10% Happier with Dan Harris

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 listener
• Practices for continued growth and curiosity as you get older
• The role of both faith and meditation in Tom's life
• The role of exercise
• The role of friendship
• His family's dramatic history and the impacts of becoming the first Latino anchor of a weekday evening news broadcast
• And much more

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Additional Resources:

• The Lion Tracker's Guide to Life

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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.

In this episode we talk about:

• How the quality of metta, or loving kindness, can be an antidote to fear
• The wisdom of having a loving mindset in the face present dangers
• Love
• Can love be a strength?
• The different flavors of "loving kindness"
• The four types of enemies, which include the outer enemy, the inner enemy, the secret enemy and the super secret enemy

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Additional Resources:

• Dan's son teaching Loving Kindness Meditation

• Metta Hour Podcast

• Donate to the Insight Meditation Society's Fundraiser

• Sharon's books

Thanks to our sponsors:

AT&T: Happy Holidays from AT&T. Connecting changes everything. Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. Northwest Registered Agent: Visit northwestregistered agent.com/paidhappier and start building something amazing.

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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 endocannabinoid system – and how it works in the body
• The science-backed health benefits of cannabis
• The risks of cannabis use – including questions about psychosis, schizophrenia, and specific risks for adolescents
• The fascinating history of the cannabis plant
• The criminalization, racism and propaganda machine within that history
• The legality of cannabis now in the US
• Different modes of use
• Where to source your products
• And much more

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Additional Resources:

• Bioactive podcast
• @cannabichem
• The Network of Applied Pharmacognosy (NAP)

Thanks to our sponsors:

AT&T: Happy Holidays from AT&T. Connecting changes everything. Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. Function Health: Visit www.functionhealth.com/Happier or use the gift code Happier25 for a $25 credit towards your membership.

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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 alive — walks you through how to stay grounded in your own body even when the people around you are melting down.

This meditation is especially helpful if you tend to:

• Fix other people's problems without being asked

• Rush to make everything okay the instant someone frowns

• Get overwhelmed by other people's moods

• Lose your boundaries around demanding or sensitive humans (including the tiny ones)

To get more meditations from Jeff and our other teachers — plus join our weekly live sessions (every Tuesday at 4pm ET) — you can sign up at DanHarris.com.

Related episodes: Working With a Brain That Doesn't Behave | Jeff Warren

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Thanks to our sponsors: AT&T: Happy Holidays from AT&T. Connecting changes everything. 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

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

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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