Guess what: you don't have to fix yourself.

All this month, we're sharing custom guided meditations from our teacher of the month, Vinny Ferraro, 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:

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

On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "Heavily Meditated – The Dharma of Depression + Anxiety." This event is both in-person and online. Sign up here!

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.

Join Dan's online community here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

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

When life gets turbulent, is self-care self-indulgent?

Emma Heming Willis is a mother, step-mother, wife, and an advocate. After her husband, Bruce Willis, was diagnosed with frontotemporal dementia, she became a passionate voice for care partners and families navigating neurodegenerative disease. Her new book is called The Unexpected Journey: Finding Strength, Hope, and Yourself on the Caregiving Path.

In this episode we talk about:

• The moment Bruce was diagnosed
• The importance of self-care and community support for caregivers
• Actionable advice on making time for oneself
• How to ask for and accept help when you need it
• Why learning to care for other people is a skill we should all develop (and how it might actually enhance your life)
• Tools for dealing with life's most difficult emotions
• How to reframe painful experiences
• And much more

Join Dan's online community here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "Heavily Meditated – The Dharma of Depression + Anxiety." This event is both in-person and online. Sign up here!

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 [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

A raw conversation about addiction, love, death, grief, recovery, and more.

Elizabeth Gilbert is the #1 New York Times bestselling author of nonfiction and fiction books such as Big Magic and Eat Pray Love. Her new memoir is All The Way To The River: Love, Loss, and Liberation.

In this episode we talk about:

• Ways that Elizabeth fostered dependency in her life
• What Elizabeth means when she says "make other people into my home"
• The modalities and practices Elizabeth uses to ground in her daily life
• The definition of healthy relationships – and how to have them
• Self-compassion

Join Dan's online community here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "Heavily Meditated – The Dharma of Depression + Anxiety." This event is both in-person and online. Sign up here!

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 [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Sponsors:

Stitch Fix: Get started today with stitchfix.com/happier and get 20% off your first order when you buy five or more items.

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.

When it comes to your demons, your baggage, you have a choice: transform or transmit.

Sister Dang Nghiem, MD, ("Sister D") was born in 1968 in Vietnam during the Tet Offensive, the daughter of a Vietnamese mother and an American soldier. She lost her mother at the age of twelve and immigrated to the United States at the age of seventeen with her brother. Living in various foster homes, she learned English and went on to earn a medical degree from the University of California – San Francisco. After suffering further tragedy and loss, she quit her practice as a doctor to travel to Plum Village monastery in France founded by Zen Master Thich Nhat Hanh, where she was ordained a nun in 2000, and given the name Dang Nghiem, which means adornment with nondiscrimination. She is the author of a memoir, Healing: A Woman's Journey from Doctor to Nun (2010), and Mindfulness as Medicine: A Story of Healing and Spirit (2015).

In this episode we talk about:

• The "beginning anew" practice: what it is, plus why and how it helps.
• Is focusing on yourself self-indulgent?
• The four kinds of people, according to the buddha
• The concept of "soulmate" in a Buddhist context

Related Episodes:

• Buddhist Strategies For Reducing Everyday Addictions (To Your Phone, Food, Booze, And More) | Sister Dang Nghiem
• This Episode Will Make You Stronger | Sister Dang Nghiem

• "I am enough" (guided meditation by Sister D)

Join Dan's online community here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "Heavily Meditated – The Dharma of Depression + Anxiety." This event is both in-person and online. Sign up here!

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 [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Then he got put in charge of a losing team, and he turned them into winners.

Dan Quinn is Head Coach of the Washington Commanders. He was fired from the Atlanta Falcons back in 2020, then signed up for a "360 review" where he solicited feedback from former players, peers, and bosses. He then brought all those learnings to his new job at the Commanders, where last year (his first year with the team), he created a very interesting culture. They had a surprisingly great, headline-making season last year, and their opening game of this season is today, September 7.

In this episode we talk about:

• How to solicit and handle tough feedback
• How to give clear feedback without being a jerk
• Secrets for getting the best out of people
• Strategies for recovering from defeat and other varieties of setbacks

Related Episodes:

• How To Stop Worrying About What People Think Of You | Michael Gervais

• Dr. Michael Gervais, Sports Psychologist

• The "Performance Whisperer" George Mumford Has Deep Strategies for Flow and Success

Join Dan's online community here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "Heavily Meditated – The Dharma of Depression + Anxiety." This event is both in-person and online. Sign up here!

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 [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

The creator of somatic experiencing shows Dan how to heal trauma through the body. Peter A. Levine, Ph.D., has spent the past 50 years developing Somatic Experiencing. He holds a doctorate in Biophysics from UC Berkeley and a doctorate in Psychology from International University. His work has been taught to over 30,000 therapists in over 42 countries. He is the author of the new book, An Autobiography of Trauma.

Content warning: This episode includes discussions of rape and violence.

