10% Happier with Dan Harris
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.
Episodes
Your Mind Gets Stuck In Four Ways — Here's How To Break Free | Pascal Auclair
Why seeing yourself cling is the beginning of freedom — and other Buddhist insights that will stick with you. Pascal Auclair has been immersed in Buddhist practice and study since 1997, sitting retreats in Asia and America. He has been mentored by Joseph Goldstein and Jack Kornfield, who have both been previous guests on this show. Pascal is now a core teacher at the Insight Meditation Society (IM
You Need A Code: Scott Galloway On Men, Risk, Rejection, and Kindness
Leveling up, speaking your mind, and why the ability to hear no is the only superpower that matters. Scott Galloway is Professor of Marketing at NYU's Stern School of Business and a serial entrepreneur. He is the New York Times bestselling author of The Four, The Algebra of Happiness, Post Corona, Adrift: America in 100 Charts and The Algebra of Wealth. His most recent book Notes on Being a Man r
Billy Eichner On: White-Knuckling Through Life, Hollywood Bulls**t, and the Two Pieces of Advice That Changed Everything
A hilarious chat about therapy, doomscrolling, being typecast in your own life, and finding yourself in middle age. Actor, comedian, writer, and producer Billy Eichner burst onto the scene in 2011 with Billy on the Street, a satirical TV game show he created and starred in, where Billy walked the streets of New York City asking people to compete in pop culture trivia challenges. The show has not o
Your Nervous System Is Being Hijacked. Here's How To Get It Back. | Tara Brach
The world is insane. You don't have to be. These Buddhist practices can help you handle it without succumbing to fear, anxiety, hatred, and apathy. Tara Brach is a legendary meditation teacher and psychologist. She is the founder of the Insight Meditation Community of Washington and has been active in bringing meditation into schools, prisons and underserved populations. Her latest book is The Cou
The Science of Eating Well Without Losing Your Mind | Jessica Knurick
Seed oils, sugars, food dyes, ultra-processed food, supplements, vaccines — a PhD nutritionist cuts through the noise on the biggest health fears online. Dr. Jessica Knurick is a Registered Dietitian with a PhD in nutrition science, specializing in chronic disease prevention. She educates on nutrition science, food and nutrition policy, and how these factors shape public health. In this episode w
Anxiety Narrows Your Brain. Here's How to Widen It Back Out. | Susa Talan
Plus: how to handle discomfort, be more present, and remember to be aware throughout your day. Most of us spend our days somewhere between the past and the future — technically conscious, but not really there. Meditation teacher Susa Talan takes live questions from practitioners on what it actually means to show up for your own life, and how to do it even when you can't sit still, even when you're
Stop Being Hijacked By Anxiety, Grief, and Anger — A Buddhist Approach | Sebene Selassie & Jeff Warren
On regulating emotions, ending the war with reality, and feeling more alive. Sebene Selassie is an author and meditation teacher. She writes the popular newsletter remind me to love and her first book is called, You Belong. Jeff Warren is an author and meditation teacher. He writes the popular newsletter Home Base and is the coauthor, along with Dan, of a book called Meditation for Fidgety Skepti
How to Click With Anyone, Read Every Room, and Stop Absorbing Other People's Stress | Kate Murphy
The neuroscience of human connection: your nervous system is picking up other people's signals all day without your knowledge. Here's how to use that. Journalist Kate Murphy's eclectic essays and articles for The New York Times, The Wall Street Journal, The Economist, Agence France-Presse, and Texas Monthly have been shared and commented on by millions. She is known for her fresh and accessible st
Brain Won't Stop? Here's How to Calm Down | Dan Harris
On short-circuiting anxiety, breaking thought loops, and learning how to talk to yourself. In this live Q&A, Dan covers: Why action is the best antidote to AI anxiety — and what's actually in your control How to use your meditation practice inside an MRI (and when it's okay to just get sedated) Joseph Goldstein's "dead end" technique for breaking out of repetitive thought loops Why certain
