10% Happier with Dan Harris A Buddhist Antidote To Fear And Anxiety | Devin Berry
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Feb 18, 2026 
Devin Berry, a longtime Insight Meditation teacher and retreat leader, shares how mettā and vipassanā shaped his practice. He explores metta as more than warm feelings, the four Brahma Viharas, generosity as practice, the Metta Sutta origin story, and a yearlong mettā and dana experiment. Short, practical, and surprisingly funny reflections on calming fear and anxiety.
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Cultivate All Four Abodes
- Practice the four Brahma Viharas both together and separately; metta is foundational but compassion, joy, and equanimity deserve formal practice.
- Insight/vipassana practice can also allow these heart qualities to naturally arise.
Practice Compassion By Bearing Witness
- For compassion, bring suffering to mind and rest with it; use simple phrases like ‘I'm so sorry’ if needed.
- Move from felt compassion toward practical action when possible, or bear witness when action isn't available.
Amplify Joy Deliberately
- For mudita, recall someone's genuine joy and silently wish it to continue with phrases like 'May your joy increase.'
- Roll from metta into mudita to ride the warmth already cultivated.