10% Happier With Dan Harris

A longtime cancer survivor — and our Teacher of the Month — has some suggestions for working with pain.   Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel 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.   Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!    To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris   Thanks to our sponsor: Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/h

Nobody makes it out of childhood unscathed. Here's a guide to letting go of the past.   Allison Sweet Grant, graduate with dual master’s degrees from the University of Michigan, is a psychiatric nurse practitioner, turned author. She has been published in The New York Times and The Atlantic. She is the author of two children’s picture books, The Gift Inside the Box and Leif and the Fall, co-authored with her husband Adam Grant. I Am the Cage is her debut novel. In this episode we talk about: The impact of your childhood trauma on your adult relationships The concept of the “junk drawer” (a metaphor for all the pain, self-doubt, and anxiety you might try to compartmentalize) Writing as a tool for self-acceptance and self-compassion  How to re-write your own story and where to start  Practical meditation tools to quiet the mind  The role of cathartic visualization  Dealing with imposter syndrome  And more Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Cha

A Buddhist recipe for speaking, working, and living in a way that will make you happy. JoAnna Hardy has practiced in multiple traditions since 1999. She is currently a meditation trainer at Apple Fitness+, a visiting teacher at Black Being LA, a visiting retreat teacher at Insight Meditation Society, and about to embark on a new mystery journey!  In this episode we talk about: Sila, the Buddhist code of ethics Concepts such as right livelihood and right speech  Why we lie The power of Buddhist tattoos  Hiri and Otappa (AKA healthy shame and healthy embarrassment) Related Episodes: How to Speak Clearly, Calmly, and Without Alienating People | Dan Clurman and Mudita Nisker Oren Jay Sofer, Practicing Mindful Communication The Buddha’s 8-Part Manual for a Good Life | Brother Pháp Dung The Surprising Power of “Healthy Embarrassment” | Koshin Paley Ellison The Selfish Case for Being Ethical | Eugene Cash   Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Cha

How to do “shadow work,” interpret your dreams, and find your “self.” Satya Doyle Byock is a psychotherapist and educator focused on the relationship with the unconscious. She is the director of The Salome Institute of Jungian Studies and the author of the book Quarterlife: The Search for Self in Early Adulthood. She writes weekly and hosts regular workshops on her Substack, Self & Society.  In this episode we talk about: The vast impact of Carl Jung’s work What separates Freud and Jung The connection between Jung’s ideas and Buddhism Practical exercises to help us resolve the tension between safety and meaning – between stability and taking a walk on the wild side Dreamwork: what it is, why we should do it, and the “how to” The perks of making the unconscious feel seen  Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  Satya’s Substack, Self & Society.  Satya’s new year-round program in Jungian Psychology and Myth (regi

Listening to your body… easier said than done? Sebene Selassie is here to help.  All this month, we’re sharing custom guided meditations from our teacher of the month, Sebene Selassie 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:  Sebene Selassie On: Resiliency, Rewriting Your Patterns and Finding a Teacher Who Speaks to You   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. Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditati

Every year, Joseph Goldstein does a three month silent meditation retreat by himself at his home in Massachusetts. In this conversation you're about to hear, Joseph had just emerged from one such retreat with a bunch of thoughts on what are called the three proliferating tendencies or three papañca to use the ancient Pali term.  These are three ways in which we perpetuate an unhealthy sense of self. Joseph has explained that you can think about the process of going deeper in meditation as a process of lightening up or getting less self-centered. You're about to get a masterclass in doing just that.  For the uninitiated, Joseph is one of the co-founders of the Insight Meditation Society in Barre, Massachusetts. His co-founders are two other meditation titans, Sharon Salzberg and Jack Kornfield. Joseph has been a teacher at IMS since it was founded in the seventies and he continues to be the resident guiding teacher there.  In this episode we talk about: The framework for understanding the three proliferating

The antidote to a noisy, chaotic world. Pico Iyer is the acclaimed and bestselling author of more than a dozen books translated into twenty-three languages, most recently the nationally bestselling Aflame: Learning from Silence.  In this episode we talk about: Why and how Pico found himself spending a lot of time at a silent monastery What he’s learned about the power and potency of silence  Why so many of us fear silence When silence is a tonic, and when it’s a weapon or shield  Why taking time out of your life is deeply beneficial — both for you and the people around you  How Pico takes what he learns at the monastery into his daily life  A wise approach to the news  Travel as a tool for transformation Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   Additional Resources:  Pico Iyer Journeys Pico Iyer TED Talks   Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and medit

The psychology and neuroscience of revenge.   James Kimmel, Jr. is a lecturer in psychiatry at the Yale School of Medicine, an expert on revenge, a lawyer, and the founder and co-director of the Yale Collaborative for Motive Control Studies. He is the creator of The Nonjustice System, the Miracle Court app, and SavingCain.org for recovering from grievances and revenge desires and preventing mass violence. His most recent book is The Science of Revenge: Understanding the World’s Deadliest Addiction—and How to Overcome It. In this episode we talk about: The horrific and violent bullying he endured as a child—which provoked his interest in the subject of revenge The connection between revenge and addiction  Our evolutionary programming for revenge Practical strategies for when you feel wronged How to seek justice without revenge An antidote to revenge cravings And much more Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Get ready for another Med

We’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 October, those meditations will come from Sebene Selassie, a Buddhist teacher in the Insight Meditation tradition.  In this episode, you’ll hear our executive producer, DJ Cashmere, in conversation with Sebene, who shares her backstory: how she first came to Buddhism and meditation, some of the challenges in her life, and what she hopes to bring to the 10% Happier community this month.  Related Episodes: Sebene Selassie, a Life of Service While Fighting Breast Cancer Discomfort: A Counterintuitive Source of Hope | Sebene Selassie Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends

