Today we're talking about how to calm your mind in a chaotic world. What you're about to hear is an interview with Dan, conducted by his new friend Hoda Kotb, another morning news veteran. Hoda was, for many years, the co-anchor of the Today Show on NBC. Now, among other things, she hosts a podcast called Making Space.

You'll hear Dan and Hoda talk about:

• A practical framework for staying sane when the news, your inbox, or your personal life goes sideways

• Why joy is a skill (and not a personality trait you either have or don't)

• How to set boundaries without feeling like a jerk

• How to let go of the self-improvement fantasy you've been carrying around for years

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Plus: Saying thank you to your anxiety and the opportunity in the dumpster fire.

Jack Kornfield, who trained as a Buddhist monk in the monasteries of Thailand, India and Burma, then returned to the US, where he became one of the leading voices in Buddhism in the West. He co-founded the Insight Meditation Society in Barre, Massachusetts, with Sharon Salzberg and Joseph Goldstein, then he went on to start the Spirit Rock Medication Center in Woodacre, California. He's written many books, including his latest, All In This Together, which is the focus of the conversation you're about to hear, along with a new online course he just posted, called Stand Up for Compassion – which is about staying steady in difficult times.

In this episode we talk about:

• The causes of happiness

• The opportunities (And this is a counterintuitive notion, but…) The opportunities in the suffering we're experiencing today

• How to stand up for what you care about while staying calm and steady

• Ways to zoom out and see the bigger picture

• How to cultivate both courage and Joy

• How Jack gets consistent hits of Joy in his own life

• Why intention is important — and how to cultivate healthy intentions

• And other survival strategies for these times

This holiday season, 10% Happier is teaming up with dozens of podcasts for an ambitious goal: to lift three entire villages in Rwanda out of extreme poverty. Join us by visiting GiveDirectly.org/Dan and supporting the #PodsFightPoverty campaign.

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Practical tools to turn down the volume on fawning.

Dr. Ingrid Clayton is a licensed clinical psychologist with a master's in transpersonal psychology and a Ph.D. in clinical psychology. Her book is FAWNING: Why the Need to Please Makes Us Lose Ourselves—and How to Find our Way Back.

In this episode we talk about:

• What is fawning, actually
• Chronic vs situational fawning
• The physiological ramifications of fawning
• How power plays into all of this
• Ways to get clarity around unseen bruises and wounds that drive your behavior
• Owning your anger – and how to express it in healthy ways
• How to know if you're a fawner
• Practical steps to unfawn
• Accessible approaches to regulating your nervous system
• How to set boundaries
• Fawning and un-fawning in a work context, specifically
• And her observation, which I've been thinking about a lot, that wounding happens in relationships… but so does healing

This holiday season, 10% Happier is teaming up with dozens of podcasts for an ambitious goal: to lift three entire villages in Rwanda out of extreme poverty. Join us by visiting GiveDirectly.org/Dan and supporting the #PodsFightPoverty campaign.

Related Episodes:

• How To Regulate Your Nervous System For Stress, Anxiety, And Trauma | Peter Levine
• How To Handle Your Demons | Richard Schwartz
• How (and Why) to Hug Your Inner Dragons | Richard Schwartz
• This Neurobiologist Wants You To Ask One Question To Reframe Anxiety, Depression, And Trauma | Dr. Bruce Perry (Co-Interviewed by Dan's Wife, Bianca!)

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Ever feel like your mind is constantly bouncing around? You're not alone. In this episode, DJ Cashmere sits down with meditation teacher Jeff Warren, who has spent decades exploring consciousness, neurodivergence, and the practical side of meditation. Jeff shares his own experience with ADHD, bipolarity, and the ups and downs of life, offering tools and insights that listeners can use immediately.

What you'll learn in this episode:

• How to create a "home base" in meditation—an anchor to return to when your mind or emotions are scattered.

• Practical ways to use meditation to regulate emotions and respond skillfully in stressful situations.

• How to cultivate creativity and focus, even if your brain works differently from others.

• The difference between accepting the present moment and passively giving in to circumstances.

• Tips for parents and neurodivergent listeners on integrating mindfulness into daily life.

Jeff also shares his journey from journalist to meditation teacher, and how a serious head injury changed his relationship to his own mind. Whether you're new to meditation or a seasoned practitioner, this episode is full of practical insights for staying grounded, centered, and creative in a chaotic world.

About Jeff Warren: Jeff Warren is a meditation teacher, author, and consciousness researcher who has written extensively on the science and practice of mindfulness. Known for his humor, curiosity, and practical approach, Jeff guides listeners to discover their own "home base" and explore the mind as a creative medium.

Related Episodes:

There's No Part of Your Life You Can't Make More Awesome | Jeff Warren

Meditation Party: The "Sh*t Is Fertilizer" Edition | Sebene Selassie & Jeff Warren

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Thanks to today's sponsors: Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.

