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10% Happier

Self-help for smart people. World-class insights and practices from experts in modern science and ancient wisdom. Hosted by veteran journalist and best-selling author, Dan Harris.

Ten Percent Happier with Dan Harris

An acclaimed science writer on how to upgrade your mind by using more than your head.
 
Annie Murphy Paul is a science writer and TED speaker. Her latest book is The Extended Mind: The Power of Thinking Outside the Brain.

 
In this episode we talk about:
 
 • Why upgrading your mind involves more than just using your head.
 • How our bodies, surroundings, and relationships all have the power to enhance our thinking.
 • Practical strategies for “thinking with the body,” including interoception, the role of intuition, movement breaks, and even fidgeting.
 • The importance of gesture and movement—why sitting perfectly still actually makes thinking harder for many of us.
 • Tips for “thinking with your surroundings”—from stepping outdoors to using evocative objects and whiteboards to organize your ideas.
 • The social side of thinking: how to learn from experts, think with peers, and harness the intelligence of groups.
 • The challenges—and potential—of group collaboration, avoiding the pitfalls of groupthink, and fostering what psychologists call “groupiness.”
 • The concept of “extension inequality”: why access to the resources that enhance thinking—like nature, movement, and mentorship—is not distributed equally, and why that matters.
 • And finally, why returning to the way kids learn—using hands, bodies, play, and connection—might actually be good for all of us.
 
 
 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 
Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more here!
 
 
 
 
Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!
 
 
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.

The Science Of Getting Out Of Your Head | Annie Murphy Paul

A longtime cancer survivor — and our Teacher of the Month — has some suggestions for working with pain.
 
 
 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 
 Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more at eomega.org/workshops/meditation-party-2025.
 
 
 
Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here! 
 
 
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 
 
 
Thanks to our sponsor:
 Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.

How Can I Meditate (Or Do Anything Else) When I’m in Pain? | Sebene Selassie

Nobody makes it out of childhood unscathed. Here's a guide to letting go of the past.
 
 
 
Allison Sweet Grant, graduate with dual master’s degrees from the University of Michigan, is a psychiatric nurse practitioner, turned author. She has been published in The New York Times and The Atlantic. She is the author of two children’s picture books, The Gift Inside the Box and Leif and the Fall, co-authored with her husband Adam Grant. I Am the Cage is her debut novel.
 

 

 
In this episode we talk about:
 
 • The impact of your childhood trauma on your adult relationships
 • The concept of the “junk drawer” (a metaphor for all the pain, self-doubt, and anxiety you might try to compartmentalize)
 • Writing as a tool for self-acceptance and self-compassion 
 • How to re-write your own story and where to start 
 • Practical meditation tools to quiet the mind 
 • The role of cathartic visualization 
 • Dealing with imposter syndrome 
 • And more
 

 

 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 

 

 
Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more here!
 
 
 
Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!
 

 

 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.
 
 
 
Thanks to our sponsors: 
 Bumble: Thinking about dating again? Take this as your sign and start your love story on Bumble.
 
 Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.

Telling Harsh Stories to Yourself About Yourself? How To Rewrite the Narrative. | Allison Sweet Grant

A Buddhist recipe for speaking, working, and living in a way that will make you happy.
 
JoAnna Hardy has practiced in multiple traditions since 1999. She is currently a meditation trainer at Apple Fitness+, a visiting teacher at Black Being LA, a visiting retreat teacher at Insight Meditation Society, and about to embark on a new mystery journey! 
 
In this episode we talk about:
 
 • Sila, the Buddhist code of ethics
 • Concepts such as right livelihood and right speech 
 • Why we lie
 • The power of Buddhist tattoos 
 • Hiri and Otappa (AKA healthy shame and healthy embarrassment)
 
Related Episodes:
 
 How to Speak Clearly, Calmly, and Without Alienating People | Dan Clurman and Mudita Nisker Oren Jay Sofer, Practicing Mindful Communication The Buddha’s 8-Part Manual for a Good Life | Brother Pháp Dung The Surprising Power of “Healthy Embarrassment” | Koshin Paley Ellison The Selfish Case for Being Ethical | Eugene Cash 
 
 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 

 

 
Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more here!
 
 
 
Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here! 
 

 
 

 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 
Thanks to our sponsors:
 
 Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.
 
 AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit att.com/guarantee for details.
 
 Function: Our first 1000 listeners get a $100 credit toward their membership. Visit www.functionhealth.com/Happier or use the gift code Happier100 at signup to own your health.

Is There Such a Thing as Healthy Shame and Embarrassment? | JoAnna Hardy

How to do “shadow work,” interpret your dreams, and find your “self.”
 
Satya Doyle Byock is a psychotherapist and educator focused on the relationship with the unconscious. She is the director of The Salome Institute of Jungian Studies and the author of the book Quarterlife: The Search for Self in Early Adulthood. She writes weekly and hosts regular workshops on her Substack, Self & Society. 
 
In this episode we talk about:
 
 • The vast impact of Carl Jung’s work
 • What separates Freud and Jung
 • The connection between Jung’s ideas and Buddhism
 • Practical exercises to help us resolve the tension between safety and meaning – between stability and taking a walk on the wild side
 • Dreamwork: what it is, why we should do it, and the “how to”
 • The perks of making the unconscious feel seen 
 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel

 
Additional Resources: 
 
 • Satya’s Substack, 
Self & Society • . 
 • Satya’s 
new year-round program • in Jungian Psychology and Myth (registration opens December 1; class begins February 2026)
 
Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more here!
 
Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here! 
 
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

How To Handle the Parts of Yourself That You Wish Didn't Exist | Satya Doyle Byock

Listening to your body… easier said than done? Sebene Selassie is here to help. 
 