Lust, Addiction, and Ambition: Why Your Desires Are Wired to Disappoint You | Joseph Goldstein
Why you'll never find happiness where you're looking for it–and where to look instead. 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. In this episode we talk about: Why desire and wanting can keep us stuck in cycles of dissa
Emotion Regulation: Top 10 Neuroscience-Backed Tools | Ethan Kross & Emma Seppälä
Manage anxiety, rewire your inner critic, and never worry alone. Emma Seppälä, PhD is a psychologist and research scientist from Yale, and the author of two books, The Happiness Track and Sovereign. Ethan Kross, PhD is a professor at the University of Michigan, where he leads the Institute for Mental Fitness. He is the author of two books, Chatter and Shift. In this episode we talk about: What
There's an Off-Switch for Stress. Here's How to Build It | Kelly Boys
The simple practice and surprising benefits of yoga nidra, a guided lying-down meditation. Plus: parts work, core beliefs, and the blind spot effect. This episode originally aired in December 2022. Kelly Boys is a mindfulness trainer and coach. She has helped design and deliver mindfulness and resilience programs for the UN, Google, and San Quentin State Prison. She is also the author of The Bli
The Science of Sleep: Why You're up at 3AM — And Why Worrying About It Makes It Worse | Sara Mednick
Sara Mednick is a cognitive neuroscientist at the University of California, Irvine, and the author of the book The Power of the Downstate. This episode is part of our month-long "Mental Health Reboot" series to mark Mental Health Awareness Month. This episode is from our archives. In this episode we talk about: The nuances of napping Dr. Mednick's definition of the "downstate" Whether there are
The Science of Supplements: What Works, What's Hype, and What Could Actually Harm You | Dr. Mahtab Jafari
Creatine, melatonin, peptides, protein powders, green powders, probiotics, multivitamins, and much more: A pharmaceutical scientist breaks down the evidence and busts the myths. Dr. Mahtab Jafari is a Professor of Pharmaceutical Sciences and Ecology & Evolutionary Biology at the University of California, Irvine, and the Founding Director of the UC Irvine Center for Healthspan Sciences. She is the
"What's the Point?" – A Simple Answer to Life's Biggest Question | Lili Taylor
Escaping the productivity trap, silencing the inner nihilist, and finding awe in the most ordinary places. Lili Taylor is an award-winning movie, television, and theater actor. In the birding world, Lili is a board member of the National Audubon Society, the American Birding Association, and the New York City Bird Alliance. In this episode we talk about: Why humans are hardwired to connect with n
The Easy, Simple Fix for Exhaustion, Foggy Brain, and Back Pain | Manoush Zomorodi
Manoush Zomorodi is an award-winning journalist, bestselling author, and host of NPR's "TED Radio Hour," where she explores fascinating ideas with the world's greatest thinkers. She is the author of a new book called BODY ELECTRIC: The Hidden Health Costs of the Digital Age and New Science to Reclaim Your Well-Being. You can also subscribe to her newsletter, Manoush Minutes. In this episode we tal
Stressed, Stuck, and Overthinking? Here's the Science of Moving Forward | Ranjay Gulati
A Harvard professor on the nine evidence-based tools for acting decisively when fear and uncertainty are telling you to do nothing. Ranjay Gulati is the Paul R. Lawrence MBA Class of 1942 Professor of Business Administration at Harvard Business School. His pioneering work focuses on unlocking organizational and individual potential—embracing courage, nurturing purpose-driven leaders, driving growt
The Voice in Your Head Doesn't Have to Ruin Everything | Rachel Martin and Dan Harris
Practical advice for handling anxiety, envy, and that feeling that you're a bad person. What happens when a deck of cards controls the conversation? On Wild Card, hosted by Rachel Martin, that's the whole idea — and when Dan sat down as a guest, the cards led somewhere genuinely interesting. In this episode: why Dan keeps going on silent meditation retreats even though loneliness is the hardest p
Are You Living a Good Life? | James Patterson and Patrick Leddin
Most people hesitate before answering. This episode is about what to do with that hesitation. James Patterson is the most popular storyteller of our time and has written more than 200 novels since 1976. Patrick Leddin, PhD, is the author of the Wall Street Journal bestseller The 5‑Week Leadership Challenge: 35 Action Steps to Become the Leader You Were Meant to Be. In this episode we talk about
