10% Happier with Dan Harris

A guided loving-kindness meditation from Jay Michaelson that ditches the phrases and uses visualization instead.
If you've done traditional metta (loving-kindness) practice before, you know it involves bringing people to mind and repeating phrases like "May you be happy, may you be healthy." It's a great practice. But sometimes the words can get you stuck in your head—thinking about what would actually make this person happy, or getting into stories about their suffering.
This version takes away the verbal element. Instead, you work with a visualization: imagining a warm, golden light in your heart center that you can extend outward.
Fair warning: this involves imagination. If that makes you roll your eyes, that's fine. But as the Beatles said, "The love you take is equal to the love you make." It's worth a try.
Jay Michaelson is our Teacher of the Month for February. Find more guided meditations and live sessions with Jay throughout the month in the 10% with Dan Harris app.



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Life hacks life from one of the busiest journalists of our time.
 
Andrew Ross Sorkin is an award-winning journalist for The New York Times, a co-anchor of CNBC's Squawk Box, and the founder and editor-at-large of DealBook, an online daily financial report published by The New York Times. His latest book is 1929: Inside the Greatest Crash in Wall Street History--and How It Shattered a Nation.

 
In this episode we talk about:
The motivation behind his new book
Human nature –– and why FOMO might be a good thing
Personal finance hygiene 
The true antidote to irrational financial decisions
How to cope with financial stress
Practical tools to stop mental spiraling 
The "Would It Help?" mantra
The role of Transcendental Meditation (TM) in Andrew's life
Productivity hacks and life routines
Calendar blocking vs. to-do lists 
How much you should ––or shouldn't–– share or disclose about yourself with other people
And much more



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Additional Resources: 
Too Big to Fail
DealBook Summit


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Practical advice from a straight-talking former criminal and occasionally profane Dharma teacher. 
Vinny Ferarro has practiced insight meditation (vipassanā) since the mid-90s. He's the Guiding Teacher of the Big Heart City Sangha in San Francisco and has led a weekly sitting group for almost two decades.
As a fully empowered Dharma Teacher through Spirit Rock/IMS, he has taught residential retreats at various centers and currently leads Spirit Rock's Year to Live course. 
This episode originally dropped in May of 2024, but we're re-posting it because it was one of our most successful episodes. 
In this episode we talk about:
Alignment
Vinny's concept of "flashing your basic goodness"
Noting practice
The deep satisfaction in not seeking satisfaction
Redirecting awareness
Being an "empathetic witness" for yourself
When to opt for distraction
Not taking what's not yours 
Vinny's ancestor practice
What is the connection between seeing our family patterns and not taking what is not ours?  
How loyal have we been to our suffering?



Related Episodes:
How To Be Okay No Matter What | Kamala Masters

Vitamin E: How To Cultivate Equanimity Amidst Political Chaos | Roshi Joan Halifax

Non-Preachy Ethics | Jozen Tamori Gibson




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A smarter way to think about disease prevention.
Dr. Tara Narula is a board-certified cardiologist at Lenox Hill Hospital in Manhattan and Chief Medical Correspondent for ABC News. Her new book is The Healing Power of Resilience: A New Prescription for Health and Well-Being.
In this episode we talk about:
What resilience really is, why most of us already have it, and how it can be strengthened
The overlooked link between mental health, physical health, and recovery from illness
Why mindset and acceptance matter as much as medical treatment when facing health challenges
How resilience applies to major life changes, trauma, and chronic disease.
Practical psychological tools for working with anxiety, fear, and repetitive thought patterns
Why flexible thinking matters
How to adapt when life doesn't go according to plan
How beliefs, mindset, and the mind–body connection shape stress, healing, and resilience
Why movement, sleep, and facing fear are essential ingredients in building real resilience
How reframing identity can help people move forward after illness, trauma, or loss
Why connection, love, and small acts of kindness are powerful  and underused medicine
How hope, faith, and purpose shape resilience, healing, and long-term health
Related Episodes:
Dan's top 10 takeaways from the science of behavior change: How To Actually Keep Your New Year's Resolutions | Dan Solo Episode

 
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A conversation with Jay Michaelson, our Teacher of the Month for February, about his path to meditation, navigating multiple identities, and why he calls himself a "cynical, sarcastic bitch."
Jay Michaelson is a meditation teacher, journalist, rabbi, and author. In this conversation with executive producer DJ Cashmere, Jay gets candid about his unconventional path into meditation—driven initially by greed for mystical experiences rather than a desire to reduce suffering—and how his practice has evolved over 25 years.
We talk about:
Why Jay identifies as a "greed type" in Buddhist psychology (and what that means)

How to balance worldly activism with contemplative practice without getting "hollowed out"

The concept of creating a "permission structure" to live the life you actually want

That moment of spaciousness between stimulus and response (and how it saved Jay when he got heckled during LGBTQ activism)

Whether meditation can help save humanity—and why Jay is both cynical and hopeful about this

How neurotic Jay still is after 25 years of practice (spoiler: he's less reactive, but still neurotic)

"Micro-moments" of awareness—five-second practices for people who can't go on long retreats

Jay's guided meditations and live sangha sessions are available throughout February in the 10% Happier app. You can also find him at jaymichaelson.substack.com, where he writes Both/And, a newsletter about the intersection of spirituality, meditation, and politics.
 
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