All this month, we’re sharing custom guided meditations from our teacher of the month, Sebene Selassie exclusively available at DanHarris.com. Like any good drug dealer, the first taste is free – so today, we’re giving you a sample of what you can expect for the rest of the month.
 
 Related Episodes: 
 
 • 

 Sebene Selassie On: Resiliency, Rewriting Your Patterns and Finding a Teacher Who Speaks to You
 • 
 
 
 
Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more at eomega.org/workshops/meditation-party-2025.
 
Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!
 
 
 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 

 To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 
 Thanks to our sponsors: 
 
Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.
 
 BetterHelp: If you're ready to find the right therapist for you, BetterHelp can help you start that journey. Our listeners get 10% off their first month at betterhelp.com/Happier.

How To Figure Out What You Actually Need Right Now | Meditation with Sebene Selassie

Every year, Joseph Goldstein does a three month silent meditation retreat by himself at his home in Massachusetts. In this conversation you're about to hear, Joseph had just emerged from one such retreat with a bunch of thoughts on what are called the three proliferating tendencies or three papañca to use the ancient Pali term. 
 
These are three ways in which we perpetuate an unhealthy sense of self. Joseph has explained that you can think about the process of going deeper in meditation as a process of lightening up or getting less self-centered. You're about to get a masterclass in doing just that. 
 
For the uninitiated, Joseph is one of the co-founders of the Insight Meditation Society in Barre, Massachusetts. His co-founders are two other meditation titans, Sharon Salzberg and Jack Kornfield. Joseph has been a teacher at IMS since it was founded in the seventies and he continues to be the resident guiding teacher there. 
 
In this episode we talk about:
 
 • 

The framework for understanding the three proliferating tendencies; the basic building blocks of our experience in the world
 • 
 • 

Six things that make up what the Buddha called “the all” 
 • 
 • 

What non-self means and why it's essential to the Buddhist teaching of liberation
 • 
 • 

The two levels of truth: conventional and ultimate
 • 
 • 

Why language is so important in conditioning how we experience things 
 • 
 • 

How the three proliferating tendencies provide a very practical guide to understanding how we manufacture our own suffering
 • 
 
 
 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 
 
 
Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more here!
 
Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here! 
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 
Thank you to our sponsor:
 Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.

Three Strategies for Getting Over Yourself | Joseph Goldstein

The antidote to a noisy, chaotic world.
 
Pico Iyer is the acclaimed and bestselling author of more than a dozen books translated into twenty-three languages, most recently the nationally bestselling Aflame: Learning from Silence. 
 
In this episode we talk about:
 
 • Why and how Pico found himself spending a lot of time at a silent monastery
 • What he’s learned about the power and potency of silence 
 • Why so many of us fear silence
 • When silence is a tonic, and when it’s a weapon or shield 
 • Why taking time out of your life is deeply beneficial — both for you and the people around you 
 • How Pico takes what he learns at the monastery into his daily life 
 • A wise approach to the news 
 • Travel as a tool for transformation
 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 
 
 
Additional Resources: 
 
 • 

Pico Iyer Journeys
 • 
 • 

Pico Iyer TED Talks
 • 
 
 
 
Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more here!
 
 
 
Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here! 
 
 
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

How To Find Calm in a World on Fire | Pico Iyer

The psychology and neuroscience of revenge.
 
 
 
James Kimmel, Jr. is a lecturer in psychiatry at the Yale School of Medicine, an expert on revenge, a lawyer, and the founder and co-director of the Yale Collaborative for Motive Control Studies. He is the creator of The Nonjustice System, the Miracle Court app, and SavingCain.org for recovering from grievances and revenge desires and preventing mass violence. His most recent book is The Science of Revenge: Understanding the World’s Deadliest Addiction—and How to Overcome It.
 

 

 
In this episode we talk about:
 
 • The horrific and violent bullying he endured as a child—which provoked his interest in the subject of revenge
 • The connection between revenge and addiction 
 • Our evolutionary programming for revenge
 • Practical strategies for when you feel wronged
 • How to seek justice without revenge
 • An antidote to revenge cravings
 • And much more
 

 

 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 

 

 
Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more here!
 

 

 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Are You a Grudge Holder or a Revenge Seeker? Here’s How It’s Hurting You – And How To Get Over It | James Kimmel, Jr.

We’re in the midst of an exciting evolution of the overall 10% Happier project. In our quest to make this podcast more actionable – to help you operationalize all the game-changing ideas you encounter on this pod – we’re now offering guided meditations to accompany each full episode of the show, available to paid subscribers at DanHarris.com. For the month of October, those meditations will come from Sebene Selassie, a Buddhist teacher in the Insight Meditation tradition. 
 
In this episode, you’ll hear our executive producer, DJ Cashmere, in conversation with Sebene, who shares her backstory: how she first came to Buddhism and meditation, some of the challenges in her life, and what she hopes to bring to the 10% Happier community this month. 
 

 Related Episodes:
 
 Sebene Selassie, a Life of Service While Fighting Breast Cancer Discomfort: A Counterintuitive Source of Hope | Sebene Selassie
 
 
Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more here!
 
 
 
Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!
 

 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 

 

 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 
 
 
Thanks to today’s sponsor:
 
 Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.

Sebene Selassie On: Resiliency, Rewriting Your Patterns and Finding a Teacher Who Speaks to You

Vince Horn, the co-founder of Buddhist Geeks, says when he reached nirvana, he found it "disappointing" and "anti-climactic," which set him on a new journey to map his experience. A practicing meditation teacher from Asheville, N.C., Horn's latest project is called Meditate.io, a free course on aiming to make in-depth meditation training more approachable.

Vince Horn, Buddhist Geek on Struggling with Nirvana

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