The Science of Regulating Your Nervous System | Dr. Kevin Tracey
Plus: How to increase vagal tone, improve heart health, and reduce inflammation. Kevin J. Tracey, MD, is president and CEO of the Feinstein Institutes for Medical Research at Northwell Health, a pioneer of vagus nerve research and author of the recent book, The Great Nerve: The New Science of the VagusNerve and How to Harness Its Healing Reflexes. Join Dan and Emmy Award-winning journalist Alliso
Feel Your Feelings, Drop the Story | Sebene Selassie
Why forcing the breath backfires and how to use the four elements to get out of your head. Breath meditation sounds simple in theory. In practice, many meditators find that the moment they pay attention to their breathing, it starts to feel forced, shallow, or just plain weird. In this live session, Dan and Sebene Selassie dig into why that happens — and what to do about it. They also answer subs
How To Relax The Need To Control Everything | Rosa Lewis
Plus: Navigating the "dark night of the soul," the power of saying "no," and how to be more present. Rosa Lewis is a mystic, awakening guide, artist and writer. She is the author of many books, most recently Unlocking the Depths of Being: Wholehearted Presence for a Mystical Reality. The last two meditations on this playlist are related to her book. Join Dan and Emmy Award-winning journalist Al
How To Escape Your Brain's Default Mode Network | Zindel Segal and Norman Farb
Using your senses to reduce overthinking, turn down the voice in your head, and get out of what these scientists call "the house of habit." Dr. Zindel Segal is Distinguished Professor of Psychology in Mood Disorders at the University of Toronto Scarborough and a cofounder of Mindfulness-Based Cognitive Therapy. Professor Norman Farb, PhD, is an Associate Professor of Psychology at the University
Trudging Through Your Own Life? Here's the Stoic Fix | Maria Semple
How to do your best work, reframe life's bullshit, and stop making your happiness hostage to outcomes. Maria Semple is the bestselling author of Today Will Be Different, Where'd You Go, Bernadette, and This One Is Mine. Before writing fiction, Maria wrote for TV. Her newest book is called Go Gentle. In this episode we talk about: Cognitive reframing tools to shift your mindset Maria's daily Stoi
Top 10 Neuroscience-Backed Tips for a Stronger Brain | Wendy Suzuki and Amishi Jha
Plus: maximizing the benefits of sleep, exercise, and meditation. To celebrate the show's 10th anniversary, we're producing episodes that share top 10 lists of practices, strategies and more from our favorite experts. A heartfelt thank you to everyone who has listened and supported the show over the years. None of this would be possible without you. Amishi Jha, PhD is the Director of Contemplative
The Science of Talking: Boost Your Mood, Sharpen Your Mind, and Protect Against Dementia | Maryellen MacDonald
The way you talk to other people (and yourself) can reduce dysregulation and distraction--and lead to better decisions. Maryellen MacDonald is the Donald P. Hayes Professor (emerit) of Psychology and Language Sciences at the University of Wisconsin−Madison. She is a cognitive scientist with a focus on psycholinguistics, the study of how we comprehend, produce, and learn languages. Her latest book
What To Do When Life Won't Let Up | Sebene Selassie and Jeff Warren
What does it actually mean to "trust life" — especially when life is handing you something genuinely hard? In this Meditation Party episode (originally aired in 2024), Dan, Sebene Selassie, and Jeff Warren dig into that question from multiple angles: as a personal mantra, a philosophical stance, and a daily practice. Plus: listener questions on rumination, work-life balance, and the eternal nappin
This Episode Will Calm Your Nervous System | Prentis Hemphill
Strategies for getting out of your head and thriving in a chaotic world. Prentis Hemphill is a writer, political organizer, therapist and somatic facilitator. They are the author of the national bestseller What It Takes to Heal: How Transforming Ourselves Can Change the World, and host of the acclaimed podcasts Finding Our Way and Becoming the People. Prentis is also the Co-founder of The Embodi
Gabor Maté: Five Steps To Stop Scrolling, Bingeing, and Self-Medicating — And Reclaim Your Brain
