10% Happier with Dan Harris

How To Cut Yourself Some Slack | Meditation with Vinny Ferraro

<p dir="ltr">Guess what: you don't have to fix yourself. </p> <p dir="ltr">All this month, we're sharing custom guided meditations from our teacher of the month, Vinny Ferraro, exclusively available at <a href= "http://danharris.com/">DanHarris.com</a>. 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.<br /> <br /></p> <p dir="ltr">Related Episodes:</p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/you-cant-hate-yourself-into-becoming?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> You Can't Hate Yourself Into Becoming a Better Person | Vinny Ferraro</a></p> </li> </ul> <p><strong><br /> <br /></strong></p> <p dir="ltr">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 <a href= "https://www.nyimc.org/event/heavily-meditated/">here</a>!</p> <p dir="ltr">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 <a href= "http://eomega.org/workshops/meditation-party-2025">eomega.org/workshops/meditation-party-2025</a>.</p> <p><strong> </strong></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p><strong> </strong></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p>

What To Do When Your Life Blows up | Emma Heming Willis

<p dir="ltr">When life gets turbulent, is self-care self-indulgent?</p> <p><strong> </strong></p> <p dir="ltr"><a href="https://emmahemingwillis.com/">Emma Heming Willis</a> 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 <a href= "https://emmahemingwillis.com/the-unexpected-journey/">The Unexpected Journey: Finding Strength, Hope, and Yourself on the Caregiving Path</a>.</p> <p><strong> </strong></p> <p dir="ltr">In this episode we talk about:</p> <ul> <li dir="ltr" role="presentation">The moment Bruce was diagnosed </li> <li dir="ltr" role="presentation">The importance of self-care and community support for caregivers </li> <li dir="ltr" role="presentation">Actionable advice on making time for oneself </li> <li dir="ltr" role="presentation">How to ask for and accept help when you need it</li> <li dir="ltr" role="presentation">Why learning to care for other people is a skill we should all develop (and how it might actually enhance your life)</li> <li dir="ltr" role="presentation">Tools for dealing with life's most difficult emotions </li> <li dir="ltr" role="presentation">How to reframe painful experiences </li> <li dir="ltr" role="presentation">And much more</li> </ul> <p><strong><br /> <br /></strong></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p><strong><br /> <br /> <br /></strong></p> <p dir="ltr">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 <a href= "https://www.nyimc.org/event/heavily-meditated/">here</a>!</p> <p dir="ltr"> </p> <p dir="ltr">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 <a href= "http://eomega.org/workshops/meditation-party-2025">here</a>!</p> <p><strong><br /> <br /></strong></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p> </p>

How To Rewire Your Inner Dialogue and Re-Regulate Your Nervous System | Elizabeth Gilbert

<p dir="ltr">A raw conversation about addiction, love, death, grief, recovery, and more.</p> <p dir="ltr"><a href="https://www.elizabethgilbert.com/">Elizabeth Gilbert</a> 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.</p> <p dir="ltr">In this episode we talk about:</p> <ul> <li dir="ltr" role="presentation">Ways that Elizabeth fostered dependency in her life </li> <li dir="ltr" role="presentation">What Elizabeth means when she says "make other people into my home"</li> <li dir="ltr" role="presentation">The modalities and practices Elizabeth uses to ground in her daily life</li> <li dir="ltr" role="presentation">The definition of healthy relationships – and how to have them </li> <li dir="ltr" role="presentation">Self-compassion<strong><br /> <br /></strong></li> </ul> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a><strong><br /></strong></p> <p dir="ltr">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 <a href= "https://www.nyimc.org/event/heavily-meditated/">here</a>! </p> <p dir="ltr">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 <a href= "http://eomega.org/workshops/meditation-party-2025">here</a>!</p> <p><strong> </strong></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p>Sponsors: <br /> <br /></p> <p dir="ltr">Stitch Fix: Get started today with <a href= "http://stitchfix.com/happier">stitchfix.com/happier</a> and get 20% off your first order when you buy five or more items.<br /> <br /></p> <p dir="ltr">AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit <a href= "http://att.com/guarantee">att.com/guarantee</a> for details.</p>

Your Negative, Ruminating Mind: Here's Your Way Out | Sister Dang Nghiem

<p dir="ltr">When it comes to your demons, your baggage, you have a choice: transform or transmit.</p> <p dir="ltr">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).</p> <p dir="ltr">In this episode we talk about:</p> <ul> <li dir="ltr" role="presentation">The "beginning anew" practice:  what it is, plus why and how it helps. </li> <li dir="ltr" role="presentation">Is focusing on yourself self-indulgent?</li> <li dir="ltr" role="presentation">The four kinds of people, according to the buddha</li> <li dir="ltr" role="presentation">The concept of "soulmate" in a Buddhist context</li> </ul> <p dir="ltr">Related Episodes:</p> <ul> <li dir="ltr" aria-level="1"> <h2 dir="ltr" role="presentation"><span style= "font-size: 12pt;"><a href= "https://www.danharris.com/p/buddhist-strategies-for-reducing-91d?utm_source=publication-search"> Buddhist Strategies For Reducing Everyday Addictions (To Your Phone, Food, Booze, And More) | Sister Dang Nghiem</a></span></h2> </li> <li dir="ltr" style="font-size: 12pt;" aria-level="1"> <h2 dir="ltr" role="presentation"><span style= "font-size: 12pt;"><a href= "https://www.danharris.com/p/this-episode-will-make-you-stronger-a48?utm_source=publication-search"> This Episode Will Make You Stronger | Sister Dang Nghiem</a></span></h2> </li> <li dir="ltr" style="font-size: 12pt;" aria-level="1"> <p dir="ltr" role="presentation"><span style= "font-size: 12pt;"><strong>"<a href= "https://www.danharris.com/p/being-enough?utm_source=publication-search">I am enough</a>"</strong> (guided meditation by Sister D)</span></p> </li> </ul> <p><strong> </strong></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p><strong><br /> <br /></strong></p> <p dir="ltr">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 <a href= "https://www.nyimc.org/event/heavily-meditated/">here</a>! </p> <p><strong> </strong></p> <p dir="ltr">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 <a href= "http://eomega.org/workshops/meditation-party-2025">here</a>!</p> <p><strong><br /> <br /></strong></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p> </p>

Coach Dan Quinn Got Fired, So He Changed His Life.

