10% Happier with Dan Harris

How psychology and spirituality can work together.

Amita Schmidt is a Licensed Clinical Social Worker in Hawaii. She has taught Vipassana meditation for over thirty years, and was the Resident Teacher at Insight Meditation Society for six years. She is the author of the book Dipa Ma: The Life and Legacy of a Buddhist Master. Amita currently teaches and practices non-dual meditation and is a certified IFS (...

The legendary psychotherapist unpacks the concept of "hostile dependency" and explains why cutting people off doesn't always work.

Psychotherapist and New York Times bestselling author Esther Perel is a leading voice on modern relationships, known for her widely viewed TED Talks, bestselling books and the hit podcast. She runs a New York–based therapy practice and advises global organizations and platform...

Today we're gonna talk about some Buddhist hacks for two deeply related and all too common ailments: anxiety and overthinking. Most of us have struggled with one or both of these, and one of the people who has helped Dan the most is Joseph Goldstein.

Regular listeners to this podcast will be familiar with Joseph and his very direct, very down-to-earth style, but if you don't know – let us introduce you. He...

You may have noticed that your mind is out of control. It's filled with racing thoughts, ancient neuroses and grudges, revenge fantasies… So why are we like this and what can be done about it?

Today, we're talking to one of our favorite people and also one of the most prominent meditation teachers in the West, Joseph Goldstein, about how "ridiculous" our minds are – that's a word he uses a lot to describe ...

Buddhist strategies for taming that nagging voice in your head.

Ofosu Jones-Quartey, a meditation teacher, author, and musician hailing from the Washington DC area, brings over 17 years of experience in sharing mindfulness, meditation and self-compassion practices with the world. Holding a bachelor's degree from American University and certified by the Mindfulness Meditation Teacher Certification Program, ...

Radical advice on rethinking success, individualism, and the American dream.

Mia Birdsong is a pathfinder, culture change visionary, and futurist. She is the founding Executive Director of Next River, a think tank and culture change lab for interconnected freedom. In her book How We Show Up: Reclaiming Family, Friendship, and Community, Mia maps swaths of community life, and points us toward the promise ...

What if the problem isn't you—but the idea that there's only one "right" way to meditate?

In this episode, DJ Cashmere talks with meditation teacher Jeff Warren about how to build a mindfulness practice that actually fits your brain, nervous system, and life. Drawing from Jeff's experience with ADHD and bipolar disorder—and DJ's reflections on OCD and neurodiversity in his family—they explore why there's n...

Worry has a way of sneaking into everything—even gratitude, loving-kindness, and joy.

In this episode, Dan Harris sits down with meditation teacher and psychologist Christiane Wolf to explore how to work skillfully with worry without suppressing it, indulging it, or turning meditation into yet another way to beat yourself up.

Together, they unpack some of the most common pain points meditators...

How to find your voice when you need to be heard, learn when it's smart to choose silence, and communicate better with the people who matter most.

Elaine Lin Hering is a former Lecturer of Law at Harvard Law School. She works with organizations and individuals to build skills in communication, collaboration, and conflict management. She is the author of the book Unlearning Silence: How to S...

Your blindspots and biases block your success and happiness. Here's how to navigate that.

Dr Kirstin Ferguson AM is an award-winning leadership expert, author and columnist, ranked among the top 50 management thinkers in the world. Her career began in the Royal Australian Air Force and includes roles as CEO of a global consultancy and Acting Chair of the ABC. She holds a PhD in leadership and culture, writ...

In this episode, our Teacher of the Month Jeff Warren guides you through a meditation practice inspired by Zen and the Diamond Sutra: "Don't Know Mind."

Sometimes the need to know—certainty about what's true, what's coming next, or how things "should" be—can create tension, anxiety, and overthinking. The antidote? Letting go of that need, resting in curiosity and openness, and cultivating a mind that dwell...

In this short solo episode, Dan shares a major update: after hearing from listeners and subscribers, he and the team have built a brand-new meditation app — 10% with Dan Harris. He explains why he returned to the app world, what makes this offering different, and how it's designed to help you build (and keep) a practice through community, live sessions, guided meditations, and more. Dan also announces a 30-day free tri...

It is okay—and even beautiful—to be the idiot you are.

Jiryu Rutschman-Byler is a Soto Zen Buddhist priest and teacher in the lineage of Shunryu Suzuki Roshi, with dharma transmission from Sojun Mel Weitsman. Jiryu has trained residentially in Zen temples since 1996, and currently serves as a co-Abbot of San Francisco Zen Center through his role as Abiding Abbot of Green Gulch Farm Zen Center. Jiryu is the...

A Darden School of Business professor explains how to use doubt to your advantage.

Bidhan (Bobby) Parmar, PhD, MBA, is the Shannon G. Smith Bicentennial Professor of Business Administration and Associate Dean for Faculty Development at the Darden School of Business at the University of Virginia. He teaches courses on business ethics, collaboration, and creative and critical thinking. 

Meditation can be gorgeous… and it can be absolutely bewildering. If you've ever wondered, "Am I doing this right?" or "Why does this feel so intense?", this conversation is for you.

In this vintage conversation from 2016, Dan sits down with legendary dharma teacher Steve Armstrong for a clear, compassionate walkthrough of the progress of insight—including why meditation sometimes gets harder before it get...

An NBC Nightly News anchor shares insider tips from the belly of the beast.

Tom Llamas is anchor and managing editor of NBC Nightly News with Tom Llamas and anchor of Top Story with Tom Llamas, a daily streaming primetime newscast on NBC News NOW. He has been in broadcast journalism for over 25 years.

In this episode we talk about:

• How to be a better ...

The case for love and compassion in a world that's filled with hatred and division.

Sharon Salzberg is a meditation pioneer, world-renowned teacher, and New York Times bestselling author. She is among the first to bring mindfulness & lovingkindness meditation to mainstream American culture fifty years ago. She has written many books, including her latest, a kids book called Kind Karl. 

Everything you want to know about cannabis, but were afraid to ask.

Dr. Riley Kirk is a cannabis research scientist and educator with a Ph.D. in pharmaceutical sciences, specializing in natural product chemistry. Her new book is Reefer Wellness: Understanding Cannabis Science, Culture, and Medicines.

In this episode we talk about:

• The en...

If you've ever found yourself immediately abandoning your adult composure the second someone around you gets upset, we've got your back.

In today's episode, the inimitable Jeff Warren returns with a practice to help you stop absorbing everyone else's stress and start holding healthy boundaries without turning into a jerk. Jeff — who is both a dear friend of Dan's and one of the funniest meditation teachers...