Practical tools to break "automatic habits" and take back your agency. Gabor Maté is a retired physician who, after 20 years of family practice and palliative care experience, worked for over a decade in Vancouver's Downtown East Side with patients challenged by drug addiction and mental illness. The bestselling author of five books, including the award-winning In the Realm of Hungry Ghosts, Ga
What To Do When Your Mind Won't Quit | Bart van Melik
Buddhist tools for forgiveness, boredom, worry, and getting out of your head. Meditation teacher Bart van Melik leads a live community Q&A — and the questions that come in are ones most meditators have quietly wrestled with for years. Bart is the guiding teacher at Community Meditation Center in New York, where he leads weekly sessions grounded in Buddhist tradition. In this episode, he takes on f
Modern Life Is Designed to Leave You Empty. Here's the Antidote. | Arthur Brooks
Six steps to reclaim your brain, find purpose, and escape the doom loop. Arthur Brooks is a professor at the Harvard Kennedy School and the Harvard Business School, where he teaches courses on leadership and happiness. Brooks is the author of 15 books, including the #1 New York Times bestsellers, Build the Life You Want, co-authored with Oprah Winfrey, and From Strength to Strength: Finding Suc
The Neuroscience of Flourishing: Four Practices for Turning Stress and Anxiety Into Clarity and Calm | Richard Davidson and Cortland Dahl
The Dalai Lama's longtime collaborator on achieving fundamental okayness, transforming daily annoyances, and rewiring your brain. Richard J. Davidson, PhD, is a Professor of Psychology and Psychiatry at the University of Wisconsin-Madison. He is also the Founder & Director of the Center for Healthy Minds and Founder of the non-profit Humin. Cortland Dahl, PhD, is a scientist, author, translator, a
Stop Trying to Become Someone New: Get Past Constant Comparison and Return to What Works For You | Sam Sanders
What if the most meaningful thing you did for your mental health wasn't something new — but a return to what already brings you joy? Dan recently sat down with journalist and broadcaster Sam Sanders on the Sam Sanders Show to explore exactly that idea. Sam has a concept he calls "modern scriptures": the movies, albums, and TV shows you return to again and again because they ground you, center you,
A Toolkit for a Noisy Mind: How John Green Manages Anxiety, Depression, and Intrusive Thoughts
Plus, how the bestselling author writes his way out of despair. John Green is the award-winning, #1 bestselling author of books including Looking for Alaska, The Fault in Our Stars, Turtles All the Way Down, and The Anthropocene Reviewed. With his brother, Hank, John has co-created many online video projects, including Vlogbrothers and the educational channel Crash Course. His most recent book i
Handling Difficult People, Healing Breakups, and the Science of Talking to Strangers | Shankar Vedantam
Practical strategies for navigating difficult relationships and building new connections. Shankar Vedantam is host of the Hidden Brain podcast and radio show, where he explores the hidden patterns that drive human behavior. He is the author of the books, The Hidden Brain: How Our Unconscious Minds Elect Presidents, Wage Wars, Control Markets and Save Our Lives, and Useful Delusions: The Power
A Practice for Fidgeters, Restless Minds, and Anyone Who Hates Sitting Still | Meditation with Sebene Selassie
Let go of your thoughts, stop getting caught in your stories, and try the ancient practice of walking meditation. Walking meditation is one of the most practical and underrated tools in mindfulness — and in this episode, Dan shares a guided practice from his new audiobook, Even You Can Meditate (co-authored with Sebene Selassie), out now on Audible. The practice is led by Sebene herself. The prem
Buddhist Monks On: Letting Go of Shame, The Opposite of Depression, and Dealing With Criticism | Ajahn Kovilo and Ajahn Nisabho
Plus, staying sane in a crazy world, giving tough feedback, and how to orient to the dumpster fire of the news. Ajahn Kovilo Bhikkhu and Ajahn Nisabho are North American-born, Theravada monks who founded Clear Mountain Monastery in Seattle, Washington. In this episode we talk about: How to get stuff off your chest How to live with less shame and regret How to give feedback without pissing people