In this episode we talk about:

• How to do somatic experiencing. You'll see Dan play the role of guinea pig + make weird sounds
• The difference between somatic experiencing and talk therapy
• Somatic experiencing practices we can implement into our lives
• Why some people feel horror/terror at the thought of re-occupying the body and how to overcome those fears
• What the research says – and how these practices around body awareness have gone from the fringes to entering the scientific mainstream
• And how to move through ancient wounds – and enrich our lives (whether we have trauma or not)
• Practices to fortify us in times of difficulty
• Facing mortality

This episode was first published in April 2024.

Related Episodes:

• Become An Active Operator Of Your Nervous System | Deb Dana
• What Science and Buddhism Say About How to Regulate Your Own Nervous System | Deb Dana & Kaira Jewel Lingo
• How to Live with the Worst Things That Ever Happened to You | Stephanie Foo
• An Ace Therapist Gives Dan A Run For His Money | Dr. Jacob Ham
• How to Get Out of Your Head | Willa Blythe Baker

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! On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "Heavily Meditated – The Dharma of Depression + Anxiety." This event is both in-person and online. Sign up here!

Sign up for Dan's weekly newsletter here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

An expert trauma therapist offers a master class in resilience.

Linda Thai LMSW is a trauma therapist specializing in cutting-edge brain-and body-based modalities for complex developmental trauma. As an educator, she adeptly communicates on trauma, attachment, and the impact of oppressive systems. Passionate about healing trauma, Linda is redefining what it means to be wounded and whole and a healer.

In this episode we talk about:

• A primer on your nervous system
• Stress, distress, traumatic stress and burnout
• The relationship between stress and digestion
• How to figure out if you're stressed, burned out or traumatized
• Practical tools for resetting your nervous system

Related Episodes:

• The Art and Science of the World's Gooiest Cliche | Barbara Fredrickson

Join Dan's online community here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "Heavily Meditated – The Dharma of Depression + Anxiety." This event is both in-person and online. Sign up here!

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 [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

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.

How to reduce negative thoughts, get deep rest, and improve cellular health.

Elissa Epel, Ph.D., is an international expert on stress, well-being, and optimal aging and a best-selling author of The Telomere Effect, and The Stress Prescription. She is a Professor in the Department of Psychiatry & Behavioral Sciences, at the University of California, San Francisco, where she is Vice Chair of Psychology and directs the Aging Metabolism Emotions Center.

In this episode we talk about:

• What telomeres are
• Why chronic stress accelerates our rate of aging – and how to reverse it
• How we have way more control over aging than we think
• Small, consistent lifestyle changes we can make to promote longer telomeres
• The role of existential stress
• Meditation retreats as a reset for the nervous system
• How even 5-minutes of daily meditation can help
• Breathing practices that increase vagal tone
• Deep rest, and other states of mind that are crucial for cellular repair and growth
• How to counteract the impacts of stress eating
• How to reframe stress as a challenge
• And much more

Related Episodes:

• Become an Active Operator of Your Nervous System | Deb Dana
• What Science and Buddhism Say About How to Regulate Your Own Nervous System | Deb Dana & Kaira Jewel Lingo

Join Dan's online community here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "Heavily Meditated – The Dharma of Depression + Anxiety." This event is both in-person and online. Sign up here!

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 [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

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.

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 September, those meditations will come from Vinny Ferraro, a Buddhist teacher in the Insight Meditation tradition.

In this bonus episode, you'll hear our head of content, DJ Cashmere, in conversation with Vinny, who shares his backstory: a tough kid from Brooklyn who found the Buddhist tradition to be the most helpful thing in his life.

Related Episodes:

• A Radical Buddhist Approach To Making This The Best Year Of Your Life | Vinny Ferraro

• Three Buddhist Practices For Getting Your Sh*t Together | Vinny Ferraro

On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "Heavily Meditated – The Dharma of Depression + Anxiety." This event is both in-person and online. Sign up here!

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!

Join Dan's online community here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

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

Practical learnings from Dan and his CEO on: focus, feedback, self-talk, and expecting adversity.

10% Media head honcho Toni Magyar joins Dan for a candid conversation about how to reset after a professional setback, navigating some tricky transitions, and how self-compassion and clear communication can make it all a bit easier.

In this episode we talk about:

• Celebrating the one-year anniversary of our new business, independent of the app company that Dan co-founded

• How acknowledging that change is constant helps us live with uncertainty

• What it means to operate with self-compassion and why that's different from lowering your standards

• Some of our big plans for the next year, including more live meditation and Q&As with Dan and the Teachers of the Month

Related Episodes:

• I Just Went Through A Career Earthquake. Here's What I Learned About Anger, Insomnia, and Bouncing Back | Dan Harris

On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "Heavily Meditated – The Dharma of Depression + Anxiety." This event is both in-person and online. Sign up here!

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!

Join Dan's online community here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

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