The Science of Happiness

Dr. David Spiegel leads us in a practice of cyclic sighing, a simple breathing technique that uses slow, extended exhales to calm your nervous system, ease stress and anxiety, and help you feel more relaxed. How To Do This Practice: Prepare: Find a comfortable seated or standing position in a quiet environment. Relax your shoulders and jaw.  First Inhale: Inhale slowly and deeply through your nose. Start with your abdomen, allowing it to expand (diaphragmatic breathing) as you fill your lungs about halfway. Hold this breath briefly.  Second Inhale: Continue inhaling through your nose, now expanding your chest to completely fill your lungs. Hold this combined breath (abdomen and chest filled) for a moment.  Exhale: Exhale slowly and completely through your mouth. Make sure the exhale is gentle and lasts about twice as long as the combined inhales.  Repeat the Cycle: Repeat the inhale sequence for a total of 3 cycles (or as desired): Start with a diaphragmatic inhale through your nose, expanding your abdomen. Follow with a chest expansion inhale through your nose to fill your lungs completely. Hold briefly after each combined inhale. Exhale slowly and completely through your mouth, ensuring it's twice as long as the inhales.  Reflect and Relax: After completing the cycles, take a moment to observe how your body feels. Notice any sensations of relaxation, reduced tension, or a calmer state of mind. The Science of Happiness, is a Top 5 finalist in the Signal Awards for a series about how cities can inspire awe. We’d love your vote! Vote for The Science of Happiness here. Email us at happinesspod@berkeley.edu with a screenshot of your vote for a chance to win a signed copy of host Dacher Keltner’s book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life.  Today’s Guide: DR. DAVID SPIEGEL is Willson Professor and Associate Chair of Psychiatry & Behavioral Sciences at Stanford University School of Medicine. He is also the co-founder of the clinically backed self-hypnosis appReveri.   Read Dr. Spiegel’s cyclic sighing study here:https://pubmed.ncbi.nlm.nih.go... Related Happiness Break Episodes: A Mindful Breath Meditation:https://tinyurl.com/5b454xu9 A Humming Technique To Calm Your Nerves: https://tinyurl.com/tyhwkwe2 Related Science of Happiness Episodes: The Science of Humming: https://tinyurl.com/yvedc8z3 How To Breathe Away Anxiety: https://tinyurl.com/3taj9ybe We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts:https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/fmk63bjw

Explore how cyclic sighing, a simple controlled breathing technique, can help reduce anxiety, promote relaxation, and bring greater calm to everyday stressful moments. Summary: In this episode of The Science of Happiness, professional surfer and chemistry professor Sarah Gerhardt shares how she uses cyclic sighing to manage anxiety and stress in everyday situations. Then Stanford psychologist David Spiegel explains the science behind the technique and how five minutes of daily practice can improve mood and lower respiratory rate. Together, they explore how controlled breathing can help us shift our body’s response to stress and feel calmer in moments of overwhelm.  How To Do This Practice: Prepare: Find a comfortable seated or standing position in a quiet environment. Relax your shoulders and jaw. First Inhale: Inhale slowly and deeply through your nose. Start with your abdomen, allowing it to expand (diaphragmatic breathing) as you fill your lungs about halfway. Hold this breath briefly. Second Inhale: Continue inhaling through your nose, now expanding your chest to completely fill your lungs. Hold this combined breath (abdomen and chest filled) for a moment. Exhale: Exhale slowly and completely through your mouth. Make sure the exhale is gentle and lasts about twice as long as the combined inhales. Repeat the Cycle: Repeat the inhale sequence for a total of 3 cycles (or as desired). Start with a diaphragmatic inhale through your nose, expanding your abdomen. Follow with a chest expansion inhale through your nose to fill your lungs completely. Hold briefly after each combined inhale. Exhale slowly and completely through your mouth, ensuring it's twice as long as the inhales. Reflect and Relax: After completing the cycles, take a moment to observe how your body feels. Notice any sensations of relaxation, reduced tension, or a calmer state of mind. Scroll down for a transcription of this episode. The Science of Happiness is a Top 5 finalist in the Signal Awards for our series on how cities can inspire awe, and we’d love your vote! Find the voting link here or on our Instagram page, @scienceofhappinesspod. Then email happinesspod@berkeley.edu with a screenshot of your vote for a chance to win a signed copy of host Dacher Keltner’s book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life. Today’s Guests: SARAH GERHARDT is a pro-surfer and chemistry professor based out of Santa Cruz, California DR. DAVID SPIEGEL is Willson Professor and Associate Chair of Psychiatry & Behavioral Sciences at Stanford University School of Medicine. He is also the co-founder of the clinically backed self-hypnosis app Reveri.   Message us or leave a comment on Instagram@scienceofhappinesspod. E-mail us at  happinesspod@berkeley.edu or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/3u69tefe

Take a moment to appreciate the friends who know you, support you, and make your life richer with their presence, with author Alex Elle. How To Do This Practice: Take a few deep breaths: Inhale through your nose and exhale slowly, relaxing your shoulders and jaw. Bring a friend to mind: Think of someone who has become an important part of your life. Remember how they’ve known you: Reflect on the stories, experiences, and versions of yourself that this person has witnessed. Notice the ordinary moments: Bring to mind a laugh, conversation, meal, road trip, or small gesture that captures your friendship. Feel your gratitude: Let yourself appreciate what it means to be seen, remembered, supported, and accepted by a friend. Consider how you can show you care: Think of one small way you can tend to the friendship, whether by reaching out, checking in, or simply telling them you appreciate them. Scroll down for a transcription of this episode. The Science of Happiness is a Top 5 finalist in the Signal Awards for our series on how cities can inspire awe, and we’d love your vote! Find the voting link here or on our Instagram page, @scienceofhappinesspod. Then email happinesspod@berkeley.edu with a screenshot of your vote for a chance to win a signed copy of host Dacher Keltner’s book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life. Today’s Guide: ALEX ELLE is a breathwork coach, author and restorative writing teacher. www.alexelle.com/about Related Happiness Break episodes: A Meditation on Original Love and Interconnectedness:https://tinyurl.com/mu2uzs2c Our Deep Interconnectedness: https://tinyurl.com/y2epxyxn Making Space for You, with Alex Elle: https://tinyurl.com/45arsb76 Related Science of Happiness episodes: Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33 When It's Hard To Connect, Try Being Curious: https://tinyurl.com/mr32nwtv The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5 We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts:https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/mvhnrk5b

Discover how our sense of smell can transport us back to meaningful memories, shape our emotions, and influence the brain systems involved in memory and mood. Summary: Smell is one of our most powerful and underappreciated senses, with a unique ability to evoke memories and emotions. On this episode of The Science of Happiness, we look at the science behind smell’s close relationship with memory, emotion, and our environment and we explore how paying attention to the scents around us can bring us back into our bodies and help us feel more connected to the present moment.  How To Do This Practice:  Step outside: Spend 10–15 minutes somewhere you can notice natural scents, such as a park, garden, or neighborhood. Breathe through your nose: Take a few slow breaths in through your nose and notice the scents carried in the air. Pay attention: Notice what catches your attention; don’t be concerned with trying to identify smells Follow your curiosity: Move toward different plants, trees, flowers, or other natural elements and see how their scents change. Notice what comes up: Pay attention to any memories, emotions, or sense of place that a particular scent evokes. Stay present: Take a moment to appreciate the experience and notice how you feel after giving your sense of smell your full attention. Scroll down for a transcription of this episode. The Science of Happiness is a Top 5 finalist in the Signal Awards for our series on how cities can inspire awe, and we’d love your vote! Find the voting link here or on our Instagram page, @scienceofhappinesspod. Then email happinesspod@berkeley.edu with a screenshot of your vote for a chance to win a signed copy of host Dacher Keltner’s book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life. Today’s Guests: SAMIN NOSRAT is a chef, TV Host, and best selling author of the book "Salt, Fat, Acid, Heat." ciaosamin.com LUCIA JACOBS is a Professor Emerita of Psychology at UC Berkeley. psychology.berkeley.edu/people/lucia-f-jacobs Related Science of Happiness episodes: What Humans Can Learn From Trees: https://tinyurl.com/48te84ps Are You Remembering the Good Times: https://tinyurl.com/ysbwrnr4 Related Happiness Break episodes: How to Be in Harmony in Nature—Wherever You Are, With Yuria Celidwen: https://tinyurl.com/5n6pfsn2 How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Message us or leave a comment on Instagram@scienceofhappinesspod. E-mail us at  happinesspod@berkeley.edu or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/368p4u5v

In celebration of Latinx Heritage Month, embrace the beauty of your accent in this self-compassion meditation. Mindfulness and meditation teacher Criss Cuervo invites you to reflect on your history, heritage, and connection to your ancestors. How To Do This Practice: Find a Comfortable Position: Sit in a relaxed yet alert posture, either on a cushion or chair. Gently lower your gaze or close your eyes if that feels comfortable. Focus on Your Breath: Take a deep breath in and slowly exhale. Allow yourself to transition from your daily activities into this moment of reflection. Acknowledge Your Accent: Bring awareness to the way you speak, recognizing that your voice carries your history, culture, and personal journey. Repeat Self-Compassion Phrases: Silently or aloud, repeat affirmations such as, “my accent makes me unique,” “my accent carries my story,” “my accent connects me to my ancestors.” Place a Hand on Your Heart: If it feels right, gently place a hand on your heart, offering yourself warmth and kindness as you continue to breathe deeply. Close with Gratitude: Take a final deep breath, sending appreciation to yourself, your ancestors, and the uniqueness of your voice before gently opening your eyes. Scroll down for a transcription of this episode. The Science of Happiness is a Top 5 finalist in the Signal Awards for our series on how cities can inspire awe, and we’d love your vote! Find the voting link here or on our Instagram page, @scienceofhappinesspod. Then email happinesspod@berkeley.edu with a screenshot of your vote for a chance to win a signed copy of host Dacher Keltner’s book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life. Today’s Happiness Break Guide: CRISS CUERVO is a mindfulness and meditation teacher, Bridging Differences Coordinator at the Greater Good Science Center, and author of PERTENÆCER: Eight-Week Mindfulness and Meditation Training and Practices for Latinx Immigrants in the United.  Learn more about Criss Cuervo here: https://tinyurl.com/4npjwn6m Read her book here: https://tinyurl.com/3byby84b Related Happiness Break episodes: A Meditation on Original Love: https://tinyurl.com/5u298cv4 Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5 Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.  Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/5fdce47a

What if getting older doesn’t have to mean losing your memory? Learn how neuroplasticity, healthy habits, and simple memory exercises can help keep your brain strong at any age. Summary: We often assume that getting older means our memory and brain function will inevitably decline—but emerging science tells a more hopeful story. On this episode of The Science of Happiness, we’ll explore how neuroplasticity, along with practices like memory exercises, stress reduction, sleep, exercise, and finding a sense of purpose, can support brain health as we age.  How to Remember Where You Parked: Pause before you walk away: Take a moment to look at your car and notice your surroundings. Identify your location: Pay attention to the floor, row, section, level, or nearby landmarks. Create a funny image: Turn the location into a memorable mental picture. For example, if you’re parked in section 4B, imagine four bears sitting inside your car. Make it vivid: The sillier, stranger, or more ridiculous the image, the better. Let yourself have fun with it. Take a mental snapshot: As you walk away, look back at your car and surroundings and imagine the funny scene there. Use the image to find your car: When it’s time to leave, bring the funny image back to mind and use it to recall your section, floor, or location. Scroll down for a transcription of this episode. Today’s Guests: CRYSTAL LEWIS works with high school students in Washington State, supporting them both in and out of the classroom.  DR. MAJID FOTUHI is a neuroscientist, author, and professor at the Johns Hopkins Mind Brain Institute.  Learn more about Dr. Majid Fotuhi: https://drfotuhi.com/ Related Science of Happiness episodes: What To Do When Stress Takes Over: https://tinyurl.com/yxf3jawn Are You Remembering the Good Times: https://tinyurl.com/ysbwrnr4 The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5 Related Happiness Break episodes: The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x A Meditation on the Uniqueness of Your Own Voice: https://tinyurl.com/36x3fbk7 The Unexpected Joy of Slow Looking: https://tinyurl.com/4uudwwc2 Message us or leave a comment on Instagram@scienceofhappinesspod. E-mail us at  happinesspod@berkeley.edu or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/547b3ax4

Buddhist meditation teacher, Anushka Fernandopulle, guides us through a practice of Mudita, or appreciative joy, to help us share in the happiness of others. How To Do This Practice: Get comfortable and ground yourself: Sit comfortably, close your eyes if you’d like, and take a few deep breaths. Relax your body: As you exhale, release tension in your face, jaw, shoulders, and anywhere else you feel it. Think of someone whose happiness is easy to celebrate: Bring to mind a friend, child, pet, or anyone who is experiencing joy. Connect with their happiness: Imagine their joy and allow yourself to feel uplifted by their happiness. Offer them joyful wishes: Silently repeat: “May you always be happy. May your happiness increase. May your happiness continue. I’m happy for your happiness.” Expand your joy outward: Think of a group of people experiencing happiness, and practice sharing in their joy. Carry this mindset with you, noticing others’ happiness throughout your day instead of comparing or feeling jealous. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: Anushka Fernandopulle is a Buddhist meditation teacher and leadership coach.  Learn More about Anushka: https://www.anushkaf.org Related Happiness Break episodes: How to Awaken Joy, with Spring Washam: https://tinyurl.com/ybpuvuj6 The Unexpected Joy of Slow Looking: https://tinyurl.com/4uudwwc2 The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x Related Science of Happiness episodes: How Joy Helps Save the Planet: https://tinyurl.com/2d5hjz9s Are You Remembering the Good Times: https://tinyurl.com/ysbwrnr4 The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5 We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts:https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/mu72mna9

We often underestimate how much small talk can impact our wellbeing. Research shows that even brief conversations with strangers can boost our happiness and sense of connection, but fear and anxiety often keep us from reaching out. Summary: We often avoid talking to strangers because we assume they’d rather be left alone, or worry the interaction will be awkward. But research shows that our expectations about these interactions are often wrong. Even brief conversations can make us happier and more connected. On this episode of The Science of Happiness, learn how small choices like saying hello, asking a question, or offering a compliment can help us overcome our hesitation and create meaningful moments of connection. How To Do This Practice: Notice an opportunity: Throughout your day, look for moments when you’re near someone you don’t know—a person on public transit, in line at a coffee shop, or walking through your neighborhood. Put away your phone: Create a little more space for connection by taking out your earbuds or putting your phone away, rather than using it to avoid interacting with the people around you. Take the first step: When you notice an opportunity, say hello, introduce yourself, or ask a simple question. You don’t need the perfect opening—just get the conversation started. Ask a follow-up question: Show genuine curiosity about the other person. Ask about something they’ve mentioned and let the conversation unfold naturally. Share something about yourself: Connection goes both ways. Offer a little about your own experiences, interests, or perspective so the conversation becomes a two-way exchange. Try it again: Pay attention to how you feel afterward, then look for another opportunity to connect. Treat it as an experiment and practice making small choices that bring you closer to the people around you. Scroll down for a transcription of this episode. Today’s Guests: CHRIS FUJINAKA HEIN is a community organizer in the Bay Area and a coordinator at a Japanese cultural senior center. NICHOLAS EPLEY is the John Templeton Keller Distinguished Service Professor of Behavioral Science and Faculty Director of the Roman Family Center for Decision Research at the University of Chicago Booth School of Business. Learn more about Nicholas Epley here: https://www.nicholasepley.com/ Related Science of Happiness episodes: Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33 When It's Hard To Connect, Try Being Curious: https://tinyurl.com/mr32nwtv Related Happiness Break episodes: A Meditation on Original Love and Interconnectedness:https://tinyurl.com/mu2uzs2c Our Deep Interconnectedness: https://tinyurl.com/y2epxyxn Message us or leave a comment on Instagram@scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/2z8ftstd

Join yoga and meditation teacher Jonathan Relucio for a trauma-informed practice combining mindful movement and breathing to reduce tension and build resilience to stress. How To Do This Practice:  Get comfortable: Sit or lie down and notice the support beneath your body, keeping your eyes open or closed—whichever feels comfortable. Connect with your body: Bring your attention inward and notice how your body, mind, and heart feel in the present moment. Release tension: Inhale as you gently shrug your shoulders toward your ears, then exhale as you relax and release them. Move with your breath: Inhale as you reach your arms overhead, then exhale as you gently bend from side to side, noticing the sensations in your body. Breathe into your belly: Place one hand on your belly and notice it expand as you inhale and relax as you exhale, following the natural rhythm of your breath. Pause and notice: Return to your natural breathing and take a moment to notice how your body and mind feel before continuing with your day. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: JONATHAN RELUCIO is a trauma-informed yoga and meditation teacher with 20 years of experience in community organizing, social services, training, and leadership development. Learn more about Jonathan here: https://www.jonathanrelucio.com/ Related Happiness Break episodes: Embodying Resilience: https://tinyurl.com/3d2ma8tw Visualizing Your Purpose: https://tinyurl.com/mwze59jx The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x Related Science of Happiness episodes: How To Feel Better About Yourself: https://tinyurl.com/3jave7h2 What To Do When Stress Takes Over: https://tinyurl.com/yxf3jawn The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5 We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts:https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/3v9rapra

How can we feel more moments of joy? Explore how joy is rooted in connection, gratitude, and paying attention to the people and moments that bring meaning to our lives. Summary: Did you know that joy isn’t just something we feel, but something we practice? On this episode of The Science of Happiness, poet Ross Gay shares how connection and attention can help us cultivate more joy, while psychologist Philip Watkins explains how gratitude can amplify that feeling. Learn how hanging out, noticing moments of connection, and reflecting on joyful experiences can help bring more joy into your life. How To Do This Practice:  Notice connection: Pay attention to the people, places, animals, and natural world that make you feel connected. Make time to be together: Look for opportunities to hang out, share experiences, and spend time with others without an agenda. Pay attention to the small moments: Notice everyday interactions and moments of goodness that you might otherwise overlook. Share your joy: Tell someone about something that delights you, celebrate good moments together, or help someone else carry their joy. Savor what feels good: When you experience joy, pause and let yourself fully appreciate and celebrate the moment. Reflect with gratitude: Think or write about a joyful experience and what it meant to you or how it made you feel connected. Scroll down for a transcription of this episode.  Today’s Guests: ROSS GAY is an award-winning American poet and author. His latest book explores the complexities of joy and its connection to feelings like gratitude and sorrow. Learn more about Ross: https://www.rossgay.net/about PHILIP WATKINS is a psychology professor at Eastern Washington University. He conducts research on different aspects of well-being including gratitude, happiness, and joy. Learn more about Philip and his work: https://greatergood.berkeley.edu/profile/phil_watkins Related Science of Happiness episodes: How Joy Helps Save the Planet: https://tinyurl.com/2d5hjz9s Are You Remembering the Good Times: https://tinyurl.com/ysbwrnr4 The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5 Related Happiness Break episodes: Tap Into the Joy That Surrounds You: https://tinyurl.com/ykuz28za How to Awaken Joy, with Spring Washam: https://tinyurl.com/ybpuvuj6 The Unexpected Joy of Slow Looking: https://tinyurl.com/4uudwwc2 Message us or leave a comment on Instagram@scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/2aext75x

Meditation teacher Spring Washam guides us in a practice of embodied awareness, helping us use the body as an anchor during stressful or overwhelming moments. How To Do This Practice: Find a comfortable position: Sit upright in a relaxed position where you can comfortably notice the flow of your breath. Begin at the top of your body: Close your eyes and bring your attention to your head, neck, face, and jaw. Notice any tightness and allow those areas to soften. Move your awareness downward: Slowly scan through your shoulders, arms, hands, chest, and belly, noticing any sensations, emotions, or areas where you may be holding tension. Breathe into your belly: Place a hand below your belly button if it feels comfortable. Let your belly expand with each in-breath, and imagine releasing tension with every out-breath. Feel your connection to the ground: Bring your attention to your sitting bones, legs, knees, and feet. Notice where your body makes contact with the chair, floor, or other surface, using those sensations to anchor yourself in the present moment. Take in your whole body: Become aware of your body as a whole, returning to the breath whenever your mind wanders. To close, place a hand on your heart and offer yourself a wish for peace, happiness, and ease. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: SPRING WASHAM is a meditation teacher based in Oakland, California. She is also the author of the book, The Spirit of Harriet Tubman: Awakening from the Underground.  Learn more about Spring Washam here: https://www.springwasham.com/Related Happiness Break episodes: A Meditation to Find Grounding in the New Year, With Spring Washam: https://tinyurl.com/3tpasst9 How to Awaken Joy, with Spring Washam: https://tinyurl.com/ybpuvuj6 The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x Related Science of Happiness episodes: How To Feel Better About Yourself: https://tinyurl.com/3jave7h2 What To Do When Stress Takes Over: https://tinyurl.com/yxf3jawn The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5 We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts:https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/2223k9b7

Can anyone truly succeed alone? We explore how role models, mentors, and strong social support make upward mobility far more possible than grit alone. Summary: What role do the people around us play in shaping our success? Brothers Danny and Gilbert Murillo share how education, mentorship, and their evolving relationship helped them overcome incarceration and systemic barriers to build lives of purpose. Then, Social Mobility Lab founder Bob McKinnon explains why success is never a solo journey and how recognizing our own "dream team" can expand what's possible for ourselves and others. How To Do This Practice:  Reflect on your journey: Think about where you are today and the moments that shaped your path. Consider both the opportunities you had and the challenges you overcame. Identify your dream team: Write down the people who have encouraged, protected, guided, or inspired you throughout your life. They might be family members, teachers, friends, mentors, coaches, or colleagues. Recognize their impact: For each person, note one way they helped you grow or see new possibilities. Notice how your achievements are connected not only to your own efforts, but also to the support you received. Look ahead with intention: Ask yourself what kind of support you need right now. Is there someone you could learn from, ask for advice, or build a stronger relationship with as you work toward your next goal? Move forward with self-compassion: As you pursue your goals, remember that success and setbacks are never yours alone. Focus on what you can control, ask for help when you need it, and offer yourself the same grace you'd extend to someone you care about. Scroll down for a transcription of this episode. DANNY MURILLO is the co-founder of Underground Scholars, a program that creates pathways to higher education for incarcerated, formerly incarcerated, and system-impacted people.  Learn more about Danny here: https://undergroundscholars.berkeley.edu/members GILBERT MURILLO is a policy advocate and researcher who draws on his own  experience with incarceration to reform California's criminal justice system. Learn more about Gilbert here: https://capolicylab.org/staff/gilbert-murillo/ BOB MCKINNON is an author, teacher, and Director of the Social Mobility Lab at the Colin Powell School for Civic and Global Leadership at The City College of New York Learn more about Bob here: https://greatergood.berkeley.edu/profile/bob_mckinnon Related Science of Happiness episodes: Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33 Related Happiness Break episodes: A Science-Backed Path to Self-Forgiveness: https://tinyurl.com/2js59anm Message us or leave a comment on Instagram@scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/3j352txy

