10% Happier with Dan Harris

Self-help for smart people. World-class insights and practices from experts in modern science and ancient wisdom. Hosted by veteran journalist and best-selling author, Dan Harris.

The Dharma of Anxiety and Depression | Leslie Booker 11/21/2025

How To Get Out Of Your Head: Joseph Goldstein and Sam Harris on Nirvana, Non-Clinging, Non-Duality, and the Best Way to Meditate 11/19/2025

How To Get Out Of Your Head: Joseph Goldstein and Sam Harris on Nirvana, Non-Clinging, Non-Duality, and the Best Way to Meditate 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 observed — and how that insight can alleviate suffering. Whether understanding non-duality is practically relevant for reducing stress and emotional reactivity. The evolution of Buddhist teachings over time and how interpretations differ across countries. Sam’s argument that the non-dual view can be directly experienced in everyday consciousness — and that realizing it ends unnecessary suffering. Joseph’s emphasis on non-duality as one path among many toward the ultimate goal: the end of suffering. How metaphysics and direct experience intersect, and whether doctrinal differences are “self-confirming.” The concept of “non-clinging” as the real heart of Buddhist practice — and how it relates to non-dual awareness. Related Episodes: Join Dan’s online community Follow Dan on social: , Subscribe to our Additional Resources: For a 30-day free trial to the Waking Up app, go to 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! To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris Thanks to our sponsors: AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit for details. Fabletics: Treat yourself to gear that looks good, feels good, and doesn't break the bank. Go to , sign up as a VIP and get 80% off everything. /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/38651710

Longevity Science Without the Fear or Bullshit | Dr. Kerry Burnight 11/17/2025

Longevity Science Without the Fear or Bullshit | Dr. Kerry Burnight 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 happier life The strengths that come with age Tools for navigating inevitable psychological dips And much more Join Dan’s online community Follow Dan on social: , Subscribe to our Additional Resources: Dr. Burnight’s social: 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 ! 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! To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris Thanks to our sponsors: AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit for details. Northwest Registered Agent: Protect your privacy, build your brand and get your complete business identity in just 10 clicks and 10 minutes. Visit and start building something amazing. HomeServe: Help protect your home systems and your wallet with HomeServe against covered repairs. Plans start at just $4.99 a month. Go to to find a plan that's right for you. /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/38651700

Why You’re Always Half-Stressed — and How to Chill | Christiane Wolf 11/16/2025

Why You’re Always Half-Stressed — and How to Chill | Christiane Wolf 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 lives constantly trigger fight-or-flight The difference between “being chill” and being appropriately responsive Simple, science-backed ways to calm your nervous system in seconds How trauma and early conditioning make relaxation feel unsafe The role of community (sangha), right livelihood, and mindfulness in long-term regulation Christiane is our Teacher of the Month at , where she’s creating guided meditations to go along with many of our podcast episodes. Join us at to learn more. Join Dan’s online community Follow Dan on social: , Subscribe to our 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 ! 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! To advertise on the show, contact sales@advertisecast.com or visit Thanks to our sponsor: Airbnb: Your home might be worth more than you think. Find out how much at . /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/38651690

Sebene Selassie On How To Be “Non-Attached” When the Stakes Are High 11/14/2025

Sebene Selassie On How To Be “Non-Attached” When the Stakes Are High 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: Practicing non-attachment when life feels anything but abstract Meeting chronic pain and illness with compassion (without spiritual bypassing) The real psychology of habit formation — and why it’s not your fault if you struggle to “just meditate” What the Buddhist teachings actually say about impermanence, rebirth, and the self You’ll also hear a grounding 10-minute guided meditation, some laughter (including a cameo from Sebene’s dog, Chacha), and a reminder that you don’t have to do this practice alone. Join Dan live every Tuesday at 4pm ET for these weekly meditations and Q&As — plus access to all our guided meditations — by signing up at . Related Episodes: 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 ! 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 online community Follow Dan on social: , Subscribe to our To advertise on the show, contact sales@advertisecast.com or visit Thanks to our sponsor: Airbnb: Your home might be worth more than you think. Find out how much at . /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/38651680