<p dir="ltr">Then he got put in charge of a losing team, and he turned them into winners.</p> <p dir="ltr">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. </p> <p dir="ltr">In this episode we talk about:</p> <ul> <li>How to solicit and handle tough feedback</li> <li>How to give clear feedback without being a jerk</li> <li>Secrets for getting the best out of people</li> <li>Strategies for recovering from defeat and other varieties of setbacks</li> </ul> <p><strong> </strong></p> <p dir="ltr">Related Episodes:</p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/how-to-stop-worrying-about-what-people-79f?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> How To Stop Worrying About What People Think Of You | Michael Gervais</a></p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/dr-michael-gervais-sports-psychologist-250?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> Dr. Michael Gervais, Sports Psychologist</a></p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/the-performance-whisperer-george-afb?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> The "Performance Whisperer" George Mumford Has Deep Strategies for Flow and Success</a></p> </li> </ul> <p><strong> </strong></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p dir="ltr">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 <a href= "https://www.nyimc.org/event/heavily-meditated/">here</a>!</p> <p dir="ltr">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 <a href= "http://eomega.org/workshops/meditation-party-2025">here</a>!</p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p> </p>

How To Regulate Your Nervous System For Stress, Anxiety, And Trauma | Peter Levine

<p dir="ltr">The creator of <a href= "https://www.somaticexperiencing.com/about-peter">somatic experiencing</a> shows Dan how to heal trauma through the body.<br />  <br /> Peter A. Levine, Ph.D., has spent the past 50 years developing <a href="https://www.somaticexperiencing.com/">Somatic Experiencing</a>. 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.</p> <p dir="ltr"><strong>Content warning: This episode includes discussions of rape and violence.</strong></p> <p dir="ltr">In this episode we talk about:</p> <ul> <li>How to do somatic experiencing. You'll see Dan play the role of guinea pig + make weird sounds</li> <li>The difference between somatic experiencing and talk therapy</li> <li>Somatic experiencing practices we can implement into our lives</li> <li>Why some people feel horror/terror at the thought of re-occupying the body and how to overcome those fears</li> <li>What the research says – and how these practices around body awareness have gone from the fringes to entering the scientific mainstream</li> <li>And how to move through ancient wounds – and enrich our lives (whether we have trauma or not)</li> <li>Practices to fortify us in times of difficulty</li> <li>Facing mortality </li> </ul> <p>This episode was first published in April 2024.</p> <p dir="ltr">Related Episodes:</p> <ul> <li dir="ltr"><a href= "https://www.danharris.com/p/become-an-active-operator-of-your-c16?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> Become An Active Operator Of Your Nervous System | Deb Dana</a></li> <li><a href= "https://www.danharris.com/p/what-science-and-buddhism-say-about-98d?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> What Science and Buddhism Say About How to Regulate Your Own Nervous System | Deb Dana & Kaira Jewel Lingo</a></li> <li><a href= "https://www.danharris.com/p/how-to-live-with-the-worst-things-df4?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> How to Live with the Worst Things That Ever Happened to You | Stephanie Foo</a></li> <li><a href= "https://www.danharris.com/p/an-ace-therapist-gives-dan-a-run-8d3?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> An Ace Therapist Gives Dan A Run For His Money | Dr. Jacob Ham</a></li> <li><a href= "https://www.danharris.com/p/how-to-get-out-of-your-head-willa-a21?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> How to Get Out of Your Head | Willa Blythe Baker</a></li> </ul> <p><a href= "https://www.tenpercent.com/tph/podcast-episode/willa-blythe-baker-399">  </a></p> <p dir="ltr">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 <a href= "http://eomega.org/workshops/meditation-party-2025">here</a>!<br /> <br /> 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 <a href= "https://www.nyimc.org/event/heavily-meditated/">here</a>!<br /> <br /></p> <p dir="ltr">Sign up for Dan's weekly newsletter <a href= "https://bit.ly/3QtGRqJ">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p> </p>

Reset Your Nervous System: Actionable Advice for Stress, Burnout, and Trauma | Linda Thai

<p dir="ltr">An expert trauma therapist offers a master class in resilience.</p> <p><strong> </strong>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.</p> <p dir="ltr">In this episode we talk about:</p> <ul> <li dir="ltr" role="presentation">A primer on your nervous system </li> <li dir="ltr" role="presentation">Stress, distress, traumatic stress and burnout </li> <li dir="ltr" role="presentation">The relationship between stress and digestion </li> <li dir="ltr" role="presentation">How to figure out if you're stressed, burned out or traumatized</li> <li dir="ltr" role="presentation">Practical tools for resetting your nervous system</li> </ul> <p dir="ltr">Related Episodes:</p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/the-art-and-science-of-the-worlds-561?utm_source=publication-search"> The Art and Science of the World's Gooiest Cliche | Barbara Fredrickson</a></p> </li> </ul> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p dir="ltr"> </p> <p dir="ltr">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 <a href= "https://www.nyimc.org/event/heavily-meditated/">here</a>! </p> <p><strong> </strong>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 <a href= "http://eomega.org/workshops/meditation-party-2025">here</a>!</p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p>Sponsors: <br /> <br /></p> <p dir="ltr">AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit <a href= "http://att.com/guarantee">att.com/guarantee</a> for details.</p>