Take a moment to connect with your body and make space for difficult emotions with compassion and care. This embodiment practice is guided by Lyla June Johnston, a Diné musician, scholar of Indigenous land management, and community organizer. How To Do This Practice:  Ground yourself in the present: Find a comfortable seated position and take four slow, deep breaths. Notice the feeling of your body supported by the chair or the floor, bringing your attention fully into the present moment. Reflect on a difficult truth: Gently bring to mind a challenging truth—such as the lasting impacts of colonization or another painful reality. Approach it with curiosity rather than judgment, allowing yourself to stay present instead of becoming overwhelmed. Notice where your emotions live in your body: As you reflect, pay attention to your physical sensations. You might notice tightness in your chest, heaviness in your stomach, warmth in your heart, or another sensation. Simply observe where your emotions show up. Hold your feelings with compassion: Rather than pushing difficult emotions away or getting lost in them, imagine holding them with the same care you would offer a crying child. Let each feeling be seen, heard, and acknowledged without trying to fix it. Replace shame with love and solidarity: If guilt or shame arises, gently set it down. Instead, invite feelings of compassion, hope, and connection. Consider one way you can move toward repair, understanding, or solidarity—even if it's simply bearing witness with an open heart. Return to the present with intention: Bring your awareness back to your breath, your body, and your surroundings. Relax your shoulders, soften your muscles, and take four more deep breaths. As you finish, carry forward an intention to meet difficult truths with courage, love, and compassionate action. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: LYLA JUNE JOHNSTON is the founder and Dean of Instruction at The Rehuman School. Learn about Lyla June Johnston's work: https://www.lylajune.com/ Related The Science of Happiness episodes:   How to Feel Less Lonely and More Connected: https://tinyurl.com/2s3tbchd When It's Hard To Connect, Try Being Curious: https://tinyurl.com/mr32nwtv An Awe Walk Through History and Possibility: https://tinyurl.com/mr3arrbc Related Happiness Breaks: A Meditation on the Uniqueness of Your Own Voice: https://tinyurl.com/36x3fbk7 A Meditation on Original Love and Interconnectedness:https://tinyurl.com/mu2uzs2c Our Deep Interconnectedness: https://tinyurl.com/y2epxyxn We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts:https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/3v76jcs8

Neuroscience reveals revenge can become a powerful habit—and that forgiveness may be one of the most effective ways to break the cycle. Summary: After years of bullying led him to almost committing an act of violence, James Kimmel Jr., an assistant clinical professor at the Yale School of Medicine, set out to understand why revenge can be so compelling—and how forgiveness can interrupt that cycle, easing emotional pain and strengthening self-control. On this episode of The Science of Happiness, we explore what science can teach us about healing ourselves and creating a less violent world. How To Do This Practice:  Think of a Grievance: Bring to mind a person or situation that still causes you hurt or resentment. Notice How It Feels: Take a moment to observe any tension, anger, or pain that arises without judging it. Imagine Forgiveness: Without forcing yourself to forgive, simply imagine what it would feel like to let go of the hurt. Notice the Shift: Pay attention to any sense of relief, ease, or softening—even if it's subtle. Return to the Feeling: When the grievance comes back, revisit that imagined sense of forgiveness as a way of caring for yourself. Practice Often: Repeat this exercise whenever resentment resurfaces, allowing forgiveness to become a habit that supports your own healing. Scroll down for a transcription of this episode. JAMES KIMMEL JR. is a lawyer, lecturer in psychiatry at the Yale School of Medicine, and co-founder and co-director of the Yale Collaborative for Motive Control Studies. Learn more about James Kimmel Jr. here: https://www.jameskimmeljr.com/ Related Science of Happiness episodes: Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33 Nine Steps to Forgiveness: https://tinyurl.com/5xwztnsx The Science of Letting Go: https://tinyurl.com/ykc2uex4 Related Happiness Break episodes: A Science-Backed Path to Self-Forgiveness: https://tinyurl.com/2js59anm A Note to Self on Forgiveness: https://tinyurl.com/ycymxh3h A Breathing Technique To Help You Relax: https://tinyurl.com/59y4sf5y This episode was supported by a generous grant from the Templeton World Charity Foundation as part of a Greater Good Science Center project on "Putting the Science of Forgiveness into Practice." Message us or leave a comment on Instagram@scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/4ubmrwyr

Try a practice in accepting difficult feelings like anger or irritation to help keep your cool, feel better overall, and find calm with contemplative social scientist Eve Ekman.  How To Do This Practice: Settle with your breath: Take a few slow, deep breaths, lengthening your spine as you inhale and relaxing your face and body as you exhale. Notice your body: Scan your body with curiosity and observe any sensations without trying to change them. Recall a mild frustration: Bring to mind a recent situation that made you feel slightly irritated or frustrated. Release the story: Let go of the memory and focus only on where you feel the emotion in your body. Give the emotion space: Allow the sensations to exist without judging or resisting them, noticing how they naturally shift over time. Close with kindness: Take one final breath and remind yourself to meet future moments of anger with curiosity, acceptance, and compassion. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: EVE EKMAN is a contemplative social scientist and meditation teacher from San Francisco, California. Learn more about Eve’s work: https://tinyurl.com/2vhuarh8 More Happiness Breaks like this one: A Self-Compassion Meditation For Burnout: https://tinyurl.com/ye24rz4k The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x A Breathing Technique To Help You Relax: https://tinyurl.com/59y4sf5y Related Science of Happiness episodes: Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33 How To Feel Better About Yourself: https://tinyurl.com/3jave7h2 What To Do When Stress Takes Over: https://tinyurl.com/yxf3jawn We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts:https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/2zh8uewh

Choosing joy over guilt and shame can make climate-friendly habits easier to sustain while improving your own well-being along the way. Summary: Fear may grab our attention, but research suggests joy is what helps us make meaningful, sustainable climate choices. On this episode of The Science of Happiness, discover how small shifts can have a big impact. Scientists Elizabeth Dunn and Jiaying Zhao share how reframing climate action around happiness instead of guilt can help us build healthier habits, strengthen our communities, and care for the Earth. How To Do This Practice: Choose one everyday habit: Pick a part of your routine like eating, commuting, shopping, or reducing food waste where you'd like to make a climate-friendly change. Focus on what you can add: Instead of thinking about what to give up, ask yourself what you can enjoy more, such as eating more seasonal produce, walking outdoors, or spending time tending a garden. Notice how it feels: As you try your new habit, pay attention to moments of enjoyment, connection, pride, or calm. Positive emotions help make new behaviors stick. Make it easy: Remove small barriers that get in your way. For example, keep fresh fruits and vegetables where you’ll see them first so they don’t go bad, and pack light when you fly to avoid the extra carbon emissions from checked bags. Share it with someone else: Invite a friend or family member to join you or tell them about a climate-friendly habit you've enjoyed. Positive experiences are more likely to spread than guilt. Reflect on the impact: Consider how your small change affected both your well-being and the planet, and choose one joyful habit you'd like to continue. Scroll down for a transcription of this episode. Today’s Guests: DR. ELIZABETH DUNN is a professor in the Department of Psychology at the University of British Columbia, who studies the ways that time, money and technology affect our wellbeing. Learn more about Dr. Elizabeth Dunn here: https://dunn.psych.ubc.ca/ DR. JIAYING ZHAO is a Professor in the Department of Psychology and the Institute for Resources, Environment and Sustainability at UBC, Canada Research Chair in Behavioural Sustainability, and UBC Sauder Distinguished Scholar. Learn more about Dr. Jiaying Zhao here: https://psych.ubc.ca/profile/jiaying-zhao/ Related Science of Happiness episodes: Climate, Hope, & Science Series: https://tinyurl.com/pb27rep The Case for Hope, with Rebecca Solnit: https://tinyurl.com/4cj3umbz Related Happiness Break episodes: How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm How to Be in Harmony in Nature—Wherever You Are, With Yuria Celidwen: https://tinyurl.com/5n6pfsn2 Message us or leave a comment on Instagram@scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/2s4ft9fc

Indigenous artist Dr. Lyla June Johnston leads a 5-minute freewriting exercise about our personal journeys. Autobiographical writing has been shown to help do better in relationships and feel more satisfied in life. How to Do This Practice: Ground yourself: Sit in a comfortable position and take a few slow breaths. Notice the inhale and exhale without trying to change anything. Let your attention settle into your body and the present moment. Set a simple intention: Bring to mind the idea of observing your story with curiosity rather than judgment. You’re not trying to write something “good,” just something honest. Write the sentence: “I come from a place where…” and pause briefly before continuing. Let the words that follow come from memory, feeling, or imagery—whatever shows up first. Free-write without stopping: Keep your pen moving for several minutes (around 3–5 minutes, or longer if you like). Don’t edit, filter, or worry about grammar or meaning. If you get stuck, repeat the prompt and continue. Notice what emerged: When time is up, read what you wrote slowly. Notice any themes, emotions, memories, or insights that stand out—without trying to fix or interpret them immediately. Reflect and return: Take a moment to acknowledge your experience of the exercise. You might ask: What surprised me? What feels important? Revisit this practice every few weeks or months to notice how your sense of origin and story evolves Scroll down for a transcription of this episode. Today’s Happiness Break Guide: DR. LYLA JUNE JOHNSTON is an Indigenous artist and scholar from the Diné Nation. Learn about Dr. Lyla June Johnston's work: https://www.lylajune.com/ More Happiness Breaks like this one: A Compassionate Letter to Yourself: https://tinyurl.com/3j6vtwh3 Finding Yourself in Silence: https://tinyurl.com/3w76t94a An Affirmation Practice for the New Year: https://tinyurl.com/4f9epzbw Related Science of Happiness episodes: How To Tap Your Way to Calm and Clarity: https://tinyurl.com/vtfrt8b7 The Science of Letting Go: https://tinyurl.com/34u2fu48 How Art Heals Us: https://tinyurl.com/88y5r4vr We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts:https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/36m7wn3m

What can a singing bird, a neighborhood walk, and a pair of puppet adventurers teach us about awe? Sit down with Wowsabout! creators Dorien Davies and Halle Stanford to discuss helping kids—and grownups—find wonder wherever they are. Summary: Kids may be natural wonder-seekers, but how do we help them hold onto that sense of awe as they grow up? On this episode of The Science of Happiness, we talk with Wowsabout! creators Dorien Davies and Halle Stanford about creating a PBS Kids special inspired by awe, the science behind wonder, and why small moments—a bird singing at dawn, a blooming jasmine vine, or a walk around the block—can help us feel more connected to ourselves and the world around us. Together, they explore how cultivating awe can foster curiosity, resilience, creativity, and belonging for children and adults alike. How To Do This Practice: Slow down and set an intention: Pause your usual routine and decide to look for something that inspires wonder. Notice what you feel: Tune into physical sensations, like the warmth of the sun, a cool breeze, or your feet touching the ground. Look closely at your surroundings: Pay attention to colors, shapes, textures, or movement that you might normally overlook. Listen with curiosity: Notice the sounds around you—the birds, the wind, distant voices, or the hum of your neighborhood. Follow what captures your attention: If something sparks your interest or amazement, spend a moment with it instead of rushing on. Reflect on your experience: At the end of your walk, consider what surprised you and how it made you feel more connected to the world around you. Try the full practice here: https://ggia.berkeley.edu/practice/awe_walk Scroll down for a transcription of this episode. Today’s Guests: HALLE STANFORD is the creator and writer of Wowsabout!, founder of 7 Crow Stories, Emmy® Award-winning, and twelve-time Emmy®-nominated executive producer of Fraggle Rock: Back to the Rock and The Dark Crystal: Age of Resistance. DORIEN DAVIES is an Executive Producer, Co-Creator, Co-Writer and Principal Puppeteer on Wowsabout!, Word Party, and Julie’s Greenroom.  Watch Wowsabout! here: https://pbskids.org/videos/wowsabout Related Science of Happiness episodes: Cities of Awe Series: https://tinyurl.com/2vyhxvny How to Find Calm Through Walking: https://tinyurl.com/43dr26re Related Happiness Break episodes: How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 Message us or leave a comment on Instagram@scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/bdsn3n9e

Take less than 10 minutes to write yourself a letter of care, compassion, and encouragement with psychologist Kristin Neff in this research-backed practice. How To Do This Practice: Choose an area of self-judgment: Think of one aspect of yourself that makes you feel inadequate, stressed, or not quite good enough. Name what you're feeling: Write a few sentences about the situation and the emotions it brings up, such as sadness, fear, frustration, shame, or loneliness. Imagine an unconditionally compassionate friend: Picture someone who is wise, accepting, and deeply caring—someone who sees both your strengths and your struggles without judgment. Write a letter from their perspective: Let this compassionate friend respond to your situation with understanding, kindness, and acceptance, recognizing that imperfection is part of being human. Include gentle wisdom and encouragement: If it feels helpful, have your compassionate friend offer caring suggestions for growth or change—not because you need fixing, but because they want you to thrive. Read the letter back to yourself: Set the letter aside for a while, then return to it and read it slowly, allowing the words of compassion and support to sink in. Scroll down for a transcription of this episode. Listen to the Full Practice Here: https://self-compassion.org/practices/noting-practice-2/ Today’s Happiness Break Guide: Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout. More Happiness Breaks like this one: A Self-Compassion Meditation For Burnout: https://tinyurl.com/ye24rz4k The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/3vn9t4jv Related Science of Happiness episodes: Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33 The Science of Letting Go: https://tinyurl.com/34u2fu48 The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5 We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts:https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap This episode was supported by a grant from the John Templeton Foundation on "Spreading Love Through the Media."  Transcription: https://tinyurl.com/4rcnm6s5

Across school campuses and communities, students and educators are discovering how listening, curiosity, and everyday conversations can open pathways across differences and help restore a sense of shared humanity. Summary: How do we learn to truly communicate with people who are deeply different than us? In this episode of The Science of Happiness, we follow students and educators practicing the skills of empathy and courageous listening in classrooms and on the road. Their experiences reveal how intentional conversations can open unexpected pathways toward understanding and shared humanity. How To Do This Practice: Observe Before You Interpret: Spend a few minutes noticing the environment around you and ask yourself: What do people here see, hear, say, think, and need? Approach with Curiosity: Start with simple human connection—small talk, a question about their day, or genuine interest in their community. Signal That You're There to Listen: Make it clear your goal is understanding, not persuading, debating, or changing anyone's mind. Practice Democratic Listening: Give your full attention through eye contact, nodding, and brief acknowledgments, while resisting the urge to agree, disagree, or jump in with your own views. Stay Relaxed Through Discomfort: When differences emerge, maintain "relaxed awareness"—remaining open, attentive, and calm rather than defensive or reactive. Reflect and Learn: Afterward, ask yourself: What helped create connection? What got in the way? What might I try differently next time? Scroll down for a transcript of this episode. Today’s Guests:  JESSE KELLY is a McNair and MacArthur fellow and a recent graduate of Bowie State University, Maryland's oldest historically black university. Learn more about Jesse Kelly here: https://www.linkedin.com/in/jessekellyjr/ LIA HOWARD is the director of the Political Empathy Lab at the University of Pennsylvania. Learn more about Lia Howards here: https://snfpaideia.upenn.edu/people/lia-howard/ Related The Science of Happiness episodes:   How to Feel Less Lonely and More Connected: https://tinyurl.com/2s3tbchd When It's Hard To Connect, Try Being Curious: https://tinyurl.com/mr32nwtv An Awe Walk Through History and Possibility: https://tinyurl.com/mr3arrbc Related Happiness Breaks: A Meditation on Original Love and Interconnectedness:https://tinyurl.com/mu2uzs2c Our Deep Interconnectedness: https://tinyurl.com/y2epxyxn Message us or leave a comment on Instagram@scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/3bt8fpdj

Trouble sitting still? Learn to practice meditating by simply walking in this practice guided by 10% Happier host Dan Harris. How To Do This Practice: Start walking at a comfortable pace in a place where you can move without rushing. Notice your body moving by paying attention to your feet, legs, and arms as you walk. Tune into your senses by observing sounds, sights, temperature, and other details around you. Notice when your mind wanders into planning, worrying, or distractions. Gently return your attention to the sensations of walking and your surroundings each time you drift away. Keep walking with curiosity and allow yourself to stay present without needing to do it perfectly. Scroll down for a transcription of this episode.  Today’s Happiness Break Guide: DAN HARRIS the host of 10% Happier, a podcast about mindfulness and other practices and thoughts that can support our well-being. Check out Dan’s podcast, 10% Happier: https://tinyurl.com/324xtuut Related Happiness Break Episodes: Moving Through Space, With Dacher Keltner: https://tinyurl.com/5f58jp42 Walk Your Way to Calm, with Dacher: https://tinyurl.com/y8md2759 Making Space For You: https://tinyurl.com/yc42s6mv Related Science of Happiness Episodes:  How To Focus Under Pressure: https://tinyurl.com/3hpah4ss How to Find Calm Through Walking: https://tinyurl.com/43dr26re How To Do Good For The Environment (And Yourself): https://tinyurl.com/26msewb8 We love hearing from you! Tell us about your experiences with mindful walking. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Spotify: https://tinyurl.com/6s39rzus Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus Transcription: https://tinyurl.com/9n5xu96e

Do you have a hard time calming your nerves? Author Raina Telgemeier tries a practice to get out of her head, one step at a time. Summary: In this episode of The Science of Happiness, bestselling graphic novelist Raina Telgemeier reflects on growing up with anxiety, panic attacks, and emetophobia—the fear of throwing up—and shares how transforming those experiences into stories helped her feel less alone and inspired young readers to seek support. Through a week-long walking meditation practice, Raina explores what it means to slow down, reconnect with her body, and face discomfort with curiosity rather than avoidance.  How To Do This Practice: Choose a small, quiet space: Find a place where you can walk slowly back and forth for about 10–15 steps without interruption. This could be a hallway, living room, backyard, or even a hotel room. Set a timer for 10 minutes: Giving yourself a set amount of time helps you stop checking the clock and allows you to settle more fully into the practice. Begin walking slowly and naturally: Walk at a comfortable pace, paying attention to the sensation of each step—your heel touching the ground, the shift of your weight, and the movement of your body. Focus on your breath: As you walk, gently notice your breathing. You might take a slow breath before turning around at the end of each pass, letting your breath help anchor your attention. When your mind wanders, return to the movement: Thoughts, worries, memories, or distractions will come up. Rather than judging yourself, simply guide your attention back to your steps and breathing. Notice how you feel afterward: When the timer ends, pause for a moment before moving on with your day. Take note of any shifts in your body, mood, or pace of mind, even subtle ones can matter. Try the full practice here: https://ggia.berkeley.edu/practice/walking_meditation Scroll down for a transcription of this episode. Today’s Guests: RAINA TELGEMEIER is an American cartoonist and New York Times bestselling author. Her books have received many awards, including multiple Eisner Awards, a Boston Globe-Horn Book Honor and a Stonewall Honor. Learn more about Raina Telgemeier here: https://goraina.com/  RICHARD DAVIDSON is the founder and director of the Center for Healthy Minds at the University of Wisconsin, Madison. Learn more about Richard Davidson here: https://www.richardjdavidson.com/ Related The Science of Happiness episodes:   How to Find Calm Through Walking: https://tinyurl.com/43dr26re Related Happiness Breaks: Walk Your Way to Calm, with Dacher: https://tinyurl.com/y8md2759 Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/mrxkfvkj

What happens when you linger and look closely at a piece of art? Nathalie Ryan, an educator from the National Gallery of Art in Washington D.C., guides us through a slow looking practice shown to help deepen your sense of awe, presence, and connection. How To Do This Practice: Choose an image to focus on: Pick a piece of art, photograph, postcard, or even a recent photo from your phone that captures a natural or urban scene. Don’t overthink it—choose something that draws your attention. Begin with a few slow breaths: Take a moment to settle into the present. Deepen your inhale, lengthen your exhale, and allow your breathing to slow the pace of your day. Let your eyes wander slowly: Scan the image without rushing. Notice the light, colors, shapes, patterns, textures, and details that begin to emerge as you spend more time looking. Imagine yourself inside the scene: Engage all of your senses. What might you hear, smell, feel, or taste in this place? Allow yourself to step into the environment with your imagination. Notice how the scene changes: Picture the image at different times of day and throughout the seasons. Reflect on how the light, colors, atmosphere, and activity might shift over time. Reflect on what arises: Pause to notice any emotions, memories, thoughts, or sensations that surfaced during the practice. Consider what changed when you gave yourself permission to look more slowly. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: NATHALIE A. RYAN is a Senior Educator at the National Gallery of Art, Washington, where she has led programs for educators, families, teens, and the adult public since 2002. Related Happiness Break episodes: How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 Experience Nature Wherever You Are, with Dacher: https://tinyurl.com/mrutudeh Related Science of Happiness episodes: Cities of Awe Series: https://tinyurl.com/2vyhxvny How Cities Can Make Space for Awe: https://tinyurl.com/yr7m2zb5 What Humans Can Learn From Trees: https://tinyurl.com/48te84ps Follow us on Instagram: @ScienceOfHappinessPodWe’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/mt4mcw3m

