Dan Harris on Meditation & Happiness | Science of Happiness

In this episode of the Science of Happiness Podcast, ABC News anchor and bestselling author Dan Harris joins Dacher Keltner to discuss:
- How a panic attack led him to meditation
- The science-backed benefits of mindfulness
- His personal journey to becoming "10% happier"

From Panic Attack to Mindfulness Practice

Dan Harris’ meditation journey began after a very public panic attack on live television. A doctor helped him connect the episode to his past cocaine use, which artificially increased adrenaline levels. This revelation set him on a path to explore meditation as an alternative way to manage anxiety.

Key turning points:
- Reading Jon Kabat-Zinn’s Wherever You Go, There You Are
- Starting as a "closet meditator" with 5-10 minute sessions
- Recognizing that noticing mental chaos is part of the process ("trying to hold a live fish")

The Science of Meditation for Anxiety & Depression

Research suggests meditation can significantly help with:
- Anxiety reduction: By creating distance from future-oriented worries
- Depression management: Through increased self-awareness of thought patterns
- Emotional regulation: By recognizing "you are not your thoughts"

"Seeing how crazy you are is actually a victory. When you start to see your distractions, you’re doing it right." — Dan Harris

Building a Sustainable Meditation Practice

Harris’ evolving routine:
1. Started small: 5-10 minutes daily of mindfulness meditation
2. Gradually increased: Up to 30 minutes daily
3. Current practice: Accumulating 2 hours throughout the day in multiple sessions

Why mindfulness? It’s secular, requires no special beliefs, and has strong scientific backing.

Loving-Kindness Meditation: A Case Study

As the episode’s "happiness guinea pig," Harris practiced metta (loving-kindness) meditation, which involves:

1. Silently repeating four phrases for different people:

   • "May you be happy"
   • "May you be safe"
   • "May you be healthy"
   • "May you live with ease"

2. Progressing through five categories:

   • Yourself → Benefactor → Neutral person → Difficult person → All beings

Science-backed benefits (Fredrickson, 2008 study):
- Increased positive emotions (joy, gratitude, awe)
- Greater life satisfaction
- Improved relationships
- Better physical health
- Reduced depression symptoms

Overcoming Meditation Skepticism

Common misconceptions Harris addresses:

• "I can’t clear my mind":

  • Truth: The goal isn’t thought elimination—it’s noticing distractions and refocusing.
  • Analogy: "A bicep curl for your brain"

• "It’s too woo-woo":

  • Cite research and high-profile practitioners (athletes, CEOs, scientists)
  • Emphasize secular, practical approaches

Key Takeaways

1. Happiness is trainable: Like physical fitness, mental wellbeing responds to practice
2. Small gains matter: A 10% improvement creates meaningful life changes
3. Consistency beats duration: Even brief daily sessions yield benefits
4. Compassion is learnable: Loving-kindness meditation can rewire emotional responses

Produced by the Greater Good Science Center and PRI. Listen to the full conversation on The Science of Happiness Podcast (Episode 12).