Afleveringen
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An often overlooked secret to improving your meditation practice.
Sebene Selassie, an author and meditation teacher. She writes the popular newsletter remind me to love 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.
Register for Meditation Party at the Omega Institute, Oct 24â26, 2025.
In this episode we talk about:
The perks of meditating with friends The importance of friendship in chaotic times How to have difficult conversations Authenticity vs wanton oversharing Working with the thorny stuff that can come up in relationships Advice for people pleasers Building meaningful relationships in the age of social media
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Distraction is making you anxious and sleepless. Hereâs how to fix it.
Adam Gazzaley, M.D., Ph.D. is the David Dolby Distinguished Professor of Neurology, Physiology and Psychiatry, and Founder & Executive Director of Neuroscape at UCSF. He co-authored the 2016 book âThe Distracted Mind: Ancient Brains in a High-Tech Worldâ.
In this episode we talk about:
The impact of multitasking on our attention, relationships, emotions, anxiety, and memory The difference between top-down and bottom-up attention What it means to have cognitive controlâand some practical tools for restoring your own cognitive control. Controversial technologies that could eventually help us have a stronger brain The impact of music and rhythm on the mind And how to use technology for your brainâs benefitJoin Danâs online community here
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Zijn er afleveringen die ontbreken?
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We asked not too long ago in the chat on our Substack community â which you can find at DanHarris.com â about what kinds of things youâd find useful as Friday bonus episodes, and one of the things we heard was: more guided meditations, please. So today, we are happy to oblige with this short meditation that I led, as part of our semi-regular live gatherings of the Renegade Sangha on Substack. Twice a month, paid subscribers are invited to join me, live, for a little guided meditation, then I take your questions. Itâs been so much fun to hear from you, and to help you hear from each other.
Todayâs guided meditation is taken from our sangha gathering on April 23. Itâs super simple and good for both beginners and experienced meditators alike.
If you enjoyed that and would like more opportunities to meditate together, hereâs what weâve got coming up for you in June:
on the podcast, weâre bringing back our series Get Fit Sanely, where we talk about how to take care of your body without losing your mind â youâll hear about nutrition, exercise, rest, and more, all with a lens of self-compassion
and weâre super excited about this: friend of the pod and ace meditation teacher Cara Lai will be creating a month of bespoke meditations, each one tailored to an episode of the podcast, exclusively for paid subscribers at DanHarris.com. This is something weâve been wanting to offer for a long time and Iâm thrilled that weâre finally doing it.Visit DanHarris.com for all the details
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This episode explores a compelling Buddhist question: does self-hatred, or self-love, make sense if the self is an illusion? Matthew Brensilver, PhD, is a clinical social worker and experienced teacher of meditation retreats. He also worked at an organization called Mindful Schools, which teaches teachers how to teach meditation.
This episode also explores:
How and why to view your anger with skepticism The relationship between self-love and personal ethics What to do if you think youâre a good person but have no interest in changing your behavior to get better How to handle a nagging sense of moral un-justifiability And how Matthew has arrived at a place of relative peace with his own mortality.Join Danâs online community here
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How to beat perfectionism without lowering your standards.
Dr. Ellen Hendriksen is a clinical psychologist who will help you calm your anxiety and be your authentic self. She serves on the faculty at Boston University's Center for Anxiety and Related Disorders (CARD) and is the author of HOW TO BE ENOUGH: Self-Acceptance for Self-Critics and Perfectionists and HOW TO BE YOURSELF: Quiet Your Inner Critic and Rise Above Social Anxiety.
In this episode we talk about:
The relationship between perfectionism and anxiety The definition of perfectionismâand why the word is actually a misnomer Dr. Hendriksenâs own struggles with perfectionism, and how they manifested physically The difference between healthy perfectionism and unhealthy perfectionism Changing your relationship with your inner critic Shifting from rigid rules to flexibility Keeping high standards while making room for mistakes Overcoming procrastination Navigating social comparison And much moreRelated Episodes:
Strategies for Social Anxiety | Ellen Hendriksen Ellen Hendriksen, Rising Above Social Anxiety The Voice in Your Head | Ethan Kross How To Move Into The Future With Optimism Instead Of Anxiety | Frederik PferdtJoin Danâs online community here
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Additional Resources:
Ellen Hendriksen on Substack
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Weâre excited to share with you an episode of the new podcast Proxy, produced by Yowei Shaw. Today: the case of Mic, who feels like he defied his fate and now has no purpose in life. For her new podcast Proxy, Yowei Shaw finds someone uniquely able to help Mic break out of his regret loop. Proxy is a show that investigates niche emotional conundrums through conversations with strangers who have relevant experience. New cases every other Tuesday. You can binge episodes now in the Proxy feed.
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A few ideas for staying sane in insane times, regardless of your political leanings or who you voted for.
Related episode:
Joseph Goldstein On: Impermanence, Impersonality, And How To Use Mindfulness To Be More CreativeJoseph Goldsteinâs book of poetry: Dreamscapes of the Mind
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Plus how to speak up and challenge your own tribe, how to successfully engage with people you disagree with, and more.