What happens when we slow down enough to really experience art? We visit a museum to discover how slow looking at art can cultivate awe, empathy, and a greater sense of connection in a distracted world. Summary: Art has the power to move us emotionally, physically, and socially—but only if we take the time to truly engage with it. As part of our Cities of Awe series, this episode of The Science of Happiness explores what happens when we slow down and really look at a piece of art. We visit the Nevada Museum of Art to look at the science and practice of slow looking—how it can deepen empathy, presence, and everyday meaning. How To Do This Practice: Choose One Piece and Commit to Staying With It: Pick a single artwork, photograph, object, or even a scene in nature. Set aside about 15 minutes and put away distractions—especially your phone. The goal is not to “figure it out,” but to stay present long enough for your experience to deepen. Spend Time Noticing the Form: For the first five minutes, focus only on what you see. Notice the shapes, textures, colors, lines, patterns, shadows, movement, or composition. Let your eyes wander slowly across the piece and observe details you might normally miss. Pay Attention to Your Emotional Response: For the next five minutes, shift inward. What feelings arise as you look? Curiosity, comfort, sadness, awe, tension, delight, nostalgia? Instead of labeling the experience as simply “I like it” or “I don’t,” explore the full range of emotions and reactions that emerge. Let Your Mind Make Associations: For the last five minutes, allow the artwork to lead your thoughts elsewhere. What memories, people, places, or ideas come to mind? Does it remind you of something from your own life or spark questions about the world, history, or humanity? Follow the associations without judging them. Stay Open to Complexity and Discomfort: Some works may bring up conflicting or uncomfortable emotions. Rather than rushing past them, give yourself permission to sit with them.  Read the full study here. Learn more from our collaborators at Gehl: citiesofawe.com/ Scroll down for a transcription of this episode. Today’s Guests:  COLIN ROBERTSON is the Senior Vice President of Education and Research at the Nevada Museum of Art.  Learn more about Colin here: https://www.linkedin.com/in/colinmrobertson/ DR. ANJAN CHATTERJEE is a professor of Neurology, Psychology, and Architecture and the founding Director of the Penn Center for Neuroaesthetics.  Learn more about Dr. Anjan Chatterjee here: https://tinyurl.com/yw2fs364 Related Science of Happiness episodes: Cities of Awe Series: https://tinyurl.com/2vyhxvny Follow us on Instagram: @ScienceOfHappinessPodWe’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/5b5prh4t

Take a few minutes to reflect on someone who inspires you, and how you can embody the values you admire in them. How To Do This Practice:  Arrive and Settle: Find a quiet place to sit or stand. Gently close your eyes or soften your gaze. Take a few slow, steady breaths, allowing your body to relax and the noise of the day to quiet. Call to Mind Someone Who Inspires You: Think of a person whose character deeply moves you—someone whose courage, kindness, integrity, or compassion stands out. Let one specific moment come to mind when they embodied those qualities. Replay the Moment: Picture what they did as clearly as you can. What action did they take? What values were they expressing? Stay with the details of that moment and what made it meaningful. Notice How It Lands in Your Body: As you hold this image, turn your attention inward. What do you feel physically? Warmth, openness, a softening, maybe even emotion rising—just observe without judgment. Name What Matters to You: Reflect on why this moment resonates so deeply. What value or sense of purpose does it point to—justice, care, truth, courage, love? Let yourself name what feels most true for you. Ask yourself: What’s one small way I can live this value today? It might be in how you speak to someone, how you show up in your work, or how you care for yourself or others. Carry this intention with you as you move forward. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: DACHER KELTNER is the host of the Greater Good Science Center’s award-winning podcast, The Science of Happiness and is a co-instructor of the GGSC’s popular online course of the same name. He’s also the founding director of the Greater Good Science Center and a professor of psychology at the University of California, Berkeley. Related Happiness Break episodes: Embodying Resilience: https://tinyurl.com/46383mhx A Meditation on Becoming a Gift to Life: https://tinyurl.com/yc76n7ur Visualizing Your Purpose: https://tinyurl.com/3ndn95zr Related Science of Happiness episodes: What’s Your “Why” in Life?: https://tinyurl.com/b38kdt68 How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 Follow us on Instagram: @ScienceOfHappinessPodWe’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/33uyrykc

Noticing the history and beauty around us can shift how we see ourselves—and our communities. An awe walk through Harlem reveals how the stories embedded in public spaces can spark connection, perspective, and a sense of what’s possible. Summary: Cities are full of quiet moments of wonder—if we know how to notice them. In this episode of The Science of Happiness we explore the science of awe while taking an awe walk with students at City University of New York in Harlem. We learn  how everyday urban spaces can deepen our sense of connection, belonging, and curiosity.  How To Do This Practice: Choose a familiar place: Pick a street, park, campus, or neighborhood you move through often—somewhere ordinary. Slow your pace: Walk more slowly than usual and give yourself permission to notice, rather than rush. Look for signs of story: Pay attention to buildings, names, textures, and small details that hint at history, culture, or the people who’ve been there before. Ask yourself: Who stood here before me? What happened here? What journeys passed through this space? Notice your response: Pause when something catches you—a feeling of wonder, curiosity, or even goosebumps—and stay with it for a moment. Reflect on connection: As you finish, consider how this place and the stories within it connect to your own life, sense of belonging, or what feels possible for you. Scroll down for a transcription of this episode.  Today’s Guest: BOB MCKINNON is an author, teacher, and Director of the Social Mobility Lab at the Colin Powell School for Civic and Global Leadership at The City College of New York Learn more about Bob here: https://greatergood.berkeley.edu/profile/bob_mckinnon This episode is supported by The Gambrell Foundation, who believe a great life grows from strong relationships, a sense of belonging, and moments of awe and wonder. Learn more about their work at gambrellfoundation.org Learn more from our collaborators at Gehl: citiesofawe.com/ Related Science of Happiness episodes: Cities of Awe Series: https://tinyurl.com/2vyhxvny How Cities Can Make Space for Awe: https://tinyurl.com/yr7m2zb5 What Humans Can Learn From Trees: https://tinyurl.com/48te84ps Related Happiness Break episodes: How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 Follow us on Instagram: @ScienceOfHappinessPodWe’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/4j5sveye

In this gentle practice, psychologist Kristin Neff helps us extend loving kindness inward, offering ourselves the same care and goodwill we naturally give to others. How To Do This Practice: Settle into your body: Sit comfortably, close your eyes if you’d like, and take a few natural breaths while noticing the weight of your body in the chair and your feet on the floor. Bring to mind someone you love easily: Think of a person or pet you care about deeply and picture their face. Notice the natural warmth and goodwill you feel toward them. Offer them wishes for well-being: Silently repeat phrases such as: May you be safe. May you be peaceful. May you be healthy. May you be free from suffering. Include yourself in the circle of kindness: Imagine yourself beside this loved one and extend the same wishes to both of you: May we be safe. May we be peaceful. May we be healthy. May we be free from suffering. Turn the kindness fully toward yourself: Let the image of your loved one fade and focus on yourself. If it feels comfortable, place a hand on your heart or hold your hands together, repeating: May I be safe. May I be peaceful. May I be healthy. May I be free from suffering. Rest in whatever arises: Let the phrases go and sit quietly for a few breaths, noticing any feelings that are present—warmth, discomfort, or neutrality—and meeting them with gentle acceptance. Scroll down for a transcription of this practice. Listen to the Full Practice Here: https://self-compassion.org/practices/loving-kindness-meditation-2/ Today’s Happiness Break Guide: Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout. More Happiness Breaks like this one: A Self-Compassion Meditation For Burnout: https://tinyurl.com/45vpp3f4 The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8 Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5 Related Science of Happiness episodes: Why Compassion Requires Vulnerability: https://tinyurl.com/yxw4uhpf The Science of Letting Go: https://tinyurl.com/566t8udf The Contagious Power of Compassion: https://tinyurl.com/3x7w2s5s We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts:https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/jc7pk3s4

A simple experiment turning a parking space into a parklet reveals how small changes to public spaces can spark connection, belonging, and awe.  Summary: What if even the smallest changes to our cities could transform how we feel and connect? In this episode of The Science of Happiness, we visit the site of San Francisco’s first parklet, and explore how reclaiming everyday spaces can invite people to pause, gather, and experience a sense of belonging. Scroll down for a transcription of this episode. Today’s Guests: BLAINE MERKER is an urban designer and public space advocate. He leads Gehl’s Enterprise & Corporations team. Learn more about Blaine here: https://www.gehlpeople.com/people/blaine-merker/ SETHA LOW is an anthropologist and Professor at City University of New York. She’s also the author of the book Why Public Space Matters, as well as many other books examining the social life of cities. Learn more about Setha here: https://www.gc.cuny.edu/people/setha-low This episode is supported by The Gambrell Foundation, who believe a great life grows from strong relationships, a sense of belonging, and moments of awe and wonder. Learn more about their work at gambrellfoundation.org Learn more from our collaborators at Gehl: citiesofawe.com/ Related Science of Happiness episodes: What Humans Can Learn From Trees: https://tinyurl.com/48te84ps How to Do Good for the Environment (And Yourself): https://tinyurl.com/5b26zwkx Are You Remembering the Good Times: https://tinyurl.com/483bkk2h Related Happiness Break episodes: How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 Experience Nature Wherever You Are, with Dacher: https://tinyurl.com/mrutudeh Follow us on Instagram: @ScienceOfHappinessPodWe’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/yr7m2zb5

Through poetic reflection, Yrsa Daley-Ward helps us embrace the in-between moments, reminding us that the unknown can be the very terrain where real change begins. Settle into Stillness: Find a quiet space, get comfortable, and take a few slow breaths to arrive in the moment. Acknowledge the Unknown: Gently notice and name any uncertainty, confusion, or emotional fog you’re feeling without needing to fix it. Welcome the Silence: Allow the silence and stillness to be here, trusting it holds meaning even if it feels uncomfortable. Reflect with Gentle Words: Repeat silently or write: “To love yourself through the darkness is to plant gardens at night.” Feel Your Connection: Remember that many others are also sitting with uncertainty, and you are not alone in this experience. Close with Compassion: Offer yourself kindness through touch or words and affirm that this pause is part of your growth. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: YRSA DALEY-WARD is an award-winning poet and author of the novel, The Catch. Learn more about Yrsa here: https://yrsadaleyward.squarespace.com/ Order her book here: https://tinyurl.com/yanw6bb5 Related Happiness Break episodes: Using Art As Medicine Series: https://tinyurl.com/k3mneupx Making Space For You: https://tinyurl.com/yk6nfnfv How To Awaken Your Creative Energy: https://tinyurl.com/4fknd8ev Related Science of Happiness episodes: How Art Heals Us: https://tinyurl.com/yc77fkzu Our Brains on Poetry: https://tinyurl.com/y9r9dyzd Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj Follow us on Instagram: @ScienceOfHappinessPodWe’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/yckxhbja

What happens in your brain when you read or write a poem? We listen to powerful poetry from you, our listeners, and uncover the neuroscience of why it helps us feel, process, and recover. Scroll down for a transcription of this episode.  Today’s Happiness Break Guest: SUSAN MAGSAMEN is a Neurology professor at John Hopkins, and author of the New York Times bestseller, Your Brain On Art: How the Arts Transform Us.  Find Susan’s book here: https://www.yourbrainonart.com/ Related Happiness Break episodes: Using Art As Medicine Series: https://tinyurl.com/k3mneupx Making Space For You: https://tinyurl.com/yk6nfnfv How To Awaken Your Creative Energy: https://tinyurl.com/4fknd8ev Related Science of Happiness episodes: How Art Heals Us: https://tinyurl.com/yc77fkzu Our Brains on Poetry: https://tinyurl.com/y9r9dyzd Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj Follow us on Instagram: @ScienceOfHappinessPodWe’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/43p9jtny

From a worker-owned restaurant in Oakland to a nonprofit built on shared leadership, we explore how collective work models can help people feel heard, valued, and more invested in their work. Summary: In this episode of The Science of Happiness, we examine how people can build cultures of care, accountability, and belonging together. Through stories from a worker-owned restaurant and insights from a leader in collective nonprofits, we share what research reveals about why collective decision-making can help teams thrive and organizations succeed. Scroll down for a transcription of this episode. Today’s Guests: NINO SERRANO AND JENABI PAREJA are the co-founders of Understory, a worker-owned and community-built restaurant in Oakland. Learn more about Understory here: https://understoryoakland.com/ NILOUFAR KHONSARI is the co-founder of Pangea Legal Services, a nonprofit that defends immigrants facing deportation and the author of the book, Future is Collective: Effective Workplace Strategies for Building a Culture of Care.  Read the book here: https://www.niloukhonsari.com/thebook Related The Science of Happiness episodes:   How to Talk to People You Disagree With: https://tinyurl.com/4cpm8m3a When It’s Hard to Connect, Try Being Curious: https://tinyurl.com/bde6wyu7 Why Compassion Requires Vulnerability: https://tinyurl.com/yxw4uhpf Related Happiness Breaks: A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y 5 Minutes of Gratitude: https://tinyurl.com/r6pkw2xx Making Space For You: https://tinyurl.com/yk6nfnfv Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/ya9vuy4n

Does your to-do list feel endless? Try this short, guided practice to help you reflect, reconnect, and release the pressure to do it all perfectly. How To Do This Practice: Find a Comfortable Posture: Sit or stand tall with a sense of dignity, grounded, yet relaxed. Take Three Cleansing Breaths: Inhale twice through the nose, then exhale slowly through the mouth. Repeat this three times to settle into the moment. Scan Your Body from Head to Toe: Gently bring your attention to each part of your body, noticing sensations and letting go of any tension as you move downward. Visualize Your To-Do List as Floating Bubbles: Imagine each task as a bubble above you. Observe them without judgment, simply noticing their presence. Ask Reflective Questions: Is it the number of tasks that’s overwhelming, or is it fear of forgetting, failing, or letting someone down? What’s truly fueling your stress? Recenter with Gratitude and Self-Compassion: Acknowledge that being needed is a form of purpose. Remind yourself that even if not everything gets done, you are still enough and already whole. Scroll down for a transcription of this episode. Explore more talks, workshops, and resources atggsc.berkeley.edu/speaking. Today’s Happiness Break Guide: KIA AFCARI is the director of Greater Good Workplaces at GGSC. Kia grounds his work in the science of well-being, prosociality, and contemplative practices and uses creative methods like “instant dance parties” and Boal-informed theater techniques to achieve results. Watch Kia’s TED Talk on reshaping diversity, equity, and inclusion here: https://tinyurl.com/483tdjp5 Related Happiness Break episodes: Making Space For You: https://tinyurl.com/yk6nfnfv Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7 Who Takes Care of You: https://tinyurl.com/5xmfkf73 Related Science of Happiness episodes: Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 How To Show Up For Yourself: https://tinyurl.com/56ktb9xc Follow us on Instagram: @ScienceOfHappinessPodWe’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/mrxa8bp8

Explore the neuroscience behind musical improvisation—and what it reveals about our natural capacity for creativity. Summary: Creativity may be more natural than we think. Research on musicians and children improvising at the piano suggests that improvisation can quiet the brain’s inner critic while engaging networks linked to exploration, play, and reward. In this episode of The Science of Happiness, we look at the neuroscience of improvisation—and what a “beginner’s mind” can teach us about opening up creativity in everyday life. How To Do This Practice: Choose a simple starting point: Begin with something familiar—a simple melody, rhythm, phrase, movement, or creative prompt. It could be notes on a keyboard, a beat you tap on the table, a few lines of writing, or even a movement with your body. Change one small thing: Experiment by altering a single element, like the speed, mood, rhythm, or key. Small changes help spark creativity without feeling overwhelming. Let go of judgment: Remind yourself there are no mistakes in improvisation, only possibilities. If something sounds unexpected, treat it as part of the exploration rather than something to fix. Follow your curiosity: Notice what sounds, patterns, or ideas interest you and build on them. Let each moment guide the next instead of planning too far ahead. Treat it like play: Approach improvisation with a playful mindset, the way kids experiment and explore. The goal isn’t perfection—it’s discovery and enjoyment. Reflect on how it felt: Afterward, take a moment to notice how the experience affected your mood or mindset. Many people find that improvising helps them feel more relaxed, creative, and open. Scroll down for a transcription of this episode. Today’s Guests: DR. KAREN CHAN BARRETT is an Assistant Professor with a joint appointment in the Institute for Health & Aging at the UCSF School of Nursing. Learn more about Dr. Karen Chan Barrett here: https://karenchanbarrett.com/ Related The Science of Happiness episodes:   The Science of Singing Along: https://tinyurl.com/4nbb3v76 The Science of Humming: https://tinyurl.com/4esyy6nd How Music Can Hold and Heal Us: https://tinyurl.com/49svzn4v Related Happiness Breaks: Music to Inspire Kindness in Kids: https://tinyurl.com/yjk344rd A Humming Technique to Calm Your Nerves: https://tinyurl.com/mr42rzad A Walking Meditation: https://tinyurl.com/mwbsen7a Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/hux7v5ma

Having a curious approach to life can improve our mood, creativity and relationships. Scott Shigeoka leads a visualization exercise to help you approach someone you might disagree with with an open and curious mind. How To Do This Practice: Ground Yourself: Sit comfortably, close your eyes, and take three slow, deep breaths, noticing the sensation of each inhale and exhale. Let your body begin to settle. Picture the Conversation: Bring to mind an upcoming interaction that may feel challenging and visualize where it’s happening and what the setting looks like. See yourself arriving there. Lead with Curiosity: Imagine yourself speaking with a calm, open tone and asking thoughtful, genuine questions. Picture your body language expressing interest and care. See It Going Well: Visualize the other person responding positively—softening, engaging, or opening up. Notice how connection feels in your body. Rehearse the Hard Moment: Imagine a tense moment arising and observe what happens inside you without reacting. See yourself choosing a curious question instead of a defensive response. Close with Intention: Picture the conversation ending with appreciation and mutual respect. Take three more slow breaths, then gently open your eyes. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: SCOTT SHIGEOKA is an author and storyteller who focuses on themes of curiosity and well-being. Learn More About Scott’s work here: https://tinyurl.com/y5xyxky7 Related Happiness Break episodes: Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5 Embodying Resilience: https://tinyurl.com/46383mhx A Meditation for When You Feel Uneasy: https://tinyurl.com/4utrkyh5 Related Science of Happiness episodes: Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7 How To Show Up For Yourself: https://tinyurl.com/56ktb9xc How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/s5atfjm7

Finding ways to bend tasks toward your strengths and passions can make you happier, more productive and find more meaning in your life—no matter your job. Summary: On this episode of The Science of Happiness, we explore a research-backed practice in Job Crafting, where you take stock of the tasks that fill your day, how much time and energy they require, what really lights you up, and what changes you can make to better align your efforts at work with your genuine strengths and passions. We learn how Job Crafting doesn’t just benefit your own well-being and help to guard against burnout, it can also boost your whole team’s productivity and morale. How To Do This Practice: Take a “Before” Snapshot: Write down everything you regularly do in a typical week, from major responsibilities to small recurring tasks. Label Time and Energy: Next to each activity, mark whether it requires low, medium, or high time and energy so you can see where your resources are going. Notice How It Feels: Pay attention to what drains, stresses, or creates guilt—and what energizes or uplifts you. Reconnect with What Matters: Ask yourself what you most care about right now and what activities make you feel most alive. Sketch an “After” Version: Imagine how you’d ideally spend your time and where you might reduce, release, or expand commitments. Make One Small Change: Choose one realistic shift you can try this week to better align your days with what brings meaning and joy. Scroll down for a transcription of this episode.  Today’s Guests: SUSAN GLASS is a retired English professor and visually impaired, Bay Area-based poet. She’s the author of the poetry book “The Wild Language of Deer.” Read Susan’s book here: https://tinyurl.com/2jn3jutt MARIA TIMS is a professor of Management and Organization at the University of Amsterdam School of Business and Economics.  Learn more about her work here: https://tinyurl.com/mtp7tpy3 Related The Science of Happiness episodes:   How To Show Up For Yourself: https://tinyurl.com/56ktb9xc How To Feel Better About Yourself: https://tinyurl.com/42fn62a2 How to Feel More Hopeful: https://tinyurl.com/4tfwhbpb Related Happiness Breaks: A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y 5 Minutes of Gratitude: https://tinyurl.com/r6pkw2xx A Meditation to Connect With Your Roots: https://tinyurl.com/ycy9xazc Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/568punx8

Research shows that reflecting on our shared humanity can increase self-compassion and life satisfaction while reducing feelings of isolation. In this practice, Dacher Keltner guides us to look beneath our differences and connect with the qualities that make us human together. This guided exercise draws on a meditation by Sean Fargo, a mindfulness teacher and former Buddhist monk. How To Do This Practice: Settle your body: Sit comfortably and take a few slow, steady breaths. Let your shoulders drop, soften your jaw, and allow your body to feel supported by the ground or chair beneath you. Notice what’s here: Briefly scan your body and emotions. Whatever you’re feeling—calm, tense, distracted, open—simply acknowledge it without trying to change it. Bring someone to mind: Think of someone you don’t know well, feel distant from, or have mild tension with. Picture them as if they were in front of you. Reflect on your similarities: Silently repeat phrases like: This person has a body and mind, just like me; this person has felt sadness, joy, and pain, just like me; this person wants to be safe, loved, and understood, just like me. Gently extend kind intentions toward them: May you be well. May you be happy. May you be healthy. May you live with ease. Return and reflect: Bring your attention back to your breath and body. Notice if anything has shifted—perhaps a softening, a little more space, or a sense of connection—and carry that awareness into your day. This episode was supported by a grant from The John Templeton Foundation on Spreading Love Through the Media. Related Happiness Break episodes: A Meditation for When You Feel Uneasy:https://tinyurl.com/4x27ut3p A Meditation to Connect With Your Roots:https://tinyurl.com/ycy9xazc A Mindful Breath Meditation, With Dacher Keltner:https://tinyurl.com/mr9d22kr Related The Science of Happiness episodes:   Why Compassion Requires Vulnerability:https://tinyurl.com/yxw4uhpf How to Feel More Hopeful:https://tinyurl.com/4tfwhbpb How Holding Yourself Can Reduce Stress:https://tinyurl.com/2hvhkwe6 Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/4ju7rmtd