The Science of Emotion Regulation: Strategies for When You're Anxious, Angry, or Comparing Yourself To Others | Marc Brackett
Yale emotional intelligence expert on how to deal with other people's emotions (and your own). Marc Brackett, Ph.D. is the author of Dealing with Feeling: Use Your Emotions to Create the Life You Want and the bestselling Permission to Feel. He is the founding director of the Yale Center for Emotional Intelligence and a professor in the Child Study Center at Yale University. You can watch Marc's p
Anderson Cooper and Michelle Obama: Navigating Grief, Making Loss Less Lonely, and How to Know the People You Love Before It's Too Late
What Anderson learned from losing everyone he loved, what we owe our parents, and how grief shapes all of us--a conversation from the podcast "IMO." On IMO, siblings Michelle Obama and Craig Robinson aim to bring you candid perspectives on the everyday questions shaping our lives, relationships and the world around us. Each week, they're joined by a guest to tackle real questions from real folks j
Five Ways to be Less Distracted | Shaila Catherine
Practical Buddhist strategies to focus the mind. Shaila Catherine is a dharma teacher and author of the book titled "Beyond Distraction: Five Practical Ways to Focus the Mind." She authored two additional books on the concentration practices called jhana and approaches to insight meditation. She has practiced for more than 45 years, including nine years, cumulatively, of silent retreat. Shaila h
The Neuroscience of Reducing Chronic Pain and Everyday Addictions | Eric Garland
Plus: How to "turn down the volume" on suffering, how to reframe your problems, and the clinical evidence for "stopping and smelling the roses." Eric Garland, PhD, LCSW is Endowed Professor in Health Sciences at the Sanford Institute for Empathy and Compassion, Professor in the Department of Psychiatry and the Center for Addiction Science and Treatment at University of California San Diego (UCSD
How To Stop Getting Dragged Around By Your Anxieties, Thought Loops, and Insecurities | Sebene Selassie
Plus: How to find practices that work for you, what "mindfulness" actually means, and a new audiobook out now. Sebene Selassie has been meditating for decades, survived cancer three times, and still says the practice isn't a magic bullet. That honesty is kind of the point. Today we're sharing a sneak preview of Dan's new audiobook, Even You Can Meditate, co-authored with Sebene. Think of it as a p
The Funniest Conversation You'll Ever Hear About Achieving Inner Peace | Pete Holmes
The comedian on: connecting instead of separating, feeling whole, and the upside of being an affirmation addict. Pete Holmes is a stand-up comedian, writer, and actor. He created and starred in HBO's Crashing and hosted The Pete Holmes Show on TBS. He has released stand-up specials on HBO, Netflix, and Comedy Central, hosts the popular You Made It Weird podcast, and is the author of Comedy Sex G
Harvard Business School Professor on Building Trust, Reducing Regret, and the Underrated Power of Oversharing | Leslie John
The brain benefits of self-disclosure, the costs of staying silent, and how to know what to reveal and when. Leslie John is the James E. Burke Professor of Business Administration at the Harvard Business School. Her new book is called Revealing: The Underrated Power of Oversharing. In this episode we talk about: Why self-disclosure can feel risky but is often socially rewarding The psychological
A Four-Word Buddhist Teaching for Instant Calm and (Just Maybe) Lasting Peace | Bart van Melik
If you struggle with the terrifying reality that everything changes, this conversation is for you. Bart van Melik is a meditation teacher, psychotherapist, and our Teacher of the Month for January. In this live session recorded on Zoom with subscribers to the 10% with Dan Harris app, Bart and Dan explore one of Bart's favorite teachings: "Keep calmly knowing change"—four words that supposedly dist
Michael Pollan On: Reducing Rumination, Reclaiming Your Attention From the Machines, and MDMA-Assisted Therapy
Plus, making the mundane sacred, meditating in a cave, and lowering the ego walls. Michael Pollan is the author of ten books, all of which were New York Times bestsellers. His latest book is A World Appears: A Journey Into Consciousness. In this episode we talk about: How to get over yourself How to reduce rumination How to lower the ego's walls How to elevate mundane tasks The value of what Zen
