10% Happier with Dan Harris

A Buddhist Antidote To Fear And Anxiety | Devin Berry

The two practices that helped turn this self described scowling, sarcastic skeptic into an expert meditator. Devin Berry [https://www.devinberry.org/] is a Core Guiding Teacher at the Insight Meditation Society and a residential retreat teacher at IMS [https://www.dharma.org/] and Spirit Rock [https://www.spiritrock.org/]. A meditator since 1999, his practice is rooted in long-term retreat practice and the mettā and vipassanā teachings of the Insight Meditation tradition. In this episode we talk about: * Why mindfulness alone is not enough * How mettā is part of four related mental skills called the Brahma Viharas * The story of how and why the Buddha (according to the legend) invented mettā practice * The role and practice of generosity * A year long experiment that Devin ran in mettā and danā * And lastly, how these practices can help us both on and off the cushion This episode originally aired on July 31st, 2024. Get the 10% with Dan Harris app here [https://app.danharris.com/membership] Sign up for Dan's free newsletter here [http://www.danharris.com/] Follow Dan on social: Instagram [https://bit.ly/3tGigG5], TikTok [https://bit.ly/3FOA84J] Subscribe to our YouTube Channel [https://bit.ly/3FybRzD] Thanks to our sponsors: LinkedIn: Spend $250 on your first campaign on LinkedIn ads and get a $250 credit for the next one. Just go to linkedin.com/happier [http://linkedin.com/happier]. Warby Parker: Our listeners get 15% off plus free shipping when they buy two or more pairs of prescription glasses at WarbyParker.com/HAPPIER [http://warbyparker.com/HAPPIER] — using our link helps support the show. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris [https://advertising.libsyn.com/10HappierwithDanHarris]

The Science of Happiness: Five Simple Strategies for Reducing Anxiety and Increasing Connection | Sonja Lyubomirsky and Harry Reis

What it really means to feel loved, and why many people who are loved don't feel it. Sonja Lyubomirsky [https://sonjalyubomirsky.com/] is a preeminent happiness expert and Distinguished Professor of Psychology at the University of California. Harry Reis [https://www.sas.rochester.edu/psy/people/faculty/reis_harry/] is one of the world's leading experts on relationships and Dean's Professor in the Department of Psychology at the University of Rochester. They are the authors of: HOW TO FEEL LOVED: The Five Mindsets That Get You More of What Matters Most [https://www.harpercollins.com/products/how-to-feel-loved-sonja-lyubomirskyharry-reis?variant=43816462450722]. In this episode we talk about: * What it really means to feel loved, and why many people who are loved don't feel it * An antidote to loneliness * A broader definition of love beyond romance * Why feeling loved may be the true key to happiness * How feeling loved is more in your control than you think * The "relationship seesaw": lifting others up to feel loved yourself * The power of curiosity, listening, and reciprocity * Why dropping emotional armor is necessary for real connection * Practical tools for feeling more loved * Tips on asking better questions and showing real enthusiasm * Why genuine curiosity, reciprocity, and emotional pacing deepen connection more than performative listening Related Episodes: * Happiness Takes Work | Sonja Lyubomirsky [https://podcasts.apple.com/us/podcast/happiness-takes-work-sonja-lyubomirsky/id1087147821?i=1000464672504] Get the 10% with Dan Harris app here [https://app.danharris.com/membership] Sign up for Dan's free newsletter here [http://www.danharris.com/] Follow Dan on social: Instagram [https://bit.ly/3tGigG5], TikTok [https://bit.ly/3FOA84J] Subscribe to our YouTube Channel [https://bit.ly/3FybRzD] Thanks to our sponsors: LinkedIn: Spend $250 on your first campaign on LinkedIn ads and get a $250 credit for the next one. Just go to linkedin.com/happier [http://linkedin.com/happier]. Leesa: Go to leesa.com [http://leesa.com/] for 25% off mattresses, plus get an extra $50 off with the promo code Happier, exclusive for our listeners. ZipRecruiter: To try ZipRecruiter for free, go to ZipRecruiter.com/tenpercent [http://ziprecruiter.com/tenpercent]. FitBod: Get 25% off your subscription or try the app free for seven days at fitbod.me/tenpercent [http://fitbod.me/tenpercent]. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris [https://advertising.libsyn.com/10HappierwithDanHarris]

