10% Happier with Dan Harris

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 Skeptics. And he is the co-host of the mind/bod adventure pod.
Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!
In this episode we talk about:
The 5 hindrances (a classic Buddhist list of everything that goes wrong when you sit down to meditate)
Why your brain keeps wandering, numbing out, or picking fights with reality
The difference between being tired… and just not wanting to deal
How to catch yourself before you go full autopilot
The "five recollections" of aging, sickness and death, and why they're actually grounding
The comparing mind 
How to step back and watch your thoughts instead of immediately buying into them
Why the people in your life might be confused by the new, slightly calmer you
Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!
Get the 10% with Dan Harris app here
Sign up for Dan's free newsletter here
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Subscribe to our YouTube Channel


This episode is sponsored by:
Northwest Registered Agent — LLC formation, registered agent service, and free business resources at https://www.northwestregisteredagent.com/Happierfree
BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier
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Warby Parker — Prescription glasses with virtual try-on. Buy one prescription pair and get 20% off additional prescription pairs at https://www.warbyparker.com/happier
To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

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 style and ability to distill complex subjects, particularly the science behind human interactions. Her first book, You're Not Listening: What You're Missing and Why It Matters, was published in thirty-two languages and has become required reading in interpersonal communication courses at high schools, colleges, and universities worldwide. 
In this episode we talk about:
What "interpersonal synchrony" is and the science behind it
Why some people just click — and others don't
How individualism and technology are working against our need to connect
What "affective presence" is –– and how much you can actually change your vibe
Interoception – and why you need to understand your own body before you can read others
The dark side of synchrony: emotional fusion and borrowed emotions
Why audio-only calls are better than Zoom for real connection
How physical distance controls your ability to sync
"Emotional aperture" — how to read a room like a trial lawyer
The secret to bonding with other people
Get the 10% with Dan Harris app here
Sign up for Dan's free newsletter here
Follow Dan on social: Instagram, TikTok
Subscribe to our YouTube Channel
Additional Resources: 
Why We Click: The Emerging Science of Interpersonal Synchrony

Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!


This episode is sponsored by:
Spark — Clean energy and focus with zero sugar. Get 30% off and free shipping with code HAPPIER at https://www.drinkspark.com.
BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier.
To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

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 certainty is not an indicator of truth — and how open-mindedness works in a polarized world

The Buddhist take on alcohol, and Dan's surprisingly candid answer about his own relationship with substances

How to stop feeding the need for external approval — without toxic positivity

Why mindfulness in Pali literally means "remembering" — and why you'll always need to hear this stuff again



Get the 10% with Dan Harris app here
Sign up for Dan's free newsletter here
Follow Dan on social: Instagram, TikTok
Subscribe to our YouTube Channel
Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.
To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

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 dissatisfaction
The difference between momentary pleasure and deeper happiness
A practical way to watch cravings arise and pass without reacting
Why "not wanting" can feel surprisingly relieving
The Buddhist framework of gratification, danger, and escape
How to think about contentment and the question: how much is enough?
The difference between guilt and wise remorse
How desire, lust, and craving can distort judgment
Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!
Get the 10% with Dan Harris app here
Sign up for Dan's free newsletter here
Follow Dan on social: Instagram, TikTok
Subscribe to our YouTube Channel

Additional Resources: 
Dharma Seed - freely offered talks from Western Buddhist Vipassana teachers

This episode is sponsored by Function Health — 160+ lab tests a year for $365, with the ability to dive deeper into your results through Function's connections to platforms like ChatGPT and Claude. Join at https://www.functionhealth.com/happier or use code HAPPIER25 for a $25 credit toward your membership.
To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

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 emotions actually are, and why even anxiety and anger serve a purpose
Why self-criticism backfires, and what the research shows about self-compassion instead
How chronic suppression makes your emotions stronger, not weaker
Regulation tools you can use in the moment to shift emotional states
Get the 10% with Dan Harris app here
Sign up for Dan's free newsletter here
Follow Dan on social: Instagram, TikTok
Subscribe to our YouTube Channel
Additional Resources: 
Support Christina Feldman's Healing Journey
Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!

To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
This episode is sponsored by:
BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier
ButcherBox — Premium, responsibly sourced meat delivered to your door. New listeners get free sirloin tips, ground beef, or chicken wings in every box for life, plus $20 off at https://www.butcherbox.com/happier
Spark — Clean energy and focus with zero sugar. Get 30% off and free shipping with code HAPPIER at https://www.drinkspark.com