How To Handle the Feeling of Never-Enough, Quiet the Comparing Mind, and Reduce Financial Anxiety | Morgan Housel
A financial psychology expert on the science of contentment. Morgan Housel is the New York Times Bestselling author of The Psychology of Money and Same As Ever. He's a partner at The Collaborative Fund, serves on the board of directors at Markel and is host of The Morgan Housel Podcast. His new book is The Art of Spending Money: Simple Choices for a Richer Life. In this episode we talk about
How To Increase Performance By Working At Your Edge -- Plus A Quick Hack For When Panic or Anxiety Swells
How do you stay engaged without getting consumed? That's one of the central questions in this conversation between Dan and high-performance psychologist Dr. Michael Gervais. Together they explore: working at your edge in meditation, panic disorder, and professional life why love might be the most important skill we can develop navigating rage in difficult political times and the Ideal C
The Best Way To Feel Calm (Is to Not Try To Feel Calm)
In this episode, Dan takes live questions from subscribers to the 10% with Dan Harris app. Topics include: meditating through grief and serious emotional pain, the hidden addiction to feeling calm during meditation, how to find focus and concentration without straining so hard you get a headache, whether guided meditations are just "training wheels," and how to practice when ADHD or restlessness m
A Buddhist Antidote To Fear And Anxiety | Devin Berry
The two practices that helped turn this self described scowling, sarcastic skeptic into an expert meditator. Devin Berry is a Core Guiding Teacher at the Insight Meditation Society and a residential retreat teacher at IMS and Spirit Rock. A meditator since 1999, his practice is rooted in long-term retreat practice and the mettā and vipassanā teachings of the Insight Meditation tradition. In t
The Science of Happiness: Five Simple Strategies for Reducing Anxiety and Increasing Connection | Sonja Lyubomirsky and Harry Reis
What it really means to feel loved, and why many people who are loved don't feel it. Sonja Lyubomirsky is a preeminent happiness expert and Distinguished Professor of Psychology at the University of California. Harry Reis is one of the world's leading experts on relationships and Dean's Professor in the Department of Psychology at the University of Rochester. They are the authors of: HOW TO FEEL
How To Handle Constant Exhaustion (Without Blaming Yourself) | Jay Michaelson
A conversation with meditation teacher Jay Michaelson about what to do when you're constantly tired, fried, and running on empty. If you feel exhausted seemingly all the time—whether it's a low hum or something louder—you're not alone. In this conversation, Jay Michaelson, our Teacher of the Month for February, talks with executive producer DJ Cashmere about the relentless fatigue so many of us ar
How To Work With Insomnia, Pain, and Your Mom's Voice in Your Head | Jeff Warren
A live Q&A session with meditation teacher Jeff Warren, where Dan and Jeff tackle some of the hardest questions in meditation and life. Jeff Warren is a meditation teacher, author, and co-founder of the Consciousness Explorers Club. In this live session recorded on Zoom with subscribers to the 10% with Dan Harris app, Jeff and Dan take questions about insomnia, chronic pain, caring for aging paren
Stoic Practices for Getting Rid of Mental Junk, Your Morning Routine, and Talking to the Dead | Ryan Holiday
How to become the wisest version of yourself. Ryan Holiday is one of the world's bestselling living philosophers. His books, including The Daily Stoic, The Obstacle Is the Way, Ego Is the Enemy, Stillness Is the Key and his #1 New York Times bestselling series on the Stoic Virtues, appear in more than forty languages and have sold over 10 million copies. In this episode we talk about: The val
Unlocking the Body's Innate Capacity for Healing: From Colds and Injuries to Anxiety and Heart Health | Dr. Victoria Maizes
Our bodies are brilliant at healing. An integrative doctor on how to tap that resource. Victoria Maizes, MD, is the founding executive director of the Andrew Weil Center for Integrative Medicine. Her new book is Heal Faster: Unlock Your Body's Rapid Recovery Reflex to Feel Better—Quicker. In this episode we talk about: What integrative medicine is (and isn't) How lifestyle, stress, sleep, and
This Quick Practice Will Make You Feel Lighter | Jay Michaelson
