to do when you're in the grip of grief, anxiety, or overwhelm. Our Teacher of the Month, Kaira Jewel Lingo, has some suggestions for finding your way through. Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "Heavily Meditated – The Dharma of Depression + Anxiety." This event is both in-person and online. Sign up here! Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more at eomega.org/workshops/meditation-party-2025. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
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How To Handle Your Demons | Vinny Ferraro
22/08/2025 Duración: 19minWe’re bringing you some of our favorite gems from the archives, as chosen by our staff. This week, we’re hearing from dharma teacher Vinny Ferraro, as chosen by our producer Eleanor Vasilli. Vinny explores the concept of “alignment” and how you can actually choose your own attitude – and choose your own adventure. Full Episode: Three Buddhist Practices for Getting Your Sh*t Together | Vinny Ferraro Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "Heavily Meditated – The Dharma of Depression + Anxiety." This event is both in-person and online. Sign up here! Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26t
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Next Time You’re Suffering, Ask Yourself This Question | Caverly Morgan
20/08/2025 Duración: 01h03minThe highest form of self compassion (is seeing there’s no self in the first place). Caverly Morgan is a meditation teacher who blends the original spirit of Zen with a modern nondual approach, drawing from her eight years of training in a silent Zen monastery. She's authored two books—The Heart of Who We Are: Realizing Freedom Together and A Kids Book About Mindfulness. Caverly is also the Founder and Lead Contemplative of two nonprofits—Peace in Schools, creating the first U.S. semester-long credited mindfulness course in high schools, and Realizing Freedom Together, dedicated to making practices that lead to liberation for all, accessible to all. Learn more at caverlymorgan.org In this episode we talk about: How to move past a constricted view of the self Relative vs absolute truth Joseph Goldstein tips on getting a glimpse of no self The perks of meat and potato dharma More practices to help supercharge our practice How love and self-compassion factor into all of this Join Dan’s online community h
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The Science of Self-Hypnosis | Dr. David Spiegel
18/08/2025 Duración: 01h08minHow it can help with stress, anxiety, and panic. Dr. David Spiegel is Willson Professor and Associate Chair of Psychiatry at Stanford School of Medicine. Standing on a lifetime of research and clinical experience (nearly 50 years), he is a world renowned expert on hypnosis and has treated more than 7,000 patients with it. He founded the Reveri app to make his methodology accessible to all. In this episode we talk about: What hypnosis actually is — and how it does or doesn’t differ from the mainstream conceptions (ie stage hypnotists) The types of people who are — and aren’t — hypnotizable. And why. We go over the steps of self-hypnosis, so you can do it at home We talk about the differences between hypnosis and a flow state The difference between hypnosis and meditation What happens in the brain during the hypnosis And what hypnosis is helpful for, including stress, anxiety, and panic (sidenote: Dan agreed to do the interview because he really wanted to see if hypnosis could help him with his ongoing claus
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How to Handle Discomfort, Uncertainty, and Overwhelm | Meditation with Kaira Jewel Lingo
17/08/2025 Duración: 14minAll this month, we’re sharing custom guided meditations from our teacher of the month, Kaira Jewel Lingo, exclusively available at DanHarris.com. Like any good drug dealer, the first taste is free – so today, we’re giving you a sample of what you can expect for the rest of the month. This meditation is about learning to sit with discomfort. Related Episodes: Are You Overcomplicating Your Life? Meet August's Teacher of the Month, Kaira Jewel Lingo Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more at eomega.org/workshops/meditation-party-2025. Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris