10% Happier with Dan Harris

Jay shares the most effective tool in his meditation toolkit. This targeted release can create huge physiological benefit and relaxation. About Jay Michaelson: Jay Michaelson is a writer & journalist, rabbi & meditation teacher, keynote speaker, and scholar of religion. Jay is the author of ten books, most recently The Secret That Is Not A Secret: Ten Heretical Tales. His 2022 book, The Heresy of Jacob Frank: From Jewish Messianism to Esoteric Myth, won the National Jewish Book Award for scholarship. He holds a JD from Yale, a PhD in Jewish Thought from Hebrew University, and nondenominational rabbinic ordination. To find this meditation in the Happier Meditation app, you can search for “Unravel Jaw Tension.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A Buddhist doctor/nun on how we’re all addicted to something—and how to reduce craving. 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). This episode is part of our monthlong Do Life Better series. We talk about: Related Episodes: Do Life BetterThis Episode Will Make You Stronger | Sister Dang NghiemThe Science Of Manifestation | James Doty Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.meditatehappier.com/podcast/tph/sister-d-899 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to use your innate mindfulness to turn the volume down, or even uproot, your everyday addictions. Dr. Judson Brewer is the Director of Research and Innovation at the Mindfulness Center and professor in Behavioral and Social Sciences and Psychiatry at the Schools of Public Health & Medicine at Brown University. He is the author of several books, including The Craving Mind, Unwinding Anxiety, and The Hunger Habit. This episode is part of our monthlong Do Life Better series. We talk about: Related Episodes: Do Life BetterGet Fit SanelyThe Anti-Diet | Evelyn TriboleThe Science of Why You Eat When You're Not Hungry–And How to Stop | Judson BrewerModern Life Is Making You Sick, but It Doesn't Have To | Gabor MatéWhy We're All Suffering from Racial Trauma (Even White People) -- and How to Handle It | Resmaa MenakemI Just Went Through A Career Earthquake: This Is What's Next.How to Break Your Anxiety Habit | Judson Brewer Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.meditatehappier.com/podcast/tph/judson-brewer-898 Additional Resources: MindShift Recovery See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This loving-kindness meditation can serve as a protection from fear, guard against anxiety, & help you tap into support from your community. About Leslie Booker: Booker brings her heart and wisdom to the intersection of Dharma, Embodied Wisdom, and Liberation. Using this framework, she supports folks in creating a culture of belonging through her teaching and writing on changing the paradigm of self and community care. She shares her offering widely as a university lecturer, public speaker, and Buddhist philosophy and meditation teacher. She currently lives in Philadelphia with her partner and pup and is the Co-Guiding Teacher of New York Insight. To find this meditation in the Happier Meditation app, you can search for “The Protection of Loving-Kindness.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A podcast pioneer on failure, resilience, luck, work/life balance, and the power of questions. Guy Raz has been instrumental in creating some of the most iconic podcasts in the world, including Wondery's How I Built This, Wow in the World and TED Radio Hour. The New York Times has described him as “one of the most popular podcasters in history.” This episode is part of our monthlong Do Life Better series. We talk about: Related Episodes: Do Life BetterSanely Ambitious #321 The Joy of Being Wrong | Adam GrantRethinking Success | Mia Birdsong Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://meditatehappier.com/podcast/tph/guy-raz-896 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to be less stressed and more productive. Nolitha Tsengiwe, a Dharma teacher and board member at Dharmagiri Retreat Center, in South Africa. She is also a graduate of Insight Meditation Society teacher training. This episode is part of our monthlong Do Life Better series. In this episode we talk about: Related Episodes: Do Life BetterSanely Ambitious Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.meditatehappier.com/podcast/tph/nolitha-895 Additional Resources: Listen to Nolitha’s talks on DharmaSeed See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Burnout is on the rise. Two experts show us how to combat it. Dr. Kristin Neff is an Associate Professor of Educational Psychology at the University of Texas at Austin. She is a pioneer in the field of self-compassion research, conducting the first empirical studies on self-compassion more than twenty years ago. Christopher Germer is a clinical psychologist and lecturer on psychiatry at Harvard Medical School. He also co-developed a highly impactful program called Mindful Self-Compassion, which has been taught to over 100,000 people across the world. This episode is part of our monthlong Do Life Better series. We talk about: Related Episodes: Do Life BetterSanely Ambitious Kryptonite for the Inner Critic | Kristin Neff#360 Self-Compassion Ain’t Always Soft | Kristin Neff#310 The Scientific Case for Self-Compassion | Chris GermerFor the Burned Out, Fried, and Exhausted | Emily & Amelia Nagoski Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://meditatehappier.com/podcast/tph/neff-germer-894 Additional Resources: Self-compassion event with Kristin Neff & Dan HarrisThe Self-Compassion TestThe Center for Mindful Self CompassionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We’re so often glued to our devices, but mindful screen time is possible. Flip the script and catch yourself before you go into zombie mode. About Dawn Mauricio: Dawn Mauricio discovered the practices of Buddhist meditation in 2005, and from then on, did what any well-intentioned perfectionist would do — plunge in head first! Since then, she's graduated from several teaching programs, including Spirit Rock's four-year Teacher Training. Her teaching style is playful, dynamic, and heartfelt, and she teaches extensively in her home-country of Canada, as well as the US, to teens, people of color, and folks of all backgrounds. To find this meditation in the Happier Meditation app, you can search for “Screen Time for Meditators.