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.

Nobody makes it out of childhood unscathed. Here's a guide to letting go of the past.

 Allison Sweet Grant, graduate with dual master’s degrees from the University of Michigan, is a psychiatric nurse practitioner, turned author. She has been published in The New York Times and The Atlantic. She is the author of two children’s picture books, The Gift Inside the Box and Leif and the Fall, co-authored with her husband Adam Grant. I Am the Cage is her debut novel.

 In this episode we talk about:
  The impact of your childhood trauma on your adult relationships
 The concept of the “junk drawer” (a metaphor for all the pain, self-doubt, and anxiety you might try to compartmentalize)
 Writing as a tool for self-acceptance and self-compassion 
 How to re-write your own story and where to start 
 Practical meditation tools to quiet the mind 
 The role of cathartic visualization 
 Dealing with imposter syndrome 
 And more

 Join Dan’s online community here
 Follow Dan on social: Instagram, TikTok
 Subscribe to our YouTube Channel

 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!

 Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!

 To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.

 Thanks to our sponsors:  Bumble: Thinking about dating again? Take this as your sign and start your love story on Bumble.  Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.

Ten Percent Happier

Telling Harsh Stories to Yourself About Yourself? How To Rewrite the Narrative. | Allison Sweet Grant

A Buddhist recipe for speaking, working, and living in a way that will make you happy.
 JoAnna Hardy has practiced in multiple traditions since 1999. She is currently a meditation trainer at Apple Fitness+, a visiting teacher at Black Being LA, a visiting retreat teacher at Insight Meditation Society, and about to embark on a new mystery journey! 
 In this episode we talk about:
  Sila, the Buddhist code of ethics
 Concepts such as right livelihood and right speech 
 Why we lie
 The power of Buddhist tattoos 
 Hiri and Otappa (AKA healthy shame and healthy embarrassment)
  Related Episodes:
   How to Speak Clearly, Calmly, and Without Alienating People | Dan Clurman and Mudita Nisker
  Oren Jay Sofer, Practicing Mindful Communication
  The Buddha’s 8-Part Manual for a Good Life | Brother Pháp Dung
  The Surprising Power of “Healthy Embarrassment” | Koshin Paley Ellison
  The Selfish Case for Being Ethical | Eugene Cash

 Join Dan’s online community here
 Follow Dan on social: Instagram, TikTok
 Subscribe to our YouTube Channel

 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!

 Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here! 

 To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 Thanks to our sponsors:  Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.  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.  Function: Our first 1000 listeners get a $100 credit toward their membership. Visit www.functionhealth.com/Happier or use the gift code Happier100 at signup to own your health.

Is There Such a Thing as Healthy Shame and Embarrassment? | JoAnna Hardy

How to do “shadow work,” interpret your dreams, and find your “self.”
 Satya Doyle Byock is a psychotherapist and educator focused on the relationship with the unconscious. She is the director of The Salome Institute of Jungian Studies and the author of the book Quarterlife: The Search for Self in Early Adulthood. She writes weekly and hosts regular workshops on her Substack, Self & Society. 
 In this episode we talk about:
  The vast impact of Carl Jung’s work
 What separates Freud and Jung
 The connection between Jung’s ideas and Buddhism
 Practical exercises to help us resolve the tension between safety and meaning – between stability and taking a walk on the wild side
 Dreamwork: what it is, why we should do it, and the “how to”
 The perks of making the unconscious feel seen 
  Join Dan’s online community here
 Follow Dan on social: Instagram, TikTok
 Subscribe to our YouTube Channel
 Additional Resources: 
  Satya’s Substack, Self & Society. 
 Satya’s new year-round program in Jungian Psychology and Myth (registration opens December 1; class begins February 2026)
  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!
 Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!  
 To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

How To Handle the Parts of Yourself That You Wish Didn't Exist | Satya Doyle Byock

Listening to your body… easier said than done? Sebene Selassie is here to help. 
 All this month, we’re sharing custom guided meditations from our teacher of the month, Sebene Selassie 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: 
    Sebene Selassie On: Resiliency, Rewriting Your Patterns and Finding a Teacher Who Speaks to You

 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.
 Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!

 Join Dan’s online community here
 Follow Dan on social: Instagram, TikTok
 Subscribe to our YouTube Channel
  To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris   Thanks to our sponsors: 
 Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.   BetterHelp: If you're ready to find the right therapist for you, BetterHelp can help you start that journey. Our listeners get 10% off their first month at betterhelp.com/Happier.

How To Figure Out What You Actually Need Right Now  | Meditation with Sebene Selassie

Every year, Joseph Goldstein does a three month silent meditation retreat by himself at his home in Massachusetts. In this conversation you're about to hear, Joseph had just emerged from one such retreat with a bunch of thoughts on what are called the three proliferating tendencies or three papañca to use the ancient Pali term. 
 These are three ways in which we perpetuate an unhealthy sense of self. Joseph has explained that you can think about the process of going deeper in meditation as a process of lightening up or getting less self-centered. You're about to get a masterclass in doing just that. 
 For the uninitiated, Joseph is one of the co-founders of the Insight Meditation Society in Barre, Massachusetts. His co-founders are two other meditation titans, Sharon Salzberg and Jack Kornfield. Joseph has been a teacher at IMS since it was founded in the seventies and he continues to be the resident guiding teacher there. 
 In this episode we talk about:
   The framework for understanding the three proliferating tendencies; the basic building blocks of our experience in the world

  Six things that make up what the Buddha called “the all” 

  What non-self means and why it's essential to the Buddhist teaching of liberation

  The two levels of truth: conventional and ultimate

  Why language is so important in conditioning how we experience things 

  How the three proliferating tendencies provide a very practical guide to understanding how we manufacture our own suffering

 Join Dan’s online community here
 Follow Dan on social: Instagram, TikTok
 Subscribe to our YouTube Channel

 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!
 Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here! 
 To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 Thank you to our sponsor: Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.

Three Strategies for Getting Over Yourself | Joseph Goldstein

The antidote to a noisy, chaotic world.
 Pico Iyer is the acclaimed and bestselling author of more than a dozen books translated into twenty-three languages, most recently the nationally bestselling  Aflame: Learning from Silence. 
 In this episode we talk about:
  Why and how Pico found himself spending a lot of time at a silent monastery
 What he’s learned about the power and potency of silence 
 Why so many of us fear silence
 When silence is a tonic, and when it’s a weapon or shield 
 Why taking time out of your life is deeply beneficial — both for you and the people around you 
 How Pico takes what he learns at the monastery into his daily life 
 A wise approach to the news 
 Travel as a tool for transformation
  Join Dan’s online community here
 Follow Dan on social: Instagram, TikTok
 Subscribe to our YouTube Channel

 Additional Resources: 
   Pico Iyer Journeys

  Pico Iyer TED Talks

 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!

 Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here! 

 To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

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