Guest host Geena Davis guides us through the research on love that stretches beyond romance and friendship, showing up in our bonds with objects, nature, grief, and the collective moments that connect us to something larger than ourselves. Summary: In this final episode of our 3-part series on The Science of Love, researchers reveal how love expands our sense of self and strengthens our bond to humanity. We also explore why objects can feel meaningful, how love of nature can motivate care for the planet, he ways grief reshapes our capacity for connection, and our love of humanity. Related The Science of Happiness episodes:   The Science of Love Series: https://bit.ly/TheScienceofLove The Science of Love, with Geena Davis (Episode 1): https://tinyurl.com/bfave5wd How 7 Days Can Transform Your Relationship: https://tinyurl.com/bdh2ezhr Related Happiness Breaks: Visualizing Your Best Self in Relationships: https://tinyurl.com/4797z2vf A Guided Meditation on Embodied Love: https://tinyurl.com/3dmpfam6 A Meditation on Love and Interconnectedness: https://tinyurl.com/ye6baxv3 Today’s Guests: AARON AHUVIA is the most widely published and cited academic expert on non-interpersonal love. Learn more about Aaron Ahuvia here: https://thethingswelove.com/about-aaron/ JESSICA EISE is a social and environmental scientist and is an assistant professor in the Department of Environmental and Occupational Health with Indiana University School of Public Health-Bloomington. Learn more about Jessica Eise here: https://jessicaeise.com/ ​​YURIA CELIDWEN is an indigenous scholar of contemplative studies, and author of the new book, Flourishing Kin: Indigenous Foundations For Collective Well-Being. Learn more about Yuria Celidwen here: https://www.yuriacelidwen.com/ MARY-FRANCES O'CONNOR is a psychologist and professor at the University of Arizona, where she directs the Grief, Loss, and Social Stress Lab. Learn more about Mary-Frances O’connor here: https://maryfrancesoconnor.org/ SHIRA GABRIEL is a Professor of Psychology at SUNY, University at Buffalo. Learn more about Shira Gabriel here: https://tinyurl.com/2vvav8xj Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Funding for this special was provided by the John Templeton Foundation, as part of the Greater Good Science Center's Spreading Love Through the Media initiative. Transcription: https://tinyurl.com/22d5nuyr

Guest host Geena Davis helps us explore how the love we feel —for our partners, friends, family, even our four legged companions—shapes our brains, bodies, and lives. Summary: On this episode of The Science of Love with Geena Davis, we delve into the many forms of love, and experts share research on how small daily actions, physical touch, and emotional attentiveness strengthen relationships, while evolutionary and neuroscience studies reveal why these bonds matter. We also explore practical strategies for cultivating deeper connections and understanding the biological and psychological roots of love. Scroll down for a transcription of this episode. Related The Science of Happiness episodes:   The Science of Love Series: https://bit.ly/TheScienceofLove The Science of Love, with Geena Davis (Episode 1): https://tinyurl.com/bfave5wd How 7 Days Can Transform Your Relationship: https://tinyurl.com/bdh2ezhr Today’s Guests: DANIEL LEVITIN is a neuroscientist, musician, and bestselling author of the books, Music as Medicine: How We Can Harness Its Therapeutic Power and I Heard There Was a Secret Chord: Music As Medicine.  Follow Daniel Levitin on IG: https://www.instagram.com/daniellevitinofficial JOHN GOTTMAN is a psychologist and the co-founder of The Gottman Institute.  JULIE GOTTMAN is a clinical psychologist and co-founder of The Gottman Institute and President of The Gottman Institute and co-founder of Affective Software, Inc.  Learn more about John and Julie Gottman here: https://www.gottman.com/ JUSTIN GARCIA is an evolutionary biologist and international authority on the science of sex and relationships.  Learn more about Justin Garcia here: https://tinyurl.com/2c39cs6r ANNA MACHIN is a British evolutionary anthropologist at the Department of Experimental Psychology at Oxford University, England and author of the book Why We Love: The Definitive Guide to Our Most Fundamental Need.  Learn more about Anna Machin here: https://annamachin.com/ MARISA G. FRANCO is a psychologist and professor at The University of Maryland and author of the book “Platonic: How The Science of Attachment Can Help You Make – and Keep – Friends.” Learn more about Marisa G. Franco here: https://drmarisagfranco.com/ Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Funding for this special was provided by the John Templeton Foundation, as part of the Greater Good Science Center's Spreading Love Through the Media initiative. Transcription: https://tinyurl.com/4b52azja

In a culture that often reduces love to romance, Geena Davis helps us explore the science of love across the lifespan—revealing how our bonds with parents, friends, partners, and communities shape our health, happiness, and survival. Summary: Love is commonly understood as a feeling, yet scientific research increasingly points to its role as a core biological drive. In this episode of The Science of Love, we explore how love is expressed through caregiving, friendship, romantic attachment, and shared experience, and how these connections leave measurable effects on the brain, body, and even the microbiome.  Scroll down for a transcription of this episode. Related The Science of Happiness episodes:   The Science of Love Series: https://bit.ly/TheScienceofLove 36 Questions to Spark Love and Connection: https://tinyurl.com/ktcpz78u How 7 Days Can Transform Your Relationship: https://tinyurl.com/bdh2ezhr Today’s Guests: ANN DRUYAN is an author, activist, and documentary producer. Learn more about Ann Druyan’s work here: https://tinyurl.com/5n8crkev DANIEL LEVITIN is a neuroscientist, musician, and bestselling author. Follow Daniel Levitin on IG: https://www.instagram.com/daniellevitinofficial JESSICA EISE is a social and environmental scientist and is an assistant professor in the Department of Environmental and Occupational Health with Indiana University School of Public Health-Bloomington. Learn more about Jessica Eise here: https://jessicaeise.com/ ANNA MACHIN is an evolutionary anthropologist who studies the evolution of love. Learn more about Anna Machin here: https://annamachin.com/ FRANCESCO BEGHINI is a computational biologist at Yale University. Learn more about Francesco Beghini here: https://tinyurl.com/knm4du4m ILANA BRITO is a biomedical engineering professor at Cornell University. Learn more about Ilana Brito here: https://tinyurl.com/mtnhw3yd CONSTANCE BAINBRIDGE is a Communication PhD student at UCLA. Learn more about Constance Bainbridge here: http://constancebainbridge.com/ SANDRA LANGESLAG is a cognitive and biological psychologist who studies romantic love. Learn more about Sandra Langeslag here: https://tinyurl.com/523wc9wx Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Funding for this special was provided by the John Templeton Foundation, as part of the Greater Good Science Center's Spreading Love Through the Media initiative. Transcription: https://tinyurl.com/bfave5wd

Discover what happens to our well-being when we respond to suffering with compassion, collective action, and why choosing to care can help us hold on to our shared humanity. Summary: In the face of widespread suffering, many of us struggle with how to respond without becoming overwhelmed or numb. Drawing on research and real-world experience, this episode of The Science of Happiness examines the psychological impact of bearing witness, acting in alignment with our values, and showing up for others—even when it’s hard. We look at how compassion, agency, and a sense of common humanity can both strengthen resilience and carry real emotional costs, and why people continue to act anyway. Take our 5-minute survey https://tinyurl.com/happyhappysurvey. Thank you for helping us make the podcast even better! How To Do This Practice: Pause and name what’s happening: Take a moment to notice what you’re feeling as you witness suffering or injustice—anger, grief, numbness, confusion. Naming the emotion helps calm the stress response and keeps you from shutting down or looking away. Reconnect with common humanity: Remind yourself: there are no “good people” and “bad people”—there are people.  Clarify your values on paper: Write down one to three values that matter most to you right now (for example: compassion, integrity, dignity, justice). Studies show that writing values down lowers stress and makes it more likely you’ll act in alignment with them. Gently ask yourself: “What does a person like me—with these values—do in a situation like this?” Consider what access, safety, or influence you may have, and what constraints you face. Acting with integrity looks different for everyone, and this step helps you choose a response that is both values-aligned and realistic. Choose a safe, doable action: Action doesn’t have to be loud or risky. It might be writing, speaking up in a meeting, supporting someone directly, or adding your voice to a collective effort. Even small actions strengthen agency and social connection. Reflect and reconnect: After you act, check in with yourself. Notice any sense of alignment, relief, meaning, grief, or fear. Acting with integrity won’t erase pain, but it helps protect mental health and shapes who we become over time. Scroll down for a transcription of this episode. Today’s Guests: DR. FEROZE SIDHWA is a trauma, and critical care surgeon in California. He has also worked as a physician in Haiti, Ukraine and Palestine.  Learn more about Dr. Feroze Sidhwa here: https://www.ferozesidhwa.org/ DR. AKIVA LEBOWITZ is a physician and critical care specialist. Learn more about Dr. Akiva Lebowitz here: https://akivaforbrookline.com/ DR. SUNITA SAH is a social scientist, author, and psychologist. Learn more about Dr. Sunita Sah here: https://www.sunitasah.com/ Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/48wz2vru

Psychologist and stress expert Elissa Epel leads us in a gentle, science-backed practice to calm our nervous systems and meet uncertainty with greater ease and acceptance. We want to hear from you! Take our quick 5-minute survey to tell us what you love, what you want more of, and how we can make the show even more inspiring and useful. Everyone who completes the survey can enter a drawing to win a copy of The Science of Happiness Workbook: 10 Practices for a Meaningful Life. Click the survey link in the show notes wherever you’re listening, or go directly to: https://tinyurl.com/happyhappysurvey. Thank you for helping us make the podcast even better! How To Do This Practice: Settle in: Find a quiet, comfortable place to sit. Close your eyes or soften your gaze, and begin breathing in through your nose with long, slow exhales through pursed lips. Scan your body: Gently move your attention from the top of your head down to your toes, noticing areas of tension with a kind, curious awareness. Breathe into tension: Wherever you feel tightness, breathe into that area and soften it with each exhale, allowing your nervous system to relax just a little more. Notice uncertainty: Turn your attention to your thoughts and feelings. Ask yourself what feels uncertain right now, and name any emotions that arise without trying to change them. Ask yourself: What is on my mind right now? Am I thinking about the past, the future, or am I right here in the present?” What do I feel most uncertain about right now? What expectations might I be holding? Am I striving to control something? What feelings do I have right now? Release control: Notice where you may be holding expectations or trying to control the future, and gently practice letting go, reminding yourself that uncertainty is part of life. Rest in the present: Lean back, relax your shoulders, and focus on the safety and ease of this moment, repeating a phrase like “Things are exactly as they are right now.” Scroll down for a transcription of this episode. Today’s Happiness Break Guide: ELISSA EPEL, PH.D, is a Professor and Vice Chair in the Department of Psychiatry & Behavioral Sciences, at University of California, San Francisco. Learn more about Elissa Epel here: https://www.elissaepel.com/ Related Happiness Break episodes: Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5 Embodying Resilience: https://tinyurl.com/46383mhx A Meditation for When You Feel Uneasy: https://tinyurl.com/4utrkyh5 Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/2x4pe95j

Studies show qigong can strengthen your body and mind, and reduce cortisol levels. We explore this Chinese meditative movement practice that dates back over 4,000 years. Summary: After a period of intense stress, loss, and physical disconnection, one guest turns to qigong—a gentle, meditative movement practice rooted in traditional Chinese medicine—to reconnect with their body and calm their nervous system. This episode of The Science of Happiness explores the growing scientific evidence behind qigong, revealing how mindful movement can support both physical health and psychological well-being. We want to hear from you! Take our 5-minute survey to enter a drawing to win a copy of The Science of Happiness Workbook: 10 Practices for a Meaningful Life. Tell us what you love, what you want more of, and how we can make the show even more inspiring and useful. Click the survey link in the show notes wherever you’re listening, or go directly to: https://tinyurl.com/happyhappysurvey. Thank you for helping us make the podcast even better! One Way To Do This Practice: Stand and settle: Stand with your feet hip-width apart, knees soft, arms relaxed by your sides. Take a moment to feel the ground beneath your feet and let your body arrive. Ground through your feet: Gently rock or sway in small circles, slowly shifting your weight to notice different parts of your feet making contact with the floor. Let your balance find its own rhythm. Breathe slowly and naturally: Inhale through your nose and exhale through your mouth, allowing your breath to deepen without forcing it. Imagine your breath moving through your whole body, not just your chest. Begin gentle, flowing movements: Move your arms and torso in smooth, continuous motions—circling, swaying, or softly lifting and lowering your hands. Keep your movements relaxed and fluid rather than stiff or controlled. Soften your body and attention: Release unnecessary tension in your jaw, shoulders, and hands. Place your attention on how the movements feel from head to toe, letting your mind stay with sensation rather than thoughts. Close with stillness: After 10–15 minutes, return to standing quietly. Notice any changes in your energy, mood, or sense of grounding before stepping back into your day. Scroll down for a transcription of this episode. Today’s Guests: ACE BORAL is an Oakland-based chef. PETER WAYNE is an Associate Professor of Medicine, and serves as the Director for the Osher Center for Integrative Medicine, jointly based at Harvard Medical School and Brigham and Women’s Hospital. Learn more about Peter’s work: https://tinyurl.com/342xndna Related The Science of Happiness episodes:   Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/3u7vsrr5 The Science of Synchronized Movement: https://tinyurl.com/n4bcrb5j Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/yyxnsfy9

This New Year, affirm the wonderful qualities you already possess with this meditative writing practice with Chris Murchison called "I Am." How To Do This Practice: Settle your body and breath: Find a comfortable seat. Close your eyes or soften your gaze. Take a few slow, deep breaths. Feeling your belly and lungs expand. Bringing your attention into the present moment. Notice what’s here: Briefly tune in to what’s moving through you right now: thoughts, emotions, sensations in your body, and the space around you. There’s nothing to change—just notice. Begin with “I am…”: Open your eyes and place your pen at the top of the page. Write the words “I am…” and complete the sentence with whatever feels true at this moment. Keep writing continuously for one minute: On each new line, write “I am…” again and complete it. Keep your pen moving for a full minute. Don’t edit, judge, or overthink. Just let the words come. Pause and reflect: Put your pen down. Read what you’ve written. Notice where you started, how your responses shifted, and where you ended. Look for patterns, themes, or surprises. Carry it forward: Take a few mindful breaths. Consider how this clearer sense of your present self might shape how you move into the next moment with more awareness and care. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: CHRIS MURCHISON is an artist and meditation teacher. Check out Chris’s website: https://chrismurchison.com/ Follow Chris on Instagram: https://tinyurl.com/4nyjahj4 Related Happiness Break episodes: The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8 A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y How to Be Your Own Best Friend: https://tinyurl.com/y5kbecej Related Science of Happiness episodes: How to Stick to Your Resolutions in 2024: https://tinyurl.com/mub9z9z4 How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 How To Show Up For Yourself: https://tinyurl.com/56ktb9xc Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/2d595rz3

Learn how the stories we tell and hear shape our relationships, values, and sense of belonging. Summary: Storytelling is more than entertainment. It shapes how we think, feel, and relate to others. In this episode of The Science of Happiness, we dive into how immersive narratives calm stress, inspire reflection, and foster compassion across differences. We also explore how stories of resilience, joy, and tradition leave lasting impressions that influence our relationships and sense of self. How To Do This Practice: Choose a meaningful story: Bring to mind a personal memory, family tradition, or moment that carries emotion, care, or learning. Settle the body first: Take a few slow breaths and notice your posture, helping your nervous system feel steady and present. Recall sensory details: Gently remember what you saw, heard, smelled, or felt in the moment, letting the story come alive without forcing it. Notice what matters: As the story unfolds, pay attention to themes of connection, care, resilience, or joy that stand out to you. Reflect on its meaning: Ask yourself what this story has shaped in you—how it influences your values, relationships, or sense of belonging. Share or carry it forward: If it feels right, share the story with someone you trust, write it down, or hold it quietly as a reminder of connection and continuity. Scroll down for a transcription of this episode. Today’s Guests: SAFA SULEIMAN is an elementary school teacher and author of the new children’s book Hilwa’s Gifts.  Learn more about Safa here: https://www.safasuleiman.com/ MELANIE GREEN is a social psychologist at the University at Buffalo who has published widely on narrative persuasion and the power of storytelling. See more on Melanie’s work here: https://tinyurl.com/e5fd8bu5 Related The Science of Happiness episodes:   How Thinking About Your Ancestors Can Help You Thrive: https://tinyurl.com/4u6vzs2w Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj How To Show Up For Yourself: https://tinyurl.com/56ktb9xc Related Happiness Breaks: A Meditation on Love and Interconnectedness: https://tinyurl.com/ye6baxv3 Our Deep Interconnectedness: https://tinyurl.com/jthxkpjd Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/2tkvdyr8

También tenemos esta meditación en Español. Transcription: https://tinyurl.com/4rjmambm

Take a few minutes to reflect on someone who inspires you, and how you can embody the values you admire in them. You can also listen to this episode in Spanish here: https://tinyurl.com/4rjmambm How To Do This Practice: Find a quiet moment and settle your body: Sit or stand somewhere you feel safe and comfortable. Take a few slow breaths and let your body soften, releasing the noise of the day. Bring to mind someone who embodies “moral beauty”: Think of a person whose kindness, courage, humility, or integrity has genuinely inspired you. Choose one specific moment when their character moved you. Visualize an act that inspired you: Recall exactly what the person did. Picture the scene, their actions, their choices. Notice why this moment stood out as meaningful or brave or good. Notice how your body responds: As you hold this image, tune into your body: warmth, openness, tenderness, or even tears. Allow yourself to feel the emotional impact of their moral beauty. Reflect on why this matters to you: Ask yourself: What does this moment reveal about the values that matter most to me? What purpose does it awaken? What did this person teach me about how I want to live? Choose one small aligned action for today: Identify one thing you can do—big or small—that expresses the value or purpose this person embodies. Carry that intention with you into the rest of your day. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: DIANA PARRA is professor at Washington University in St. Louis, Missouri. She is also a registered mindfulness and yoga teacher who focuses on sharing these practices with the Latino immigrant community in St Louis. Learn more about Diana Parra’s work: https://tinyurl.com/4acc7nsv Related Happiness Break episodes: Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5 How to Do Good for the Environment (And Yourself): https://tinyurl.com/5b26zwkx Related Science of Happiness episodes: Why We Should Seek Beauty: https://tinyurl.com/yn7ry59j We want to hear from you! Take our quick 5-minute survey to tell us what you love, what you want more of, and how we can make the show even more inspiring and useful. Everyone who completes the survey can enter a drawing to win a copy of The Science of Happiness Workbook: 10 Practices for a Meaningful Life. Click the survey link in the show notes wherever you’re listening, or go directly to: https://tinyurl.com/happyhappysurvey. Thank you for helping us make the podcast even better! Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/4945b59w

Explore how students are using simple mindful breathing practices to navigate stress, stay grounded, and support their classmates. Summary: Classrooms often are confronted with difficult topics that can leave students overwhelmed and anxious. In this episode of The Science of Happiness, we highlight how college student Evelyn Mata brought calm to herself and peers during an Immigration Studies class through simple collective breathing practices.  How to Do Box Breathing: Sit comfortably: Find a quiet spot and focus on your breath, keeping a relaxed posture.  Inhale (4 counts): Breathe in slowly through your nose, letting the air fill your belly and chest. Keep the pace steady, not strained for a count of four.  Hold (4 counts): Pause gently at the top of the inhale. This isn’t a tense hold, just a moment of stillness to let the body register calm. Hold your breath for four slow counts.  Exhale (4 counts): Release the breath through your nose or mouth in a smooth, even flow. Imagine tension leaving the body as the breath moves out for a count of four, emptying your lungs.  Hold (4 counts): Let yourself rest briefly in the empty space before the next inhale. This completes the “box.” Repeat: Continue this cycle for several minutes, or for 3-4 rounds, until you feel calmer. Stop sooner if you feel lightheaded; return to natural breathing when you’re done. Scroll down for a transcription of this episode. Today’s Guests:  EVELYN MATA is an undergraduate student at UC Berkeley, studying Psychology and Public Policy. DR. PABLO GONZALEZ is a professor in the Ethnic Studies department at UC Berkeley. Learn more about Pablo here: https://ethnicstudies.berkeley.edu/people/pablo-gonzalez Related The Science of Happiness episodes:   Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/3u7vsrr5 How To Tune Out The Noise: https://tinyurl.com/4hhekjuh  What To Do When Stress Takes Over: https://tinyurl.com/mskvfmv4 Related Happiness Breaks: Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7 A Meditation for When You Feel Uneasy: https://tinyurl.com/4x27ut3p A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22kr Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/4wz4vbc3

Through a gentle ancestral meditation, discover how grounding in your roots can open the door to healing, meaning, and a deeper sense of belonging. How To Do This Practice:  Settle Into Your Body: Notice whether you’re sitting, standing, or walking, and gently bring your attention to the natural rhythm of your breath. Ground Yourself Through the Earth: Feel the weight of your body supported by the ground beneath you, and let any thoughts drift by like passing clouds. Sense the Ancestors in Nature: Expand your awareness to the sky, the earth, trees, and mountains, imagining them as ancestors who have been here long before you. Connect With Your Heartbeat: Place a hand on your heart if it feels comfortable, noticing the steady drumbeat within you—a rhythm shared across generations. Cultivate Compassion for Your Lineage: Envision compassion as a color or texture in your chest and let it gently radiate outward, offering it to your ancestors and to yourself. Offer a Wish for Healing: Bring to mind a simple wish for the easing of suffering—your own or others’—and breathe it through your body from sky to earth before slowly opening your eyes. Scroll down for a transcription of this episode. Today’s Happiness Break Guide:  SARÁ KING is a neuroscientist, medical anthropologist and educator at UC San Diego. Learn more about Sará King here: https://www.eomega.org/people/sara-king Related Happiness Break episodes: Where Did You Come From: https://tinyurl.com/2y9uyjj6 How To Tune Into Water’s Restorative Power: https://tinyurl.com/2k6ybzrs A Meditation to Connect With Your Roots: https://tinyurl.com/ycy9xazc Related Science of Happiness episodes: Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj How Water Heals: https://tinyurl.com/utuhrnh3 Who’s Always There for You: https://tinyurl.com/yt3ejj6w We want to hear from you! Take our quick 5-minute survey to tell us what you love, what you want more of, and how we can make the show even more inspiring and useful. Everyone who completes the survey can enter a drawing to win a copy of The Science of Happiness Workbook: 10 Practices for a Meaningful Life. Click the survey link in the show notes wherever you’re listening, or go directly to: https://tinyurl.com/happyhappysurvey. Thank you for helping us make the podcast even better! Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/mrsnwvrm