Chronic Stress Ages You. Here's How To De-Stress for Longevity. | Elissa Epel

<p dir="ltr">How to reduce negative thoughts, get deep rest, and improve cellular health.</p> <p dir="ltr"> </p> <p dir="ltr"><a href="https://www.elissaepel.com/">Elissa Epel, Ph.D.</a>, is an international expert on stress, well-being, and optimal aging and a best-selling author of <a href= "https://www.amazon.com/Telomere-Effect-Revolutionary-Approach-Healthier/dp/1455587974"> The Telomere Effect</a>, and <a href= "https://www.amazon.com/Stress-Prescription-Seven-Days-More/dp/014313664X/ref=tmm_pap_swatch_0?_encoding=UTF8&dib_tag=AUTHOR&dib=eyJ2IjoiMSJ9.bTiNVG88CU_tDRZWy9esL9Gs7FKQBraGh-Vq-CxZR6dFtqMbp8lrp_Bv2-NljPcfE3sNoBCrP7q1mJ9oZ6W_NgW5bAvuoQPgv1mTG-ULjZOGpPhqUUw4e-L2FgmIUkO_XWLMESgcshDsu40wkYI3_2dr3clzjqBhJn8plwekSyk.GTPHRdV5qNmGVkWkADb0UTYfwonKVvgHO79H73_5yl0"> The Stress Prescription</a>. 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 <a href="https://amecenter.ucsf.edu/">Aging Metabolism Emotions Center</a>. </p> <p><strong> </strong></p> <p dir="ltr">In this episode we talk about:</p> <ul> <li dir="ltr" role="presentation">What telomeres are</li> <li dir="ltr" role="presentation">Why chronic stress  accelerates our rate of aging – and how to reverse it</li> <li dir="ltr" role="presentation"> How we have way more control over aging than we think</li> <li dir="ltr" role="presentation">Small, consistent lifestyle changes we can make to promote longer telomeres </li> <li dir="ltr" role="presentation">The role of existential stress</li> <li dir="ltr" role="presentation">Meditation retreats as a reset for the nervous system</li> <li dir="ltr" role="presentation">How even 5-minutes of daily meditation can help</li> <li dir="ltr" role="presentation">Breathing practices that increase vagal tone </li> <li dir="ltr" role="presentation">Deep rest, and other states of mind that are crucial for cellular repair and growth </li> <li dir="ltr" role="presentation">How to counteract the impacts of stress eating </li> <li dir="ltr" role="presentation">How to reframe stress as a challenge</li> <li dir="ltr" role="presentation">And much more</li> </ul> <p><strong><br /> <br /></strong></p> <p dir="ltr">Related Episodes:</p> <ul> <li dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/become-an-active-operator-of-your-c16?utm_source=publication-search"> Become an Active Operator of Your Nervous System | Deb Dana</a></li> <li dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/what-science-and-buddhism-say-about-98d?utm_source=publication-search"> What Science and Buddhism Say About How to Regulate Your Own Nervous System | Deb Dana & Kaira Jewel Lingo</a></li> </ul> <p><strong><br /> <br /></strong></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p><strong><br /> <br /></strong></p> <p dir="ltr">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 <a href= "https://www.nyimc.org/event/heavily-meditated/">here</a>! </p> <p><strong> </strong></p> <p dir="ltr">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 <a href= "http://eomega.org/workshops/meditation-party-2025">here</a>!</p> <p><strong> </strong></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p> </p> <p>Sponsors: <br /> <br /></p> <p dir="ltr">AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit <a href= "http://att.com/guarantee">att.com/guarantee</a> for details.</p>

You Can't Hate Yourself Into Becoming a Better Person | Vinny Ferraro

<p dir="ltr">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 <a href="http://danharris.com/">DanHarris.com</a>. For the month of September, those meditations will come from <a href="https://vinnyferraro.org/">Vinny Ferraro</a>, a Buddhist teacher in the Insight Meditation tradition. </p> <p dir="ltr">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. <br /> <br /></p> <p dir="ltr">Related Episodes:</p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/a-radical-buddhist-approach-to-making-610?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> A Radical Buddhist Approach To Making This The Best Year Of Your Life | Vinny Ferraro</a></p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/three-buddhist-practices-for-getting-233?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> Three Buddhist Practices For Getting Your Sh*t Together | Vinny Ferraro</a></p> </li> </ul> <p><strong> </strong></p> <p dir="ltr">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 <a href= "https://www.nyimc.org/event/heavily-meditated/">here</a>!<br /> <br /></p> <p dir="ltr">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 <a href= "http://eomega.org/workshops/meditation-party-2025">here</a>!<br /> <br /></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a><br /> <br /></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p> </p>

Professional Setbacks Happen to All of Us. Here Are Some Lessons From Resetting My Career. | Dan Harris &amp; Toni Magyar

<p dir="ltr">Practical learnings from Dan and his CEO on: focus, feedback, self-talk, and expecting adversity.</p> <p dir="ltr">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. </p> <p dir="ltr">In this episode we talk about:</p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Celebrating the one-year anniversary of our new business, independent of the app company that Dan co-founded</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">How acknowledging that change is constant helps us live with uncertainty</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">What it means to operate with self-compassion and why that's different from lowering your standards</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Some of our big plans for the next year, including more live meditation and Q&As with Dan and the Teachers of the Month</p> </li> </ul> <p><strong> </strong></p> <p dir="ltr">Related Episodes:</p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/i-just-went-through-a-career-earthquake?utm_source=publication-search"> I Just Went Through A Career Earthquake. Here's What I Learned About Anger, Insomnia, and Bouncing Back | Dan Harris</a></p> </li> </ul> <p><strong> </strong></p> <p dir="ltr">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 <a href= "https://www.nyimc.org/event/heavily-meditated/">here</a>!<br /> <br /></p> <p dir="ltr">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 <a href= "http://eomega.org/workshops/meditation-party-2025">here</a>!<br /> <br /></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p> </p>

How To Handle Toxic Thoughts | Sebene Selassie and Jeff Warren

<p dir="ltr">What to do when the voice in your head is an asshole.</p> <p><strong> </strong></p> <p dir="ltr"><a href="https://www.sebeneselassie.com/">Sebene Selassie</a> is an author and meditation teacher. She writes the popular newsletter <a href= "https://sebeneselassie.substack.com/about">remind me to love</a> and her first book is called, <a href= "https://www.sebeneselassie.com/mybook">You Belong</a>. </p> <p dir="ltr"><strong> </strong></p> <p dir="ltr"><a href="https://jeffwarren.org/">Jeff Warren</a> is an author and meditation teacher. He writes the popular newsletter <a href="https://www.homebasewithjeff.com/">Home Base</a> and is the coauthor, along with Dan, of a book called <a href= "https://jeffwarren.org/books/meditation-fidgety-skeptics/">Meditation for Fidgety Skeptics</a>. And he is the co-host of the <a href= "https://www.mindbodpod.com/">mind/bod adventure pod</a>.</p> <p dir="ltr"><strong id= "docs-internal-guid-669b68e7-7fff-6c40-920b-5cdfb1b0ac6b"><br /></strong><a href="https://soundcloud.com/aaron-drm">Aaron Schultz aka DJ DRM</a> 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.</p> <p><strong> </strong></p> <p dir="ltr">In this episode we talk about:</p> <ul> <li dir="ltr" role="presentation">How to relate to sticky stories and emotions </li> <li dir="ltr" role="presentation">How to face unpleasant feelings </li> <li dir="ltr" role="presentation">The 5 hindrances (that's a Buddhist list of the main problems that arise in meditation) and how sneaky they can be </li> <li dir="ltr" role="presentation">The potential pitfalls of a "good sit"</li> <li dir="ltr" role="presentation">The role of right effort in meditation </li> <li dir="ltr" role="presentation">How expectations make us suffer</li> <li dir="ltr" role="presentation">Neurodivergence</li> <li dir="ltr" role="presentation">Working with shame (and how it differs from wise remorse) </li> <li dir="ltr" role="presentation">The connection between dancing and the Dharma (and why Dan is too self-conscious to dance)</li> </ul> <p><strong><br /> <br /></strong></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p><strong><br /> <br /></strong></p> <p dir="ltr">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 <a href= "https://www.nyimc.org/event/heavily-meditated/">here</a>! </p> <p><strong> </strong></p> <p dir="ltr">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 <a href= "http://eomega.org/workshops/meditation-party-2025">eomega.org/workshops/meditation-party-2025</a>.</p> <p><strong><br /> <br /></strong></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p><strong>Sponsors: <br /></strong></p> <p dir="ltr">Liquid IV: Savor the last bits of summer with Liquid I.V. Tear. Pour. Live More. Go to <a href= "http://liquidiv.com/">LiquidIV.com</a> and get 20% off your first order with code HAPPIER at checkout. </p> <p dir="ltr">AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit <a href= "http://att.com/guarantee">att.com/guarantee</a> for details.</p>

