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 crying, even when anxiety has narrowed your whole world down to a single racing heartbeat.

Susa Talan is a meditation teacher trained in the insight tradition. She works one-on-one with students around their meditation practice, and she was the Teacher of the Month for April 2026 for DanHarris.com. You can get more guided meditations from Susa in the 10% with Dan Harris app.

In this live Q&A, Susa Talan shares:

• Why awareness isn't hard — what's actually hard is remembering to be aware

• The "what else is here?" technique for working with anxiety and heart palpitations

• Why you don't need to understand why you cry in meditation — and what to do instead

• How to cultivate awareness all day long, not just on the cushion

• Why meditation has nothing to do with sitting still — and everything to do with the whole car ride

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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

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!

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This episode is sponsored by:

Northwest Registered Agent — LLC formation, registered agent service, and free business resources at https://www.northwestregisteredagent.com/Happierfree

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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

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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

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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!

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Sign up for Dan's free newsletter here

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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

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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

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!

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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

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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

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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

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 talk about:

• What constant screen time is doing to your brain and body
• Why feeling tired all the time might not be what you think
• A simple shift that could boost your energy and focus
• The hidden ways tech is messing with your physical health
• What you're missing when you ignore your body's signals
• Why more productivity hacks might actually backfire
• Small changes that could make a big difference in how you feel

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:

BetterHelp: Find support and have someone with you in therapy. Sign up and get 10% off at BetterHelp.com/happier.

Wix: Ready to create your website? Go to Wix.com/Harmony.

Fatty15: You can get an additional 15% off their 90-day subscription starter kit by going to fatty15.com/happier and using the code HAPPIER at checkout.