<p dir="ltr">Sharing an episode featuring Dan from a podcast we love, <a href="https://www.fastersmarter.io/">Think Fast, Talk Smart</a>.</p> <p dir="ltr">In this episode of Think Fast, Talk Smart, Dan and host Matt Abrahams discuss how mindfulness can transform our communication, sharing strategies for deeper listening, responding versus reacting, and reflecting what others say back to them. "Relationships are the most important aspect of your happiness," Dan says. "The quality of those connections goes up when you're less stuck in your own head."</p> <p dir="ltr"><br /> Episode References:<br /> <br /> Dan Harris: <a href="https://www.fastersmarter.io/guests/dan-harris/">https://www.fastersmarter.io/guests/dan-harris/</a></p> <p dir="ltr">Dan's Books: <a href="http://fastersmarter.io/10-percent-happier">http://fastersmarter.io/10-percent-happier</a><br /> <br /> <a href="https://fastersmarter.io/meditation-for-fidgety-skeptics">https://fastersmarter.io/meditation-for-fidgety-skeptics<br /> </a><br /> <br /> <a href="https://www.fastersmarter.io/179-communication-happiness-wellbeing-finding-positive-in-negative-emotions/"> https://www.fastersmarter.io/179-communication-happiness-wellbeing-finding-positive-in-negative-emotions/</a></p> <p dir="ltr"><br /> <a href="https://www.fastersmarter.io/180-unlocking-your-future-self-communication-happiness-wellbeing/"> https://www.fastersmarter.io/180-unlocking-your-future-self-communication-happiness-wellbeing/</a></p> <p dir="ltr"><br /> <a href="https://www.fastersmarter.io/181-why-happiness-is-a-direction-not-a-destination-communication-happiness-wellbeing/"> https://www.fastersmarter.io/181-why-happiness-is-a-direction-not-a-destination-communication-happiness-wellbeing/</a></p> <p dir="ltr"><br /> <a href="https://www.fastersmarter.io/182-stop-chasing-time-and-start-owning-it-communication-happiness-wellbeing/"> https://www.fastersmarter.io/182-stop-chasing-time-and-start-owning-it-communication-happiness-wellbeing/</a></p> <p dir="ltr"> </p> <p dir="ltr">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 <a href="https://www.nyimc.org/event/great-cosmic-joke/">here</a>!</p> <p dir="ltr">Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click <a href="https://troutbeck.com/culture/luminaries-series-conversation-meditation-with-dan-harris-2025/"> here</a> to buy your ticket!</p> <p dir="ltr">Join Dan's online community <a href="http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href="https://bit.ly/3tGigG5">Instagram</a>, <a href="https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href="https://bit.ly/3FybRzD">YouTube Channel</a></p> <p><strong id="docs-internal-guid-4e9d01a7-7fff-6d12-ea76-6d67c06425a2"><br /> To advertise on the show, contact sales@advertisecast.com or visit <a href="https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris<br /> </a></strong></p>
Actionable Insights
1. Cultivate Self-Warmth
Include yourself in your capacity for love and compassion to create a “balmier inner climate,” which reduces defensiveness, increases availability, and improves relationships, leading to an “upward spiral” of happiness.
2. Practice Mindful Responding
When strong emotions like anger arise, observe the physiological and psychological sensations with curiosity, allowing them to pass, rather than acting them out reflexively. This enables a wiser, less regrettable response.
3. Redefine Meditation Success
The goal of mindfulness meditation is not to clear your mind or feel calm, but to clearly feel whatever arises. When your mind wanders, simply notice the distraction and gently return your focus; this act of “waking up” and restarting is the practice itself, building self-awareness and focus.
4. Counterintuitive Productivity Breaks
When noticing internal clenching or rushing, use it as a mindfulness bell to pause. Instead of pushing through, take a short break (e.g., lying down, going outside) to foster better ideas and more thoughtful work, as constant squeezing of productivity is counterproductive.
5. Plan High-Stakes Conversations
Before important interactions, plan and frame the conversation with a positive intention. This helps keep the stress center of the brain offline and reduces blood pressure, leading to more successful outcomes.
6. Rehearse for Communication
For public speaking or tough conversations, practice and rehearse what you want to say and how you’ll say it. This builds confidence and ensures the content is ingrained, preventing a robotic delivery.
7. Practice Reflective Listening
To improve communication, listen carefully and then summarize what was said in your own words, often briefly. This clarifies understanding, ensures the other person feels heard, and deepens connection.
8. Reflective Listening for Nerves
If nervous before a big conversation, use reflective listening to settle your nervous system. By reflecting back what the other person says, you gain time, make them feel heard, and can then respond more calmly.
9. Manage Anxiety by Distancing
When feeling nervous, create distance from the emotion by acknowledging it internally, such as saying, “This is me feeling nervous.” This technique provides space to respond thoughtfully rather than reacting.
10. Use Analogies & Clear Language
Employ analogies and descriptive words to make complex ideas more accessible and memorable for your audience. This helps shatter industry-specific jargon and ensures your message truly reaches people.
11. Successful Communication Ingredients
The three essential ingredients for successful communication are clarity of message, warmth (for yourself and the other person), and active listening.
12. Choose What Works
When exploring meditation or mindfulness, prioritize practices that genuinely work for you rather than adhering to rigid dogma.