The Science of Conversation: How To Say What You Mean, Be Heard, and Stop People-Pleasing | Alison Wood Brooks

<p dir="ltr">You talk all day. Here's how to do it better, according to a professor from Harvard Business School.</p> <p dir="ltr"><a href="https://alisonwoodbrooks.com/">Alison Wood Brooks</a> comes from the Harvard Business School, where she teaches a course called "<a href= "https://www.hbs.edu/coursecatalog/2227.html">TALK: How to Talk Gooder in Business and Life</a>," which she has now turned into a book, called <a href= "https://alisonwoodbrooks.com/conversation-book/">TALK: The Science of Conversation and the Art of Being Ourselves</a>.</p> <p dir="ltr">In this episode we talk about:</p> <ul> <li dir="ltr" role="presentation">The evolution of conversation </li> <li dir="ltr" role="presentation">Why conversation is a skill — not just a natural talent </li> <li dir="ltr" role="presentation">How to develop conversational skills, including common conversational pitfalls to avoid</li> <li dir="ltr" role="presentation">Granular, tactical pieces of advice on how to have a conversation</li> <li dir="ltr" role="presentation">The science behind conversation that may surprise you</li> <li dir="ltr" role="presentation">Listening tips </li> <li dir="ltr" role="presentation">Conversational repair strategies </li> <li dir="ltr" role="presentation">How kindness can go pear shaped </li> <li dir="ltr" role="presentation">How to handle difficult moments in conversation </li> <li dir="ltr" role="presentation">The difference between focusing on other people and people pleasing </li> <li dir="ltr" role="presentation">How to integrate these incredible learnings into your life </li> <li dir="ltr" role="presentation">How soft skills are becoming increasingly more valuable with the rise of AI <strong><br /></strong></li> </ul> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a><strong><br /></strong></p> <p dir="ltr"><strong>Additional Resources: </strong></p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Alison's band, <a href= "https://www.thelights.band/shows">The Lights</a></p> </li> </ul> <p><strong> </strong></p> <p dir="ltr">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 <a href= "https://www.nyimc.org/event/heavily-meditated/">here</a>! </p> <p><strong> </strong></p> <p dir="ltr">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 <a href= "http://eomega.org/workshops/meditation-party-2025">eomega.org/workshops/meditation-party-2025</a>.</p> <p><strong><br /> <br /></strong></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p><strong>Sponsors: <br /></strong></p> <p dir="ltr">Function Health: Learn more and join using our link. Visit <a href= "http://www.functionhealth.com/HAPPIER">www.functionhealth.com/HAPPIER</a> to own your health.</p> <p dir="ltr">Factor Meals: Eat smart at <a href= "http://factormeals.com/TENPERCENT50OFF">FactorMeals.com/TENPERCENT50OFF</a> and use code TENPERCENT50OFF to get 50% off your first box, plus free breakfast for 1 year.</p> <p dir="ltr">AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit <a href= "http://att.com/guarantee">att.com/guarantee</a> for details.</p>

How To Meditate When You're Freaking Out | Kaira Jewel Lingo

<p>What 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. </p> <p><span style= "font-size: 12pt;"><strong> </strong></span></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p><span style= "font-size: 12pt;"><strong> </strong></span></p> <p dir="ltr">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 <a href= "https://www.nyimc.org/event/heavily-meditated/">here</a>!<br /> <br /> 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 <a href= "http://eomega.org/workshops/meditation-party-2025">eomega.org/workshops/meditation-party-2025</a>.</p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p>

How To Handle Your Demons | Vinny Ferraro

<p dir="ltr">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 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. </p> <p dir="ltr">Full Episode:<br /> <a href= "https://www.danharris.com/p/three-buddhist-practices-for-getting-233?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> Three Buddhist Practices for Getting Your Sh*t Together | Vinny Ferraro</a></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel<br /> <br /></a>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 <a href= "https://www.nyimc.org/event/heavily-meditated/">here</a>!<br /> <br /> 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 <a href= "http://eomega.org/workshops/meditation-party-2025">eomega.org/workshops/meditation-party-2025</a>.</p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p><strong id= "docs-internal-guid-a69ffbff-7fff-d145-fc42-581588965a5a"><br /> <br /></strong></p>

Next Time You're Suffering, Ask Yourself This Question | Caverly Morgan

<p dir="ltr">The highest form of self compassion (is seeing there's no self in the first place).</p> <p><strong> </strong></p> <p dir="ltr">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—<a href= "https://www.soundstrue.com/products/the-heart-of-who-we-are-1">The Heart of Who We Are: Realizing Freedom Together</a> and <a href= "https://akidsco.com/collections/kids-books/products/a-kids-book-about-mindfulness"> A Kids Book About Mindfulness</a>. 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 <a href= "https://www.realizingfreedomtogether.org/">Realizing Freedom Together</a>, dedicated to making practices that lead to liberation for all, accessible to all. Learn more at <a href= "http://caverlymorgan.org/">caverlymorgan.org</a></p> <p dir="ltr">In this episode we talk about:</p> <ul> <li dir="ltr" role="presentation">How to move past a constricted view of the self </li> <li dir="ltr" role="presentation">Relative vs absolute truth </li> <li dir="ltr" role="presentation">Joseph Goldstein tips on getting a glimpse of no self </li> <li dir="ltr" role="presentation">The perks of meat and potato dharma </li> <li dir="ltr" role="presentation">More practices to help supercharge our practice</li> <li dir="ltr" role="presentation">How love and self-compassion factor into all of this<strong><br /></strong></li> </ul> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p dir="ltr"><strong>Additional Resources: </strong></p> <p dir="ltr"><strong>Website</strong>: <a href= "https://www.caverlymorgan.org/danharris">Things Caverly wished she said to Dan Harris</a> </p> <p dir="ltr">A Practice: Fleshing Out Our Conditioning Prompts: </p> <ul> <li dir="ltr" role="presentation">In order to be loved, I need to . . .</li> <li dir="ltr" role="presentation">During times of conflict, I should . . .</li> <li dir="ltr" role="presentation">My parents always taught me that . . .</li> <li dir="ltr" role="presentation">I deserve . . .</li> <li dir="ltr" role="presentation">I'll be comfortable when . . .</li> <li dir="ltr" role="presentation">I'll be happy when . . .</li> <li dir="ltr" role="presentation">I know I should avoid . . .</li> <li dir="ltr" role="presentation">If only . . .</li> <li dir="ltr" role="presentation">Other people would be happy if I . . .</li> <li dir="ltr" role="presentation">It's best not to . . .</li> <li dir="ltr" role="presentation">I'm usually afraid of . . .</li> <li dir="ltr" role="presentation">To feel successful I need to . . .</li> <li dir="ltr" role="presentation">The thing I should most watch out for is . . .</li> <li dir="ltr" role="presentation">I never seem to be able to . . .</li> </ul> <p><strong><br /> <br /></strong></p> <p dir="ltr">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 <a href= "https://www.nyimc.org/event/heavily-meditated/">here</a>! </p> <p><strong> </strong></p> <p dir="ltr">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 <a href= "http://eomega.org/workshops/meditation-party-2025">eomega.org/workshops/meditation-party-2025</a>.</p> <p><strong id= "docs-internal-guid-5ee929ed-7fff-1b55-f2fe-e0530fc10522"><br /> <br /> To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></strong></p> <p> </p> <p>SPONSORS: <br /> <br /> <strong>Leesa</strong><br /> Go to <a href="http://leesa.com/">leesa.com</a> for 30% off mattresses, plus get an extra $50 off with the promo code "happier". </p> <p dir="ltr"><strong>StitchFix</strong><br />  Get started today at <a href= "http://stitchfix.com/happier">stitchfix.com/happier</a> to get $20 off your first order, and they'll waive your styling fee.</p>