Self-compassion reduces our feelings of shame and self-doubt. We explore a practice to help quiet our inner critic with kindness. Summary: What does your inner critic sound like? Many of us carry echoes of past misunderstandings, pressures, or expectations. Voices that show up as shame, self-judgment, or the belief that we’re not doing enough. This episode explores a self-compassionate writing practice that helps interrupt those patterns by noticing how we talk to ourselves and learning to respond with more kindness.  How To Do This Practice:  Choose something you feel ashamed about or critical of: Pick a moment or pattern that brings up self-blame, embarrassment, or disappointment. It doesn’t need to be huge, just something that regularly activates your inner critic. Describe the situation honestly and without judgment: Write down what happened and how it made you feel. Let the tone be neutral, like you’re simply acknowledging what’s true. No harsh labels, no minimizing. Imagine someone who loves you speaking to you: This could be a close friend, mentor, future self, or the voice you’d naturally use when comforting someone you care about. Let that tone guide the rest of the letter. Write to yourself with compassion, acceptance, and understanding: Recognize the difficulty, normalize the feelings, offer reassurance and warmth, acknowledge your strengths and intentions. Treat yourself the way you’d treat someone who came to you hurting. Reframe your struggle in a kinder, more accurate way: Gently question the harsh story you usually tell yourself. Identify what was actually happening beneath the shame— survival instincts, past patterns, symptoms, fear, or overwhelm. Offer yourself a more truthful, generous narrative. Set the letter aside then come back and read it: After a little time (an hour or a day), return to what you wrote. Notice how it feels to receive your own compassion. Let the warmth land. Over time, rereading and rewriting letters like this can shift your inner voice toward kindness and authenticity. Scroll down for a transcription of this episode. Today’s Guests:  RENÉ BROOKS is the creator of the blog Black Girl, Lost Keys. She draws on her personal experiences to coach and assist adults with ADHD. Visit René’s Blog: https://blackgirllostkeys.com/ SERENA CHEN is the Chair of the Psychology department at UC Berkeley. Her research is focused on self-compassion, wellbeing, and social interaction. Learn more about Serena and her work: https://tinyurl.com/mry3vx3v Related The Science of Happiness episodes:   Why Compassion Requires Vulnerability: https://tinyurl.com/yxw4uhpf Related Happiness Breaks: Fierce Self-Compassion Break: https://tinyurl.com/yk9yzh9u Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/et2spbbp

When gratitude feels distant, gently notice what’s here now— creating space for both heaviness and small moments of appreciation. How To Do This Practice: Get Comfortable: Sit upright or lie down. Whatever feels most supportive. Then soften your gaze or close your eyes. Take Three Slow Breaths: Let your body begin to settle. Feel the tension release a little more with each exhale. Notice How You’re Feeling: Without changing anything, simply acknowledge what’s present—tiredness, frustration, numbness, ease—whatever it is. Make Space for What’s Hard: Recognize that the world can feel heavy. It’s okay to hold grief, anger, or stress. You don't have to push it away. Gently Notice the Present Moment: Shift your attention to something neutral: your breath, your feet on the floor, the air on your skin. Just observe. Look for One Small Thing to Appreciate: Ask: Is there anything, however small, I can be thankful for right now? A warm cup of coffee, a slower breath, the fact that you showed up. Today’s Happiness Break Guide: DACHER KELTNER is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley. Related Happiness Break episodes: A Meditation on Original Love: https://tinyurl.com/5u298cv4Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5Who Takes Care of You: https://tinyurl.com/5xmfkf73 Related Science of Happiness episodes: Nine Steps to Forgiveness: https://tinyurl.com/vb7kk5ky How to Show Up For Yourself: https://tinyurl.com/56ktb9xc Who’s Always There for You: https://tinyurl.com/yt3ejj6w We want to hear from you! Take our quick 5-minute survey to tell us what you love, what you want more of, and how we can make the show even more inspiring and useful. Everyone who completes the survey can enter a drawing to win a copy of The Science of Happiness Workbook: 10 Practices for a Meaningful Life. Click the survey link in the show notes wherever you’re listening, or go directly to: https://tinyurl.com/happyhappysurvey. Thank you for helping us make the podcast even better! Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/f6xa56mx

Doing good for others benefits our own minds and bodies, as well. We explore the science of kindness. Summary: On this episode of The Science of Happiness we explore how everyday acts of kindness strengthen our sense of connection and belonging, and why our brains are built to feel good when we support others. Drawing from both research and lived experience, we examine how even small gestures can reduce anxiety, increase purpose, and ripple outward through our communities. We also look at why kindness flourishes when it’s spontaneous and genuine, and how practicing it can open us to deeper presence, vulnerability, and joy. How To Do This Practice: Set an intention: Take a moment each evening to reflect on the day ahead and choose a general theme for how you want to show kindness. Like offering gratitude, being more present, or supporting someone who comes to mind. Keep it flexible: Rather than creating a rigid checklist, identify a few broad “buckets” of kindness so you can let opportunities arise naturally. Notice moments to connect: As you move through your day, look for organic openings to offer warmth. Whether through a sincere compliment, a helpful gesture, or simply slowing down to truly listen. Act on what feels genuine: Choose gestures that feel authentic to you and appropriate to the moment, aiming for sincerity over perfection. Reflect briefly: At the end of the day, jot down the acts you did and how they felt—for you and for others—paying attention to small emotional shifts or moments of connection. Stay gentle with yourself: If you miss a moment or a day feels off, reset without judgment; the practice is about cultivating awareness and kindness, not completing a task list. Scroll down for a transcription of this episode. Today’s Guests:  DANA MERWIN is a progressional clown and performer based in San Francisco. Learn about Dana’s Work: https://tinyurl.com/bd6ew95a Follow Dana on Instagram: https://tinyurl.com/dspstzrkDAVID CREGG is a clinical psychologist at South Texas Veterans Health Care System whose research specializes in positive psychology. Find more of David’s work here: https://tinyurl.com/ajay6n6a Related The Science of Happiness episodes:   Why Compassion Requires Vulnerability: https://tinyurl.com/yxw4uhpf The Contagious Power of Compassion: https://tinyurl.com/3x7w2s5s Who’s Always There For You: https://tinyurl.com/yt3ejj6w Related Happiness Breaks: Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x A Meditation for When Others Are Suffering: https://tinyurl.com/2tcp2an9 Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/yx64nk2n

Explore a gentle practice for releasing resentment and finding freedom through forgiveness. How To Do This Practice:  Prepare Your Space and Body: Find a quiet, safe place to sit and take slow, grounding breaths. Notice any tension in your body and gently release it with each exhale. Identify Who You’re Ready to Forgive: Bring to mind two or three people who have hurt you, and start with the one whose actions feel least painful. Reflect on how this hurt still affects your emotions and body. Acknowledge the Hurt: Recognize what happened and how it impacted your life, trust, or well-being. Allow yourself to feel the pain without judgment. Seek to Understand (Without Excusing): Consider what struggles or past hurts might have influenced the other person’s behavior. This step is about seeing their humanity, not condoning their actions. Make the Choice to Forgive: When you feel ready, make an inner decision to release resentment and let go of the burden it carries. Offer kindness, respect, or simply your intention to move forward. Reflect and Offer Yourself Compassion: Notice any small sense of softening or relief, and honor where you are in the process. End by thanking yourself for taking a step toward healing. Scroll down for a transcription of this episode. Today’s Happiness Break Guide:  DACHER KELTNER is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley. Related Happiness Break episodes: A Science-Backed Path to Self-Forgiveness: https://tinyurl.com/yh2a5urt A Note to Self on Forgiveness: https://tinyurl.com/y53tkn87 Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7 Related Science of Happiness episodes: Nine Steps to Forgiveness: https://tinyurl.com/vb7kk5ky The Science of Letting Go: https://tinyurl.com/566t8udf The Contagious Power of Compassion: https://tinyurl.com/3x7w2s5s This episode was supported by a generous grant from the Templeton World Charity Foundation as part of a Greater Good Science Center project on "Putting the Science of Forgiveness into Practice." We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts:https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/trnz9x8n

Discover how forgiveness reshapes the brain, eases the body, and helps us move forward with greater compassion and freedom. Summary: Forgiveness isn’t about forgetting or excusing—it’s about releasing the grip of resentment so we can make room for peace. Research shows it also engages empathy, strengthens emotional regulation, and helps us reconnect with what truly matters. In this episode of The Science of Happiness, we look at how forgiveness transforms not just relationships, but our overall well-being. How To Do This Practice: Acknowledge the hurt: Be honest about what happened and how it affected you—avoiding or denying the pain can keep it alive. Empathize with the other person: Try to see their humanity and what might have led them to act as they did, without excusing the harm. Choose to forgive: Decide, for your own peace, to let go of resentment and stop letting the past control your emotions. Offer forgiveness as a gift: Imagine extending understanding or compassion toward the person, even if they never apologize. Commit to your choice: Write it down, share it, or reflect on it as a reminder of your intention when old feelings resurface. Practice holding on to peace: When reminders or emotions arise, return to calm, compassion, or gratitude—strengthening forgiveness over time. Scroll down for a transcription of this episode. Today’s Guests: DR. EVERETT WORTHINGTON is one of the world's leading experts on forgiveness.  Learn more about Dr. Everett Worthington here: https://www.evworthington-forgiveness.com/ DR. EMILIANA SIMON-THOMAS is a neuroscientist and Director of Science at UC Berkeley’s Greater Good Science Center. Learn more about Emiliana R. Simon-Thomas here: https://tinyurl.com/2z7mhjbm Related The Science of Happiness episodes:   The Contagious Power of Compassion: https://tinyurl.com/3x7w2s5s Nine Steps to Forgiveness: https://tinyurl.com/vb7kk5ky Why Compassion Requires Vulnerability: https://tinyurl.com/yxw4uhpf Related Happiness Breaks: A Science-Backed Path to Self-Forgiveness: https://tinyurl.com/yh2a5urt Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7 A Note to Self on Forgiveness: https://tinyurl.com/y53tkn87 This episode was supported by a generous grant from the Templeton World Charity Foundation as part of a Greater Good Science Center project on "Putting the Science of Forgiveness into Practice." Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/566t8udf

We explore Día de los Muertos as a ritual that nurtures community, imbues loss with meaning, and helps us process grief while also connecting through shared joy. Summary: We investigate how Día de los Muertos, or Day of the Dead,  rituals strengthen family ties and cultural identity, and learn about its evolution from a 3,000 year old practice to a global celebration. We look at key elements like the ofrenda and explore how commercialization—like Mattel’s Day of the Dead Barbie—raises questions about balancing tradition with modern influences. This episode is made possible through the generous support of the John Templeton Foundation. How To Do This Practice: Set an intention: Begin by reflecting on who or what you want to honor, focusing on connection and gratitude rather than loss. Let this intention guide the energy of your ritual. Create a space of offering: Choose a spot in your home and make it a place of remembrance. Gather meaningful items like photos, flowers, candles, or anything that holds personal or ancestral significance. Invite the elements: Bring in water, fire, wind, and earth in simple ways—perhaps a candle, a glass of water, a plant, or a piece of fabric that moves gently in the air—to represent balance and harmony. Add a personal touch: Offer something that carries memory, like a favorite food, scent, or song of someone you love. These gestures transform remembrance into a living connection. Gather in community: Invite others to join you in building the altar or sharing stories and food. Coming together in this way turns memory into collective celebration and strengthens belonging. Reflect and release: When the ritual feels complete, take a few quiet moments to notice what you feel. Offer gratitude for the connections that remain and carry their presence forward into daily life. Scroll down for a transcription of this episode.  Today’s Guests: MICHELLE TELLÉZ is an Associate Professor in Mexican-American studies at Arizona State University. Learn more about Michelle: https://tinyurl.com/2ph3can7 MATHEW SANDOVAL, a.ka. "Dr. Muerte," is an artist and Associate Professor at Arizona State University. He is a leading expert on Día de los Muertos. Learn more about Mathew: mathewsandoval.com Related The Science of Happiness episodes:   The Healing Effects of Experiencing Wildlife: https://tinyurl.com/bde5av4z Who’s Always There For You: https://tinyurl.com/yt3ejj6w How Thinking About Your Ancestors Can Help You Thrive: https://tinyurl.com/4u6vzs2w Related Happiness Breaks: A Meditation on Love and Interconnectedness: https://tinyurl.com/ye6baxv3 A Meditation to Connect With Your Roots: https://tinyurl.com/ycy9xazc Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/jerruy47

Show yourself real self-kindness in less than 10 minutes with this self-compassion break guided by psychologist Kristin Neff. How To Do This Practice: Identify what’s hard right now: Bring to mind a real situation that’s causing you stress, sadness, or self-criticism, something that’s currently difficult. It could be a mistake, a relationship challenge, or a feeling of not being enough. Acknowledge your pain: Notice what’s happening inside you without judgment. Gently name it: “This is hard,” or “I’m really struggling right now.” Remember you’re not alone: Remind yourself that struggle is part of being human. Say something like: “Others feel this way too,” or “It’s normal to have moments like this.” Offer yourself kindness: Bring warmth to the part of you that’s hurting. You might place a hand over your heart, hold your face gently, or clasp your hands. Physical touch helps calm the nervous system and signals care. Speak supportive words to yourself: Say something to yourself that you’d say to a good friend in the same situation like, “I’m here for you.” “It’s okay to be imperfect.” “You’re doing the best you can.” Let the compassion sink in: Take a few slow breaths. Feel your body softening. Notice any sense of calm, warmth, or ease that arises, even if it’s subtle. You can return to this practice anytime you feel overwhelmed or self-critical. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout. Related Happiness Break episodes: The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8 A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x Related Science of Happiness episodes: How to Stick to Your Resolutions in 2024: https://tinyurl.com/mub9z9z4 How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 Why We Need Friends With Shared Interests: https://tinyurl.com/bp8msacj We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts:https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/3eep76z6

What happens when imagination meets perception, and ordinary objects come alive? We explore the science of pareidolia. Summary: Our minds are wired to find meaning, even in randomness— which is why sometimes we can see faces and patterns in everyday objects. In this episode of The Science of Happiness, we explore how this phenomenon, called pareidolia, can shift how we experience our surroundings and open ourselves to more creativity, connection, and calm. How To Do This Practice: Pause and settle: Take a few slow breaths and allow yourself to slow down. Let your mind soften its focus. Choose your space: Look around your home, your walk, or wherever you are. Everyday objects work best— walls, trees, clouds, shadows. Let curiosity lead: Notice shapes, textures, or patterns that catch your eye. Don’t try to find something, just observe. See what appears: Allow your imagination to play. Do you see a face, an animal, a tiny scene hidden in plain sight? Stay with it: Notice how it feels to find meaning in randomness. What emotions or memories come up? Reflect and return: Take a final look around. Does your space or the way you see the things around you feel any different now? Scroll down for a transcription of this episode. Today’s Guests: MALIK MAYS is an Oakland-based musician who also releases music under the name Mahawam. Learn more about Malik here: https://mahawam.com/bio ANTOINE BELLEMARE-PEPIN is a neuroscientist and artist, who researches the connection between pareidolia and creativity.  Learn more about Antoine here: https://tinyurl.com/233w9rym Related The Science of Happiness episodes:   The Healing Effects of Experiencing Wildlife: https://tinyurl.com/bde5av4z Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakj How To Tune Out The Noise: https://tinyurl.com/4hhekjuh Related Happiness Breaks: Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7 Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/yzp9hykv

Dedicating a little time to tune into your body fortifies you to better handle the stresses of daily life. How To Do This Practice:  Find your space: Choose a quiet place where you feel safe and comfortable. You can sit, stand, or lie down, whatever helps you relax. If sitting, rest your hands on your thighs; if standing, let them hang by your sides. Begin with your breath: Close your eyes. Inhale slowly to a count of four, feeling your belly and chest expand. Exhale to a count of four, letting your body soften. Notice the temperature of the air as it moves in and out through your nose. Start at your feet: Bring your attention to your feet on the ground. Notice sensations— pressure, warmth, tingling. Gently wiggle your toes. On the next breath, move your awareness to your ankles and calves, then your knees, thanking them for their steady work. Move up the body: With each breath, shift attention upward. Thighs, hips, and lower back, then your stomach. Feel it rise and fall with your breath. Continue up through your back and shoulders, releasing any tension there. Soften the upper body: Turn your attention to your throat, face, and head. Relax your jaw, smooth your forehead, and feel any soft tingling at the top of your head. Then bring awareness to your hands and fingers. Close with awareness: Take a few final deep breaths. On your last exhale, open your eyes gently. Notice how your body feels and carry that awareness into the rest of your day. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: DACHER KELTNER is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley. Related Happiness Break episodes: A Mindful Breath Meditation: https://tinyurl.com/mr9d22kr Embodying Resilience: https://tinyurl.com/46383mhx The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8 Related Science of Happiness episodes: Breathe Away Anxiety: https://tinyurl.com/3u7vsrr5 How To Show Up For Yourself: https://tinyurl.com/56ktb9xc How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/4fjwac6y

We explore how embracing uncertainty enables us to move beyond climate anxiety and despair to hope and action, with author and activist Rebecca Solnit. Summary: When you think about climate change, do you feel hope? In this episode of The Science of Happiness, we examine what it means to feel hopeful for the future of our planet. Renowned writer and activist Rebecca Solnit shares why she loves uncertainty, what gives her hope, and how hope empowers her. Later, we hear from climate scientist Patrick Gonzalez about why he believes climate hope is scientifically sound, and how much power we truly have to create meaningful change. How To Do This Practice: Acknowledge the hard stuff: Hope doesn’t come from ignoring reality, it begins with honesty. Naming the fears, grief, or overwhelm we feel about climate change and life’s challenges. Remember uncertainty leads to possibility: Despair often assumes the future is fixed. But history is full of surprises and turning points. When we leave space for uncertainty, we leave space for possibility. Focus on progress, not perfection: Every step forward matters. Clean energy expanding, policies shifting, communities protecting what they love. Small and large wins alike fuel the feedback loop between hope and action. Nourish yourself with beauty, awe, and joy: A sunrise, music, dancing, kindness, or the courage of others can all awaken something bigger in us. Awe quiets despair and helps us see new ways forward. Connect with others: Hope grows when it’s shared. Joining movements, communities, or simply leaning on friends creates a sense of belonging and power. Together, the ants can move the elephant. Practice hope daily: Some days hope comes easily; other days it doesn’t. That’s normal. Journaling, noticing progress, limiting bad news, and showing up in community are all ways to keep practicing. Scroll down for a transcription of this episode.  Today’s Guests: REBECCA SOLNIT is an author, activist, and historian. She has written over 20 books on Western and Indigenous history, feminism, social change, hope, and disaster. Learn more about Rebecca Solnit here: http://rebeccasolnit.net/ PATRICK GONZALEZ is a climate change scientist and forest ecologist at the University of California, Berkeley. Learn more about Patrick Gonzalez here: http://www.patrickgonzalez.net/ Related The Science of Happiness episodes:   Climate, Hope, & Science Series: https://tinyurl.com/pb27rep The Healing Effects of Experiencing Wildlife: https://tinyurl.com/bde5av4z Related Happiness Breaks: How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/3uw3hdk3

Zen and mindfulness teacher Henry Shukman guides us in a meditation that invites us to listen deeply and find clarity in quiet. How To Do This Practice: Find Stillness: Sit comfortably in a quiet space. Close your eyes if you’d like, and allow your body to settle. Bring Your Attention to the Present: Take a few deep breaths. Let go of to-do lists or distractions, gently arriving in this moment. Tune In to the Sounds Around You: Begin to notice the soundscape of your environment. Near or far, loud or soft. Don’t judge or label the sounds, just hear them. Notice Background Silence: Beyond individual sounds, sense the quiet in which all sounds arise. This isn’t just an absence of noise, it’s a felt sense of stillness. Soak in the Quiet: Rest your awareness in this space of quiet. Let it wash over you, soften you, and bring you back to yourself. Gently Return: When you're ready, bring small movements back to your body. Wiggle your fingers or stretch. Open your eyes and carry this quiet awareness into the rest of your day. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: Henry Shukman, is a poet, mindfulness teacher, and author of Original Love: The Four Inns on the Path of Awakening.  Learn more about Shukman’s work: https://henryshukman.com/about Order his book, Original Love: The Four Inns on the Path of Awakening: https://tinyurl.com/mwv5cuxr Related Happiness Break episodes: A Mindful Breath Meditation: https://tinyurl.com/mr9d22kr A Meditation for When You Feel Uneasy: https://tinyurl.com/4x27ut3p Find Calm When You Can’t Clear Your Mind: https://tinyurl.com/3u8k2j8h A Meditation on Original Love and Interconnectedness: https://tinyurl.com/ye6baxv3 Related Science of Happiness episodes: How To Tune Out The Noise: https://tinyurl.com/4hhekjuh How To Show Up For Yourself: https://tinyurl.com/56ktb9xc How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/3bs7udur

Learn why uncertainty fuels anxiety and how noticing our body’s stress signals can help us find calm. Summary: One in five adults in the U.S. report living with anxiety, and many of us struggle to control or avoid the feelings that come with it. Science shows that tuning into the body, rather than resisting discomfort, can actually reduce anxiety and strengthen resilience. Join us on The Science of Happiness as we explore what anxiety teaches us about control, uncertainty, and how to care for ourselves with more compassion. How To Do This Practice: Create a quiet moment for yourself: Find a space where you won’t be interrupted—even just for 30 seconds. Close the door, silence your phone, and step away from distractions. Take a deep breath in: Begin with one slow, steady inhale. On the exhale, let your body soften. Keep your breathing gentle, not forced. Do a quick scan: Where are you holding stress? Maybe in your chest, shoulders, or jaw. Simply notice the tightness or pressure without trying to change it. Breathe into those sensations: With each inhale, imagine sending your breath to the place where stress lives in your body. With each exhale, release a little of that tension—like letting it flow out. Name what’s on your mind: Ask yourself: What am I feeling? Am I anxious about the past, worried about the future, or caught up in uncertainty? You don’t need to solve or fix anything—just acknowledge it. Let it go, even briefly: Tell yourself, I don’t have to fix this right now. Allow the stress to soften as you exhale. Even 20–30 seconds can bring a sense of calm and clarity. Scroll down for a transcription of this episode. Today’s Guests:  JENNY LITTLE is a Health and Fitness Director at the Albany YMCA. DR. ELISSA EPEL is a psychologist and professor at UCSF. Her research shows how chronic stress and anxiety affect our bodies at the cellular level. Learn more about Dr. Elissa Epel here: https://www.elissaepel.com/ Related The Science of Happiness episodes:   How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 Hot to Tap Your Way to Calm and Clarity: https://tinyurl.com/psmskjyp How To Tune Out The Noise: https://tinyurl.com/4hhekjuh Related Happiness Breaks: Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7 A Meditation for When You Feel Uneasy: https://tinyurl.com/4x27ut3p A Meditation For When You Have Too Much To Do: https://tinyurl.com/5dvk3d7m Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/mskvfmv4

