<![CDATA[Dan Harris: Podcast ]]>https://www.danharris.com/s/10-happierhttps://substackcdn.com/image/fetch/$s_!0HGW!,w_256,c_limit,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2Fda15845d-e27c-4be6-a82a-31699891fb54_1280x1280.pngDan Harris: Podcast https://www.danharris.com/s/10-happierSubstackFri, 01 May 2026 11:13:32 GMT<![CDATA[The Voice in Your Head Doesn't Have to Ruin Everything | Rachel Martin and Dan Harris]]>https://www.danharris.com/p/the-voice-in-your-head-doesnt-havehttps://www.danharris.com/p/the-voice-in-your-head-doesnt-haveFri, 01 May 2026 07:01:08 GMTWhat 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 part; what finally made him delete Instagram; the “good-ish” concept that unlocked a new relationship with self-criticism; and a deep dive into the Buddhist take on the soul — which turns out to be a lot more useful than it sounds.

Wild Card is produced by NPR.

]]><![CDATA[Are You Living a Good Life? | James Patterson and Patrick Leddin]]>https://www.danharris.com/p/are-you-living-a-good-life-jameshttps://www.danharris.com/p/are-you-living-a-good-life-jamesWed, 29 Apr 2026 07:02:51 GMTMost 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:

  • Why we’re living in an “age of disruption”

  • The five-step positive disruptor loop

  • The one question to ask yourself when trying to identify your purpose

  • And how disruption can improve your work, your relationships, and your family

Get the 10% with Dan Harris app here

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Subscribe to our YouTube Channel

Additional Resources:

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!

]]><![CDATA[The Science of Regulating Your Nervous System | Dr. Kevin Tracey]]>https://www.danharris.com/p/the-science-of-regulating-your-nervoushttps://www.danharris.com/p/the-science-of-regulating-your-nervousMon, 27 Apr 2026 07:02:03 GMTPlus: 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 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, 2026. Register here.

]]><![CDATA[Feel Your Feelings, Drop the Story | Sebene Selassie ]]>https://www.danharris.com/p/feel-your-feelings-drop-the-storyhttps://www.danharris.com/p/feel-your-feelings-drop-the-storyFri, 24 Apr 2026 07:02:36 GMTBreath 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 subscriber questions on shame and how to work with it skillfully, the RAIN technique, breaking the cycle of rumination, and Sebene’s beloved elements practice as a tool for embodiment. Plus: an unexpectedly lively digression on colonoscopy prep and the nature of being with discomfort.

If you want to go deeper with Dan and Sebene, check out their Audible Original, Even You Can Meditate, available now.

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, 2026. Register here.

]]><![CDATA[How To Relax The Need To Control Everything | Rosa Lewis]]>https://www.danharris.com/p/how-to-relax-the-need-to-controlhttps://www.danharris.com/p/how-to-relax-the-need-to-controlWed, 22 Apr 2026 07:02:21 GMTRosa Lewis is a meditator and mystic. 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 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, 2026. Register here.

]]><![CDATA[How To Escape Your Brain's Default Mode Network | Zindel Segal and Norman Farb ]]>https://www.danharris.com/p/how-to-escape-your-brains-defaulthttps://www.danharris.com/p/how-to-escape-your-brains-defaultMon, 20 Apr 2026 07:00:25 GMTDr. 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 of Toronto Mississauga, where he directs the Regulatory and Affective Dynamics laboratory.

Together, they are the co-authors of Better In Every Sense: How the New Science of Sensation Can Help You Reclaim Your Life.

In this episode we talk about:

  • How the brain’s default mode network is essential to our survival but also can keep us stuck in rumination and overthinking

  • Segal and Farb’s simple practice of “sense foraging” and why they say it can help break patterns and thoughts that aren’t serving us

  • The differences and the similarities between sense foraging and mindfulness

Related Episodes:

]]><![CDATA[Trudging Through Your Own Life? Here's the Stoic Fix | Maria Semple]]>https://www.danharris.com/p/trudging-through-your-own-life-hereshttps://www.danharris.com/p/trudging-through-your-own-life-heresFri, 17 Apr 2026 07:02:09 GMTMaria 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 Stoic routine

  • What Stoicism actually is (including its limits)

  • What to do when mediating gives you anxiety

  • The danger of “baited bounties”

  • How to “get shit done” with non-attachment

  • Using fantasy as a coping mechanism

  • And more

Related Episodes:

Additional Resources:

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, 2026. Register here.

]]><![CDATA[Top 10 Neuroscience-Backed Tips for a Stronger Brain | Wendy Suzuki and Amishi Jha]]>https://www.danharris.com/p/top-10-neuroscience-backed-tips-forhttps://www.danharris.com/p/top-10-neuroscience-backed-tips-forWed, 15 Apr 2026 10:03:04 GMTAmishi Jha, PhD is the Director of Contemplative Neuroscience and a Professor of Psychology at the University of Miami. She is also the author of the bestselling book Peak Mind and the creator of the app Pushups for the Mind.