The Science of Self-Hypnosis | Dr. David Spiegel

<p dir="ltr">How it can help with stress, anxiety, and panic.</p> <p dir="ltr"><strong id= "docs-internal-guid-a399fcc0-7fff-9547-f92b-91820a3591e9"></strong><a href="https://med.stanford.edu/profiles/david-spiegel">Dr. David Spiegel</a> 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 <a href= "https://www.reveri.com/">Reveri</a> app to make his methodology accessible to all.</p> <p dir="ltr">In this episode we talk about:</p> <ul> <li dir="ltr" role="presentation">What hypnosis actually is — and how it does or doesn't differ from the mainstream conceptions (ie stage hypnotists)</li> <li dir="ltr" role="presentation">The types of people who are — and aren't — hypnotizable. And why. </li> <li dir="ltr" role="presentation">We go over the steps of self-hypnosis, so you can do it at home</li> <li dir="ltr" role="presentation">We talk about the differences between hypnosis and a flow state</li> <li dir="ltr" role="presentation">The difference between hypnosis and meditation </li> <li dir="ltr" role="presentation">What happens in the brain during the hypnosis</li> <li dir="ltr" role="presentation">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 claustrophobia on airplanes and elevators. You'll get to hear him try…)</li> </ul> <p>Try Dr. David Spiegel's <a href= "https://www.reveri.com/">Reveri</a> app: 20% off yearly or lifetime with code <strong>10PERCENT</strong></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p dir="ltr">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 <a href= "http://eomega.org/workshops/meditation-party-2025">eomega.org/workshops/meditation-party-2025</a>.</p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p>SPONSORS: </p> <p dir="ltr"><strong>Function Health</strong><br /> Learn more and join using our link. Visit <a href= "http://www.functionhealth.com/HAPPIER">www.functionhealth.com/HAPPIER</a> to own your health.<br /> <br /> <strong>Monarch Money</strong><br /> Get control of your overall finances with Monarch Money. Use the code "happier" at <a href= "http://monarchmoney.com/">monarchmoney.com</a> in your browser for 50% off your first year.</p>

How to Handle Discomfort, Uncertainty, and Overwhelm | Meditation with Kaira Jewel Lingo

<p dir="ltr">All this month, we're sharing custom guided meditations from our teacher of the month, Kaira Jewel Lingo, exclusively available at <a href= "http://danharris.com/">DanHarris.com</a>. 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. </p> <p dir="ltr">Related Episodes:</p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/are-you-overcomplicating-your-life?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> Are You Overcomplicating Your Life? Meet August's Teacher of the Month, Kaira Jewel Lingo</a></p> </li> </ul> <p><strong> </strong></p> <p dir="ltr">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 <a href= "http://eomega.org/workshops/meditation-party-2025">eomega.org/workshops/meditation-party-2025</a>.</p> <p><strong> </strong></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p><strong> </strong></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p>

How To Repair the Damage After An Argument | Dr. Becky Kennedy

<p dir="ltr">It's good to apologize when you've hurt someone's feelings, but there's more to "making up" than simply an apology. We're bringing you some of our favorite gems from the archives, as chosen by our staff, and this week we're hearing from parenting expert and psychologist Dr. Becky Kennedy about taking the next step when you've made a mistake.<br /> <br /></p> <p dir="ltr">Full Episode: </p> <p dir="ltr"><a href= "https://www.danharris.com/p/how-to-repair-the-damage-after-a-96b?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> How to Repair the Damage After a Fight | Dr. Becky Kennedy</a></p> <p dir="ltr"><a href= "https://youtu.be/PHpPtdk9rco?si=aNmOGfYkfqoIUWDg">The Single Most Important Parenting Strategy | Becky Kennedy | TED</a></p> <p><strong> </strong></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel<br /> <br /></a>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 <a href= "http://eomega.org/workshops/meditation-party-2025">eomega.org/workshops/meditation-party-2025</a>.</p> <p><strong> </strong></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p> </p>

Think You Suck at Meditation? This Conversation Could Help. | Ofosu Jones-Quartey

