10% Happier with Dan Harris

The two practices that helped turn this self described scowling, sarcastic skeptic into an expert meditator.
 
Devin Berry is a Core Guiding Teacher at the Insight Meditation Society and a residential retreat teacher at IMS and Spirit Rock. A meditator since 1999, his practice is rooted in long-term retreat practice and the mettā and vipassanā teachings of the Insight Meditation tradition. 
 
In this episode we talk about:
Why mindfulness alone is not enough
How mettā is part of four related mental skills called the Brahma Viharas
The story of how and why the Buddha (according to the legend) invented mettā practice
The role and practice of generosity
A year long experiment that Devin ran in mettā and danā
And lastly, how these practices can help us both on and off the cushion
 
This episode originally aired on July 31st, 2024.
 
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What it really means to feel loved, and why many people who are loved don't feel it.
Sonja Lyubomirsky is a preeminent happiness expert and Distinguished Professor of Psychology at the University of California. Harry Reis is one of the world's leading experts on relationships and Dean's Professor in the Department of Psychology at the University of Rochester. They are the authors of: HOW TO FEEL LOVED: The Five Mindsets That Get You More of What Matters Most.
In this episode we talk about:
What it really means to feel loved, and why many people who are loved don't feel it
An antidote to loneliness 
A broader definition of love beyond romance
Why feeling loved may be the true key to happiness
How feeling loved is more in your control than you think
The "relationship seesaw": lifting others up to feel loved yourself
The power of curiosity, listening, and reciprocity
Why dropping emotional armor is necessary for real connection
Practical tools for feeling more loved
Tips on asking better questions and showing real enthusiasm
Why genuine curiosity, reciprocity, and emotional pacing deepen connection more than performative listening
Related Episodes:
Happiness Takes Work | Sonja Lyubomirsky
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A conversation with meditation teacher Jay Michaelson about what to do when you're constantly tired, fried, and running on empty.
If you feel exhausted seemingly all the time—whether it's a low hum or something louder—you're not alone. In this conversation, Jay Michaelson, our Teacher of the Month for February, talks with executive producer DJ Cashmere about the relentless fatigue so many of us are experiencing, and what actually helps.
We talk about:
Why your first move should be self-compassion (not self-blame)—especially in a culture obsessed with sleep optimization

The important oscillation between being with difficulty versus reaching for an antidote

HALT: the acronym that can save you (Hungry, Angry, Lonely, Tired)

How to investigate exhaustion without trying to fix it right away

Practical antidotes: screen hygiene, micro-naps, and yes, brain machines

How our Stone Age brains are being hijacked by tech companies

Why nap shame is "pure garbage" and you should kiss it goodbye

The social conditions causing exhaustion that are beyond individual control

The through-line: this isn't about becoming superhuman or gritting your teeth through exhaustion. It's about relating to it differently, being kinder to yourself, and using whatever tools actually work—even if they feel unconventional.
Jay's guided meditations and live AMA sessions are available throughout February in the 10% with Dan Harris app. Find more from Jay at jaymichaelson.substack.com.
 
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A live Q&A session with meditation teacher Jeff Warren, where Dan and Jeff tackle some of the hardest questions in meditation and life.
Jeff Warren is a meditation teacher, author, and co-founder of the Consciousness Explorers Club. In this live session recorded on Zoom with subscribers to the 10% with Dan Harris app, Jeff and Dan take questions about insomnia, chronic pain, caring for aging parents, existential fears for loved ones, and what to do when your meditation practice feels stuck.
We talk about:
How to get equanimity around existential fears for your kids (which Jeff calls "the single hardest thing in human life")

Why acceptance is a terrible word and equanimity is better

The difference between doomsday spirals and what's actually happening right now

Practical strategies for insomnia and chronic pain (including why your goal shouldn't be eight hours of unconscious sleep)

What to do when you feel stuck in your meditation practice (hint: the plateau is normal)

Three strategies for turning down the volume on your constant mental narrator

Jeff also introduces the practice of asking your meditation a question—literally seeding a question in your mind during practice and seeing what bubbles up. It's surprisingly effective for creative blocks and getting unstuck.
These live sessions happen every week in the 10% with Dan Harris app, 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.


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How to become the wisest version of yourself.
 
Ryan Holiday is one of the world's bestselling living philosophers. His books, including The Daily Stoic, The Obstacle Is the Way, Ego Is the Enemy, Stillness Is the Key and his #1 New York Times bestselling series on the Stoic Virtues, appear in more than forty languages and have sold over 10 million copies.



In this episode we talk about:
The value of asking pertinent questions 
How to create a second brain
Finding a teacher for yourself
How not to be a know it all
Achieving focus through a morning routine 
How to seek out criticism
Learning how to die
And much more
 
Related Episodes:
Ancient Strategies For Managing Stress And Anxiety 
 
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Additional Resources: 
Wisdom Takes Work
 The Stoic Virtue Series
The Daily Stoic 
 Dailystoic.com 
Glorious Exploits
 
 
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