How to Engage with Technology Without Losing Your Mind | Soren Gordhamer 11/12/2025

How to Engage with Technology Without Losing Your Mind | Soren Gordhamer 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 balance and wisdom How to get familiar with the unseen stories that run your life—so that they Don’t have so much power over you The number one question for our time, per Soren Whether or not we humans are actually going to do this “essential” work before it’s too late Whether the people designing these systems have the best interest of the species at heart Join Dan’s online community Follow Dan on social: , Subscribe to our 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 ! 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! To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris Thank you to our sponsors: AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit for details. NOCD: Head over to and book a free 15‑minute call with their team, to learn more and start getting help with OCD. /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/38651665

Overwhelmed? Over-Scheduled? Burnt Out? Here’s the Antidote. | Diana Hill 11/10/2025

How to Co-Opt All the Stuff That Gets in the Way of Your Meditation | Christiane Wolf 11/09/2025

Is the News Making You Hate Everybody? Here’s a Radical Antidote. 11/07/2025

Is the News Making You Hate Everybody? Here’s a Radical Antidote. 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 better journalists — and better people. It’s a behind-the-scenes look at what happens when you stop avoiding the hard conversations and start leaning in and the science behind the importance of having people in our lives who are different from us. From Bar Mitzvahs to Bible studies, this episode will make you laugh, reflect, and maybe even text a friend who sees the world a little differently than you do. Sign up to receive where she keeps it real about what it’s like being a parent in America. And if you’re a working mom, make sure you’re getting , the load-lessening newsletter for and by working moms. 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 ! 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 online community Follow Dan on social: , Subscribe to our To advertise on the show, contact sales@advertisecast.com or visit /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/38651630

How To Be Less Tense | GuoGu 11/05/2025

Are They Really a Narcissist? Do They Really Have Borderline? Are They Truly Gaslighting You? How To Know. And What To Do When People Weaponize Therapy-Speak Against You. | Isabelle Morley 11/03/2025

Are They Really a Narcissist? Do They Really Have Borderline? Are They Truly Gaslighting You? How To Know. And What To Do When People Weaponize Therapy-Speak Against You. | Isabelle Morley How to handle people better. is a clinical psychologist and EFT-certified couples therapist (Emotionally Focused Therapy). She is a contributing author to Psychology Today, and has been featured in The New Yorker, The Boston Globe, Business Insider, Vox, and Very Well Mind, among others. Her latest book is . In this episode we talk about: The difference between abuse and bad behavior How to know if you’re really in an abusive relationship How to correctly use the term ‘gaslighting’ What boundaries are, how to set them, and how to know if yours have actually been violated How to spot a narcissist The difference between having Narcissistic Personality Disorder and just having selfish qualities Red flags vs. garden-variety imperfections The definition and weaponization of terms like ‘bipolar’ and ‘borderline’ The overuse of the word 'triggered' Basic tips for navigating relationships beyond the therapy-speak And much more Join Dan’s online community Follow Dan on social: , Subscribe to our Additional Resources: 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 ! 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! To advertise on the show, contact sales@advertisecast.com or visit Thanks to our sponsors: AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit for details. Airbnb: Your home might be worth more than you think. Find out how much at . /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/38651600

Is Your Ambition Rooted in Trauma? | Christiane Wolf 11/02/2025

Duct Tape for Your Inner Critic (Gently, of Course) | Dawn Mauricio 10/31/2025

How To Stay Open and Curious Even When You’re Exhausted or Annoyed | Sarah Ruhl 10/29/2025

Feeling Stuck? Dull? Flat? Here’s a Better Path to the “Good Life.” | Shigehiro Oishi 10/27/2025

How To Communicate Effectively With Other Human Beings 10/26/2025

Do You Feel Like Everybody Sucks? Here’s a 10-Minute Pain Reliever. 10/24/2025

How To Perform Under Pressure—With Both Peace and Confidence | Jim Murphy 10/22/2025