<p dir="ltr">How to (constructively) lower the bar on your meditation practice.</p> <p><strong> </strong></p> <p dir="ltr"><a href="https://bornimusic.com/">Ofosu Jones-Quartey</a> is a meditation teacher, hip-hop artist, and author based in the DC area. He's a certified teacher with over 20 years of experience bringing mindfulness, self-compassion, and creativity to people of all ages. His stage name is "Born I,", and his new book is called <a href= "https://bornimusic.com/read/">Lyrical Dharma: Hip-Hop as Mindfulness</a>.</p> <p><strong> </strong></p> <p dir="ltr">In this episode we talk about:</p> <ul> <li dir="ltr" role="presentation">The definition of open-awareness meditation </li> <li dir="ltr" role="presentation">How it differs from classical concentration practices (such as focusing on your breath, or loving kindness phrases)</li> <li dir="ltr" role="presentation">Why Ofosu chose open-awareness meditation (in direct response to his struggles with OCD)</li> <li dir="ltr" role="presentation">How you can practice open-awareness meditation </li> <li dir="ltr" role="presentation">The benefits of a technique called "mental noting"</li> <li dir="ltr" role="presentation"> The "practice self-assessment tapes" that we run in our mind</li> <li dir="ltr" role="presentation">Self-compassion and "lowering the bar" in your meditation practice</li> <li dir="ltr" role="presentation">The relationship between  neurodiversity and meditation in general</li> <li dir="ltr" role="presentation">How to  depersonalize the experience of suffering</li> <li dir="ltr" role="presentation">And we hear some of Ofosu's music and the life experiences that inspired it</li> </ul> <p><strong><br /> <br /></strong></p> <p dir="ltr">Related Episodes:</p> <ul> <li dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/how-to-become-a-regular-meditator-514?utm_source=publication-search"> How to Become a Regular Meditator (and More) | Alexis Santos</a></li> <li dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/a-more-relaxed-way-to-meditate-alexis-0e2?utm_source=publication-search"> A More Relaxed Way to Meditate | Alexis Santos</a></li> </ul> <p><strong><br /> <br /></strong></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p><strong> </strong></p> <p dir="ltr">Additional Resources: </p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href= "https://bornimusic.com/lyricaldharma/">Lyrical Dharma Music Playlist</a></p> </li> </ul> <p> </p> <p dir="ltr">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 <a href= "https://www.eomega.org/workshops/meditation-party-2025">here</a>.</p> <p> </p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p> </p> <p><strong>Sponsors:<br /></strong></p> <p dir="ltr"><strong>Narwal Vacuum<br /></strong>If you want to treat your home to spotless, fresh floors, visit <a href= "http://us.narwal.com/podcast">us.narwal.com/podcast</a> to get the early bird price!</p> <p><strong><strong id= "docs-internal-guid-a8e678af-7fff-1f3f-0795-ef864706b42a">Function Health<br /></strong></strong>Learn more and join using our link. The first 1,000 get a $100 credit toward their membership. Visit <a href= "http://www.functionhealth.com/HAPPIER">www.functionhealth.com/HAPPIER</a> or use gift code HAPPIER 100 at sign-up to own your health.</p>

Let's Normalize Failure (The Right Kind) | Manu Kapur

<p dir="ltr">An expert in failure shows us how to find success in the most counterintuitive way.</p> <p><strong> </strong></p> <p dir="ltr"><a href="https://www.manukapur.com/">Manu Kapur</a> is currently the Director of the <a href= "https://sec.ethz.ch/">Singapore-ETH Center</a>, and <a href= "https://lse.ethz.ch/">Professor for Learning Sciences and Higher Education</a> at ETH Zurich, Switzerland, where he also directs <a href="https://www.fli.ethz.ch/">The Future Learning Initiative</a> (FLI). Manu is also the Founding Chair of the <a href= "https://lse.ethz.ch/doctoral-program-in-learning-sciences.html">ETH Zurich – EPFL Joint Doctoral Program in the Learning Sciences</a>.</p> <p><strong><br /> <br /></strong></p> <p dir="ltr">In this episode we talk about:</p> <ul> <li dir="ltr" role="presentation">The definition of Productive Failure (a concept Manu developed that allows you to design for and harness failure for deeper learning)</li> <li dir="ltr" role="presentation">Why we learn more from failing than from succeeding</li> <li dir="ltr" role="presentation">The difference between desirable and undesirable failure</li> <li dir="ltr" role="presentation"> The neuroscience of curiosity</li> <li dir="ltr" role="presentation">Practical ways to incorporate productive failure into your daily life</li> <li dir="ltr" role="presentation">How to get into your "failure zone" </li> <li dir="ltr" role="presentation">Cool concepts like the looking back and moving the Gold posts</li> <li dir="ltr" role="presentation">How to normalize failure and create environments in which other people feel safe to fail </li> <li dir="ltr" role="presentation">The role of psychological safety and a growth mindset</li> <li dir="ltr" role="presentation">And much more</li> </ul> <p><strong><br /> <br /></strong></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p><strong><br /> <br /></strong></p> <p dir="ltr">Additional Resources: </p> <ul> <li dir="ltr" role="presentation"><a href= "https://www.productivefailure.com/">Productive Failure</a></li> <li dir="ltr" role="presentation"><a href= "https://www.manukapur.com/prof-manu-kapur-at-tedx-lugano-sep-28-2019/"> Manu's Ted Talk</a></li> </ul> <p><strong><br /> <br /></strong></p> <p dir="ltr">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 <a href= "http://eomega.org/workshops/meditation-party-2025">eomega.org/workshops/meditation-party-2025</a>.</p> <p><strong> </strong></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p> </p> <p><strong>Sponsors:</strong></p> <p dir="ltr"><strong>Coop Sleep Goods<br /></strong> Upgrade your summer sleep. Visit <a href= "http://coopsleepgoods.com/HAPPIER10">coopsleepgoods.com/HAPPIER10</a> to get 20% off your first order. </p> <p dir="ltr"><strong>Open Phone</strong><br /> OpenPhone is offering our listeners 20% off of your first 6 months at <a href= "http://openphone.com/happier">OpenPhone.com/happier</a>.</p> <p dir="ltr"><strong>NOCD</strong><br /> Head over to <a href="http://nocd.com/">nocd.com</a> and book a free 15‑minute call with their team, to learn more and start getting help with OCD.</p>

Pods We Love: Happier with Gretchen Rubin

<p dir="ltr">Sharing an episode today from our friend Gretchen Rubin's podcast, <a href= "https://gretchenrubin.com/podcasts/">Happier</a>. Gretchen and her sister Elizabeth Craft discuss the idea of the "familect" and why it might be fun to create a  dictionary for our own familect. They also talk about a hack that makes it easier to use a smartphone, and they share dozens of listeners' thought-provoking  "Secrets of Adulthood."</p> <p dir="ltr">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 <a href= "http://eomega.org/workshops/meditation-party-2025">here</a>!</p> <p><strong> </strong></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p><strong> </strong></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p><strong id= "docs-internal-guid-5eb06a22-7fff-f196-37df-9d0672ae477a"><br /> <br /></strong></p>

A Surprisingly Effective Way to Deal With Your Inner Critic

<p dir="ltr">We're bringing you some of our favorite gems from the archives, as chosen by our staff. This week, we're hearing from therapist Dick Schwartz, as chosen by Mani Chandy from our Substack team. Schwartz is the founder of Internal Family Systems, a way of looking at all of the various "parts" that we have inside ourselves, and how they can work together or make things harder for us. </p> <p dir="ltr">Full Episodes:<br /> <a href= "https://www.danharris.com/p/how-to-handle-your-demons-dick-richard?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> How to Handle Your Demons | Richard Schwartz<br /></a><a href= "https://www.danharris.com/p/how-and-why-to-hug-your-inner-dragons-ac1?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false">How (and Why) To Hug Your Inner Dragons | Richard Schwartz<br /> <br /></a>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 <a href= "http://eomega.org/workshops/meditation-party-2025">here</a>!</p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p><strong id= "docs-internal-guid-72921400-7fff-d9a5-b96c-609d91e8ef68"><br /> <br /></strong></p>