A playbook for finding financial success without compromising your values.   David Gelles is a bestselling author and a climate correspondent for The New York Times. His new book, "Dirtbag Billionaire," reveals how Yvon Chouinard turned Patagonia into one of the world's most remarkable companies.    In this episode we talk about: What a ‘dirtbag’ means  The innovative ways in which Chouinard ran his company  The question of whether or not capitalism can be “done right” How to talk to your kids about about capitalism  Whether or not capitalism and the Dharma can co-exist Advice on how to live in a capitalist system How much time the species has left before we need to get our shit together on climate And more Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  David’s first 10% Happier interview Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and medi

How to stay calm and steady in uncertain times. Trudy Goodman, Ph.D., is the founding teacher of InsightLA and cofounder of The Institute for Meditation and Psychotherapy. Trudy has trained in mindfulness and Zen since 1973, holds a graduate degree in developmental psychology from Harvard, and is widely known for her role as the voice of Trudy the Love Barbarian in the Netflix series The Midnight Gospel.  In this episode we talk about: How to trust yourself  Why Trudy is interested in this topic of self-trust Why Trudy doesn’t love the word “enlightenment”, but does want to make the concept more accessible What self-love does — and doesn’t — look like, especially in a Buddhist context Staying steady in uncertain times Intuition and trusting yourself  The importance of getting out of your own bubble and differentiating between your opinions and values  The connection between forgiveness and trusting yourself   Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube C

Anyone with a passing familiarity with Buddhism will know that “delusion” is rarely, if ever, mentioned in a positive way. In fact, the Buddha included delusion (aka: confusion about the way things really are) on his list of “the three poisons.” The whole point of meditation, per the Buddha, is to uproot delusion -- along with greed and hatred. Only then can you be enlightened. My guest today is here to valiantly make the case that delusion -- or self-deception -- has an upside. Many upsides, in fact. While he concedes that self-deception can, of course, be massively harmful, he argues that it also plays a vital role in our success and wellbeing, and that it holds together friendships, marriages, and nations. Understanding this, he says, can make you happier, more effective, and -- crucially -- more empathetic with people with whom you disagree. Shankar Vedantam is the host of the popular podcast and radio show Hidden Brain. His latest book is called Useful Delusions: The Power and Paradox of the Self-Decei

From The Way Out Is In, the official podcast of Thich Nhat Hanh's Plum Village tradition, co-hosted by frequent 10% guest Brother Chan Phap Huu and leadership coach Jo Confino. In this installment, Brother Phap Huu and Jo discuss the true meaning of Zen, finding beauty and meaning in simplicity, and how to practice so in everyday life. Also, what does it mean to be part of a Zen tradition? And how do we practice Zen? How do we see the world ‘through the eyes of Zen’? The conversation also touches upon the cultivation of mindfulness, concentration, and insight; the importance of humility; finding beauty in the mundane; the sacredness of objects and spaces; the role of rituals and routines; the balance between sophistication and simplicity in one’s spiritual practice; and much more. The episode concludes with a short meditation, guided by Brother Phap Huu, on being present and grateful for the wonders of life. Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together

Because even doing the dishes can be an opportunity to wake up. We’re bringing you some of our favorite gems from the archives, as chosen by our staff. This week, we’re hearing from dharma teacher Kamala Masters as chosen by our executive producer DJ Cashmere. Kamala reflects on the practice of equanimity, and how to be mindful even in the “hell realm” of raising young children.  Full Episode:  How To Be Okay No Matter What | Kamala Masters   Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel 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   SPONSORS:  Odoo: Disc

A toolkit for navigating your fears, finding your “core,” and having sovereignty over your nervous system.   Brené Brown is a research professor at the University of Houston, where she holds the Huffington Foundation Endowed Chair at the Graduate College of Social Work. She is the author of six #1 New York Times bestsellers and the host of two award-winning podcasts.    In this episode we talk about: The inspiration behind her new book (it involves a fateful game of pickleball) The importance of building a strong "core" rather than operating from a place of dysfunction or fear How to achieve sovereignty over your nervous system Brené’s "above the line" / "below the line" practice How language acts as an indicator light for our emotions The role of our values and how to operationalize them Why we shit talk other people How to build your capacity for paradoxical thinking  And more Related Episodes: You're Doing Feelings Wrong Vulnerability: The Key to Courage   Join Dan’s online community here Follow Da

Practical ways to lead a good life.  Kieran Setiya is the Peter de Florez Professor of Philosophy at MIT, where he works on ethics and related questions about human agency and human knowledge. He is the author of Midlife: A Philosophical Guide and Life Is Hard: How Philosophy Can Help Us Find Our Way. He also maintains a Substack newsletter, Under the Net. In this episode we talk about: How Kieran became interested in practical philosophy (and philosophy more generally) A brief history of philosophy  The connection between philosophy and self-help Whether Buddhism is a philosophy? The upside of missing out (as opposed to FOMO)  Kieran’s mild beef with the Stoics techniques for dealing with grief and loss  Why living well is not the same as feeling happy The connection between Plato, Aristotle and contemporary influencers today  How to deal with physical adversity  Navigating failure  Kieran’s case for meditation  Operationalizing the cliché of “enjoying the process” rather than the outcome How to deal with t

Our Teacher of the Month answers a common question: how do I find the time to meditate? Vinny turns this question on its head, and his answer might surprise you.   Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel 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   SPONSORS:  Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. Odoo: Discover how you can take your business to the next level by visiting odoo.com. Modern management made simple.  

A 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

A 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

Are 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, "