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.

Rethinking Success | Mia Birdsong 12/29/2025

How Being Wired Differently Can Be an Advantage | Jeff Warren 12/28/2025

How to Work with Worry | Christiane Wolf 12/26/2025

The Science Of Speaking Up For Yourself | Elaine Lin Hering 12/24/2025

How To Read The Room, See What Others Miss, and Be Right More Often | Kirstin Ferguson 12/22/2025

A Meditation for Overthinking and Perfectionism | Jeff Warren 12/21/2025

An Update From Dan 12/19/2025

A Zen Handbook for Sanity in an Era of Uncertainty | Jiryu Rutschman-Byler 12/17/2025

How To Stop Overthinking and Make Better Decisions | Bidhan (Bobby) Parmar 12/15/2025

Is It Possible to Uproot All Anxiety and Anger? Steve Armstrong Says Yes. 12/14/2025

Is It Possible to Uproot All Anxiety and Anger? Steve Armstrong Says Yes. Meditation can be gorgeous… and it can be absolutely bewildering. If you’ve ever wondered, “Am I doing this right?” or “Why does this feel so intense?”, this conversation is for you. In this vintage conversation from 2016, Dan sits down with legendary dharma teacher Steve Armstrong for a clear, compassionate walkthrough of the progress of insight—including why meditation sometimes gets harder before it gets easier, how to navigate the so-called “dark night” phases, and how to keep going without getting lost in the weeds of self-doubt. Steve has guided thousands of students through the twists and turns of practice with uncommon precision, humor, and heart. And now, the community has the chance to support him in return. Steve is currently living with a brain tumor, and he and his wife Kamala Masters (a formidable dharma teacher in her own right, who has also been a guest on this show) are facing significant medical and caregiving costs. If you feel moved, you can find the . Our company has also made a significant contribution to support Steve and Kamala. In this episode, you’ll learn: Why meditation can sometimes trigger emotional turbulence How to understand the “stages” of insight (without clinging to them) Practical ways to stay steady when your practice feels chaotic or confusing How to distinguish between a genuine opening and plain old overwhelm Why equanimity isn’t passive—it’s powerful Steve has spent decades helping people wake up. This episode is a chance to receive that wisdom—and, if you’re able, to reflect it back with your support. Related Episodes: Join Dan’s online community Follow Dan on social: , Subscribe to our Thanks to our sponsors: Airbnb: Your home might be worth more than you think. Find out how much at . HomeServe: Help protect your home systems and your wallet with HomeServe against covered repairs. Go to to find a plan that's right for you. To advertise on the show, contact sales@advertisecast.com or visit /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/39039305

How Not To Let the News Paralyze You | Tom Llamas 12/12/2025

How to Break Your Anger Habit | Sharon Salzberg 12/10/2025

The Science of Cannabis: Does It Help or Hurt With Anxiety? Is It Addictive? What’s the Safest Way To Use It? | Dr. Riley Kirk 12/08/2025

How to Keep Your Cool in a Room Full of Chaos Gremlins | Jeff Warren 12/07/2025

When You’re Afraid to Slow Down — Even Though You Need To 12/05/2025

Jack Kornfield on How to Stay Sane in Insane Times 12/03/2025

Do You Care Too Much What Other People Think of You? Avoid Conflict? Say Yes When You Shouldn’t? | Dr. Ingrid Clayton, Fawning Expert 12/01/2025

Working With a Brain That Doesn’t Behave | Jeff Warren 11/30/2025

Working With a Brain That Doesn’t Behave | Jeff Warren Ever feel like your mind is constantly bouncing around? You’re not alone. In this episode, DJ Cashmere sits down with meditation teacher Jeff Warren, who has spent decades exploring consciousness, neurodivergence, and the practical side of meditation. Jeff shares his own experience with ADHD, bipolarity, and the ups and downs of life, offering tools and insights that listeners can use immediately. What you’ll learn in this episode: How to create a “home base” in meditation—an anchor to return to when your mind or emotions are scattered. Practical ways to use meditation to regulate emotions and respond skillfully in stressful situations. How to cultivate creativity and focus, even if your brain works differently from others. The difference between accepting the present moment and passively giving in to circumstances. Tips for parents and neurodivergent listeners on integrating mindfulness into daily life. Jeff also shares his journey from journalist to meditation teacher, and how a serious head injury changed his relationship to his own mind. Whether you’re new to meditation or a seasoned practitioner, this episode is full of practical insights for staying grounded, centered, and creative in a chaotic world. About Jeff Warren: Jeff Warren is a meditation teacher, author, and consciousness researcher who has written extensively on the science and practice of mindfulness. Known for his humor, curiosity, and practical approach, Jeff guides listeners to discover their own “home base” and explore the mind as a creative medium. Related Episodes: 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 today’s sponsors: Airbnb: Your home might be worth more than you think. Find out how much at . 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. /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/38651805

When Your Mind Won’t Stop, Try This | Vinny Ferraro 11/28/2025

Why You Always Want More, And How To Fix It | Michael Easter 11/26/2025

A Radical Buddhist Antidote for Anxiety | John Makransky and Paul Condon 11/24/2025

Why Work Feels So Hard — And What to Do About It 11/23/2025

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

10% Happier with Dan Harris

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