Wendy Suzuki, PhD is the Dean of New York University College of Arts & Science and a Professor of Neural Science and Psychology at New York University. She is the author of the books Healthy Brain, Happy Life and Good Anxiety.

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.

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, 2026. Register here.

]]><![CDATA[The Science of Talking: Boost Your Mood, Sharpen Your Mind, and Protect Against Dementia | Maryellen MacDonald]]>https://www.danharris.com/p/the-science-of-talking-boost-yourhttps://www.danharris.com/p/the-science-of-talking-boost-yourMon, 13 Apr 2026 10:01:53 GMTMaryellen 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 is More Than Words: How Talking Sharpens the Mind and Shapes Our World.

Related Episodes:

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, 2026. Register here.

]]><![CDATA[What to Do When Life Won't Let Up | Sebene Selassie and Jeff Warren]]>https://www.danharris.com/p/how-to-handle-literally-anythinghttps://www.danharris.com/p/how-to-handle-literally-anythingFri, 10 Apr 2026 07:02:35 GMTWhat 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 napping-vs.-meditating debate.

  • “Trust Life” vs. “This Is the Curriculum” — Sebene shares the origin of her tattoo and what the mantra has meant through years of health challenges. Jeff offers his own version — and why fighting your circumstances is, as Sebene puts it, “bananas.”

  • The three timescales of practice — Jeff breaks down how meditation works in the moment, over months and years, and across the arc of a whole life. The third one is where things get interesting.

  • Obsessive thinking / rumination — Practical tools from all three, including one from Sebene involving a trampoline, and one from a clinical psychologist that will make you feel ridiculous in the best way.

  • Listener Q&A — Work-life balance, intention-setting, and the eternal napping-vs.-meditating debate.

  • Recommendations — A fantasy novel, a clowning workshop, a 48-hour celebrity memoir, and a Netflix documentary that may make you want Lionel Richie to run for president.

Sebene Selassie describes herself as a “writer, teacher, and immigrant-weirdo.” She teaches meditation on the ten percent happier app and is the author of a great book called You Belong. She’s based in Brooklyn.

Jeff Warren is also a writer and a meditation teacher. He and Dan co-wrote the book, Meditation for Fidgety Skeptics. He also hosts the Consciousness Explorers podcast. He’s based in Toronto.

Related episodes:

How to Stay Calm No Matter What’s Happening | Sebene Selassie and Jeff Warren

Meditation Party: The “Sh*t Is Fertilizer” Edition | Sebene Selassie & Jeff Warren

Meditation Party with Sebene Selassie and Jeff Warren: Psychedelics, ADHD, Waking Up From Distraction, and Singing Without Being Self-Conscious

Meditation Party: Magic, Mystery, Intuition, Tattoos, and Non-Efforting | Sebene Selassie and Jeff Warren

Science-Based Tools for When You’re Stressed, Obsessed, or Overthinking | Dr. Jenny Taitz

]]><![CDATA[This Episode Will Calm Your Nervous System | Prentis Hemphill]]>https://www.danharris.com/p/this-episode-will-calm-your-nervoushttps://www.danharris.com/p/this-episode-will-calm-your-nervousWed, 08 Apr 2026 10:02:22 GMTPrentis 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 Embodiment Institute (TEI), a training and research organization that applies somatic practices to individual, organizational and collective care through a healing justice framework.

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, 2026. Register here.

]]><![CDATA[Gabor Maté: Five Steps To Stop Scrolling, Bingeing, and Self-Medicating — And Reclaim Your Brain]]>https://www.danharris.com/p/gabor-mate-five-steps-to-stop-scrollinghttps://www.danharris.com/p/gabor-mate-five-steps-to-stop-scrollingMon, 06 Apr 2026 07:01:12 GMTGabor 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, Gabor is an internationally renowned speaker highly sought after for his expertise on addiction, trauma, childhood development, and the relationship of stress and illness.

Related Episodes:

Additional Resources:

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, 2026.Register here.

]]><![CDATA[What To Do When Your Mind Won't Quit | Bart van Melik ]]>https://www.danharris.com/p/what-to-do-when-your-mind-wont-quithttps://www.danharris.com/p/what-to-do-when-your-mind-wont-quitFri, 03 Apr 2026 07:01:28 GMTMeditation 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 four of the most common sticking points in practice: forgiveness, boredom, disconnection from the body, and the spiral of anxious “what if” thinking.

His approach throughout is warm, precise, and grounded — less about achieving a particular state and more about learning to hold whatever arises with curiosity and kindness.

Topics covered:

  • Forgiveness — why forcing it can backfire, what it means to “bypass” difficult emotions, and the reframe that changes everything: forgiveness as giving up all hope for a better past

  • Boredom — how to get genuinely curious about it instead of fighting it, and what it can teach you about why you reach for your phone

  • Getting into your body — why embodiment looks different for everyone, and how to find the activities (yes, even mindful salsa dancing or vacuuming) that make it easier

  • Worry and “what if” thoughts — the Buddhist framing of worry as an obstacle to clear seeing, and a simple breathwork technique from Yongey Mingyur Rinpoche — exhale heavy, exhale calm — that works even in the hardest moments

  • Community as practice — the Buddha’s teaching that friendship and community isn’t half the path. It’s the whole thing.

