10% Happier

Shaila Catherine is a dharma teacher and author of the book titled “Beyond Distraction: Five Practical Ways to Focus the Mind.” She authored two additional books on the concentration practices called jhana and approaches to insight meditation. She has practiced for more than 45 years, including nine years, cumulatively, of silent retreat. Shaila has been leading meditation retreats for 30 years, and has developed an array of in-depth online courses offered through BodhiCourses.org.Related Episodes:* How to Focus | Shaila CatherineAdditional Resources:* Shaila’s upcoming course: Beyond Distraction* Shaila’s books* Insight Meditation South Bay This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.danharris.com

Eric Garland, PhD is Endowed Professor in Health Sciences at the T. Denny Sanford Institute for Empathy and Compassion, Professor in the Department of Psychiatry at University of California San Diego (UCSD), and Director of UCSD ONEMIND (Optimized Neuroscience-Enhanced Mindfulness Intervention Design). He has published more than 260 scientific manuscripts and received more than $90 million in research grants to conduct clinical trials of mindfulness for addiction and chronic pain.Additional Resources:* Mindfulness-Oriented Recovery Enhancement (MORE)* moretherapy.com* Mindfulness-Oriented Recovery Enhancement: An Evidence-Based Treatment for Chronic Pain and Opioid Use* Mindfulness-Oriented Recovery Enhancement for Addiction, Stress, and Pain This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.danharris.com

Plus: How to find practices that work for you, what “mindfulness” actually means, and a new audiobook out now.Sebene Selassie has been meditating for decades, survived cancer three times, and still says the practice isn’t a magic bullet. That honesty is kind of the point.Today we’re sharing a sneak preview of Dan’s new audiobook, Even You Can Meditate, co-authored with Sebene. Think of it as a practical rescue plan for anyone who feels too distracted, overwhelmed, or skeptical to start (or restart) a meditation practice.In this preview, Dan and Seb cover:* Why “mindfulness” is actually a bit of a misnomer — and what the practice is really about* What meditation can and can’t do for you (it won’t solve everything, but the benefits tend to kick in faster than you’d expect)* How to find the style that works for your specific brain, body, and life — including if sitting still feels impossible* The role of intention, and why getting clear on your “why” can become a surprisingly powerful engine for keeping a practice going* The five hindrances — the predictable challenges that come up for almost every meditator — and how to work with them instead of against themEven You Can Meditate is out now on Audible. Listen now at audible.com/danharris.And mark your calendar: Dan and Seb are running a free five-day meditation challenge March 23–27 on Dan’s app, 10% with Dan Harris. Download it at app.danharris.com. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.danharris.com

Pete Holmes is a stand-up comedian, writer, and actor. He created and starred in HBO’s Crashing and hosted The Pete Holmes Show on TBS. He has released stand-up specials on HBO, Netflix, and Comedy Central, hosts the popular You Made It Weird podcast, and is the author of Comedy Sex God.This episode is a live conversation recorded in NYC as part of a benefit for the amazing organization New York Insight Meditation Center. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.danharris.com

Leslie John is the James E. Burke Professor of Business Administration at the Harvard Business School. Her new book is called Revealing: The Underrated Power of Oversharing. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.danharris.com

If you struggle with the terrifying reality that everything changes, this conversation is for you.Bart van Melik is a meditation teacher, psychotherapist, and our Teacher of the Month for January. In this live session recorded on Zoom with subscribers to the 10% with Dan Harris app, Bart and Dan explore one of Bart’s favorite teachings: “Keep calmly knowing change”—four words that supposedly distill all 84,000 of the Buddha’s teachings.We talk about:* Why attuning to the flow of things brings peace (even though change is terrifying)—and what the Buddha said on his deathbed about impermanence* How to introduce meditation to kids without making it seem difficult or boring* The three dimensions of mindfulness: internal (your own mind), external (noticing other people’s breath on the subway), and relational (the field we’re all co-creating together)* Whether connecting through venting and complaining is harmless or something to examine more closely* “Useless speech” (sampappalāpa)—the Pali term for saying stuff that doesn’t really matter, and why the urge is often just “look at me”* Why Bart is still on this path after all these years: communityBart closes with a beautiful dedication about coming home to the body and appreciating that we show up in community.These live sessions happen every week in the app 10% with Dan Harris, where you can meditate with Dan and guest teachers and ask questions in real time. Get the app at danharris.com—there’s a free 14-day trial. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.danharris.com

Michael Pollan is the author of ten books, all of which were New York Times bestsellers. His latest book is A World Appears: A Journey Into Consciousness.Related Episodes:* Don’t Let This Crisis Go To Waste | Roshi Joan Halifax This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.danharris.com

Morgan Housel is the New York Times Bestselling author of The Psychology of Money and Same As Ever. He’s a partner at The Collaborative Fund, serves on the board of directors at Markel and is host of The Morgan Housel Podcast. His new book is The Art of Spending Money: Simple Choices for a Richer Life.Related Episodes:* The Psychology of Money | Morgan Housel This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.danharris.com

How do you stay engaged without getting consumed? That’s one of the central questions in this conversation between Dan and high-performance psychologist Dr. Michael Gervais.Together they explore:* working at your edge in meditation, panic disorder, and professional life* why love might be the most important skill we can develop* navigating rage in difficult political times* and the Ideal Competitive Mindset — a concept Dan found surprisingly useful.Originally recorded for Dr. Gervais’ podcast, Finding Mastery, this one turned into a real back-and-forth. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.danharris.com

In this episode, Dan takes live questions from subscribers to the 10% with Dan Harris app. Topics include: meditating through grief and serious emotional pain, the hidden addiction to feeling calm during meditation, how to find focus and concentration without straining so hard you get a headache, whether guided meditations are just “training wheels,” and how to practice when ADHD or restlessness makes sitting still feel impossible.Throughout, Dan returns to a central theme: the point of meditation isn’t to feel any particular way — it’s to relate differently to whatever is already there. To join the live Tuesday sessions, sign up for a free 14-day trial at danharris.com. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.danharris.com