How To Handle Dilemmas, Drift, Indecision, and Difficult People | Gretchen Rubin

<p dir="ltr">An avalanche of practical advice and brief (but powerful) life lessons.</p> <p><strong> </strong></p> <p dir="ltr"><a href="https://gretchenrubin.com/">Gretchen Rubin</a> is a New York Times bestselling author and happiness expert who explores human nature and habits. She's a highly acclaimed writer, host of the podcast <a href= "https://gretchenrubin.com/podcasts/"> Happier with Gretchen Rubin</a> and the founder of the award-winning <a href= "https://thehappierapp.com/">Happier app</a>. </p> <p><strong> </strong></p> <p dir="ltr">In this episode we talk about:</p> <ul> <li dir="ltr" role="presentation">What aphorisms are, and why they're useful </li> <li dir="ltr" role="presentation">How to make decisions that lead to a "bigger life"</li> <li dir="ltr" role="presentation">Why you should pay special attention to anything you lie about or hide </li> <li dir="ltr" role="presentation">The argument against task-sharing </li> <li dir="ltr" role="presentation">The dangers of being indecisive </li> <li dir="ltr" role="presentation">Why offering emotional validation can often be more powerful than offering solutions</li> <li dir="ltr" role="presentation">Why you should pay close attention when people repeat themselves over and over</li> <li dir="ltr" role="presentation">And much more</li> </ul> <p><strong><br /> <br /></strong></p> <p dir="ltr">Related Episodes:</p> <ul> <li dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/from-happier-with-gretchen-rubin-457?utm_source=publication-search"> The Happiness Project: Revisited</a> </li> <li dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/gretchen-rubin-on-how-to-use-your-d5d?utm_source=publication-search"> How To Use Your Five Senses To Reduce Anxiety, Increase Creativity, and Improve Your Relationships</a> </li> <li dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/small-ways-to-improve-your-everyday-3d9?utm_source=publication-search"> Small Ways to Improve Your Everyday Life Right Now</a> </li> <li dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/gretchen-rubin-outer-order-inner-bbb?utm_source=publication-search"> Outer Order, Inner Calm</a> </li> <li dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/gretchen-rubin-the-four-tendencies-c61?utm_source=publication-search"> 'The Four Tendencies'</a> </li> <li dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/gretchen-rubin-our-long-lost-pilot-274?utm_source=publication-search"> Gretchen Rubin (Our Long-Lost Pilot Episode)</a></li> </ul> <p><strong> </strong></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p><strong><br /> <br /></strong></p> <p dir="ltr">Additional Resources: </p> <ul> <li dir="ltr" role="presentation"><a href= "https://gretchenrubin.com/books/">Gretchen's books</a></li> <li dir="ltr" role="presentation"><a href= "https://gretchenrubin.com/newsletters/">The "Five Things Making Me Happy" Newsletter</a></li> <li dir="ltr" role="presentation"><a href= "https://secretsofadulthood.substack.com/">Gretchen on Substack: Secrets of Adulthood</a></li> </ul> <p><strong> </strong></p> <p dir="ltr">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 <a href= "https://www.eomega.org/workshops/meditation-party-2025">here</a>.<strong><br /> </strong></p> <p dir="ltr"> </p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p> </p>

Why You Say Yes When You Shouldn't — And How To Say No When It Matters Most | Dr. Sunita Sah

<p dir="ltr">A conversation with a Cornell professor who is attempting to rebrand the concept of defiance.</p> <p dir="ltr"><a href="https://www.sunitasah.com/">Dr. Sunita Sah</a> started her career as a physician but then switched over to organizational psychology. At Cornell, she conducts research on influence, authority, compliance, and defiance. She is the author of <a href="https://www.sunitasah.com/defy">Defy: The Power of No in a World That Demands Yes.</a></p> <p dir="ltr">In this episode we talk about:</p> <ul> <li dir="ltr" role="presentation">How Dr. Sah defines defiance </li> <li dir="ltr" role="presentation">The costs of compliance </li> <li dir="ltr" role="presentation">The five stages of defiance</li> <li dir="ltr" role="presentation">How to make defiance a practice</li> <li dir="ltr" role="presentation">The upside of tension </li> <li dir="ltr" role="presentation">The importance of knowing your values — how to articulate them, and how this relates to our biology, specifically our hormones </li> <li dir="ltr" role="presentation">The gender components of defiance <strong><br /></strong></li> </ul> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p><strong> </strong>To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p><strong>Sponsors:<br /></strong><br /> Smalls: For a limited time only, get 60% off your first order PLUS free shipping when you head to <a href= "https://Smalls.com/HAPPIER">Smalls.com/HAPPIER</a>. <strong><br /> </strong></p> <p>Function Health: Learn more and join using our link. The first 1,000 get a $100 credit toward their membership. Visit <a href= "https://www.functionhealth.com/HAPPIER">www.functionhealth.com/HAPPIER</a> or use gift code HAPPIER 100 at sign-up to own your health.</p>

Are You Overcomplicating Your Life? | Kaira Jewel Lingo

<p dir="ltr">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 <a href="http://danharris.com/">DanHarris.com</a>. For the month of August, those meditations will come from <a href= "https://www.kairajewel.com/">Kaira Jewel Lingo</a>, a Buddhist teacher who spent 15 years as a monastic in the Plum Village tradition.</p> <p dir="ltr">In this bonus episode, you'll hear our head of content, DJ Cashmere, in conversation with Kaira Jewel, sharing some of her fascinating backstory. From a communal Christian community in Chicago, to a Zen monastery in the south of France, to making her life as an independent teacher in New York, you'll hear how the thread of "voluntary simplicity" runs through all of it. </p> <p dir="ltr">Related Episodes:</p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/how-to-keep-your-relationships-on-133?utm_source=publication-search"> How To Keep Your Relationships On the Rails | Kaira Jewel Lingo</a></p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/a-buddhist-recipe-for-handling-turmoil-73e?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> A Buddhist Recipe for Handling Turmoil | Kaira Jewel Lingo</a></p> </li> </ul> <p dir="ltr">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 <a href= "http://eomega.org/workshops/meditation-party-2025">here</a>!<br /> <br /></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p> </p>