How To Handle Constant Exhaustion (Without Blaming Yourself) | Jay Michaelson

A conversation with meditation teacher Jay Michaelson about what to do when you're constantly tired, fried, and running on empty. If you feel exhausted seemingly all the time—whether it's a low hum or something louder—you're not alone. In this conversation, Jay Michaelson, our Teacher of the Month for February, talks with executive producer DJ Cashmere about the relentless fatigue so many of us are experiencing, and what actually helps. We talk about: * Why your first move should be self-compassion (not self-blame)—especially in a culture obsessed with sleep optimization * The important oscillation between being with difficulty versus reaching for an antidote * HALT: the acronym that can save you (Hungry, Angry, Lonely, Tired) * How to investigate exhaustion without trying to fix it right away * Practical antidotes: screen hygiene, micro-naps, and yes, brain machines * How our Stone Age brains are being hijacked by tech companies * Why nap shame is "pure garbage" and you should kiss it goodbye * The social conditions causing exhaustion that are beyond individual control The through-line: this isn't about becoming superhuman or gritting your teeth through exhaustion. It's about relating to it differently, being kinder to yourself, and using whatever tools actually work—even if they feel unconventional. Jay's guided meditations and live AMA sessions are available throughout February in the 10% with Dan Harris [http://app.danharris.com/] app. Find more from Jay at jaymichaelson.substack.com [http://jmichaelson.substack.com/]. Get the 10% with Dan Harris app here [https://app.danharris.com/membership] Sign up for Dan's free newsletter here [http://www.danharris.com/] Follow Dan on social: Instagram [https://bit.ly/3tGigG5], TikTok [https://bit.ly/3FOA84J] Subscribe to our YouTube Channel [https://bit.ly/3FybRzD] To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris [https://advertising.libsyn.com/10HappierwithDanHarris]

How To Work With Insomnia, Pain, and Your Mom's Voice in Your Head | Jeff Warren

A live Q&A session with meditation teacher Jeff Warren, where Dan and Jeff tackle some of the hardest questions in meditation and life. Jeff Warren [https://jeffwarren.org/] is a meditation teacher, author, and co-founder of the Consciousness Explorers Club [https://cecmeditate.com/]. In this live session recorded on Zoom with subscribers to the 10% with Dan Harris app [http://app.danharris.com/], Jeff and Dan take questions about insomnia, chronic pain, caring for aging parents, existential fears for loved ones, and what to do when your meditation practice feels stuck. We talk about: * How to get equanimity around existential fears for your kids (which Jeff calls "the single hardest thing in human life") * Why acceptance is a terrible word and equanimity is better * The difference between doomsday spirals and what's actually happening right now * Practical strategies for insomnia and chronic pain (including why your goal shouldn't be eight hours of unconscious sleep) * What to do when you feel stuck in your meditation practice (hint: the plateau is normal) * Three strategies for turning down the volume on your constant mental narrator Jeff also introduces the practice of asking your meditation a question—literally seeding a question in your mind during practice and seeing what bubbles up. It's surprisingly effective for creative blocks and getting unstuck. These live sessions happen every week in the 10% with Dan Harris app, where you can meditate with Dan and guest teachers and ask questions in real time. Get the app at danharris.com [http://danharris.com/] — there's a free 14-day trial. Join Dan's online community here [http://www.danharris.com/] Follow Dan on social: Instagram [https://bit.ly/3tGigG5], TikTok [https://bit.ly/3FOA84J] Subscribe to our YouTube Channel [https://bit.ly/3FybRzD] Thanks to our sponsors: LinkedIn: Spend $250 on your first campaign on LinkedIn ads and get a $250 credit for the next one. Just go to linkedin.com/happier [http://linkedin.com/happier]. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris [https://advertising.libsyn.com/10HappierwithDanHarris]

Stoic Practices for Getting Rid of Mental Junk, Your Morning Routine, and Talking to the Dead | Ryan Holiday

How to become the wisest version of yourself. Ryan Holiday [https://ryanholiday.net/] is one of the world's bestselling living philosophers. His books, including The Daily Stoic, The Obstacle Is the Way, Ego Is the Enemy, Stillness Is the Key and his #1 New York Times bestselling series on the Stoic Virtues, appear in more than forty languages and have sold over 10 million copies. In this episode we talk about: * The value of asking pertinent questions * How to create a second brain * Finding a teacher for yourself * How not to be a know it all * Achieving focus through a morning routine * How to seek out criticism * Learning how to die * And much more Related Episodes: * Ancient Strategies For Managing Stress And Anxiety [https://podcasts.apple.com/us/podcast/ancient-strategies-for-managing-stress-and-anxiety/id1087147821?i=1000652259837] Get the 10% with Dan Harris app here [https://app.danharris.com/membership] Sign up for Dan's free newsletter here [http://www.danharris.com/] Follow Dan on social: Instagram [https://bit.ly/3tGigG5], TikTok [https://bit.ly/3FOA84J] Subscribe to our YouTube Channel [https://bit.ly/3FybRzD] Additional Resources: * Wisdom Takes Work [https://www.amazon.com/Wisdom-Takes-Work-Repeat-Virtues/dp/0593191730] * The Stoic Virtue Series [https://store.dailystoic.com/collections/the-stoic-virtues-series] * The Daily Stoic [https://www.amazon.com/Daily-Stoic-Meditations-Wisdom-Perseverance/dp/0735211736] * Dailystoic.com [http://dailystoic.com/] * Glorious Exploits [https://www.amazon.com/Glorious-Exploits-Novel-Ferdia-Lennon/dp/1250893690] To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris [https://advertising.libsyn.com/10HappierwithDanHarris] Thanks to our sponsors: LinkedIn: Spend $250 on your first campaign on LinkedIn ads and get a $250 credit for the next one. Just go to linkedin.com/happier [http://linkedin.com/happier]. Wix: Ready to create your website? Go to wix.com. Rosetta Stone: Visit https://www.rosettastone.com/happier [https://www.rosettastone.com/happier] to get started and claim your 50% off today. Quo: No missed calls, no missed customers. Visit www.Quo.com/happier [http://www.quo.com/happier] to get started.