About Bart van Melik: Bart van Melik is a meditation teacher and guiding teacher at Community Meditation Center, a global and local community that meets weekly via Zoom. Monthly sessions are donation-based and open to all. Learn more at https://www.cmc-ny.org/.

]]><![CDATA[Modern Life Is Designed to Leave You Empty. Here's the Antidote. | Arthur Brooks]]>https://www.danharris.com/p/modern-life-is-designed-to-leavehttps://www.danharris.com/p/modern-life-is-designed-to-leaveWed, 01 Apr 2026 07:00:11 GMTArthur 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 Success, Happiness, and Deep Purpose in the Second Half of Life. His latest book is The Meaning of Your Life: Finding Purpose in an Age of Emptiness.

Additional Resources:

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, 2026.Register here.

]]><![CDATA[The Neuroscience of Flourishing: Four Practices for Turning Stress and Anxiety Into Clarity and Calm | Richard Davidson and Cortland Dahl]]>https://www.danharris.com/p/the-neuroscience-of-flourishing-fourhttps://www.danharris.com/p/the-neuroscience-of-flourishing-fourMon, 30 Mar 2026 10:02:51 GMTRichard 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, and meditation teacher for the Tergar community.

Davidson and Dahl’s latest book is Born to Flourish. They also author the Substack newsletter, Dharma Lab.

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, 2026. Register here.

]]><![CDATA[Stop Trying to Become Someone New: Get Past Constant Comparison and Return to What Works For You | Sam Sanders ]]>https://www.danharris.com/p/stop-trying-to-become-someone-newhttps://www.danharris.com/p/stop-trying-to-become-someone-newFri, 27 Mar 2026 07:02:39 GMTWhat 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, and remind you what matters. Dan shares the pop culture that never fails to lift his spirits — and along the way, the two get into why beauty and art are actually central to human flourishing, why Ferris Bueller is more Buddhist than you might think, and what the research says about making resolutions stick — including the one upstream habit that makes everything else easier.

The Sam Sanders Show is a co-production of KCRW and Sam Sanders Productions. Sign up for Sam’s newsletter for behind-the-scenes extras from every episode.

]]><![CDATA[A Toolkit for a Noisy Mind: How John Green Manages Anxiety, Depression, and Intrusive Thoughts]]>https://www.danharris.com/p/a-toolkit-for-a-noisy-mind-how-johnhttps://www.danharris.com/p/a-toolkit-for-a-noisy-mind-how-johnWed, 25 Mar 2026 07:01:46 GMTJohn 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 is Everything Is Tuberculosis.

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, 2026. Register here.

]]><![CDATA[Handling Difficult People, Healing Breakups, and the Science of Talking to Strangers | Shankar Vedantam]]>https://www.danharris.com/p/handling-difficult-people-healinghttps://www.danharris.com/p/handling-difficult-people-healingMon, 23 Mar 2026 07:01:50 GMTShankar 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 and Paradox of the Self- Deceiving Brain.

Related Episodes:

Additional Resources:

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, 2026. Register here.

]]><![CDATA[A Practice for Fidgeters, Restless Minds, and Anyone Who Hates Sitting Still | Meditation with Sebene Selassie ]]>https://www.danharris.com/p/a-practice-for-fidgeters-restlesshttps://www.danharris.com/p/a-practice-for-fidgeters-restlessFri, 20 Mar 2026 07:59:34 GMTLet 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 premise is simple: walk slowly and deliberately, pay attention to the sensations of each step, and when your mind wanders — just start again. It bridges the gap between formal sitting practice and everyday life, and it’s a genuine game-changer for fidgeters, restless types, and anyone who finds stillness unbearable.

In this guided practice, Sebene leads you through:

  • Grounding yourself before you take your first step

  • Tuning into the physical sensations of lifting, moving, and placing each foot

  • Expanding awareness to include your whole body and your surroundings

  • Letting thoughts come and go — without getting caught in them

  • Closing with a moment of gratitude for your body and this moment of awareness

The Even You Can Meditate (audiobook) by Dan Harris and Sebene Selassie is available now at audible.com/danharris. And mark your calendar for the Even You Can Meditate 5-Day Challenge — running March 23–27 on the 10% with Dan Harris app. Each day features a different guided practice, plus two live online events with Dan and Sebene. Download the app at danharris.com

]]><![CDATA[Buddhist Monks On: Letting Go of Shame, The Opposite of Depression, and Dealing With Criticism | Ajahn Kovilo and Ajahn Nisabho]]>https://www.danharris.com/p/buddhist-monks-on-letting-go-of-shamehttps://www.danharris.com/p/buddhist-monks-on-letting-go-of-shameWed, 18 Mar 2026 07:01:05 GMTAjahn Kovilo Bhikkhu and Ajahn Nisabho are North American-born, Theravada monks who founded Clear Mountain Monastery in Seattle, Washington.

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