Jenara Nerenberg is a journalist and author. Her latest book is called Trust Your Mind: Embracing Nuance in a World of Self-Silencing. She holds degrees from the Harvard School of Public Health and UC Berkeley. She lectures widely on rhetoric, psychology, neurodiversity, sensitivity, innovation and communication.
In this episode we talk about:
The phenomenon of groupthinkâand its health implications The health implications of self-censoring Vulnerability in the age of social media The role of comedy in pushing back against social norms
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Ten Percent Happier online bookstore
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
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On psychoanalysis, which we havenât talked about much on this show.
Dr. Orna Guralnik is a psychoanalyst and writer. Her writing centers on the intersection of psychoanalysis, dissociation, and cultural studies. She has completed the filming of several seasons of the docu-series Couples Therapy.
In this episode we talk about:
The relationship between happiness and truth How to cultivate love from within Practices to support us in being more open-minded (to avoid what she calls a âsplittingâ mindset) Trans-generational history, and how it impacts our personal lives and relationships (in other words, how the ghosts of your ancestors operate in you now) One single, powerful question to ask yourself when you get annoyed The overlap between Buddhism and psychoanalysisRelated Episodes:
Why Your Brain Turns The Miraculous Into The MundaneâAnd How To Fix It | Maria Popova George Saunders on: âHoly Befuddlementâ and How to Be Less of a âTurdâ The Profound Upside of Self-Diminishment | George Saunders
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
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Why even self-help authors can still be messy.
Glennon Doyle is the CEO and Founder of Treat Media, an award-winning media company that makes art for humans who want to stay human. She is an author, podcaster, producer, and philanthropist. Her books include the #1 New York Times bestsellers Untamed and Love Warrior; the New York Times bestseller Carry On, Warrior; and Get Untamed: The Journal.
Abby Wambach is a two-time Olympic gold medalist, FIFA World Cup champion, six-time winner of the U.S. Soccer Athlete of the Year award and one of Timeâs Most Influential People. She is a founder of Treat Media, and the author of the #1 New York Times Bestseller Wolfpack and the New York Times bestseller Forward.
In this episode we talk about:
Significant personal struggles that happened simultaneously for Glennon, Abby, and Glennon's sister, Amanda How that led to them writing a book about the fundamental life questions they believe everyone grapples with Why people in the self-help world donât always have their shit together Why trauma leads to dissociation How to âgo onâ after the experience of grief Why we are the way we are Family roles, attachment theory, and learned behaviors The possibility of personal change Our thoughts on the latest season of the White Lotus And much more
Related Episodes:
Abby Wambach On: Grief, Addiction, And Moving From External To Internal Validation Glennon Doyle is Rethinking Her Relationship to Social Media, Hustle Culture, Intuition, Her Body, and Her Parents
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Additional Resources:
We Can Do Hard Things Book We Can Do Hard Things Podcast Treat Media Untamed Wolfpack Intimate Terrorism by Michael Vincent Miller -
Upgrade your relationship to your wallet.
Lewis Howes is the host of the School of Greatness podcast. He has written several bestselling books. His newest is called Make Money Easy: Your Path to Peace, Freedom, and Financial Abundance.
In this episode we talk about:
Overcoming setbacks The evolution of podcasting Developing a personal mission to help you persist through challenges Habits and mindset shifts to make money easier Figuring out your money story and money styleâŠand how this can lead to a money strategy How to continually evolve your relationship to money How to handle money in romantic relationships The art of clearing unnecessary things off your plate so you can grow The value of generosityRelated Episodes:
Lewis Howes, Former Pro-Athlete on Removing 'Mask of Masculinity' What Is Holding You Back From Greatness? | Lewis Howes
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
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How journaling can transform negative emotions into meaning and agency.
Suleika Jaouad is the author of the instant New York Times bestselling memoir, Between Two Kingdoms, which has been translated into over twenty languages, and her highly anticipated new book, The Book of Alchemy, forthcoming in April 2025. She writes the popular weekly newsletter, the Isolation Journals.
In this episode we talk about:
Suleikaâs new book, The Book of Alchemy On working with fear and vulnerability Journaling prompts from The Book of Alchemy Why Journaling is a team sport
Related Episodes:
The Science Of Journaling: How Writing Reduces Overthinking, Rumination, And Anxiety | Dr. James Pennebaker (Co-Interviewed By Dr. Bianca Harris) Life, Interrupted | Suleika JaouadSign up for Danâs newsletter here
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Ten Percent Happier online bookstore
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Additional Resources:
Buy the Dump It Here journal -
Anxiety has long been a massive societal issue that spiked during the pandemic, and many of us are still feeling it in 2025.
In this episode, renowned Buddhist monk Yongey Mingyur Rinpoche talks in detail about how he personally works with anxiety and panic and the practices he draws upon when dealing with these states.
Mingyur began doing long retreats in his teens and now teaches all over the world. Heâs written the books The Joy of Living: Unlocking the Secret and Science of Happiness and In Love with the World: A Monk's Journey Through the Bardos of Living and Dying. He also oversees the Tergar Meditation Community, a global network of Buddhist meditation centers.
