10% Happier with Dan Harris

Kelly McGonigal, a health psychologist and best-selling author, discusses the transformative power of movement and compassion. She shares insights from her latest book, focusing on the joy of exercise instead of viewing it merely as a weight-loss tool. Kelly emphasizes self-compassion in habit formation and provides practical tips for building sustainable healthy habits. She also introduces mindfulness techniques and alternative meditation practices, aiming to support individuals battling emotional challenges during their journeys to well-being.

Join Nikki Mirghafori, an AI scientist turned Buddhist teacher, as she shares her transformative journey from tech to meditation. Growing up in Iran during the war shaped her perspective on life and death. She reveals the profound value of mindfulness of mortality, emphasizing how embracing death can foster deeper connections and gratitude in life. Nikki also dives into advanced meditation techniques and the delicate balance of effort and surrender in practice, offering insights on how these experiences enrich our understanding of existence.

Norman Fischer, a poet, Zen priest, and founder of the Everyday Zen Foundation, shares insights on expanding our self-perception and worldviews. He discusses the transformative power of Zazen meditation and the importance of personal experience in a modern context. Fischer dives into concepts of enlightenment, advocating for a broader perspective that embraces life's unpredictability. He emphasizes the need for imagination and interconnectedness in tackling global challenges, promoting compassion and communal identities in uncertain times.

Elizabeth Stanley, an associate professor and author of 'Widen the Window,' shares her transformative journey through trauma, including a near-death experience and Lyme disease. She discusses the healing power of mindfulness and meditation, particularly for those in high-stress professions like the military. Stanley reveals how early life experiences shape our stress responses and emphasizes the importance of self-care, social connections, and habit change. Her insights into resilience provide practical tools for thriving under stress and overcoming adversity.

Thubten Chodron, a Buddhist nun, author, and teacher, shares her transformative journey from a self-centered life to one of altruism. She emphasizes the importance of motivation in our actions and how genuine intentions can foster compassion. Chodron discusses the interconnectedness of body and mind, the impact of her spiritual commitment on personal relationships, and the journey towards mindfulness in eating. Her insights shed light on cultivating selflessness, navigating societal challenges, and the true meaning of happiness through meaningful connections.

Thanissara, co-founder of Dharmagiri Sacred Mountain Retreat and former Buddhist nun, joins her partner Kittisaro, a Rhodes Scholar and ex-monk, to share their unique love story. They discuss the journey from disciplined monastic lives to a fulfilling partnership, intertwining romance with meditation practice. The couple explores the challenges of navigating conflict and emotional patterns in relationships, emphasizing the role of mindfulness. They also reflect on spirituality's connection to environmental awareness, urging a collective approach to community resilience.

Join renowned psychotherapist Esther Perel, a leading voice on modern relationships, as she navigates the complexities of intimacy and desire. She shares insights on the evolving nature of love and the impact of cultural shifts on modern relationships. The conversation also delves into the nuances of infidelity, highlighting that many seek self-discovery rather than simply escaping a failing bond. Perel emphasizes the importance of erotic intelligence, mindfulness, and open communication for nurturing lasting connections.

Alicia Menendez, an award-winning journalist and author of "The Likeability Trap," dives into the paradox of women's likability in the workplace. She discusses how strong women are often deemed cold, while warm women risk being seen as pushovers. The conversation highlights the emotional toll of external judgments, the importance of psychological safety, and the need for equitable feedback. Menendez shares personal anecdotes, advocating for vulnerability as a strength in leadership and encouraging women to embrace their authenticity over societal expectations.

Brian Grazer, an Oscar-winning producer and bestselling author, shares how curiosity fuels his success in Hollywood. He reflects on his early days delivering papers at Warner Bros. and overcoming dyslexia to forge powerful connections. Grazer reveals the significance of eye contact and meaningful conversations in building relationships. He also discusses the calming effects of transcendental meditation on anxiety and how smartphones impact genuine interactions. His latest book, "Face to Face", emphasizes the art of human connection.

Dr. Susan Pollak, a psychologist and co-founder of Harvard's Center for Mindfulness and Compassion, shares her journey from anxious child to meditation advocate. She discusses the transformative power of mindfulness in managing emotions like shame and anger, particularly in parenting. Pollak emphasizes the necessity of self-care for parents and presents quick meditation techniques to enhance emotional resilience. The conversation humorously navigates the concept of 'murderous rage' and the implications of ethical parenting in today's competitive landscape.