10% Happier with Dan Harris

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
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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
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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 Blind Spot Effect: How to Stop Missing What's Right in Front of You. 
Today we're going to talk specifically about a type of meditation that Kelly teaches called Yoga Nidra, which has been shown to help you sleep, improve your working memory, and decrease cravings. 
In this episode we talk about:
The difference between Yoga Nidra and mindfulness meditation, and how Kelly seeks to combine them
The value of being able to both observe and high-five your demons 
Working with our "core beliefs" about ourselves and the world
The calming power of drawing your attention to the back side of your body throughout the day
Working with "opposites" as a way to get unstuck in difficult moments
What Kelly means by the blind spot effect
Setting intentions
Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here.

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

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 practices that can compensate for poor sleep
Why heart rate variability is an important measurement of health
Why sex is so helpful for sleep
And when to take melatonin to best effect
Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here.
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
This episode is sponsored by:
Rosetta Stone — Language learning that's immersive and intuitive. Ten Percent Happier listeners get 20% off a Rosetta Stone Sapphire subscription at https://www.rosettastone.com/happier
Quo — The business communication system built so you never miss a call. Try free and get 20% off your first six months at https://www.quo.com/happier
To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

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 author of the award-winning book, The Truth About Dietary Supplements: An Evidence- Based Guide to a Safer Medicine Cabinet.  
In this episode we talk about:
Product quality, safety, and regulation
The most important thing to do before starting dietary supplements
Vitamins B, C, and D (and the multivitamin debate)
The research on amino acids and peptides
The truth behind sleep supplements
The efficacy of herbs, botanicals, and green powders
Heavy metal risk factors
Supplements for brain health and muscle growth
Probiotics and gut health
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 and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here.
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: 
BetterHelp: Find support and have someone with you in therapy. Sign up and get 10% off at BetterHelp.com/happier.
Fast Growing Trees: Get 20% off your first purchase when using the code HAPPIER at checkout, fastgrowingtrees.com.

Warby Parker: Buy one prescription pair and get 20% off any additional prescription pairs at warbyparker.com/happier. 
To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

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 nature 
What it means to "pay attention"
The role of  listening and investigation 
Antidotes to hopelessness
How to overcome obstacles in your meditation practice
Practical nature tips for city dwellers 
The liberating concept of "autotelic" activities
Related Episodes:
This Scientist Says One Emotion Might Be the Key to Happiness. Can You Guess What It Is?
The Science Of How Nature Changes Your Brain—From Sleep To Cognition To Your Nervous System
The Science Of Walking
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: 
Turning to Birds
Turning to Birds on Substack 
A Pocket Guide to Pigeon Watching
The Hunger Games: Sunrise on the Reaping
Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here.
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:
Square: Get up to $200 off Square hardware when you sign up at square.com/go/HAPPIER.
To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris