10% Happier with Dan Harris

Stop Being Hijacked By Anxiety, Grief, and Anger — A Buddhist Approach | Sebene Selassie & Jeff Warren

On regulating emotions, ending the war with reality, and feeling more alive. Sebene Selassie [https://www.sebeneselassie.com/] is an author and meditation teacher. She writes the popular newsletter remind me to love [https://sebeneselassie.substack.com/about] and her first book is called, You Belong [https://www.sebeneselassie.com/mybook]. Jeff Warren [https://jeffwarren.org/] is an author and meditation teacher. He writes the popular newsletter Home Base [https://www.homebasewithjeff.com/] and is the coauthor, along with Dan, of a book called Meditation for Fidgety Skeptics [https://jeffwarren.org/books/meditation-fidgety-skeptics/]. And he is the co-host of the mind/bod adventure pod [https://www.mindbodpod.com/]. Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here [https://www.eomega.org/workshops/meditation-party], or sign up to livestream here [https://www.eomega.org/workshops/meditation-party-livestream]! In this episode we talk about: * The 5 hindrances (a classic Buddhist list of everything that goes wrong when you sit down to meditate) * Why your brain keeps wandering, numbing out, or picking fights with reality * The difference between being tired… and just not wanting to deal * How to catch yourself before you go full autopilot * The "five recollections" of aging, sickness and death, and why they're actually grounding * The comparing mind * How to step back and watch your thoughts instead of immediately buying into them * Why the people in your life might be confused by the new, slightly calmer you Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here [https://www.eomega.org/workshops/meditation-party], or sign up to livestream here [https://www.eomega.org/workshops/meditation-party-livestream]! 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] This episode is sponsored by: Northwest Registered Agent — LLC formation, registered agent service, and free business resources at https://www.northwestregisteredagent.com/Happierfree BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier Wix — Build a fully functional website with AI in minutes at https://www.wix.com/harmony Warby Parker — Prescription glasses with virtual try-on. Buy one prescription pair and get 20% off additional prescription pairs at https://www.warbyparker.com/happier To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris [https://advertising.libsyn.com/10HappierwithDanHarris]

How to Click With Anyone, Read Every Room, and Stop Absorbing Other People's Stress | Kate Murphy

The neuroscience of human connection: your nervous system is picking up other people's signals all day without your knowledge. Here's how to use that. Journalist Kate Murphy's [https://www.journalistkatemurphy.com/] eclectic essays and articles for The New York Times, The Wall Street Journal, The Economist, Agence France-Presse, and Texas Monthly have been shared and commented on by millions. She is known for her fresh and accessible style and ability to distill complex subjects, particularly the science behind human interactions. Her first book, You're Not Listening: What You're Missing and Why It Matters [https://www.amazon.com/Youre-Not-Listening-Missing-Matters/dp/1250297192], was published in thirty-two languages and has become required reading in interpersonal communication courses at high schools, colleges, and universities worldwide. In this episode we talk about: * What "interpersonal synchrony" is and the science behind it * Why some people just click — and others don't * How individualism and technology are working against our need to connect * What "affective presence" is –– and how much you can actually change your vibe * Interoception – and why you need to understand your own body before you can read others * The dark side of synchrony: emotional fusion and borrowed emotions * Why audio-only calls are better than Zoom for real connection * How physical distance controls your ability to sync * "Emotional aperture" — how to read a room like a trial lawyer * The secret to bonding with other people 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: * Why We Click: The Emerging Science of Interpersonal Synchrony [https://www.amazon.com/Why-We-Click-Interpersonal-Synchrony/dp/1250352452] Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here [https://www.eomega.org/workshops/meditation-party], or sign up to livestream here [https://www.eomega.org/workshops/meditation-party-livestream]! This episode is sponsored by: Spark — Clean energy and focus with zero sugar. Get 30% off and free shipping with code HAPPIER at https://www.drinkspark.com. [https://www.drinkspark.com/] BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier. [https://www.betterhelp.com/happier] To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris [https://advertising.libsyn.com/10HappierwithDanHarris]