This episode was originally published in July 2022.
In this episode we talk about:
Working with strong emotions using sound and the breath
Deconstructing your reality to make it workable
Understanding what awareness is in a Buddhist sense
How to make meditation free-range and available to you all times
The simple but also tricky advice of, âstop doing and just beâ
When to take a step back or even take a break from meditation
What Mingyur Rinpoche says is the true purpose of the practice.
This interview was recorded in person at the TED conference in April of 2022, where both Yongey Mingyur Rinpoche and Dan Harris spoke.
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Dr. Robert Waldinger talks about his new book The Good Life: Lessons From the Worldâs Longest Scientific Study of Happiness, which explores lessons from the longest scientific study of happiness.
Dr. Robert Waldinger is a professor of psychiatry at Harvard Medical School, the director of the Harvard Study of Adult Development at Massachusetts General Hospital, and co-founder of the Lifespan Research Foundation. He is also a Zen master and teaches meditation in New England and around the world. His TED Talk is one of the most viewed of all time, with over 43 million views. Heâs the co-author, along with Dr. Marc Schulz, of The Good Life.
In this episode we talk about:
What the Harvard Study of Adult Development is and how it got started
How much of our happiness is really under our control
Why you canât you be happy all the time
The concept of âsocial fitnessâ
Why you should ânever worry aloneâ
How having best friends at work can make you more productive
And why, in his words, itâs never too late to be happy
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You donât have to focus too maniacally on your breath; your body is part of the process, too. Our good buddy Joseph Goldstein shows you how to balance.
Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of many books including, most recently, Dreamscapes of the Mind.
This meditation is part of a new series on the Eightfold Path. The rest of the series is available on Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, youâll get a 30-day free trialâand youâll be supporting the 10% Happier team, too. Full and partial scholarships are available.
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Plus more surprising information on this fundamental human drive.
Will Storr is a multi award-winning writer and Sunday Times bestselling author. His latest book is A Story is a Deal: How to use the science of storytelling to lead, motivate and persuade.
Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, youâll get a 30-day free trialâand youâll be supporting the 10% Happier team, too. Full and partial scholarships are available.
In this episode we talk about:
The key elements of a properly deployed story The different ways to measure status The three main ways humans compete for status The benefits of altruism as a source of status The âbalance between self interest and altruism How mindfulness factors into the status drive Managing our relationships with social media
Related Episodes:
Why You Canât Pay Attention - And How to Think Deeply Again | Johann HariSign up for Danâs 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
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How to boost your psychological immune system, the stoic way.
William âBillâ Irvine is the emeritus professor of philosophy at Wright State University in Dayton, Ohio. He is the author of eight books that have been translated into more than twenty languages, including Guide to the Good Life: The Ancient Art of Stoic Joy and Stoic Challenge: A Philosopherâs Guide to Becoming Tougher, Calmer, and More Resilient.
Bill is one of many great teachers featured on Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, youâll get a 30-day free trialâand youâll be supporting the 10% Happier team, too. Full and partial scholarships are available.
In this episode we talk about:
How Bill was first introduced to Stoicism (the story involves a midlife crisis and a banjo.) The comparison between Stoicism and Buddhism âPsychological strategies for attaining equanimity The practice of negative visualization Stoic approaches to handling anger and insults How to reframe setbacks as tests Stoicism VS emotional suppression Tools for navigating the challenges of our digital age What Stoics say about pursuing fame and status And why death is the âultimate examâJoin Danâs online community here
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Additional Resources:
Links to Billâs Waking Up content Links to Billâs books -
From punk rock to broadcast journalism. A veteran journalist shares her story.
Alisyn Camerota is an award-winning journalist and author. She recently wrote the memoir, Combat Love: A Story of Leaving, Longing, and Searching for Home.
In this episode we talk about:
Our mutual dislike of covering breaking news How her turbulent teenage years helped her prepare for lifeâs chaos What âhomeâ actually means How her childhood informed her own parenting style The delicate balance between giving your children too little or too much freedom What it means for a journalist to center themself in a story Surviving the news Coping with anxiety and media consumption And much moreJoin Danâs online community here
Follow Dan on social: Instagram, TikTok
Subscribe to our YouTube Channel
Additional Resources:
Alisyn Camerota on Substack Sanity Podcast -
Cross-training for your mind.
Diane Musho Hamilton is an author, award-winning mediator, and teacher of Zen. She is the author of three books on conflict resolution, relationships, and communication. Her latest book is Waking Up and Growing Up: Spiritual Cross-training for an Evolving World, co-authored with Gabriel Wilson.
Diane is one of many great teachers featured on Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, youâll get a 30-day free trialâand youâll be supporting the 10% Happier team, too. Full and partial scholarships are available.
In this episode we talk about:
What Diane means by spiritual cross training and waking up Cultivating emotional maturity Foundations of Zen practice Integrating shadow and psyche The key aspects of living with purpose The value of intention setting Ethical action and communitySign up for Danâs newsletter here
Follow Dan on social: Instagram, TikTok
Ten Percent Happier online bookstore
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Additional Resources:
Danâs panic attack on live TV
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