10% Happier with Dan Harris

Shaila Catherine, a dharma teacher and meditation author with decades of retreat experience, offers practical Buddhist ways to tame a wandering mind. She outlines five short strategies from ancient suttas. Topics include replacing harmful thoughts, examining their danger, purposeful avoidance, deep investigation of causes, and using determination to steady attention.

Eric Garland, a UCSD professor who created Mindfulness-Oriented Recovery Enhancement (MORE), explains practical mindfulness tools. He covers how MORE targets chronic pain and everyday addictive habits. Short practices like STOP, mindful zooming, savoring, and cognitive reappraisal get attention. The conversation highlights de-automatization, self-transcendent states, and clinical evidence for these methods.

Sebene Selassie, a meditation teacher and three-time cancer survivor, shares practical mindfulness guidance. She explains what mindfulness really means and why the body and breath make reliable anchors. Hear why meditation is not a magic cure, how to find practices that fit your life, and why intention helps you stick with practice.

Pete Holmes, stand-up comedian and creator of Crashing, brings humor and spiritual curiosity. He talks about evangelical roots, psychedelics revealing awareness, mysticism versus literal belief, meditation practices, affirmation habits, and how comedy, service, and relationships support peace of mind.

Leslie John, Harvard Business School professor and behavioral scientist, studies disclosure and decision-making. She explores why revealing feelings often builds trust and reduces stress. She explains the health costs of secrets, when to go one layer deeper in conversation, and how strategic vulnerability can open doors in relationships and leadership.

Bart van Melik, a meditation teacher and psychotherapist, shares a four-word Buddhist teaching: "keep calmly knowing change." He explores why attuning to impermanence can bring peace. Short practices for introducing mindfulness to children are discussed. They also examine complaining as connection, the idea of useless speech, and the importance of community and embodiment.

Michael Pollan, bestselling author who writes about food, mind, and nature. He explores reclaiming attention from Big Tech, reducing rumination and loosening the ego, elevating mundane chores into mindful rituals, meditating in a cave, and the potential of MDMA-assisted therapy. Short, thoughtful conversations about attention, open awareness, and how to live with more presence.

Morgan Housel, financial writer and author of The Psychology of Money, explores why 'enough' always feels elusive and how money becomes a status yardstick. He discusses using scarcity to boost enjoyment, saving as independence, curbing envy and comparisons, checking your bank for awareness, and preferring utility and memories over performative spending.

Dr. Michael Gervais, high-performance psychologist who trains elite athletes and leaders. He talks about working at your edge in meditation and performance. They discuss practical self-talk and a quick hack for surging panic. Conversations also cover emotional agility, recovery vs stress, and operating from love as an Ideal Competitive Mindset.

Live Q&A tackles meditating through grief and working with deep emotional pain. They explore the hidden craving for calm and why chasing it backfires. Tips for easeful concentration and reducing effort in practice are shared. Practical strategies for ADHD, restlessness, and trying guided versus unguided approaches round out the conversation.