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10% Happier with Dan Harris

10% Happier
  • 4.6 (12K)
  • MENTAL HEALTH
  • UPDATED SEMIWEEKLY

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.

  1. 8H AGO ·  BONUS • SUBSCRIBERS ONLY

    The Express Route to Mindfulness | Meditation with Joseph Goldstein

    This meditation focuses on a simple, reliable anchor: the body breathing. Reconnect with the basic fact that each breath is keeping you alive. About Joseph Goldstein: Joseph Goldstein is one of the first American vipassana teachers and a co-founder of the Insight Meditation Society in Barre, Massachusetts, where he has been leading retreats in insight and lovingkindness meditation since 1974. He first encountered Buddhism as a Peace Corps volunteer in Thailand and went on to study with renowned Theravada masters including Anagarika Munindra, Dipa Ma, and S.N. Goenka. He is the author of numerous books, including *Mindfulness: A Practical Guide to Awakening* and *One Dharma*, and is widely credited as a foundational figure in bringing Buddhist meditation practice to the West.

    15 min

  2. 1D AGO

    The Voice in Your Head Doesn't Have to Ruin Everything | Rachel Martin and Dan Harris

    Practical advice for handling anxiety, envy, and that feeling that you're a bad person. What happens when a deck of cards controls the conversation? On Wild Card, hosted by Rachel Martin, that's the whole idea — and when Dan sat down as a guest, the cards led somewhere genuinely interesting. In this episode: why Dan keeps going on silent meditation retreats even though loneliness is the hardest part; what finally made him delete Instagram; the "good-ish" concept that unlocked a new relationship with self-criticism; and a deep dive into the Buddhist take on the soul — which turns out to be a lot more useful than it sounds. Wild Card is produced by NPR. Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. 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, or sign up to livestream here!  To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

    52 min

  3. 4D AGO

    Are You Living a Good Life? | James Patterson and Patrick Leddin

    Most people hesitate before answering. This episode is about what to do with that hesitation. James Patterson is the most popular storyteller of our time and has written more than 200 novels since 1976. Patrick Leddin, PhD, is the author of the Wall Street Journal bestseller The 5‑Week Leadership Challenge: 35 Action Steps to Become the Leader You Were Meant to Be.  In this episode we talk about: Why we're living in an "age of disruption"  The five-step positive disruptor loop The one question to ask yourself when trying to identify your purpose And how disruption can improve your work, your relationships, and your family Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  Disrupt Everything—and Win: Take Control of Your Future Judge Stone: A Novel (with Viola Davis) Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. 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, or sign up to livestream here! To advertise on the show, contact sales@advertisecast.com or visit 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 Wix — Build a fully functional website with AI in minutes at https://www.wix.com/harmony

    1 hr

  4. 6D AGO

    The Science of Regulating Your Nervous System | Dr. Kevin Tracey

    Plus: How to increase vagal tone, improve heart health, and reduce inflammation. Kevin J. Tracey, MD, is president and CEO of the Feinstein Institutes for Medical Research at Northwell Health, a pioneer of vagus nerve research and author of the recent book, The Great Nerve: The New Science of the VagusNerve and How to Harness Its Healing Reflexes. Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. 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, or sign up to livestream here! This episode is sponsored by: BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier Spark — Clean energy and focus with zero sugar. Get 30% off and free shipping with code HAPPIER at https://www.drinksparkcom

    1h 18m
  5. Making Difficult Choices | Meditation with Kaira Jewel Lingo

    APR 26 ·  BONUS • SUBSCRIBERS ONLY

    Making Difficult Choices | Meditation with Kaira Jewel Lingo

    This meditation helps you step out of overthinking and connect with the deeper wisdom that tough choices require. About Kaira Jewel Lingo: Kaira Jewel Lingo is a Dharma teacher in the Plum Village and Vipassana Insight traditions who spent fifteen years as an ordained nun under Zen Master Thich Nhat Hanh before becoming a lay teacher. She is the author of *We Were Made for These Times* and co-author of *Healing Our Way Home*, weaving Buddhist wisdom with social justice, embodied practice, and the arts. She leads retreats and teaches internationally, with a particular focus on BIPOC communities, activists, educators, and youth.

    18 min

  6. APR 24 ·  BONUS

    Feel Your Feelings, Drop the Story | Sebene Selassie

    Why forcing the breath backfires and how to use the four elements to get out of your head. Breath meditation sounds simple in theory. In practice, many meditators find that the moment they pay attention to their breathing, it starts to feel forced, shallow, or just plain weird. In this live session, Dan and Sebene Selassie dig into why that happens — and what to do about it. They also answer subscriber questions on shame and how to work with it skillfully, the RAIN technique, breaking the cycle of rumination, and Sebene's beloved elements practice as a tool for embodiment. Plus: an unexpectedly lively digression on colonoscopy prep and the nature of being with discomfort. If you want to go deeper with Dan and Sebene, check out their Audible Original, Even You Can Meditate, available now.   Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. 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, or sign up to livestream here!  To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

    27 min

  7. APR 22

    How To Relax The Need To Control Everything | Rosa Lewis

    Plus: Navigating the "dark night of the soul," the power of saying "no," and how to be more present. Rosa Lewis is a mystic, awakening guide, artist and writer. She is the author of many books, most recently Unlocking the Depths of Being: Wholehearted Presence for a Mystical Reality. The last two meditations on this playlist are related to her book.   Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. 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.  This episode is sponsored by: Function Health — 160+ lab tests a year for $365. Check your health the way Dan does at https://www.functionhealth.com/happier — use code HAPPIER25 for a $25 credit Quo — The modern business phone system. Try free and get 20% off your first six months at https://www.quo.com/happier Samsara — AI-powered fleet safety and operations platform. Request a free demo at https://www.samsara.com/happier Wix — Build your website with AI in minutes at https://www.wix.com/harmony

    56 min

  8. APR 20

    How To Escape Your Brain's Default Mode Network | Zindel Segal and Norman Farb

    Using your senses to reduce overthinking, turn down the voice in your head, and get out of what these scientists call "the house of habit." Dr. Zindel Segal is Distinguished Professor of Psychology in Mood Disorders at the University of Toronto Scarborough and a cofounder of Mindfulness-Based Cognitive Therapy.  Professor Norman Farb, PhD, is an Associate Professor of Psychology at the University of Toronto Mississauga, where he directs the Regulatory and Affective Dynamics laboratory. Together, they are the co-authors of Better In Every Sense: How the New Science of Sensation Can Help You Reclaim Your Life.  In this episode we talk about: How the brain's default mode network is essential to our survival but also can keep us stuck in rumination and overthinking  Segal and Farb's simple practice of "sense foraging" and why they say it can help break patterns and thoughts that aren't serving us  The differences and the similarities between sense foraging and mindfulness  Related Episodes: Depression and Anxiety: Your Old Enemies, Your Best Friends | Zindel Segal — Ten Percent Happier  Gretchen Rubin on: How To Use Your Five Senses To Reduce Anxiety, Increase Creativity, and Improve Your Relationships Why You Can't Pay Attention - And How to Think Deeply Again | Johann Hari — Ten Percent Happier  Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

    1h 5m
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Hosts & Guests

4.6
out of 5
12,276 Ratings

About

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.

Information

  • Creator
    10% Happier
  • Years Active
    2016 - 2026
  • Episodes
    1.4K
  • Rating
    Explicit
  • Copyright
    © Copyright 2025, 10% Media, LLC. All rights reserved.
  • Show Website
    10% Happier with Dan Harris
  • Provider
    10 Percent Media LLC

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