How To Find Joy In an Anxious World | Sara Bareilles and Dacher Keltner

<p dir="ltr">A conversation with singer-songwriter Sara Bareilles and psychologist Dacher Keltner, recorded at the <a href= "https://www.nytimes.com/events/wellfestival#overview">New York Times Well Festival</a>, moderated by Dan. All three of them have dealt with anxiety and continue to work with it, and they discuss the ways they look for joy and sustainable wellness. </p> <p dir="ltr">Related Episodes:</p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/sara-bareilles-anxiety-anger-and-567?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> Sara Bareilles: Anxiety, Anger, and Art</a></p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/the-evolutionary-case-for-kindness-ecd?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> The Evolutionary Case for Kindness | Dacher Keltner</a></p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/this-scientist-says-one-emotion-might-d45?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> This Scientist Says One Emotion May Be the Key to Happiness. Can You Guess What It Is? | Dacher Keltner</a></p> </li> </ul> <p><strong> </strong></p> <p dir="ltr">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 <a href= "http://eomega.org/workshops/meditation-party-2025">eomega.org/workshops/meditation-party-2025</a>.</p> <p><strong> </strong></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p><strong id= "docs-internal-guid-611d7808-7fff-aff3-6b57-582cf979a651"><br /> To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></strong></p>

Anxious? Confused? Powerless? A Four-Part Recipe for Staying Centered From a Buddhist Nun. | Ayya Anandabodhi

<p dir="ltr">Reclaim your power from the news, booze, shopping, or denial.</p> <p dir="ltr"><a href= "https://parayanavihara.org/monastic-community/">Ayya Anandabodhi</a> is the spiritual director of <a href= "https://parayanavihara.org/">Pārāyana Vihāra</a>, a monastic residence in Port Townsend, WA. She was raised in Wales, in the UK, and first encountered Buddhism in her early teens and began training as a nun at age 24. You can listen to some of her <a href= "https://dharmaseed.org/teacher/379/">Dharma talks, here</a>. </p> <p><strong> </strong></p> <p dir="ltr">In this episode we talk about:</p> <ul> <li dir="ltr" role="presentation">What centering means – and how to do it in the midst of chaos or calamity (Including some very practical tips)</li> <li dir="ltr" role="presentation">The difference between centering vs equanimity </li> <li dir="ltr" role="presentation">How to break out of old patterns </li> <li dir="ltr" role="presentation">The power of pausing</li> <li dir="ltr" role="presentation">How anger is justified, but it doesn't help</li> <li dir="ltr" role="presentation">A quick but deep dive into the Four Noble truths, a foundational Buddhist list</li> <li dir="ltr" role="presentation">We tackle the tricky topic of "true nature"</li> <li dir="ltr" role="presentation">We talk about the vital role of that treacly and often misunderstood term, compassion</li> </ul> <p><strong> </strong></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p><strong id= "docs-internal-guid-b7295563-7fff-53bf-5ccb-06ac643b057d"><br /> To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></strong></p>

Stop Caring What Other People Think About You | Bruce Hood

<p dir="ltr">A happiness expert explains how to alter your ego, reduce self-consciousness, and boost "okayness". </p> <p><strong> </strong></p> <p dir="ltr"><a href="https://brucehood.com/">Bruce Hood</a> has been a Professor of Developmental Psychology in Society at Bristol University since 1999, and for the past 5 years he has been concentrating on how to make students happier. He undertook his Ph.D. in neuroscience at Cambridge followed by appointments at University College London, MIT and a faculty professorship at Harvard. </p> <p><strong> </strong></p> <p dir="ltr">In this episode we talk about:</p> <ul> <li dir="ltr" role="presentation">How to define happiness</li> <li dir="ltr" role="presentation">How to be happy in the midst of a shitshow</li> <li dir="ltr" role="presentation">How to shift from being egocentric (self-focused) to allocentric (interconnected) </li> <li dir="ltr" role="presentation">The impacts of social isolation (and how to avoid it)</li> <li dir="ltr" role="presentation">The challenge of optimism (and how to overcome it)</li> <li dir="ltr" role="presentation">Finding a "flow state" through meditation</li> <li dir="ltr" role="presentation"> How to enhance your social connections</li> <li dir="ltr" role="presentation">Where "true, authentic happiness" comes from</li> <li dir="ltr" role="presentation">Controlling attention and rejecting negative comparisons </li> <li dir="ltr" role="presentation">The role of nature</li> <li dir="ltr" role="presentation">And much more</li> </ul> <p><strong><br /> <br /></strong></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p><strong><br /> <br /></strong></p> <p dir="ltr">Additional Resources: </p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href= "https://www.simonandschuster.co.uk/books/The-Science-of-Happiness/Bruce-Hood/9781398526372"> The Science of Happiness: Seven Lessons for Living Well</a></p> </li> </ul> <p><strong> </strong></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a>.</p> <p> </p>

Mayim Bialik on: Anxiety, Imagination, Manifestation, Faith, and the Best Time of Day to Meditate

<p dir="ltr">Dan welcomed his friend, the actor, neuroscientist and podcaster Mayim Bialik, and her co-host Jonathan Cohen to Substack with a live conversation. They talked about anxiety – one of many things they have in common – along with faith, imagination, manifestation (not in the way you might think), and what's the best time of day to meditate.</p> <p dir="ltr">Find <a href= "https://podcasts.apple.com/us/podcast/mayim-bialiks-breakdown/id1546456269"> Mayim Bialik's Breakdown</a> wherever you get your podcasts, and they're also on <a href= "https://substack.com/@bialikbreakdown">Substack</a>. </p> <p><strong> </strong></p> <p dir="ltr">Related Episodes:</p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href= "https://www.danharris.com/p/mayim-bialik-on-anxiety-anger-believing-c58?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> Mayim Bialik On: Anxiety, Anger, Believing in Both Neuroscience and God, and the Pressures of Being a Teen TV Star</a></p> </li> </ul> <p><strong> </strong></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p><strong> </strong></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p> </p>

A Radical, Counterintuitive Stress Reliever with Alua Arthur | Staff Picks

<p dir="ltr">We're bringing you some of our favorite gems from the archives, as chosen by our staff. This week, we're hearing from death doula Alua Arthur, as chosen by our managing producer Lauren Smith. Arthur helps people with all the non-medical aspects of dying – emotional, spiritual, and practical – and she has a simple question that she says simplifies decision-making and stress.</p> <p><strong> </strong></p> <p dir="ltr">Full Episode: </p> <p dir="ltr"><a href= "https://www.danharris.com/p/how-thinking-about-death-can-improve-769?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> How Thinking About Death Can Improve Your Life | Alua Arthur</a></p> <p><strong> </strong></p> <p dir="ltr">Join Dan's online community <a href= "http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a></p> <p><strong> </strong></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p> </p>