The Science Of Getting Out Of Your Head | Annie Murphy Paul
Release Date: 10/20/2025
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_outlineAn acclaimed science writer on how to upgrade your mind by using more than your head.
Annie Murphy Paul is a science writer and TED speaker. Her latest book is The Extended Mind: The Power of Thinking Outside the Brain.
In this episode we talk about:
- Why upgrading your mind involves more than just using your head.
- How our bodies, surroundings, and relationships all have the power to enhance our thinking.
- Practical strategies for “thinking with the body,” including interoception, the role of intuition, movement breaks, and even fidgeting.
- The importance of gesture and movement—why sitting perfectly still actually makes thinking harder for many of us.
- Tips for “thinking with your surroundings”—from stepping outdoors to using evocative objects and whiteboards to organize your ideas.
- The social side of thinking: how to learn from experts, think with peers, and harness the intelligence of groups.
- The challenges—and potential—of group collaboration, avoiding the pitfalls of groupthink, and fostering what psychologists call “groupiness.”
- The concept of “extension inequality”: why access to the resources that enhance thinking—like nature, movement, and mentorship—is not distributed equally, and why that matters.
- And finally, why returning to the way kids learn—using hands, bodies, play, and connection—might actually be good for all of us.
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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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