When was the last time you thought about your ancestors? This guided meditation by Indigenous scholar Yuria Celidwen will help you connect to your heritage and reap the potent benefits of remembering your roots. How To Do This Practice: Arrive and Center: Find a comfortable position. Close your eyes if you’d like. Place your attention at the center of your chest. Notice how your chest expands as you inhale, pauses, and gently releases as you exhale. Rest in that pause between breaths. Open the Heart Space: Imagine your chest softening and opening. With each breath, sense a feeling of spaciousness there. Let this space become an anchor to return to. Invite Your Lineage: In that pause of breath, bring awareness to your ancestors. Elders of the past, present, and those yet to come. Acknowledge the richness and complexity of your lineage.  Remember Origin Stories: Call to mind the stories of your elders and their elders before them. Picture their journeys, the lands they once touched, and the lives they carried forward. Imagine their footsteps across the earth, leading to where you stand today. Connect Land and Heart: Visualize the lands your ancestors belonged to. The soils, waters, and skies that sustained them. Bring those lands into the center of your chest, merging them with your breath, your heart, and your pause. Feel the connection ripple from them to you, and from you back to them. Rest in Home and Belonging: Let the word home echo silently in your heart. With each breath, feel this home expand outward—into belonging, togetherness, and care for all living beings and for the Earth itself. Rest in that pulse of vastness and possibility. Scroll down for a transcription of this episode. Today’s Happiness Break Guide:  DR. YURIA CELIDWEN is an indigenous scholar of contemplative studies, and author of the book, Flourishing Kin: Indigenous Foundations For Collective Well-Being. Learn more about Dr. Celidwen: https://www.yuriacelidwen.com/ Related Happiness Break episodes: Where Did You Come From: https://tinyurl.com/2y9uyjj6 How To Tune Into Water’s Restorative Power: https://tinyurl.com/2k6ybzrs How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Related Science of Happiness episodes: Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj How Water Heals: https://tinyurl.com/utuhrnh3 Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/ycy9xazc

Even just a few minutes of dancing can shift energy, release emotions, and remind us to care for ourselves while we care for others. Summary: Dance isn’t just fun—it’s scientifically shown to make us happier, ease stress, and strengthen social bonds. From swaying in the kitchen to joining a community class, movement helps us regulate our nervous systems and reconnect with joy. In this episode of The Science of Happiness, we explore what the science says about how dancing supports well-being for parents, caregivers, and families. How To Do This Practice:  Pick a Song You Love: Choose music that makes you want to move. Even if it’s just a little sway. It could be something upbeat or a song from your childhood that feels comforting. Start Small: Give yourself permission to move for just five minutes. No pressure to “work out”—the goal is to shift your energy and lift your mood. Follow Your Body: Sway, step, shake, or spin. There’s no right or wrong way. Let your body lead instead of worrying about looking a certain way. Play with Pausing: Try stopping mid-song for a “freeze” moment, then move again. Pausing helps build awareness, self-control, and a sense of play. Invite Connection: If you have kids, family, or friends around, pull them into the movement. Science shows that dancing together strengthens bonds and amplifies joy. Release and Reset: Notice how you feel after moving— lighter, calmer, maybe more grounded. Let dance be a way to release tension and return to your day with more energy. Scroll down for a transcription of this episode. Today’s Guests:   MAGDALENE MARTINEZ is a licensed clinical social worker who works with children, teens and adults.  Learn more about Magdalene here: https://www.oceandustwellness.com/ DR. ÖZGE UGURLU is a behavioral scientist in the social interaction lab at UC Berkeley. Her research centers on emotions, self-control, and child development. Add Dr. Ugurlu on Linkedin here: https://www.linkedin.com/in/ozge-ugurlu Related The Science of Happiness episodes:   Caring for Caregivers Series: https://tinyurl.com/4k2hv47j Our Caring for Caregivers series is supported by the Van Leer Foundation, an independent Dutch organization working globally to foster inclusive societies where all children and communities can flourish.  To discover more insights from Van Leer Foundation and others on this topic, visit Early Childhood Matters, the leading platform for advancing topics on early childhood development and connecting diverse voices and ideas across disciplines that support the wellbeing of babies, toddlers and caregivers around the globe. Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/4uuhku3z

Through breath, compassion, and kind words to yourself, this guided meditation helps you forgive yourself, let go, and move forward with love. How To Do This Practice: Get Comfortable: Sit upright but relaxed. Close your eyes or soften your gaze, and take a few slow, deep breaths. Inhale gently through your nose and slowly, twice as long, through your mouth. Bring Something to Mind: Think of a mistake, harsh word, or regret you’re holding against yourself. Notice how it feels in your body, without judging it. Acknowledge What Happened: Silently say to yourself: “I acknowledge that I made this mistake.” Take a breath. Remember Your Humanity: Remind yourself: “I am human. Being human means I will sometimes fall short.” Offer Forgiveness: Place a hand over your heart (or somewhere comforting) and repeat: “I forgive myself for this. May I learn from it and move forward.” Close with Kindness: Breathe deeply. Once more, say: “I forgive myself. May I treat myself with kindness.”  Check In with Your Body Again: Notice if anything feels lighter or softer—maybe your breath, your shoulders, or your chest. Allow yourself to rest in that shift, however small. Take one final deep breath: When you feel ready, gently open your eyes and return to your day. Scroll down for a transcription of this episode.  Today’s Happiness Break Guide: DACHER KELTNER is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley. Related Happiness Break episodes: A Meditation on Original Love: https://tinyurl.com/5u298cv4 Who Takes Care of You: https://tinyurl.com/5xmfkf73 A Note to Self on Forgiveness: https://tinyurl.com/y53tkn87 Related Science of Happiness episodes: Nine Steps to Forgiveness: https://tinyurl.com/vb7kk5ky How to Show Up For Yourself: https://tinyurl.com/56ktb9xc This episode is part of "Putting the Science of Forgiveness into Practice," a multiyear project run by the Greater Good Science Center and supported by the Templeton World Charity Foundation (TWCF). Learn more about forgiveness on TWCF's Discover Forgiveness website. Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/yh2a5urt

Research shows that simple practices such as self-hugs, soothing touch, and hand-to-heart can calm the nervous system, supporting caregivers and the children in their care. Summary: From parents to teachers, caregiving can be overwhelming and exhausting. This episode of The Science of Happiness dives into simple touch-based strategies that promote calm, reduce stress, and foster stronger connections. Researchers share how even brief moments of self-soothing or supportive touch can improve mental and physical health for caregivers and children.  How To Do This Practice:  Sit or stand comfortably and take a moment to notice your body. Soften your jaw and shoulders. If it feels safe, close your eyes or lower your gaze. Place one hand on your belly, both hands over your heart, or give yourself a self-hug— whatever feels most comfortable and natural. Let the weight of your hands feel steady and supportive. Take a slow inhale through your nose and a longer exhale through your mouth. Silently repeat a kind phrase to yourself, like “How can I be a friend to myself today?” and “It’s okay to make mistakes.” Feel the warmth and weight of your hands. On each exhale, invite a little ease into your face, shoulders, belly, and back. Notice any tiny shift toward calm. Wrap your arms around your torso and apply comfortable pressure, finishing with a gentle self-hug before returning to your day.  Scroll down for a transcription of this episode. Today’s Guests: THERESA ALEXANDER is a pre-K teacher based in Arlington, Virginia, with nearly 20 years of teaching experience. She’s also a new mother. MICHAEL BANISSY is a psychology professor at University of Bristol and the author of “Touch Matters: Handshakes, Hugs, and the New Science on How Touch Can Enhance Your Well-Being.” Learn more about Michael here: https://www.banissy.com/ Related The Science of Happiness episodes:   Caring for Caregivers Series: https://tinyurl.com/4k2hv47j Related Happiness Breaks: The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8 Our Caring for Caregivers series is supported by the Van Leer Foundation, an independent Dutch organization working globally to foster inclusive societies where all children and communities can flourish.  To discover more insights from Van Leer Foundation and others on this topic, visit Early Childhood Matters, the leading platform for advancing topics on early childhood development and connecting diverse voices and ideas across disciplines that support the wellbeing of babies, toddlers and caregivers around the globe. Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/4ppzs8kw

In this guided meditation with poet and teacher Henry Shukman, learn how allowing discomfort, rather than resisting it, can open the door to greater calm and self-compassion. How To Do This Practice:  Find a Comfortable Position: Sit comfortably, either upright with your head balanced or reclining, and relax your jaw, shoulders, and hands. Invite Warmth and Softness into the Body: Gently bring awareness to different parts of your body—chest, belly, seat, legs, and feet. Imagine a gentle sweep of rest and quiet spreading through you, like a soft, warm wave. Notice Any Unease Without Trying to Change It: See if you can detect any subtle unease or restlessness. Instead of pushing it away, simply acknowledge it. Soften and Warm the Whole Torso: Move your awareness to the shoulders, sides, back, chest, and belly. Imagine each area softening like warm wax. Let this warmth frame your torso, surrounding even areas of tension or discomfort. Hold What You Find in Loving Awareness: Rather than trying to “fix” or remove unease, allow it to be held by your warmth and softness.  Return Gently: When you feel ready, slowly bring small movements back into your body. Open your eyes and notice your surroundings, carrying a sense of warmth and acceptance with you. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: Henry Shukman, is a poet, mindfulness teacher, and author of Original Love: The Four Inns on the Path of Awakening.  Learn more about Shukman’s work: https://henryshukman.com/about Order his book, Original Love: The Four Inns on the Path of Awakening: https://tinyurl.com/mwv5cuxr Related Happiness Break episodes: Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5 Embodying Resilience: https://tinyurl.com/46383mhx A Meditation on Original Love: https://tinyurl.com/5u298cv4 Related Science of Happiness episodes: Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7 How To Show Up For Yourself: https://tinyurl.com/56ktb9xc How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/4x27ut3p

There’s a tapping practice shown to ease stress, balance emotions, and support healing. We explore the science behind Emotional Freedom Technique, or EFT. Summary: Emerging research shows that a body-tapping technique called Emotional Freedom Technique, or EFT, can help calm the nervous system, improve emotional awareness, and support healing from trauma. In this episode of The Science of Happiness, we follow illustrator Minnie Phan's journey of using this evidence-based practice to connect with herself, care for her mental health, and create from a place of resilience. How To Do This Practice:  Identify the issue: Choose one specific feeling, thought, or physical sensation that’s bothering you, such as stress, sadness, or tension in your body. Rate the intensity: On a scale of 0 to 10 (with 10 being the most intense), rate how strongly you feel it right now. This will help you notice changes as you tap. Create your setup statement: Say a phrase that names your feeling and affirms self-acceptance, such as: "Even though I feel anxious, I fully and completely accept myself." Gently tap 5–7 times on each point: Side of hand, inner eyebrow above your nose, side of eye, under eye, under nose, chin, collarbone, under arm, and top of head. Repeat while tapping: As you tap each point, repeat a shortened reminder phrase (e.g., “I feel anxious” or “I accept myself”) while taking slow, steady breaths. Reassess and repeat if needed: Pause, take a breath, and rate your intensity again. Continue another round or two until you notice a shift toward more calm or ease. Scroll down for a transcription of this episode. Today’s Guests: MINNIE PHAN is an illustrator and publisher of the picture book, The Yellow Áo Dài. Phan has also collaborated with Pulitzer Prize winning author Viet Thanh Nguyen on the book, Simone.  Learn more about Minnie Phan here: https://www.minniephan.com/ Follow Minnie Phan on Instagram: @minnie_phan  DR. PETA STAPLETON is a world-leading researcher in the Emotional Freedom Technique.  Learn more about Dr. Peta Stapleton here: https://www.petastapleton.com/ Follow Dr. Peta Stapleton on LinkedIn: @petastapleton Related The Science of Happiness episodes:   How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 The Science of Humming: https://tinyurl.com/4esyy6nd Related Happiness Breaks: Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8 Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/psmskjyp

Witnessing the suffering of others can be deeply painful. In this guided meditation, Anushka Fernandopulle helps you cultivate both compassion and the ability to soothe yourself in the face of that pain. How to Do This Practice: Find somewhere peaceful, sit down and get comfortable. Once you’re ready, gently close or soften your eyes. Start taking deep breaths and relax your body. Part by part, release tension in different areas of your body. Think of someone or a group of people you know or have heard of who may be having a hard time. Bring to mind an image of them. Connect with whatever it is they are struggling with. Mentally, make some wishes of compassion for them. For example, “May you be free from pain.” Or, “I am here with you.” You can also use this practice to focus on your own pain. To do this, call to mind your struggles and give yourself the same compassion you gave others. Scroll down for a transcription of this episode.  Today’s Happiness Break guide: ANUSHKA FERNANDOPULLE is a meditation teacher who trained in Buddhist meditation for over 30 years. After studying Buddhism at Harvard, she spent four years in full-time meditation training in the U.S., India, and Sri Lanka. Check out Anushka’s upcoming meditation retreats: https://www.anushkaf.org Follow Anushka on Instagram: https://tinyurl.com/ytn3vvhz Check out Anushka’s Dharma Talks: https://tinyurl.com/ydacvamn Related Happiness Break episodes: Fierce Self-Compassion Break: https://tinyurl.com/yk9yzh9u Who Takes Care of You: https://tinyurl.com/5xmfkf73 A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y Related Science of Happiness episodes: How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 How To Show Up For Yourself: https://tinyurl.com/56ktb9xc Are You Remembering the Good Times: https://tinyurl.com/483bkk2h We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription:https://tinyurl.com/2tcp2an9

Music helped former Talking Heads frontman David Byrne come out of his shell and connect with others—and research shows he's not alone. We explore the science behind how music shapes our social lives. Summary: Musician and artist David Byrne reflects on how music opened his world as a shy kid, offering both an outlet and a sense of belonging. We delve into the science behind music's social power and how it can offer both personal transformation and collective healing. How To Do This Practice: Tune Into What Moves You: Think back to the first songs or sounds that made you feel something—excitement, belonging, or wonder. Create a playlist that reflects those emotions or moments. Create Space to Listen Deeply: Put away distractions and really listen. Whether it's on a walk, lying down, or with headphones. Let the rhythm, lyrics, or mood take you somewhere new. Use Music as a Mirror: Notice how the music reflects your mood, identity, or desires. Ask yourself: What is this music helping me feel or understand about myself? Make Music, Even Imperfectly: Play an instrument, sing in the car, hum along. Do whatever feels natural. Self-expression through music doesn’t require perfection, only sincerity. Share It With Others: Invite someone to listen with you, send a favorite song to a friend, or sing with a group. Social connection strengthens when we engage in music together. Let Music Move You Into Action or Insight: Reflect on what the music stirs in you. Does it inspire creativity, protest, healing, or joy? Let that feeling guide how you show up in the world. Scroll down for a transcription of this episode. Today’s Guests: DAVID BYRNE is an artist, writer, filmmaker, record producer, and frontman and guitarist for the band Talking Heads. Visit David Byrne’s official website here: https://whoisthesky.davidbyrne.com/ PATRICK SAVAGE is an associate professor in the Faculty of Environment and Information Studies at Keio University in Japan. Learn more about Patrick Savage here: https://tokyo.mutek.org/en/speakers/patrick-savage Related The Science of Happiness episodes:   The Science of Awe Series: https://tinyurl.com/3jz8rnev The Science of Singing Along: https://tinyurl.com/4nbb3v76 The Science of Humming: https://tinyurl.com/4esyy6nd How Music Can Hold and Heal Us: https://tinyurl.com/49svzn4v Related Happiness Breaks: Music to Inspire Kindness in Kids: https://tinyurl.com/yjk344rd A Humming Technique to Calm Your Nerves: https://tinyurl.com/mr42rzad Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/24ajj7xr

Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam. How to Do This Practice: Reflect on an area of your life that brings you joy—whether it’s a small moment, an activity, or a connection. Imagine experiencing that joyful moment. Feel the smiles, peace, and lightness it brings. Let yourself fully connect with the positive emotions. As you reflect, silently say to yourself, “May my joy and my happiness increase.” Allow this intention to sink into your heart. Bring to mind someone in your life who is experiencing happiness or success. Picture them in their joyful state. In your mind, say to them, “May your joy and happiness increase.” Or, “I’m happy for your happiness. May your happiness continue.” Remind yourself that joy is limitless, like the stars in the universe. Celebrating the joy of others enhances your own happiness. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: Spring Washam, is a meditation teacher based in Oakland, California. She is also the author of the book, The Spirit of Harriet Tubman: Awakening from the Underground.  Learn more about Spring and her new book: https://www.springwasham.com/Follow Spring on Instagram:https://www.instagram.com/springwasham/Check out Spring’s YouTube channel: https://tinyurl.com/22njyd29 Related Happiness Break episodes: Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x Wishing Others’ Well, With Anushka Fernandopulle: https://tinyurl.com/jrkewjs8 A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y Related Science of Happiness episodes: Where to Look for Joy: https://tinyurl.com/5n7thrh4 Are You Remembering the Good Times: https://tinyurl.com/483bkk2h Why We Should Seek Beauty: https://tinyurl.com/yn7ry59j Follow us on Instagram: @ScienceOfHappinessPodWe’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/24c7t4cf

What if burnout isn’t a breaking point, but an invitation to slow down, tune in, and hear the intuition you have been trying to say all along? Summary: When we’re deep in burnout, even the simplest decisions can feel overwhelming. This episode of The Science of Happiness explores the difference between urgency and intuition, and what it takes to rebuild trust in your inner knowing. It’s a conversation about slowing down, listening inward, and finding clarity on the other side of exhaustion. How To Do This Practice:  Pause the noise: Set aside 5–10 minutes without screens, music, or conversation. Let yourself settle into stillness, even if it feels uncomfortable at first. Feel your body: Bring your attention inward. Notice physical sensations—tightness in your chest, a flutter in your gut, warmth in your hands—without trying to change them. Breathe and soften: Take a few slow, gentle breaths. With each exhale, invite your body to soften and release any tension. Ask a simple question: Bring to mind something you’re unsure about. Ask yourself softly, “What do I really know about this?” or “What feels true right now?” Notice what arises: Pay attention to the first felt sense—not the loudest thought, but the quiet feeling underneath. It might show up as a word, image, emotion, or subtle pull in the body. Close with trust: You don’t need a final answer. Just acknowledge what you noticed, thank yourself for listening, and carry that quiet knowing with you as you move forward. Scroll down for a transcription of this episode. Today’s Guests: ZAKIYA GIBBONS is an award-winning journalist. She is a host, story editor, podcast producer, writer, and voice actor based in Brooklyn. Learn more about Zakiya here: https://www.zakiyagibbons.com/ Follow Zakiya on Instagram: @zak_sauce JOEL PEARSON is a Psychologist, Neuroscientist and public intellectual, keynote speaker, working at the forefront of science, innovation and agile science. Learn more about Joel here: https://www.profjoelpearson.com/ Follow Joel on Instagram: @profjoelpearson Related The Science of Happiness episodes:   How Awe Helps You Navigate Life’s Challenges: https://tinyurl.com/2466rnm4 How Exploring New Places Can Make You Feel Happier: https://tinyurl.com/4ufn2tpn Related Happiness Breaks: Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/4hbknadj

Just a soft smile and a few minutes of breath can shift your mood, lower stress, and deepen your sense of connection. How To Do This Practice:  Settle In: Find a comfortable seat, rest your hands gently, and soften your gaze or close your eyes. Breathe and Soften: Take a few slow, deep breaths. In through the nose, out through the mouth, relaxing your face, jaw, and neck. Form a Gentle Smile: Let a soft, effortless smile form at the corners of your mouth. Think of something or someone that makes you smile. Turn the Smile Inward: Imagine that smile radiating inside your body, through your face, throat, and chest. Send the Smile Through Your Body: With each breath, guide the smile to your heart, lungs, digestive system, and spine, acknowledging and appreciating each part. Close Gently: Let the smile spread throughout your whole body, take one final deep breath, and slowly open your eyes, carrying the smile into the rest of your day. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: DACHER KELTNER is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley. Related Happiness Break episodes: Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5 A Meditation on Original Love: https://tinyurl.com/5u298cv4 Embodying Resilience: https://tinyurl.com/46383mhx Related Science of Happiness episodes: Are You Remembering the Good Times: https://tinyurl.com/483bkk2h Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7 Why We Should Seek Beauty: https://tinyurl.com/yn7ry59j Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.  Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/s4wk4x4y

From childhood adventures to post-trauma recovery, explore how our parks support our well-being— and why access to them matters. Summary: Nature has long been a source of wonder, healing, and connection. But access to those green spaces—from neighborhood parks to national treasures—are increasingly at risk. In this episode of The Science of Happiness, we hear how awe-inspiring outdoor experiences can help us feel more alive and less alone, and what we can do to protect those spaces. How To Do This Practice:  Step outside with intention, even if it’s just to your backyard, a nearby park, or a patch of grass. Pause and take a few deep breaths to ground yourself and shift your attention from doing to simply being. Notice the details around you. The movement of leaves, the pattern of clouds, the sound of birds or distant traffic. Look for something that surprises or moves you, no matter how small, like a weed blooming through concrete or shifting light on a tree. Let yourself feel whatever arises, whether it’s wonder, calm, grief, or joy—there’s no right way to experience awe. Before you return indoors, take a moment to reflect on what you saw or felt, and how it might shift your day or perspective. Scroll down for a transcription of this episode. Today’s Guests: STACY BARE is a climber, mountaineer, and skier. Climbing helped Stacy recover from PTSD from a year in Baghdad as a Civil Affairs Team Leader in the Army. He is the recipient of the Bronze Star for merit and a combat action badge and named one of National Geographic’s Adventurers of the Year for 2014.​ Follow Stacy on Instagram: @stacyabare Add Stacy on Linkedin: https://tinyurl.com/49zazw8f Related The Science of Happiness episodes:   The Healing Effects of Experiencing Wildlife: https://tinyurl.com/bde5av4z How to Do Good for the Environment (And Yourself): https://tinyurl.com/5b26zwkx Experience Nature Wherever You Are, with Dacher: https://tinyurl.com/mrutudeh Related Happiness Breaks: How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 A Walking Meditation: https://tinyurl.com/mwbsen7a Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/3fv7695k