A guided loving-kindness meditation from Jay Michaelson that ditches the phrases and uses visualization instead. If you've done traditional metta (loving-kindness) practice before, you know it involves bringing people to mind and repeating phrases like "May you be happy, may you be healthy." It's a great practice. But sometimes the words can get you stuck in your head—thinking about what would act
How To Stop an Anxiety Spiral, The Best Protections Against Financial Ruin, and a Workaholic's Guide to Productivity (and Self-Care) | Andrew Ross Sorkin
Life hacks life from one of the busiest journalists of our time. Andrew Ross Sorkin is an award-winning journalist for The New York Times, a co-anchor of CNBC's Squawk Box, and the founder and editor-at-large of DealBook, an online daily financial report published by The New York Times. His latest book is 1929: Inside the Greatest Crash in Wall Street History--and How It Shattered a Nation. I
Three Buddhist Practices For Getting Your Sh*t Together | Vinny Ferraro
Practical advice from a straight-talking former criminal and occasionally profane Dharma teacher. Vinny Ferarro has practiced insight meditation (vipassanā) since the mid-90s. He's the Guiding Teacher of the Big Heart City Sangha in San Francisco and has led a weekly sitting group for almost two decades. As a fully empowered Dharma Teacher through Spirit Rock/IMS, he has taught residential retrea
How a Simple Mindset Shift Can Reduce the Risk of Heart Disease and Improve Overall Health | Dr. Tara Narula
A smarter way to think about disease prevention. Dr. Tara Narula is a board-certified cardiologist at Lenox Hill Hospital in Manhattan and Chief Medical Correspondent for ABC News. Her new book is The Healing Power of Resilience: A New Prescription for Health and Well-Being. In this episode we talk about: What resilience really is, why most of us already have it, and how it can be strengthened Th
How To Create Micro-Moments of Sanity No Matter What's Happening Today | Jay Michaelson
A conversation with Jay Michaelson, our Teacher of the Month for February, about his path to meditation, navigating multiple identities, and why he calls himself a "cynical, sarcastic bitch." Jay Michaelson is a meditation teacher, journalist, rabbi, and author. In this conversation with executive producer DJ Cashmere, Jay gets candid about his unconventional path into meditation—driven initially
George Saunders On: Getting Un-Stuck, Calming the Inner Critic, and Building Empathy Without Becoming a Chump
A conversation with celebrated author George Saunders about his new novel, Vigil, and what fiction can teach us about empathy, self-awareness, and mortality. George Saunders is the bestselling, award-winning author of Lincoln in the Bardo, Tenth of December, and many other books. His new novel, Vigil, tells the story of a woman who died in 1976 and has spent the decades since comforting the dying—
How to Regulate Your Emotions and Mental Chatter When Bad Things Happen | Maya Shankar
Practical techniques for dealing with all of life's curveballs. Maya Shankar is a cognitive scientist and creator of the podcast A Slight Change of Plans, previously named "Best Show of the Year" by Apple. She served as a Senior Policy Advisor in the Obama White House and was also appointed as the first Behavioral Science Advisor to the United Nations. She is the author of The Other Side of Cha
A Counterintuitive Strategy for Sharper Decision-Making, Stronger Performance, and a More Meaningful Life. | Daniel Pink
How to have fewer regrets (and utilize the ones you already have). Daniel Pink is the author of seven bestselling nonfiction books on a range of topics, from human motivation to the science of timing to a graphic novel career guide. His books include the New York Times bestsellers The Power of Regret, A Whole New Mind, and When—as well as the #1 New York Times bestsellers Drive and To Sell is Hu
How To Handle 4 AM Worry Spirals | Bart van Melik
A conversation with self-described "worry warrior" Bart van Melik about working skillfully with everyday anxiety. Bart is a guiding teacher at the Community Meditation Center in New York and our Teacher of the Month for January. In this conversation with executive producer DJ Cashmere, he gets refreshingly honest about his own tendency to worry — and shares a bunch of practical tools for when your
Tim Ferriss On: Recovering From Anxiety and Compulsive Thinking, Rethinking Self-Optimization, and the Power of Saying "No."