How To Perform Under Pressure—With Both Peace and Confidence | Jim Murphy A performance coach and bestselling author shares practical tools for thriving in crisis, shaving down the ego, and designing the life you want. #1 New York Times bestselling author is a Performance Coach to some of the best athletes and leaders in the world. In addition to coaching professional athletes and executives, Murphy is the president of the whose mission is to build communities to alleviate spiritual and physical poverty around the world. In this episode we talk about: A counterintuitive secret to performing under pressure How to “relanguage” the story you tell about yourself A crucial life question that everyone should be asking themselves Practical tools for “inner excellence” Jim’s Four Daily Goals Cultivating non-attachment to results How to be less afraid of fear The “expect nothing” rule And the role of faith in his life Join Dan’s online community Follow Dan on social: , Subscribe to our 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 ! 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 ! To advertise on the show, contact sales@advertisecast.com or visit Thanks to our sponsors: AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit for details. Function: Our first 1000 listeners get a $100 credit toward their membership. Visit or use the gift code Happier100 at signup to own your health. Fabletics: Treat yourself to gear that looks good, feels good, and doesn't break the bank. Go to , sign up as a VIP and get 80% off everything. /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/38370285

The Science Of Getting Out Of Your Head | Annie Murphy Paul 10/20/2025

The Science Of Getting Out Of Your Head | Annie Murphy Paul An acclaimed science writer on how to upgrade your mind by using more than your head. is a science writer and TED speaker. Her latest book is . 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. Join Dan’s online community Follow Dan on social: , Subscribe to our 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 ! 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 ! To advertise on the show, contact sales@advertisecast.com or visit . /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/38331965

How Can I Meditate (Or Do Anything Else) When I’m in Pain? | Sebene Selassie 10/19/2025

Telling Harsh Stories to Yourself About Yourself? How To Rewrite the Narrative. | Allison Sweet Grant 10/17/2025

Is There Such a Thing as Healthy Shame and Embarrassment? | JoAnna Hardy 10/15/2025

How To Handle the Parts of Yourself That You Wish Didn't Exist | Satya Doyle Byock 10/13/2025

How To Figure Out What You Actually Need Right Now | Meditation with Sebene Selassie 10/12/2025

Three Strategies for Getting Over Yourself | Joseph Goldstein 10/10/2025

Three Strategies for Getting Over Yourself | Joseph Goldstein Every year, Joseph Goldstein does a three month silent meditation retreat by himself at his home in Massachusetts. In this conversation you're about to hear, Joseph had just emerged from one such retreat with a bunch of thoughts on what are called the three proliferating tendencies or three papañca to use the ancient Pali term. These are three ways in which we perpetuate an unhealthy sense of self. Joseph has explained that you can think about the process of going deeper in meditation as a process of lightening up or getting less self-centered. You're about to get a masterclass in doing just that. For the uninitiated, Joseph is one of the co-founders of the Insight Meditation Society in Barre, Massachusetts. His co-founders are two other meditation titans, Sharon Salzberg and Jack Kornfield. Joseph has been a teacher at IMS since it was founded in the seventies and he continues to be the resident guiding teacher there. In this episode we talk about: The framework for understanding the three proliferating tendencies; the basic building blocks of our experience in the world Six things that make up what the Buddha called “the all” What non-self means and why it's essential to the Buddhist teaching of liberation The two levels of truth: conventional and ultimate Why language is so important in conditioning how we experience things How the three proliferating tendencies provide a very practical guide to understanding how we manufacture our own suffering Join Dan’s online community Follow Dan on social: , Subscribe to our 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 ! 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 ! To advertise on the show, contact sales@advertisecast.com or visit Thank you to our sponsor: Airbnb: Your home might be worth more than you think. Find out how much at . /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/38331915

How To Find Calm in a World on Fire | Pico Iyer 10/08/2025

Are You a Grudge Holder or a Revenge Seeker? Here’s How It’s Hurting You – And How To Get Over It | James Kimmel, Jr. 10/06/2025

Sebene Selassie On: Resiliency, Rewriting Your Patterns and Finding a Teacher Who Speaks to You 10/05/2025

We All Need To Make Money and Interact With Capitalism. Is There a Non-Icky Way To Do It? | David Gelles 10/03/2025

A Buddhist Secret for Calm, Energy, and Handling Obnoxious People | Trudy Goodman 10/01/2025

10% Happier with Dan Harris

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