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A candid conversation about money: How much is enough? How to find real security? Sebene Selassie, an author and meditation teacher. She writes the popular newsletter Ancestors to Elements and her first book is called, You Belong. Jeff Warren is also an author and meditation teacher. He writes the popular Substack newsletter Home Base and is the coauthor, along with me, of a book called Meditation for Fidgety Skeptics. And he is the co-host of the mind/bod adventure pod. This episode is part of our monthlong Do Life Better series. We talk about: Related Episodes: Do Life BetterHow to Avoid the Toilet Vortex of Anxiety | Sebene Selassie and Jeff WarrenHow to Stay Calm No Matter What’s Happening | Sebene Selassie and Jeff WarrenMeditation Party: The “Sh*t Is Fertilizer” Edition | Sebene Selassie & Jeff WarrenMeditation Party with Sebene Selassie and Jeff Warren: Psychedelics, ADHD, Waking Up From Distraction, and Singing Without Being Self-ConsciousMeditation Party: Magic, Mystery, Intuition, Tattoos, and Non-Efforting | Sebene Selassie and Jeff Warren Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.meditatehappier.com/podcast/tph/meditation-party-892 Additional Resources: Register for Meditation Party at Omega, October 24 - 26, 2025Allison Strickland’s GoFundMe See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A Wharton professor shares practical tips on increasing your financial security, and eradicating the taboo around financial conversations. Dr. Wendy De La Rosa is an Assistant Professor at The Wharton School at the University of Pennsylvania. She focuses on behavioral science to improve consumers’ financial well-being. This episode is part of our monthlong Do Life Better series. We talk about: Related Episodes: Do Life Better543. The Psychology of Money | Morgan Housel#402. How To Work Around Your Own Irrationality | Richard Thaler#345 How to Change Your Habits | Katy Milkman Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.meditatehappier.com/podcast/tph/de-la-rosa-891 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

During major life transitions your emotional and mental world can kick into overdrive. Learn how to stay in the eye of the hurricane. About Joseph Goldstein: Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot. In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher. To find this meditation in the Happier app, you can search for “Calm In Big Transitions.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The science and dharma of mindful eating. How it can stop over eating—and how to actually make the habit. Brother Pháp Lưu is an ordained monk in the Plum Village tradition started by Zen Master Thích Nhất Hạnh. He’s worked with scientists at Dartmouth College and the Harvard T.H. Chan School of Public Health to develop research on the effect of Plum Village mindfulness practices on children. This episode is part of our monthlong Do Life Better series. We talk about: Related Episodes: Do Life BetterGet Fit SanelyThe Anti-Diet | Evelyn TriboleThe Science of Why You Eat When You're Not Hungry–And How to Stop | Judson Brewer Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.meditatehappier.com/podcast/tph/phap-luu-889 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What exercise does to your brain—and how to actually do it regularly. Wendy Suzuki is a Professor of Neural Science and Psychology at New York University, where she is also the first Asian-American Dean of the College of Arts and Science. She is the author of two books, Good Anxiety and Healthy Brain, Happy Life. This episode is part of our monthlong Do Life Better series. We talk about: Related Episodes: Do Life BetterGet Fit SanelySleep BetterThe Anti-Diet | Evelyn Tribole Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.meditatehappier.com/podcast/tph/wendy-suzuki-888 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Explore letting your body's most natural habit take over, and enjoy the benefits this brings to any moment. About Jeff Warren: Jeff makes meditation and practice accessible to diverse audiences in order to help people live more fulfilled and connected lives. He’s taught meditation to suspicious journalists, US Army cadets, burned-out caregivers, Arizona cops, formerly-incarcerated youth, virtuoso popstars, distractible teens, and every other conceivable demographic of freethinker, including squirmy six-year old kids. He tries to do this in a way that’s rigorous and clear and adventurous. You can find out more about him at jeffwarren.org. To find this meditation in the Happier app, you can search for “Being Simplicity.