Secrets to self-preservation in an age of burnout. Tim Ferris is the author of five #1 New York Times bestsellers, including The 4-Hour Workweek and Tools of Titans. He's also the host of The Tim Ferriss Show podcast. Most recently, he has collaborated with Exploding Kittens to create COYOTE, a fast and hilarious card game. In this episode we talk about: Tim's Antidotes to isolation Past-
Overwhelm Is Reversible. Here Are the Best Strategies From Psychology and Neuroscience | Claudia Hammond
A road map for taking the pressure off. Claudia Hammond is an award-winning writer and broadcaster. She is Visiting Professor of the Public Understanding of Psychology at the University of Sussex and is the presenter of BBC Radio 4's All in the Mind. Her latest book is Overwhelmed: Ways to Take the Pressure Off. In this episode we talk about: How to define "overwhelm" – and modern causes fo
How To Succeed, Sanely—Without Toxic Productivity, Preconceived Notions, or Fear of Change | Anne-Laure Le Cunff
What does success look like? A neuroscientist wants you to question your cognitive scripts. Anne-Laure Le Cunff conducts research into the neuroscience of learning and curiosity at King's College London, and also runs Ness Labs. She is the author of Tiny Experiments: How to Live Freely in a Goal-Obsessed World. In this episode we talk about: Her critique on our cultural obsession with "finding
How To Handle Exhaustion, Disconnection, and Physical Pain | Meditation with Bart van Melik
A short, gentle body scan meditation from Bart van Melik, our Teacher of the Month for January. This isn't about fixing anything or achieving some special state. It's about finding one small place in your body that feels okay—not great, just okay—and seeing what happens when you meet that experience with a little bit of kindness. Bart is a meditation teacher and psychotherapist who has trained in
Seth Meyers On: Handling Performance Anxiety, Managing the Inner Critic, Hacks for Better Conversation, and Staying Joyful in Dark Times
Plus, much more from the famed late-night TV show host. Seth Meyers is the host of Late Night with Seth Meyers. Before that, he was a cast member on Saturday Night Live for 13 seasons. In recent years he has released two standup specials: Lobby Baby, on Netflix and Dad Man Walking, on HBO. He wrote a children's book called, I'm Not Scared, You're Scared. And he co-hosts two podcasts, Family Tri
The "Wellness" Industry Sells Us On Rigid Optimization. It Doesn't Work–But This Might. | Nidhi Bhanshali Pandya
A deep dive on Ayurveda, a sophisticated system for health that's been refined over millennia. Nidhi Bhanshali Pandya is a renowned NAMA-certified Ayurvedic Doctor, the bestselling author of Your Body Already Knows (2025), and international speaker/educator known for her modern approach to women's health and longevity. In this episode we talk about: What Ayurveda actually is beyond TikTok trends
Why You Don't Exercise Even Though You Know You Should. And Strategies To Get Over the Hump. | Katy Bowman
A toolkit for bringing more movement into your life. Katy Bowman is a biomechanist who runs a movement education company, called Nutritious Movement. She's the author of 11 books, and her most recent is I Know I Should Exercise, But...: 44 Reasons We Don't Move and How to Get Over Them. In this episode we talk about: What a biomechanist does What Katy means by "movement as nutrition" How t
Buddhist Strategies for Protecting Yourself from Everyday Chaos | Bart van Melik
Ever lie awake at night replaying all the moments you lost it with your kids, your partner, or your co-workers? You're not alone. Bart van Melik is back on the show (his first appearance was four years ago) as our Teacher of the Month for January. Bart has one of the more interesting origin stories in the meditation world: from a small town in the Netherlands to Kenya on an exchange program (where
How To Rewrite Your Story, Make Peace with the Past, and Break Old Patterns | Melissa Febos
Practical ways to upgrade your narrative. Melissa Febos is the national bestselling author of five books, including Girlhood, Body Work: The Radical Power of Personal Narrative, and a new memoir, The Dry Season. She is the recipient of awards and fellowships from the Guggenheim Foundation, the National Endowment for the Arts and others. Her work has appeared in The Paris Review, The New Yorker,
How To Use Psychology and Buddhism To Handle Your Inner Critic | Amita Schmidt
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 certif
Esther Perel: The Modern World Can Sap Your Life Force. Here's How To Recapture It.
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
Buddhist Hacks for Anxiety and Overthinking | Joseph Goldstein
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 introduc
Joseph Goldstein On How To Train Your Runaway Brain
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
Rewire How You Talk To Yourself | Ofosu Jones-Quartey
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
Rethinking Success | Mia Birdsong
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
How Being Wired Differently Can Be an Advantage | Jeff Warren
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
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