What if you could tap into your inherent resilience at any time? Prentis Hemphill guides a meditation to turn good memories into a state of resilience. How To Do This Practice: Get Comfortable in Your Body: Find a position, seated, standing, or lying down, that feels right. Move, shake, or sound out anything that helps you arrive in your body. Conjure a Resilient Memory: Call to mind a moment, place, or experience that makes you feel strong, creative, or connected, something that reminds you of your resilience. Let It Fill You Up: Notice where that memory lives in your body, and let it expand into your arms, legs, face, and breath until it energizes your whole being. Turn It Up: Amplify the sensation by 20%, letting it spill through your muscles and cells. Notice shifts in breath, posture, and energy. Turn It Down: Gently reduce the sensation, bit by bit, and observe what changes. What stories re-emerge, how your body responds, and how you make that shift. Carry It With You: Return to the present moment with the option to bring that resilience with you at the volume and intensity you need, knowing it’s always available. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: PRENTIS HEMPHILL is the founder of the Embodiment Institute, and a writer and therapist who prioritizes the body in their approach to healing. Learn More About the Embodiment Institute: https://www.theembodimentinstitute.org/about Check out Prentis’ website: https://prentishemphill.com Follow Prentis on Twitter: https://twitter.com/prentishemphill Follow Prentis on Instagram: https://tinyurl.com/4d99f4xs Related Happiness Break episodes: Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7 Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y Related Science of Happiness episodes: How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 Breathe Away Anxiety: https://tinyurl.com/3u7vsrr5 Are You Remembering the Good Times: https://tinyurl.com/483bkk2h Follow us on Instagram: @ScienceOfHappinessPodWe’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/46383mhx

How can we build a sense of hope when the future feels uncertain? Poet Tomás Morín tries a writing practice to make him feel more hopeful and motivated to work toward his goals. Summary: Can writing about your hopes make you feel more optimistic? In this episode, poet Tomás Morin tries a hope-focused writing practice developed by psychologist Charlotte Van-Oyen Witvliet. Backed by research, the practice helps people feel more hopeful, motivated, and grounded in gratitude, even in the face of uncertainty. How To Do This Practice:  Write about something you deeply hope will happen, but can’t fully control. Reflect on how important this hope is to you and how motivated you are to pursue it.  Recall a past hope that once felt uncertain but eventually came true. Write about what you’re grateful for from that experience, including who helped and what you learned. Connect what you learned then to what you’re hoping for now. End by naming one small action you can take today toward your current hope. Scroll down for a transcription of this episode. Today’s Guests: TOMÁS MORIN is a poet who won an American Poetry Review Honickman First Book Prize for his collection of poems A Larger Country. He’s currently a professor at Rice University. Check out Tomás’ work: https://www.tomasqmorin.com/ |Read some of Tomás’ poems: https://tinyurl.com/3v8u6m5h Read Tomás’ latest book: https://tinyurl.com/aej9cw3a CHARLOTTE VAN OYEN-WITVLIET is a clinical psychologist who teaches at Hope College in Holland, Michigan. Learn more about Charlotte’s work: https://tinyurl.com/yc65w4nu Related The Science of Happiness episodes:   Climate, Hope, & Science Series: https://tinyurl.com/pb27rep Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakj How To Show Up For Yourself: https://tinyurl.com/56ktb9xc How To Feel Better About Yourself: https://tinyurl.com/42fn62a2 Related Happiness Breaks: A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y 5 Minutes of Gratitude: https://tinyurl.com/r6pkw2xx A Humming Technique to Calm Your Nerves: https://tinyurl.com/mr42rzad Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/557waxw7

Does your to-do list feel endless? Try this short, guided practice to help you reflect, reconnect, and release the pressure to do it all perfectly. How To Do This Practice: Find a Comfortable Posture: Sit or stand tall with a sense of dignity, grounded, yet relaxed. Take Three Cleansing Breaths: Inhale twice through the nose, then exhale slowly through the mouth. Repeat this three times to settle into the moment. Scan Your Body from Head to Toe: Gently bring your attention to each part of your body, noticing sensations and letting go of any tension as you move downward. Visualize Your To-Do List as Floating Bubbles: Imagine each task as a bubble above you. Observe them without judgment, simply noticing their presence. Ask Reflective Questions: Is it the number of tasks that’s overwhelming, or is it fear of forgetting, failing, or letting someone down? What’s truly fueling your stress? Recenter with Gratitude and Self-Compassion: Acknowledge that being needed is a form of purpose. Remind yourself that even if not everything gets done, you are still enough and already whole. Scroll down for a transcription of this episode.  Explore more talks, workshops, and resources atggsc.berkeley.edu/speaking. Today’s Happiness Break Guide: KIA AFCARI is the director of Greater Good Workplaces at GGSC. Kia grounds his work in the science of well-being, prosociality, and contemplative practices and uses creative methods like “instant dance parties” and Boal-informed theater techniques to achieve results. Watch Kia’s TED Talk on reshaping diversity, equity, and inclusion here: https://tinyurl.com/483tdjp5 Related Happiness Break episodes: Making Space For You: https://tinyurl.com/yk6nfnfv Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7 Who Takes Care of You: https://tinyurl.com/5xmfkf73 Related Science of Happiness episodes: Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 How To Show Up For Yourself: https://tinyurl.com/56ktb9xc Follow us on Instagram: @ScienceOfHappinessPodWe’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/5dvk3d7m

What happens when the world sees you as a hero, but you feel lost inside? Abby Wambach, a trailblazer in women’s soccer, shares how facing life’s challenges after retirement helped her discover truth, healing, and self-love.  Summary: Abby Wambach spent years chasing excellence as a world-class athlete, only to find that winning gold didn’t bring the inner fulfillment she craved. In this powerful conversation, she reflects on addiction, shame, identity, and the hard-earned lessons of self-love. Her honesty reveals a new kind of strength. One rooted in vulnerability and the courage to be fully seen. This episode was supported by a grant from The John Templeton Foundation on Spreading Love Through The media. How To Do This Practice:  Acknowledge the belief that achievement or perfection will make you feel whole. Notice when success doesn’t bring lasting happiness, and let yourself feel that disappointment. Share your struggles honestly, even the ones you're ashamed of. Choose to live openly instead of hiding parts of yourself to fit others’ expectations. Ask yourself where your beliefs about worthiness and shame come from. Keep coming back to love and accept yourself, especially the parts you were taught to hide. Scroll down for a transcription of this episode. Today’s Guests: ABBY WAMBACH is a two time World Olympic gold medalist, FIFA world champion, and bestselling author. She is a member of the National Soccer Hall of Fame and a six-time winner of the U.S. Soccer Athlete of the Year award. Follow Abby on Instagram here: @abbywambach Order her book We Can Do Hard Things here: https://treatmedia.com/ Listen to Abby’s podcast here: https://wecandohardthingspodcast.com/ Related The Science of Happiness episodes:   Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakj The Contagious Power of Compassion: https://tinyurl.com/3x7w2s5s How Awe Helps You Navigate Life’s Challenges: https://tinyurl.com/2466rnm4 Related Happiness Breaks: Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5 Making Space For You: https://tinyurl.com/yk6nfnfv A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/25p25ctd

Through poetic reflection, Yrsa Daley-Ward helps us embrace the in-between moments, reminding us that the unknown can be the very terrain where real change begins. Settle into Stillness: Find a quiet space, get comfortable, and take a few slow breaths to arrive in the moment. Acknowledge the Unknown: Gently notice and name any uncertainty, confusion, or emotional fog you’re feeling without needing to fix it. Welcome the Silence: Allow the silence and stillness to be here, trusting it holds meaning even if it feels uncomfortable. Reflect with Gentle Words: Repeat silently or write: “To love yourself through the darkness is to plant gardens at night.” Feel Your Connection: Remember that many others are also sitting with uncertainty, and you are not alone in this experience. Close with Compassion: Offer yourself kindness through touch or words and affirm that this pause is part of your growth. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: YRSA DALEY-WARD is an award-winning poet and author. Her debut novel, The Catch, comes out June 3rd. Learn more about Yrsa here: https://yrsadaleyward.squarespace.com/ Pre-order her book here: https://tinyurl.com/yanw6bb5 Related Happiness Break episodes: Using Art As Medicine Series: https://tinyurl.com/k3mneupx Making Space For You: https://tinyurl.com/yk6nfnfv How To Awaken Your Creative Energy: https://tinyurl.com/4fknd8ev Related Science of Happiness episodes: Our Brains on Poetry: https://tinyurl.com/y9r9dyzd How Art Heals Us: https://tinyurl.com/yc77fkzu Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj Follow us on Instagram: @ScienceOfHappinessPodWe’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription:https://tinyurl.com/234u5ds7

Learn how poetry can help your brain handle stress, process feelings, and spark insight. Summary: This episode of The Science of Happiness is part of our series Using Art As Medicine. We explore poetry, one of the oldest artforms, powers our brains, calms our nervous systems, and reduces anxiety by opening doors into our psyche. Whether you're reading or writing it, elements like rhythm, metaphor and rhyme improve memory, cognition and even self-esteem.  How To Do This Practice: Find Your Moment: Notice the time of day when you feel closest to yourself. It might be early morning before the world wakes up, or another quiet pocket of time when your thoughts are unfiltered and your heart is open. Set the Scene: Create an atmosphere that supports you. Play music that matches your mood or inspires imagination. Let it be soft and inviting, not distracting, just enough to signal to your body that this is a sacred moment. Choose Your Tools: Use what feels natural. Journal, laptop, scrap paper, napkin, the format doesn’t matter. What matters is that you’re ready to begin. Write Without Interruption: Set a timer for 5 to 10 minutes. Let your pen or fingers move freely. Don’t stop, don’t edit, and don’t worry about making sense, just see what comes. Welcome the Unsaid: Allow what’s hidden, half-formed, or surprising to emerge.  Let It Be What It Is: When the timer ends, pause. Don’t rush to interpret or fix your words. You’ve just made contact with something real, let that be enough. Scroll down for a transcription of this episode. YRSA DALEY-WARD is an award-winning poet and author. Her debut novel, The Catch, comes out June 3rd. Learn more about Yrsa here: https://yrsadaleyward.squarespace.com/ Pre-order her book here: https://tinyurl.com/yanw6bb5 SUSAN MAGSAMEN is a Professor of Neurology at John Hopkins, and author of the New York Times bestseller, Your Brain On Art: How the Arts Transform Us. Learn more about Susan Magsamen  here: https://tinyurl.com/33v8m5md Read Susan Magsamen’s book here: https://tinyurl.com/426k87f2 Related The Science of Happiness episodes:   Using Art As Medicine Series: https://tinyurl.com/k3mneupx How Art Heals Us: https://tinyurl.com/yc77fkzu Related Happiness Breaks: How To Awaken Your Creative Energy: https://tinyurl.com/4fknd8ev Making Space For You: https://tinyurl.com/yk6nfnfv A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y Tell us about your experience with poetry. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/y9r9dyzd

Spring Washam guides us on a gentle visualization to help you tap into the joy, wonder, and possibility that creativity brings. How To Do This Practice:  Settle In: Sit comfortably, close your eyes, and take a few deep breaths to ground yourself in the present moment. Invite Creativity: Silently welcome the creative energy of the universe, setting the intention to open to inspiration and joy. Visualize the Light Channel: Imagine a tube of light running from the base of your spine through the crown of your head, connecting you to the sun, stars, and infinite creative source. Feel the Flow: Picture this light pouring into your body, filling every cell with energy, possibility, and imagination. Focus on the Heart: Shift your attention to your heart center, letting it glow with passion, and affirm: “My heart is the source of my creativity. I trust it.” Anchor and Affirm: Feel your body grounded and open, breathe deeply, and declare: “I am ready. I am creative. I am a vessel of joyful expression.” Scroll down for a transcription of this episode. This episode is made possible through the generous support of the John Templeton Foundation. Today’s Happiness Break Guide: Spring Washam, is a meditation teacher based in Oakland, California. She is also the author of the book, The Spirit of Harriet Tubman: Awakening from the Underground. Learn more about Spring and her new book: https://www.springwasham.com/Follow Spring on Instagram:https://www.instagram.com/springwasham/Check out Spring’s YouTube channel: https://tinyurl.com/22njyd29 Related Happiness Break episodes: Sketching Serenity: https://tinyurl.com/mpv3d7ey Making Space For You: https://tinyurl.com/yk6nfnfv A Meditation to Inspire a Sense of Purpose: https://tinyurl.com/54uuvh7z Related Science of Happiness episodes: Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakj Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj How Art Heals Us: https://tinyurl.com/yc77fkzu Follow us on Instagram: @ScienceOfHappinessPod  We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/4fknd8ev

We explore how making art can ground us in the present and be a space of healing, connection, and joy. Summary: We explore how creative expression can support emotional resilience and physical healing in the face of life’s hardest moments and how simple acts of art-making— whether painting, drawing, or doodling—can offer grounding, release, and joy. This episode is made possible through the generous support of the John Templeton Foundation. Scroll down for a transcription of this episode. Guests: SHABNAM PIRYAEI is an award-winning writer, filmmaker, and teacher.Learn more about Shabnam here: https://shabnampiryaei.com/ Follow Shabnam on Instagram here: @shabnampiryaei  DR. GIRIJA KAIMAL is a leading researcher in art therapy who has studied how creative expression supports people. Learn more about Dr. Kaimal here: https://girijakaimal.com/ Related The Science of Happiness episodes:   Why Grownups Should Be Playful Too: https://tinyurl.com/4r85dc7m Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakj How Awe Helps You Navigate Life’s Challenges: https://tinyurl.com/2466rnm4 Related Happiness Breaks: Sketching Serenity: https://tinyurl.com/mpv3d7ey Making Space For You: https://tinyurl.com/yk6nfnfv A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y Tell us about your experience creating art. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/yc77fkzu

Consider what you want to make space for in your life in this 6-minute contemplation guided by Alex Elle.  Find a quiet place, settle your body, and reflect on where you want more clarity or ease in your life. Breathe deeply, filling your belly on each inhale and softening your body on each exhale. Notice the fears, doubts, or stresses you’re carrying and gently commit to letting them go. Pick one phrase from the meditation that speaks to you most deeply (e.g., In the presence of chaos, I will make space for inner peace). Write it down on a sticky note and place it somewhere visible to keep the intention alive throughout your day. Close your practice by offering yourself grace, trusting that making space takes time and patience. Scroll down for a transcription of this episode. Today’s Happiness Break host: ALEX ELLE is a breathwork coach, author and restorative writing teacher. Learn more about Alex here: https://www.alexelle.com/about Follow Alex on Instagram:https://www.instagram.com/alex_elle/ Follow Alex on TikTok: https://www.tiktok.com/@easewithalex Related Happiness Break episodes: Who Takes Care of You: https://tinyurl.com/5xmfkf73 Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5 A Meditation on Original Love: https://tinyurl.com/5u298cv4 Related Science of Happiness episodes: How to Show Up For Yourself: https://tinyurl.com/56ktb9xc How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 How To Show Up For Yourself: https://tinyurl.com/56ktb9xc We love hearing from you! Tell us about your experience of holding silence. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/yk6nfnfv

Trees aren’t just competing for sunlight and soil—they’re also looking out for one another. Scientist Suzanne Simard reveals the unexpected ways trees communicate, share resources, and support us. Summary: We dive into what we can learn from the neural networks of forests, evolution and cooperation, and how trees are a fundamental solution to the climate crises we are facing today with ecologist Suzanne Simard. She also shares her forest gratitude practice and invites us to reflect on what it means to feel a sense of belonging in the forest.  How To Do This Practice: Go to a forest or natural space, ideally near yew trees or other trees you feel connected to. Sit quietly, even if you're tired or unwell, and allow yourself to simply be there. Acknowledge the presence and life of the trees around you. Offer your gratitude to the trees—for their medicine, their strength, or simply their being. If you're with loved ones, invite them to join in the gratitude. Feel the connection between yourself, the trees, and your companions. Return to this practice as often as you can, letting the forest remind you that you're not alone. Scroll down for a transcription of this episode. Today’s Guests:  DR. SUZANNE SIMARD is a professor of Forest Ecology at the University of British Columbia and the author of Finding the Mother Tree: Discovering the Wisdom of the Forest.  Read her book here: https://tinyurl.com/bdfy463z Related The Science of Happiness episodes:   How Water Heals: https://tinyurl.com/utuhrnh3 Experience Nature Wherever You Are, with Dacher (Encore): https://tinyurl.com/aj34s585 The Healing Effects of Experiencing Wildlife: https://tinyurl.com/49pkk6eu Related Happiness Breaks: How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 A Walking Meditation: https://tinyurl.com/mwbsen7a Tell us about your experience connecting with nature. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/yvrd9jje

When we feel cared for, our cortisol levels drop, we feel safe, and we handle stress better. Dacher leads a meditation to help us focus on the people who make us feel supported. How To Do This Practice: Get Comfortable: Find a quiet spot. Sit or stand in a relaxed position. Take a few deep breaths to settle your body and mind. Think of a Friend: Picture a friend who has supported you. Notice how it feels to remember their care. What have they given you? Kindness, courage, laughter? Think of a Family Member: Now think of someone in your family (or chosen family) who’s helped you. What moment comes to mind? How did they support you? Name what they gave you. Think of a Mentor: Bring to mind a mentor or guide—someone who’s taught or encouraged you. How did they help you grow? What gift did they offer? Wisdom, strength, direction? Feel the Support: Picture all three people around you. Let yourself feel supported and held. Breathe in that sense of connection. Scroll down for a transcription of this episode. Related Happiness Break episodes: Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5 A Meditation on Original Love: https://tinyurl.com/5u298cv4 Wishing Others’ Well, With Anushka Fernandopulle: https://tinyurl.com/jrkewjs8 Related Science of Happiness episodes: Are You Remembering the Good Times: https://tinyurl.com/483bkk2h Why Friendships Matter More Than We Think: https://tinyurl.com/y99tc9nm Why We Should Seek Beauty: https://tinyurl.com/yn7ry59j Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.  Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/5xmfkf73

What happens when we replace sky-gazing with screen-scrolling? Discover how digital life impacts happiness and what Gen Z can teach us about reclaiming control over our well-being. Summary: Smartphones have become our constant companions, but at what cost? This episode of The Science of Happiness explores how our digital lives are reshaping how we think, feel, and connect. From social media’s pull to the decline of face-to-face connection, we look at what we lose—and what we can regain—by stepping away from screens and into nature, quiet, and deeper connections. Scroll down for a transcription of this episode. Ways To Do A Digital Detox:  Turn off your phone before bed to improve sleep and create space from screens. Wait to turn it on in the morning, noticing how you feel and stretching that screen-free time. Do meaningful work before going online to protect your focus and creativity. Keep notifications silenced unless you're expecting something urgent. Turn off WiFi and browsers when you need to concentrate deeply. Take regular breaks from screens to let ideas simmer and rest your mind. Practice reading books again and notice your attention span strengthen over time. Pause when you crave scrolling, and consider reaching out to a friend instead. Create your own digital detox plan or adapt one that works for you. Be sure to clearly write out your specific intentions, including how and when you'll follow through. Today’s Guests: ADAM BECKER is an astrophysicist and author of the book, More Everything Forever: AI Overlords, Space Empires, and Silicon Valley’s Crusade To Control The Fate Of Humanity. Learn more about Adam Becker here: http://freelanceastrophysicist.com/ JEAN TWENGE is a psychologist and best-selling author. She’s spent years studying how the digital world shapes our minds and bodies, and the way different generations experience life. Learn more about Jean Twenge here: https://www.jeantwenge.com/ Related The Science of Happiness episodes:   ​​Experience Nature Wherever You Are, with Dacher (Encore): https://tinyurl.com/aj34s585 How Exploring New Places Can Make You Feel Happier: https://tinyurl.com/4ufn2tpn Why We Should Look up at the Sky: https://tinyurl.com/mpn9vj2t Related Happiness Breaks: How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 Tell us about your experience with taking a break from technology. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/e7rhsakj

Embrace the beauty of your accent in this self-compassion meditation that guides you in a reflection of your history, heritage, and connection to your ancestors. How To Do This Practice: Find a Comfortable Position: Sit in a relaxed yet alert posture, either on a cushion or chair. Gently lower your gaze or close your eyes if that feels comfortable. Focus on Your Breath: Take a deep breath in and slowly exhale. Allow yourself to transition from your daily activities into this moment of reflection. Acknowledge Your Accent: Bring awareness to the way you speak, recognizing that your voice carries your history, culture, and personal journey. Repeat Self-Compassion Phrases: Silently or aloud, repeat affirmations such as, “my accent makes me unique,” “my accent carries my story,” “my accent connects me to my ancestors.” Place a Hand on Your Heart: If it feels right, gently place a hand on your heart, offering yourself warmth and kindness as you continue to breathe deeply. Close with Gratitude: Take a final deep breath, sending appreciation to yourself, your ancestors, and the uniqueness of your voice before gently opening your eyes. Scroll down for a transcription of this episode. Today’s Happiness Break host: CRISS CUERVO is a mindfulness and meditation teacher, Bridging Differences Coordinator at the Greater Good Science Center, and author of PERTENÆCER: Eight-Week Mindfulness and Meditation Training and Practices for Latinx Immigrants in the United.  Learn more about Criss Cuervo here: https://tinyurl.com/4npjwn6m Read her book here: https://tinyurl.com/3byby84b Related Happiness Break episodes: A Meditation on Original Love: https://tinyurl.com/5u298cv4 Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5 Where Did You Come From: https://tinyurl.com/2y9uyjj6 Related Science of Happiness episodes: How to Show Up For Yourself: https://tinyurl.com/56ktb9xc How to Tune Out The Noise: https://tinyurl.com/4hhekjuh  How to Feel Better About Yourself: https://tinyurl.com/42fn62a2 Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.  Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/kv5ycj3v

