10% Happier with Dan Harris

Nobody makes it out of childhood unscathed. Here's a guide to letting go of the past.   Allison Sweet Grant, [https://www.allisonsweetgrant.com/] graduate with dual master’s degrees from the University of Michigan, is a psychiatric nurse practitioner, turned author. She has been published in The New York Times and The Atlantic. She is the author of two children’s picture books, The Gift Inside the Box and Leif and the Fall, co-authored with her husband Adam Grant. I Am the Cage [https://www.amazon.com/Am-Cage-Allison-Sweet-Grant/dp/059361691X] is her debut novel. In this episode we talk about: * The impact of your childhood trauma on your adult relationships * The concept of the “junk drawer” (a metaphor for all the pain, self-doubt, and anxiety you might try to compartmentalize) * Writing as a tool for self-acceptance and self-compassion  * How to re-write your own story and where to start  * Practical meditation tools to quiet the mind  * The role of cathartic visualization  * Dealing with imposter syndrome  * And more 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] 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 [http://eomega.org/workshops/meditation-party-2025]!   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 [https://www.nyimc.org/event/great-cosmic-joke/]! 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:  Bumble: Thinking about dating again? Take this as your sign and start your love story on Bumble [http://bumble.com/]. Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host [http://airbnb.com/host].

A Buddhist recipe for speaking, working, and living in a way that will make you happy. JoAnna Hardy [https://www.joannahardy.org/] has practiced in multiple traditions since 1999. She is currently a meditation trainer at Apple Fitness+ [https://www.apple.com/apple-fitness-plus/], a visiting teacher at Black Being LA [https://blackbeingla.org/], a visiting retreat teacher at Insight Meditation Society [https://www.dharma.org/], and about to embark on a new mystery journey!  In this episode we talk about: * Sila, the Buddhist code of ethics * Concepts such as right livelihood and right speech  * Why we lie * The power of Buddhist tattoos  * Hiri and Otappa (AKA healthy shame and healthy embarrassment) Related Episodes: * How to Speak Clearly, Calmly, and Without Alienating People | Dan Clurman and Mudita Nisker [https://www.danharris.com/p/how-to-speak-clearly-calmly-and-without-a33?utm_source=publication-search] * Oren Jay Sofer, Practicing Mindful Communication [https://www.danharris.com/p/oren-jay-sofer-practicing-mindful-781?utm_source=publication-search] * The Buddha’s 8-Part Manual for a Good Life | Brother Pháp Dung [https://www.danharris.com/p/the-buddhas-8-part-manual-for-a-good-bac?utm_source=publication-search] * The Surprising Power of “Healthy Embarrassment” | Koshin Paley Ellison [https://www.danharris.com/p/the-surprising-power-of-healthy-embarrassment-632?utm_source=publication-search] * The Selfish Case for Being Ethical | Eugene Cash [https://www.danharris.com/p/the-selfish-case-for-being-ethical-a4b?utm_source=publication-search]   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] 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 [http://eomega.org/workshops/meditation-party-2025]!   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 [https://www.nyimc.org/event/great-cosmic-joke/]!  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: Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host [http://airbnb.com/host]. AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit att.com/guarantee [http://att.com/guarantee] for details. Function: Our first 1000 listeners get a $100 credit toward their membership. Visit www.functionhealth.com/Happier [http://www.functionhealth.com/Happier] or use the gift code Happier100 at signup to own your health.

How to do “shadow work,” interpret your dreams, and find your “self.” Satya Doyle Byock [http://satyabyock.com/] is a psychotherapist and educator focused on the relationship with the unconscious. She is the director of The Salome Institute of Jungian Studies [https://salomeinstitute.com/] and the author of the book Quarterlife: The Search for Self in Early Adulthood [https://satyabyock.com/quarterlife-book]. She writes weekly and hosts regular workshops on her Substack, Self & Society [http://satyadoylebyock.substack.com/].  In this episode we talk about: * The vast impact of Carl Jung’s work * What separates Freud and Jung * The connection between Jung’s ideas and Buddhism * Practical exercises to help us resolve the tension between safety and meaning – between stability and taking a walk on the wild side * Dreamwork: what it is, why we should do it, and the “how to” * The perks of making the unconscious feel seen  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] Additional Resources:  * Satya’s Substack, Self & Society [http://satyadoylebyock.substack.com/].  * Satya’s new year-round program [https://salomeinstitute.com/] in Jungian Psychology and Myth (registration opens December 1; class begins February 2026) 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 [http://eomega.org/workshops/meditation-party-2025]! 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 [https://www.nyimc.org/event/great-cosmic-joke/]!  To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris [https://advertising.libsyn.com/10HappierwithDanHarris]

Listening to your body… easier said than done? Sebene Selassie is here to help.  All this month, we’re sharing custom guided meditations from our teacher of the month, Sebene Selassie exclusively available at DanHarris.com [http://danharris.com/]. Like any good drug dealer, the first taste is free – so today, we’re giving you a sample of what you can expect for the rest of the month. Related Episodes:  * Sebene Selassie On: Resiliency, Rewriting Your Patterns and Finding a Teacher Who Speaks to You [https://www.danharris.com/p/sebene-selassie-on-resiliency-rewriting?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false]   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 at eomega.org/workshops/meditation-party-2025 [http://eomega.org/workshops/meditation-party-2025]. 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 [https://www.nyimc.org/event/great-cosmic-joke/]!   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] 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:  Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host [http://airbnb.com/host].  BetterHelp: If you're ready to find the right therapist for you, BetterHelp can help you start that journey. Our listeners get 10% off their first month at betterhelp.com/Happier [https://betterhelp.com/Happier].

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 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]   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 [http://eomega.org/workshops/meditation-party-2025]! 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 [https://www.nyimc.org/event/great-cosmic-joke/]!  To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris [https://advertising.libsyn.com/10HappierwithDanHarris] Thank you to our sponsor: Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host [http://airbnb.com/host].