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If you've ever felt like your inner life is a clenched fist — tight belly, buzzing chest, racing mind — this conversation is for you. In this live session from our DanHarris.com sangha, the great Vinny Ferraro takes us on a kind of "return to the body" safari: soft-belly practice, heart-work, nervous system regulation, forgiving the seemingly unforgivable, and what it actually means to stop becoming and just be here.

We also get into the weirdness and power of meditating together online, the comparing mind (yes, the Dalai Lama has one too), why walking meditation is a secret weapon for restless brains, and how both Dan and Vinny were dragged, kicking and screaming, into practices they once thought were total BS.

Vinny brings his trademark mix of streetwise honesty, humor, and deep tenderness. This one is about learning to meet yourself — and the world — with a little less armor and a lot more care.

Join Dan live every Tuesday at 4pm ET for these weekly meditations and Q&As — plus access to all our guided meditations — by signing up at DanHarris.com.

Related Episodes:

You Can't Hate Yourself Into Becoming a Better Person | Vinny Ferraro

How to Make Time for the Things You Actually Care About | Vinny Ferraro

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Thanks to our sponsors:

Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. Bombas: Head over to bombas.com/Happier and use the code Happier for 20% off your first purchase.

To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Learning how to thrive with enough.

Michael Easter is the New York Times bestselling author of Scarcity Brain and The Comfort Crisis. He also shares his ideas on his popular newsletter, 2% with Michael Easter.

In this episode we talk about:

• The evolutionary roots of overconsumption
• The challenges of having an ancient brains in a modern world
• The Scarcity mindset vs. the abundance mindset
• Understanding what Michael calls the "scarcity loop" – and how to apply it to daily life
• Tactical ways to work with habits and cravings
• Understanding the scarcity loop, how it hooks us, and then how you can unhook using that same loop
• And How's Michael's life changed after researching this book
• Toward the end, we talk about Michael's previous book, the comfort crisis—and some Practical steps for embracing discomfort

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Combining modern science and ancient Buddhism to treat anxiety, anger, and impatience.

John Makransky is a professor of Buddhism and Comparative Theology at Boston College, AND ordained as a Tibetan Buddhist lama. Paul Condon is an associate professor of psychology at Southern Oregon University and a research fellow at the Mind & Life Institute. Both are the authors of How Compassion Works: A Step-by-Step Guide to Cultivating Well-Being, Love, and Wisdom.

In this episode we talk about:

• The sales pitch for compassion—even at a time when what most of us really want is for other people to be nicer
• The connection between attachment theory and compassion
• Why compassion is our natural state
• How Sustainable Compassion Training helps you access warmth without forcing it
• How to apply compassion practice to burnout, conflict, and difficult emotions

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We're bringing you an episode of one of our favorite podcasts, The Happiness Lab with Dr. Laurie Santos, on which Dan was a guest. We can spend a lot of time working – and it gives us fulfillment, social interaction and fun – but still one in five of us say our workplaces are "toxic". And even the best jobs can sometimes be stressful and draining. So how do we set ourselves up to thrive at work?

Dan joins Dr Laurie Santos to explore strategies to be a happier employee and a better employer.

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Thanks to our sponsor: Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.

Anxiety. Depression. Perfectionism. Dan and meditation teacher Leslie Booker get real about how these challenges show up in their own lives — and how mindfulness, community, and sometimes medication can actually help. Recorded live at New York Insight, this conversation is honest, funny, and surprisingly hopeful.

Related Episodes:

Buddhist Lessons on Anxiety | Leslie Booker Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket!

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Thanks to our sponsor: Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Which is the best path to freedom?

Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of many books including, most recently, Dreamscapes of the Mind.

Sam Harris is a neuroscientist, author, podcaster and the proprietor of the Waking Up app.

In this episode we talk about:

• What the term "non-duality" means — and why it matters to ordinary meditators.
• The multiple meanings of non-duality across Buddhist traditions (Theravāda, Mahāyāna, Vajrayāna).
• How different traditions (and even different teachers within them) define samsara and nirvana.
• The non-duality of the observer and observed — and how that insight can alleviate suffering.
• Whether understanding non-duality is practically relevant for reducing stress and emotional reactivity.
• The evolution of Buddhist teachings over time and how interpretations differ across countries.
• Sam's argument that the non-dual view can be directly experienced in everyday consciousness — and that realizing it ends unnecessary suffering.
• Joseph's emphasis on non-duality as one path among many toward the ultimate goal: the end of suffering.
• How metaphysics and direct experience intersect, and whether doctrinal differences are "self-confirming."
• The concept of "non-clinging" as the real heart of Buddhist practice — and how it relates to non-dual awareness.

Related Episodes:

• How To Suffer Less: Joseph Goldstein, Sam Harris, and Dan Harris on the Buddha's Eightfold Path

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Additional Resources:

• For a 30-day free trial to the Waking Up app, go to wakingup.com/tenpercent

Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket!

To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Thanks to our sponsors: 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. Fabletics: Treat yourself to gear that looks good, feels good, and doesn't break the bank. Go to fabletics.com/Happier, sign up as a VIP and get 80% off everything.