Brain Won't Stop? Here's How to Calm Down | Dan Harris

On short-circuiting anxiety, breaking thought loops, and learning how to talk to yourself. In this live Q&A, Dan covers: * Why action is the best antidote to AI anxiety — and what's actually in your control * How to use your meditation practice inside an MRI (and when it's okay to just get sedated) * Joseph Goldstein's "dead end" technique for breaking out of repetitive thought loops * Why certainty is not an indicator of truth — and how open-mindedness works in a polarized world * The Buddhist take on alcohol, and Dan's surprisingly candid answer about his own relationship with substances * How to stop feeding the need for external approval — without toxic positivity * Why mindfulness in Pali literally means "remembering" — and why you'll always need to hear this stuff again 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] Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here. [https://www.eomega.org/workshops/meditation-party#9851] To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris [https://advertising.libsyn.com/10HappierwithDanHarris]

Lust, Addiction, and Ambition: Why Your Desires Are Wired to Disappoint You | Joseph Goldstein

Why you'll never find happiness where you're looking for it–and where to look instead. Joseph Goldstein [https://www.dharma.org/teacher/joseph-goldstein/] is a cofounder of the Insight Meditation Society [https://www.dharma.org/] and the Barre Center for Buddhist Studies [https://www.buddhistinquiry.org/], both in Barre, Massachusetts. He is the author of many books including, most recently, Dreamscapes of the Mind [http://give.dharma.org/JGpoetry]. In this episode we talk about: * Why desire and wanting can keep us stuck in cycles of dissatisfaction * The difference between momentary pleasure and deeper happiness * A practical way to watch cravings arise and pass without reacting * Why "not wanting" can feel surprisingly relieving * The Buddhist framework of gratification, danger, and escape * How to think about contentment and the question: how much is enough? * The difference between guilt and wise remorse * How desire, lust, and craving can distort judgment Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here [https://www.eomega.org/workshops/meditation-party], or sign up to livestream here [https://www.eomega.org/workshops/meditation-party-livestream]! 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: * Dharma Seed [https://dharmaseed.org/] - freely offered talks from Western Buddhist Vipassana teachers This episode is sponsored by Function Health — 160+ lab tests a year for $365, with the ability to dive deeper into your results through Function's connections to platforms like ChatGPT and Claude. Join at https://www.functionhealth.com/happier [https://www.functionhealth.com/happier] or use code HAPPIER25 for a $25 credit toward your membership. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris [https://advertising.libsyn.com/10HappierwithDanHarris]

Emotion Regulation: Top 10 Neuroscience-Backed Tools | Ethan Kross & Emma Seppälä

Manage anxiety, rewire your inner critic, and never worry alone. Emma Seppälä, PhD [https://www.emmaseppala.com/] is a psychologist and research scientist from Yale, and the author of two books, The Happiness Track [https://www.emmaseppala.com/books] and Sovereign [https://www.emmaseppala.com/books]. Ethan Kross, PhD [https://www.ethankross.com/] is a professor at the University of Michigan, where he leads the Institute for Mental Fitness. He is the author of two books, Chatter [https://www.ethankross.com/books/chatter] and Shift [https://www.ethankross.com/books/shift]. In this episode we talk about: * What emotions actually are, and why even anxiety and anger serve a purpose * Why self-criticism backfires, and what the research shows about self-compassion instead * How chronic suppression makes your emotions stronger, not weaker * Regulation tools you can use in the moment to shift emotional states 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: * Support Christina Feldman's Healing Journey [https://www.gofundme.com/f/support-christina-feldmans-healing-journey] * Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here [https://www.eomega.org/workshops/meditation-party], or sign up to livestream here [https://www.eomega.org/workshops/meditation-party-livestream]! To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris [https://advertising.libsyn.com/10HappierwithDanHarris] This episode is sponsored by: BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier [https://www.betterhelp.com/happier] ButcherBox — Premium, responsibly sourced meat delivered to your door. New listeners get free sirloin tips, ground beef, or chicken wings in every box for life, plus $20 off at https://www.butcherbox.com/happier [https://www.butcherbox.com/happier] Spark — Clean energy and focus with zero sugar. Get 30% off and free shipping with code HAPPIER at https://www.drinkspark.com [https://www.drinkspark.com/]