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Dan briefly whittles down his top 10 takeaways from the science of behavior change. In this episode we talk about: This episode is part of our monthlong Do Life Better series. Related Episodes: The Science of Making – And Keeping – New Year’s Resolutions | Hal Hershfield How To Change Your Habits | Katy Milkman Why Your Bad Habits (And Addictions) May Be Getting Worse – And How Mindfulness Can Help | Dr. Jud Brewer Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: www.meditatehappier.com/podcast/tph/dan-solo-habit-formation Additional Resources: Happier Meditation appSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Contemplating your own death can feel like a massive bummer at first, but there’s good news: how you react to that inescapable fact really matters. Vinny Ferraro has practiced insight meditation (vipassanā) since the mid-90s. He’s the Guiding Teacher of the Big Heart City Sangha in San Francisco and has led a weekly sitting group for almost two decades. As a fully empowered Dharma Teacher thru Spirit Rock/IMS, he has taught residential retreats at Spirit Rock, Insight Meditation Society, and the Esalen Institute. Currently, he leads Spirit Rock's Year to Live course and teaches retreats and daylongs through Big Heart City and meditation centers across the country. He is a respected leader in developing and implementing interventions for at-risk populations. leading groups in schools, juvenile halls and prisons since 1987. He has led emotional intelligence workshops for over 100,000 youth on four continents. In this episode we talk about: Related Episodes: Three Buddhist Practices For Getting Your Sh*t Together | Vinny Ferraro How Thinking About Death Can Improve Your Life | Alua Arthur Join the waiting list for A Year To Live at Spirit Rock. Find out more about the Young Adult Retreat at Spirit Rock (taught by Vinny Ferraro, Matthew Brensilver, Cara Lai, and Hakim Tafari). Use code TENPERCENT for 10% off these two courses at Spirit Rock: Anxiety as Teacher: A Dharma and Yoga Daylong Cultivating the Beautiful Factors of Mind Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: www.meditatehappier.com/podcast/tph/vinny-ferraro-a-year-to-live Additional Resources: Happier Meditation appSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

“Radical self-love” — what it is and how to do it. It is incredibly common for many of us humans, whatever our gender, to be at war with our bodies -- trying to live up to the people we see in the movies, on social media, or even the versions of ourselves in old pictures. This never-enough-ness can lead to an ambient level of self-loathing that can be incredibly destructive. That's where "radical self-love" comes in. Our guest today is Sonya Renee Taylor. She is the author of three books, including The Body is Not an Apology: The Power of Radical Self-Love. She is the Founder and Radical Executive Officer of The Body is Not An Apology. She has come to this work as a result of her own personal pain, as a Black woman inhabiting a body that she says does not conform to societal norms. In this conversation, we talk about defining radical self-love (and why she believes it's our natural state), tools for cultivating radical self-love, and the connection between being OK with yourself and the larger society. Full Shownotes: www.meditatehappier.com/podcast/tph/sonya-renee-taylor-rerun Additional Resources: Happier Meditation app See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Returning to the practice of equanimity keeps you both grounded and receptive, especially during times of turmoil and uncertainty. About Roshi Joan Halifax: Roshi Joan Halifax speaks to Buddhists and non-followers alike on such universal topics as compassion, suffering, and what it is to be human. As Founder, Abbot, and Head Teacher of Upaya, her vision for the Zen Center embraces comprehensive Buddhist studies, meditation, service, dharma art, and environmental action as integrated paths cultivating peace and interconnectedness. To find this meditation in the Happier Meditation app, you can search for “Strong Back, Soft Front.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Very few of us relish chaos and disruption, but they are facts of life, given the nonnegotiable nature of change. In this episode with Zenju Earthlyn Manuel, we’re going to talk about how to tune into the value of disruption, and learn how to sit with the chaos. Zenju Earthlyn Manuel is an ordained Zen priest, holds a Ph.D., and worked for decades as a social science researcher and development director for non-profit organizations. She is also a prolific author. In this conversation we’ll explore: Content Warning: There are brief mentions of assault; spiritual, sexual, and substance abuse; and racism, including an incident Zenju experienced herself. Full Shownotes: www.meditatehappier.com/podcast/tph/zenju-earthlyn-manuel-rerun This episode was originally published in October 2021. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Can mindfulness really pull you out of a spiral of self-judgment? Don’t you need to be judgmental sometimes? What’s the difference between being discerning and judgmental? Description: Meditation and mindfulness doesn’t uproot your capacity to be judgmental, but it can help you see the value in being judgmental by learning how to work with the judging mind. La Sarmiento has been practicing Vipassana meditation since 1998. La is a mentor for the Mindfulness Meditation Teacher Certification Program, a teacher with Cloud Sangha, and a contributor to the Happier Meditation app. In this episode we talk about: Full Shownotes: www.meditatehappier.com/podcast/tph/la-sarmiento-rerun-2024 Where to find La Sarmiento online: Website: www.lasarmiento.com Additional Resources: Download the Happier Meditation app today. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.