Three Strategies for Getting Over Yourself | Joseph Goldstein
Release Date: 10/10/2025
The Dharma of Anxiety and Depression | Leslie Booker
10% Happier with Dan Harris
Anxiety. Depression. Perfectionism. Dan and meditation teacher Leslie Booker get real about how these challenges show up in their own lives — and how mindfulness, community, and sometimes medication can actually help. Recorded live at New York Insight, this conversation is honest, funny, and surprisingly hopeful. Related Episodes: Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click to buy your ticket! Join Dan’s...
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How To Get Out Of Your Head: Joseph Goldstein and Sam Harris on Nirvana, Non-Clinging, Non-Duality, and the Best Way to Meditate
10% Happier with Dan Harris
Which is the best path to freedom? is a cofounder of the and the , both in Barre, Massachusetts. He is the author of many books including, most recently, . is a neuroscientist, author, podcaster and the proprietor of the Waking Up app. In this episode we talk about: What the term “non-duality” means — and why it matters to ordinary meditators. The multiple meanings of non-duality across Buddhist traditions (Theravāda, Mahāyāna, Vajrayāna). How different traditions (and even different teachers within them) define samsara and nirvana. The non-duality of the observer and...
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Longevity Science Without the Fear or Bullshit | Dr. Kerry Burnight
10% Happier with Dan Harris
An expert in Gerontology shares the four core habits for aging well. is a gerontologist, caregiver advocate, and founder of the Gerontology Institute at UC Irvine. Her new book, , offers a practical framework for aging not just longer, but better. In this episode we talk about: Misconceptions about the aging process The anti-aging industry and what it gets wrong Four core habits for aging well How to diversify your “social portfolio” Coping strategies for adapting in the face of change The key question to ask yourself if you want to live a longer and...
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Why You’re Always Half-Stressed — and How to Chill | Christiane Wolf
10% Happier with Dan Harris
If you feel like you spend most of your day on edge — not totally panicked, but not exactly calm either — you’re not alone. Most of us live in what meditation teacher calls “yellow mode”: a state of low-level vigilance that keeps us productive, but also keeps us anxious, reactive, and exhausted. In this conversation with DJ Cashmere, Christiane unpacks why our nervous systems get stuck in that yellow zone and what we can actually do to shift back into “green mode” — the state of calm alertness where we feel grounded, flexible, and capable of joy. They explore: Why our modern...
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Sebene Selassie On How To Be “Non-Attached” When the Stakes Are High
10% Happier with Dan Harris
How do you stay calm when the stakes are sky-high — like your kid’s health, your partner’s wellbeing, or the future of the planet? How do you face chronic pain without falling into self-pity? And how do you actually turn meditation from a good intention into a real habit? In this bonus episode, Dan sits down with the brilliant meditation teacher and author for one of our weekly live sessions — a combo of guided meditation and audience Q&A that usually happens for subscribers over at . We're sharing this one for free so you can get a taste. Together, Dan and Sebene dig into: ...
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How to Engage with Technology Without Losing Your Mind | Soren Gordhamer
10% Happier with Dan Harris
How not to forget what actually matters. is the host of Wisdom 2.0, a conference about mindfulness and compassion in the modern age. He’s also a Co-Founder and General Partner of Wisdom Ventures, which invests in companies creating a more just and compassionate world. His new book is called . In this episode we talk about: What Soren means by “the essential” The current and future impact of AI on the economy, our mental health, and society at large What Soren thinks the world looks like in 5, 10, 15 years from now Useful strategies for managing technology with an iota of...
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Overwhelmed? Over-Scheduled? Burnt Out? Here’s the Antidote. | Diana Hill
10% Happier with Dan Harris
How to focus your “genius energy” on what matters most. . is a clinical psychologist, international trainer, podcast host, and a leading expert on Acceptance and Commitment Therapy (ACT)—a revolutionary approach to psychology that is changing our understanding of mental health. She is the author of four books including , , , and her latest, . In this episode we talk about: The concept of “Wise Effort” ( aligning your energy and actions with your core values) The practice of diffusing your thoughts Three things that get in the way of “Wise Effort” The role...
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How to Co-Opt All the Stuff That Gets in the Way of Your Meditation | Christiane Wolf
10% Happier with Dan Harris
It’s one of those ideas that sounds kind of like a Zen riddle, but actually turns out to be incredibly useful: what’s in the way is the way. If you’ve ever sat down to meditate and thought, “Ugh, I can’t focus — my mind’s all over the place,” or, “If only this restlessness would go away, then I could really meditate,” this one’s for you. Christiane’s going to show us how those so-called obstacles — the distractions, the boredom, the racing thoughts — can actually become the practice itself. All this month, we’re sharing custom guided meditations from our teacher...
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Is the News Making You Hate Everybody? Here’s a Radical Antidote.
10% Happier with Dan Harris
We’re sharing an episode of on which Dan was a guest. Here’s Paula’s introduction: From theological debates to newsroom banter, Dan Harris and I couldn't be more different — I grew up in a Midwest Conservative Christian home, while Dan grew up as an East Coast Liberal who had a Bar Mitzvah for the money (his words!). But our unlikely friendship as co-anchors on Good Morning America became a lesson in empathy, curiosity, and the beauty of bridging divides. In this candid and hilarious reunion, Dan and I talk about media bias, religious differences, and how pushing each other made us...
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How To Be Less Tense | GuoGu
10% Happier with Dan Harris
Plus: How to take your thoughts less seriously and be the calmest person in the room. GuoGu (AKA Dr. Jimmy Yu) is the founder of the and a Professor of Buddhism and East Asian religions at Florida State University. He is the author of several books, including (2012), (2016), and (2021). In this episode we talk about: Embodied experiencing How words and language shape our reality The practice of wonderment Body scan meditation The importance of relaxation — and how to do it if you have pain The 4 things you need in order for meditation to do...
info_outlineEvery year, Joseph Goldstein does a three month silent meditation retreat by himself at his home in Massachusetts. In this conversation you're about to hear, Joseph had just emerged from one such retreat with a bunch of thoughts on what are called the three proliferating tendencies or three papañca to use the ancient Pali term.
These are three ways in which we perpetuate an unhealthy sense of self. Joseph has explained that you can think about the process of going deeper in meditation as a process of lightening up or getting less self-centered. You're about to get a masterclass in doing just that.
For the uninitiated, Joseph is one of the co-founders of the Insight Meditation Society in Barre, Massachusetts. His co-founders are two other meditation titans, Sharon Salzberg and Jack Kornfield. Joseph has been a teacher at IMS since it was founded in the seventies and he continues to be the resident guiding teacher there.
In this episode we talk about:
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The framework for understanding the three proliferating tendencies; the basic building blocks of our experience in the world
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Six things that make up what the Buddha called “the all”
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What non-self means and why it's essential to the Buddhist teaching of liberation
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The two levels of truth: conventional and ultimate
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Why language is so important in conditioning how we experience things
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How the three proliferating tendencies provide a very practical guide to understanding how we manufacture our own suffering
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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 here!
Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!
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