Jeopardy! champion Amy Schneider tries a body scan meditation to sharpen her focus and calm her nerves as she prepares for the Tournament of Champions. Summary: Simple mindfulness practices, like a body scan, can help cultivate presence and reduce stress. By tuning into the body with curiosity and awareness, we can deepen our connection to ourselves and those we care for. The practice encourages a gentle shift from overthinking to embodied presence, fostering calm and resilience. Whether you're a parent, caregiver, or simply seeking more ease in daily life, this episode offers a practical tool for grounding and self-care.  Scroll down for a transcription of this episode.  How to do this practice:  Get comfortable, sit or lie down in a quiet space, closing your eyes if you’d like. Focus on your breath, take slow, deep breaths, noticing the sensation without changing it. Scan your body, move your awareness from head to toe, observing sensations without judgment. Spend a few moments on each area before moving to the next. Refocus as needed, gently return to the scan if your mind wanders. Close with stillness, once you reach your toes, take a few deep breaths and notice how your body feels as a whole. Take a final deep breath and ease back into your day. Today’s Guests: AMY SCHNEIDER is the most successful woman to compete on the quiz show Jeopardy! and won 40 consecutive games. Follow Amy on Twitter: https://twitter.com/Jeopardamy JONATHAN GREENBERG is a psychology professor in Harvard University’s Clinical and Translational Science Center. His research focuses on the role of mindfulness and relaxation. Learn more about Jonathan here: https://tinyurl.com/mrd6r8tb Follow Jonathan on LinkedIn: https://tinyurl.com/2j2b7muy Related The Science of Happiness episodes:   How To Breathe Away Anxiety:https://tinyurl.com/3v9vts5a How To Tune Out The Noise: https://tinyurl.com/4hhekjuh  How To Show Up For Yourself: https://tinyurl.com/56ktb9xc Related Happiness Breaks: How To Relax Your Body Through A Standing Meditation: https://tinyurl.com/2fv4c9h8 5-Minutes of Progressive Muscle Relaxation: https://tinyurl.com/yc3cvhsz A Breathing Technique to Help You Relax: https://tinyurl.com/mryh6c72 Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/p23n2kn7

Take a break from ruminating with Lama Rod Owens as he leads you in a meditation to cultivate a sky-like mind.  How to Do This Practice: Get Comfortable: Sit or lie down in a relaxed, balanced position. Settle into Your Body: Notice how your body feels and allow yourself to settle. Observe Your Thoughts: Watch thoughts and emotions rise and fall without judgment. Visualize the Sky: Imagine your mind as a vast sky and your thoughts as passing clouds. Detach from Thoughts: Say to yourself, “This is just an experience, passing through.” Return to the Present: Shift your attention back to your body and the support beneath you. Today’s Happiness Break host: LAMA ROD OWENS is a Buddhist teacher, author and activist passionate about creating engaging and inclusive healing spaces.    Learn more about Lama Rod Owens:https://www.lamarod.com/ Follow Lama Rod Owens on Instagram: @lamarodofficial Follow Lama Rod Owens on Facebook: @lamarod Follow Lama Rod Owens on Twitter: @LamaRod1 Related Happiness Break episodes: How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 A Mindful Breath Meditation: https://tinyurl.com/mr9d22kr Related Science of Happiness episodes: How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 How To Find Calm Through Walking: https://tinyurl.com/ycervtah Breathe Away Anxiety: https://tinyurl.com/3u7vsrr5 Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.  Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/3u8k2j8h

An art-form powerful enough to prescribe — from ancient traditions to modern neuroscience, we uncover how music, including lullabies, function as a form of medicine. Summary: Music has a unique ability to calm, heal, and bring people together, and lullabies are one of the earliest ways we experience this connection. In this episode, we explore how music affects the brain, reduces stress, and strengthens bonds between caregivers and children. Through science and personal stories, we reflect on the deep emotional power of lullabies and their role in both everyday life and moments of challenge. From ancient traditions to modern research, we uncover why lullabies remain a universal source of comfort. Scroll down for a transcription of this episode.  Today’s Guests:  ALEXIS CARIELLO is a social worker who was prescribed music to help manage her perinatal anxiety.  DR. DANIEL LEVITIN is a neuroscientist, musician, and bestselling author of the books, Music as Medicine: How We Can Harness Its Therapeutic Power and I Heard There Was a Secret Chord: Music As Medicine. Follow Dr. Levitin on IG: https://www.instagram.com/daniellevitinofficial Bringing Lullabies into Everyday Life You don’t need to be a professional musician to bring the healing power of music into your caregiving routine. Here are some simple ways to incorporate lullabies into your daily life: Sing, Even If It’s Just for You: Whether you hum a tune while rocking a child to sleep or sing in the shower, music can help regulate emotions and ease stress. Create a Caregiving Playlist: Curate a selection of calming songs that bring comfort and connection. Write Your Own Lullaby: Personalizing a song can be a deeply meaningful way to express love and support. Share the Experience: Singing together can strengthen bonds, whether with a child, a partner, or a classroom of students. Our Caring for Caregivers series is supported by the Van Leer Foundation, an independent Dutch organization working globally to foster inclusive societies where all children and communities can flourish.  To discover more insights from Van Leer Foundation and others on this topic, visit Early Childhood Matters, the leading platform for advancing topics on early childhood development and connecting diverse voices and ideas across disciplines that support the wellbeing of babies, toddlers and caregivers around the globe. Music has the power to uplift, soothe, and connect. What lullabies, songs, or musical rituals bring you comfort? We’d love to hear from you! Email us at happinesspod@berkeley.edu or message us  on Instagram @ScienceOfHappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/49svzn4v

How to Do This Practice: Find a Comfortable Space: Choose a place where you feel comfortable moving and making noise. You can do this practice standing or seated, whatever feels best for you. Start with a Basic Clap: Clap your hands together lightly, palm to palm. Keep the pressure soft so it doesn’t hurt. Try a few claps, following a steady rhythm. Add Chest Percussion: After each clap, tap your sternum lightly with your right hand, then with your left hand. Repeat this rhythm several times. Incorporate Leg Taps: Extend the pattern by adding taps on your thighs. Repeat the Full Pattern: Put it all together in a continuous loop— clap, chest (right, left), legs (right, left). Maintain the rhythm and repeat without pauses. Focus on the sensation of movement and sound as a mindful practice. Scroll down for a transcription of this episode. Today’s Happiness Break host: KEITH TERRY is a percussionist and body musician who uses a variety of surfaces to create interesting rhythms. Learn more about Keith Terry: https://tinyurl.com/5av66v5fWatch Keith Terry in action: https://tinyurl.com/299vuw4a Related Happiness Break episodes: A Humming Technique to Calm Your Nerves: https://tinyurl.com/mr42rzad The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8 How to Relax Your Body Through a Standing Meditation: https://tinyurl.com/2fv4c9h8 Related Science of Happiness episodes: Why Dancing Is The Best Medicine: https://tinyurl.com/y66hxxy9 The Science of Humming: https://tinyurl.com/4esyy6nd How Music Can Bridge Cultures: https://tinyurl.com/5ar3c8yy Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/275tna6h

In a world that emphasizes romantic relationships, we explore the science of friendships in humans and our primate relatives—how we make them and how they not only influence health and happiness, but our survival.  Episode Summary: Romantic love gets plenty of attention, but what about the friendships that sustain us through life’s ups and downs? In this episode, we explore the science and significance of deep friendships, how they contribute to our mental and emotional health, and why they deserve just as much care as romantic relationships. We also discuss practical ways to strengthen friendships and rethink how we define meaningful connections. Scroll down for a transcription of this episode. This is part of our series The Science of Love, supported by The John Templeton Foundation. Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox: tinyurl.com/7daylovechallenge Today’s Guests: DR. MARISA G FRANCO is a psychologist and professor at The University of Maryland and author of the book “Platonic: How The Science of Attachment Can Help You Make – and Keep – Friends.” Learn more about Dr. Marisa G Franco here: https://drmarisagfranco.com/ Follow Marisa on Instagram: @drmarisagfranco DR. LAUREN BRENT is an evolutionary biologist and professor at the University of Exeter. She studies the ecological and evolutionary basis of social relationships and networks. Learn more about Lauren Brent here: http://www.laurenbrent.com/ Related The Science of Happiness episodes:   36 Questions to Spark Love and Connection: https://tinyurl.com/ktcpz78u How 7 Days Can Transform Your Relationship: https://tinyurl.com/bdh2ezhr Why We Need Friends With Shared Interests: https://tinyurl.com/bp8msacj Related Happiness Breaks: A Meditation on Love and Interconnectedness: https://tinyurl.com/ye6baxv3 A Guided Meditation on Embodied Love: https://tinyurl.com/3dmpfam6 Visualizing Your Best Self in Relationships: https://tinyurl.com/4797z2vf Tell us about your experience building lasting friendships. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/y99tc9nm

Experience the physical sensations of love through this guided meditation that nurtures connection, relaxation, and emotional awareness. How To Do This Practice:  Sit or lie down in a relaxed posture. Close your eyes or soften your gaze. Take a deep breath in, then slowly exhale. Notice the weight of your body and release any tension in your shoulders, jaw, or hands. Recall a time when you felt deeply loved and cared for—whether from a person, pet, or a meaningful experience. Instead of focusing on the memory itself, notice where love manifests in your body—warmth in your chest, a tingling in your hands, a soft smile, or gentle relaxation. With each inhale, visualize love spreading through your body like a warm light or soft energy, filling your heart, arms, and entire being. Allow yourself to fully experience this embodied sense of love, knowing it is always within you. When ready, bring awareness back to your surroundings, wiggle your fingers and toes, and take a final deep breath before opening your eyes. Set an intention to bring this felt sense of love into your interactions throughout the day. This episode is part of our series The Science of Love, supported by a grant from The John Templeton Foundation on spreading love through the media. Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox: tinyurl.com/7daylovechallenge Today’s Happiness Break Host: Dacher Keltner is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley. Related Happiness Break episodes: A Meditation on Original Love: https://tinyurl.com/5u298cv4 Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5 A Meditation for Burnout: https://tinyurl.com/485y3b4y Related Science of Happiness episodes: 36 Questions to Spark Love and Connection: https://tinyurl.com/ktcpz78u How 7 Days Can Transform Your Relationship: https://tinyurl.com/bdh2ezhr How to Use Your Body to Relax Your Mind: https://tinyurl.com/yckyft6t How To Tune Out The Noise: https://tinyurl.com/4hhekjuh How To Breathe Away Anxiety: https://tinyurl.com/msmxtyes Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/3dmpfam6

Scroll down for a transcription of this episode. Can a simple set of 36 questions build love and intimacy? We explore the science behind how the questions we ask and the way we listen shape our closest relationships. Episode summary:  In this episode of The Science of Happiness, we break down the science behind a practice designed to deepen connection—whether in romantic relationships or friendships. We’re joined by Amber and Ben Wallin, the hilarious and heartfelt couple who’ve shared their marriage and parenting journey with millions on TikTok. They put these 36 questions to the test. Later, we’ll dive into the power of listening and how it shapes our relationships with Yale psychologist Jieni Zhou. This is part of our series The Science of Love, supported by The John Templeton Foundation. Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox: tinyurl.com/7daylovechallenge Today’s Guests: AMBER WALLIN is an LA-based comedian, host, and storyteller with over a million followers on TikTok and Instagram. She creates family, relationship and comedy content with her husband Ben Wallin. Follow Amber on Instagram: @burr_iam Follow Amber on TikTok: @burr_iam BEN WALLIN is a writer, content creator and social media personality who creates family, relationship and comedy content with his wife Amber Wallin.  Follow Ben on Instagram: @beynfluencer Follow Ben on TikTok: @benjaminwallin5 JIENI ZHOU is a Post-doctoral associate at Yale University and an expert in how positive experiences in romantic relationships impact our well-being. Learn more about Jieni here: https://tinyurl.com/mr3nkf2s Related The Science of Happiness episodes:   How 7 Days Can Transform Your Relationship: https://tinyurl.com/bdh2ezhr Why We Need Friends With Shared Interests: https://tinyurl.com/bp8msacj Who’s Always There For You: https://tinyurl.com/yt3ejj6w Related Happiness Breaks: Meditation on Original Love: https://tinyurl.com/ye6baxv3 Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5 Visualizing Your Best Self in Relationships: https://tinyurl.com/4797z2vf Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/ktcpz78u

Scroll down for a transcription of this episode. Cultivate a sense of original love — a universal connection that nurtures joy, safety, and belonging — with meditation teacher Henry Shukman. How to Do This Practice: Find a comfortable position, either seated with a balanced, unsupported spine or resting back into support. Sense the solidity of your body resting on the earth, recognizing your deep connection with it. Observe the sounds around you, the sensations in your body, and any passing thoughts. Remember that you are not separate. Your nervous system, your emotions, and even your breath are part of a vast, shared experience. You are connected not only to other humans but to all living beings. Sense the loving quality in this awareness—an unconditional, foundational love that is always present. If continuing, remain in stillness and deepen your awareness. When finished, bring small movements into your body, breathe deeply, and return to your surroundings with a sense of connection and calm. Today’s Happiness Break Guide: Henry Shukman, is a poet, mindfulness teacher, and author of Original Love: The Four Inns on the Path of Awakening.  Learn more about Shukman’s work: https://henryshukman.com/about Order his book, Original Love: The Four Inns on the Path of Awakening: https://tinyurl.com/mwv5cuxr This is part of our series The Science of Love, supported by The John Templeton Foundation. Related Happiness Break episodes: Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5 How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Our Deep Interconnectedness: https://tinyurl.com/jthxkpjd Related Science of Happiness episodes: How Water Heals: https://tinyurl.com/utuhrnh3 How To Show Up For Yourself: https://tinyurl.com/56ktb9xc How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/ye6baxv3

Scroll down for a transcription of this episode From daily check-ins to meaningful compliments and planned dates nights, we explore a 7-day love challenge to help couples strengthen their relationships.  Developed by renowned psychologists Julie and John Gottman. Based on decades of research, this week-long practice offers simple, actionable steps to deepen connection and nurture relationships. From meaningful check-ins and heartfelt compliments to the importance of touch, we uncover how small, intentional actions can create lasting bonds. Whether you're looking to reignite romance or strengthen your partnership, the 7-day love challenge provides practical tools to bring more love and connection into your life. Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox at greatergood.berkeley.edu/7daylovechallenge This is part of our series The Science of Love. Day 1: Do a 10-minute check-in. This is great to do at the beginning or end of the day, but can be done any time that works for you. Day 2: Ask a Big Question. Ask your partner one big question and see where it goes. Day 3: Say Thank You! Take some time today to be a spy, looking out for all the positive stuff your partner does throughout the day. Day 4: Give a Real Compliment. If you were to paint a verbal portrait of your partner's strengths, which 3 to 5 words would you use? This is a chance to express to your partner the core, essential things you love and appreciate about them. Day 5: Ask For What You Need … By Describing Yourself. Ask what you need by talking about how you feel and what you need, not what they're lacking. Day 6: The Magic of Mini-Touch Create as many moments of consensual physical connection as possible -- and it doesn't have to be about sex. Day 7: Declare A Date Night! Invite your partner on a mini date. It doesn't have to be a fancy dinner, it can happen in the backyard, or on your porch. More about the 7-day love challenge: Drs. John and Julie Gottman are psychologist and the co-founders of The Gottman Institute. They created this practiced based on decades of research studying over 3,000 couples. Check out their book, The Love Prescription, Seven Days to More Intimacy, Connection, and Joy:  https://tinyurl.com/34nt5vv9 This episode is supported by The John Templeton Foundation. Follow us on Instagram: @ScienceOfHappinessPodWe’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/bdh2ezhr

Scroll down for a transcription of this episode Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam. How to Do This Practice: Reflect on an area of your life that brings you joy—whether it’s a small moment, an activity, or a connection. Imagine experiencing that joyful moment. Feel the smiles, peace, and lightness it brings. Let yourself fully connect with the positive emotions. As you reflect, silently say to yourself, “May my joy and my happiness increase.” Allow this intention to sink into your heart. Bring to mind someone in your life who is experiencing happiness or success. Picture them in their joyful state. In your mind, say to them, “May your joy and happiness increase.” Or, “I’m happy for your happiness. May your happiness continue.” Remind yourself that joy is limitless, like the stars in the universe. Celebrating the joy of others enhances your own happiness. Today’s Happiness Break Guide: Spring Washam, is a meditation teacher based in Oakland, California. She is also the author of the book, The Spirit of Harriet Tubman: Awakening from the Underground.Learn more about Spring and her new book: https://www.springwasham.com/Follow Spring on Instagram:https://www.instagram.com/springwasham/Check out Spring’s YouTube channel: https://tinyurl.com/22njyd29 Related Happiness Break episodes: Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x Wishing Others’ Well, With Anushka Fernandopulle: https://tinyurl.com/jrkewjs8 Related Science of Happiness episodes: Where to Look for Joy: https://tinyurl.com/5n7thrh4 Are You Remembering the Good Times: https://tinyurl.com/483bkk2h Why We Should Seek Beauty: https://tinyurl.com/yn7ry59j Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/a6shdsae

We explore how embracing awe can uplift caregivers, providing tools to nurture themselves while nurturing others. Sign up for our Caring for Caregivers Newsletter! Join our newsletter community by providing your information below and we'll send you 4 research-backed podcast episodes and articles on how to nurture well-being and build stronger caregiver-child relationships over the next year… For free!   Summary: This week on The Science of Happiness, we explore how moments of awe can transform caregiving. By incorporating awe through music, nature, and shared experiences, Noam Osband and Devora Keller found ways to refresh themselves and foster connection within their two young children. Their stories illuminate the impact of awe on parenting and caretaking, and the importance of intentionally cultivating wonder to enhance caregiving and strengthen bonds. This episode was supported by the Van Leer Foundation, an independent Dutch organisation working globally to foster inclusive societies where all children and communities can flourish.  To discover more insights from Van Leer Foundation and others on this topic, visit Early Childhood Matters, the leading platform for advancing topics on early childhood development and connecting diverse voices and ideas across disciplines that support the wellbeing of babies, toddlers and caregivers around the globe. Related The Science of Happiness episodes:  The Science of Awe (3 episode series): https://tinyurl.com/3jz8rnev Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj The Healing Effects of Experiencing Wildlife: https://tinyurl.com/bde5av4z The Value of Variety and Novelty: https://tinyurl.com/3rm58m3e Related Happiness Breaks: A Walking Meditation: https://tinyurl.com/mwbsen7a A Meditation on Becoming a Gift to Life: https://tinyurl.com/3et7rz4p Today’s Guests:  NOAM OSBAND is a radio producer and anthropologist whose work explores themes of culture, identity, and human connection. DEVORA KELLER is a physician with a decade of experience building and leading transitional care programs in the safety net. She is board certified in internal medicine and addiction medicine. Tell us about your experiences and struggles with compassionate listening. Email us at happinesspod@berkeley.edu or follow on Instagram @ScienceOfHappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcript: https://tinyurl.com/2466rnm4

A meditation to cultivate a sense of awe by focusing on new beginnings -- whether it’s a budding plant, a new friendship, or a recent moment of wonder. How to Do This Practice: Find a quiet, comfortable space. Sit or lie down, close your eyes if you wish, and take deep breaths to center yourself. Bring your awareness to the present moment—notice your breath, body sensations, and surroundings without judgment. Reflect on new beginnings in your life. Picture meeting someone new and feeling curiosity about their stories, recall a moment of awe, like hearing a piece of music that moved you, imagine the growth of a budding plant, reaching for the light. Focus on a recent moment of awe that touched you. Notice how it feels in your body and let the sensations linger. When ready, gently open your eyes and carry this renewed sense of wonder into your day. Today’s Happiness Break Host: Dacher Keltner is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley. We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts:https://tinyurl.com/2p9h5aap Help us share The Science of Happiness! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcript: https://tinyurl.com/3pdp8nky

Dance, one of humanity's oldest art forms, traces its roots back over 10,000 years. Its rhythmic movements are known to release endorphins, strengthen connections, and even increase our pain tolerance. Summary: This week on The Science of Happiness, we explore how dancing connects us, enhances well-being, and fosters community. Lori Arnett, a NASA engineer, shares how a month-long dance practice brought her closer to her daughters and colleagues, offering moments of calm and joy. She reflected on how dancing parallels her work at NASA, where teamwork enables extraordinary achievements.  Dr. Bronwyn Tarr, an expert on the science of dance, also reveals how synchronized movement not only enhances mood and reduces stress but also raises our pain threshold by triggering the release of endorphins. Transcript: https://tinyurl.com/5t4ssxy4 Guests: Lori Arnett, Associate Director for Digital Transformation for the Aerosciences Evaluation and Test Capabilities (AETC) within the Aeronautics Research Mission Directorate (ARMD) at NASA Learn More About Lori Arnett: https://tinyurl.com/2bbhr7ht Bronwyn Tarr, Research at The Social Body Lab within the Centre for the Study of Social Cohesion at the University of Oxford Learn More About Bronwyn Tarr: https://tinyurl.com/mxvm5mr8 Related Science of Happiness Episodes: The Science of Happiness and Music: https://tinyurl.com/4f9axvca  A three-episode series exploring how music helps to boost our mood, make us feel connected to others, and bridge divides. How Music Evokes Awe: https://tinyurl.com/3uuef5ke Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aapEmail us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Transcript Link To Come.

Feeling burned out? Join Dr. Kristen Neff as she guides us through a calming practice to bring kindness and support to ourselves during tough times. How to Do This Practice: Sit in a quiet, comfortable space, close your eyes if you wish, and take deep breaths to center yourself. Observe how you’re feeling—physically and emotionally—without judgment. Acknowledge your struggle: This is hard. Burnout is a natural human response to stress. Offer yourself kindness. Imagine a compassionate voice saying: I’m here for you, you’re doing your best, you’re loved just as you are. Let these words fill you with warmth and calm. When ready, open your eyes and bring this renewed energy into your day. Today’s Happiness Break Guide: Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout. More Happiness Breaks like this one: The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8 Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5 We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts:https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link:https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/485y3b4y