10% Happier with Dan Harris

The world is insane. You don't have to be. These Buddhist practices can help you handle it without succumbing to fear, anxiety, hatred, and apathy.
Tara Brach is a legendary meditation teacher and psychologist. She is the founder of the Insight Meditation Community of Washington and has been active in bringing meditation into schools, prisons and underserved populations. Her latest book is The Courageous Heart Workbook: Choosing to Love in Perilous Times. 
In this episode we talk about:
What "spiritual audacity" means — and where the term comes from
Why shutting down emotionally feels like self-protection but isn't
How caring is a more effective fuel than rage
What lovingkindness meditation is — and how to do it
The RAIN practice — and how to use it on difficult emotions
Why small, local acts of service count as activism
How to use your imagination to feel compassion for people you can't stand
Related Episodes:
Tara Brach Has A Counterintuitive Strategy For Navigating Tumultuous Times


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Seed oils, sugars, food dyes, ultra-processed food, supplements, vaccines — a PhD nutritionist cuts through the noise on the biggest health fears online.
Dr. Jessica Knurick is a Registered Dietitian with a PhD in nutrition science, specializing in chronic disease prevention. She educates on nutrition science, food and nutrition policy, and how these factors shape public health. 
In this episode we talk about:
The root of wellness misinformation
Vaccines and fluoride controversies
Toxins vs. ultra-processed foods
Decoding ingredients & food dyes
The truth about sugar, bread, and dairy
Fats, seed oils, and infant formula
The science behind saturated fats 
The wild west of supplements
The "boring" pillars of health
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Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!

This episode is sponsored by:

IQBAR:   To get twenty percent off all IQBAR products, including the ultimate sampler pack, plus free shipping, text DAN to 64000.
Monarch: Use the code HAPPIER at monarch.com to get your first year of Monarch Core half off, at just $50. 
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Plus: how to handle discomfort, be more present, and remember to be aware throughout your day.
Most of us spend our days somewhere between the past and the future — technically conscious, but not really there. Meditation teacher Susa Talan takes live questions from practitioners on what it actually means to show up for your own life, and how to do it even when you can't sit still, even when you're crying, even when anxiety has narrowed your whole world down to a single racing heartbeat.
Susa Talan is a meditation teacher trained in the insight tradition. She works one-on-one with students around their meditation practice, and she was the Teacher of the Month for April 2026 for DanHarris.com. You can get more guided meditations from Susa in the 10% with Dan Harris app.

In this live Q&A, Susa Talan shares:
 
Why awareness isn't hard — what's actually hard is remembering to be aware

The "what else is here?" technique for working with anxiety and heart palpitations

Why you don't need to understand why you cry in meditation — and what to do instead

How to cultivate awareness all day long, not just on the cushion

Why meditation has nothing to do with sitting still — and everything to do with the whole car ride

 
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Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.
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On regulating emotions, ending the war with reality, and feeling more alive.
Sebene Selassie is an author and meditation teacher. She writes the popular newsletter remind me to love and her first book is called, You Belong. 
Jeff Warren is an author and meditation teacher. He writes the popular newsletter Home Base and is the coauthor, along with Dan, of a book called Meditation for Fidgety Skeptics. And he is the co-host of the mind/bod adventure pod.
Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!
In this episode we talk about:
The 5 hindrances (a classic Buddhist list of everything that goes wrong when you sit down to meditate)
Why your brain keeps wandering, numbing out, or picking fights with reality
The difference between being tired… and just not wanting to deal
How to catch yourself before you go full autopilot
The "five recollections" of aging, sickness and death, and why they're actually grounding
The comparing mind 
How to step back and watch your thoughts instead of immediately buying into them
Why the people in your life might be confused by the new, slightly calmer you
Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!
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This episode is sponsored by:
Northwest Registered Agent — LLC formation, registered agent service, and free business resources at https://www.northwestregisteredagent.com/Happierfree
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The neuroscience of human connection: your nervous system is picking up other people's signals all day without your knowledge. Here's how to use that.
Journalist Kate Murphy's eclectic essays and articles for The New York Times, The Wall Street Journal, The Economist, Agence France-Presse, and Texas Monthly have been shared and commented on by millions. She is known for her fresh and accessible style and ability to distill complex subjects, particularly the science behind human interactions. Her first book, You're Not Listening: What You're Missing and Why It Matters, was published in thirty-two languages and has become required reading in interpersonal communication courses at high schools, colleges, and universities worldwide. 
In this episode we talk about:
What "interpersonal synchrony" is and the science behind it
Why some people just click — and others don't
How individualism and technology are working against our need to connect
What "affective presence" is –– and how much you can actually change your vibe
Interoception – and why you need to understand your own body before you can read others
The dark side of synchrony: emotional fusion and borrowed emotions
Why audio-only calls are better than Zoom for real connection
How physical distance controls your ability to sync
"Emotional aperture" — how to read a room like a trial lawyer
The secret to bonding with other people
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Additional Resources: 
Why We Click: The Emerging Science of Interpersonal Synchrony

Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!


This episode is sponsored by:
Spark — Clean energy and focus with zero sugar. Get 30% off and free shipping with code HAPPIER at https://www.drinkspark.com.
BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier.
To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris