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/5av66v5f
Watch 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: @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 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/2p9h5aap

Email 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

Compassionate dialogue isn?t just about talking and listening?it's a meaningful way to bridge divides, cultivate belonging, and reimagine education as a space for connection.

Summary: In this episode of The Science of Happiness, we explore the  role of compassion in education and connecting across differences. We explore the bravery it takes to have tough conversations, how to create spaces where everyone feels they belong, and the profound impact of addressing marginalization in the classroom. Plus, we uncover practical ways to turn these classroom lessons into meaningful, real-world connections and community building.

This episode is sponsored by The Arthur Vining Davis Foundations.

Scroll down for a transcription of this episode.

Today?s Guests:

JACKIE JUSTICE, M.A.E.T., is an English and humanities professor at Mid Michigan College, where she teaches courses in writing, literature, culture, and compassion studies. 

Read Justice?s article about how learning to bridge differences can help students succeed: https://tinyurl.com/mw7r845h 

Learn about our Bridging Differences online course at GGSC: https://tinyurl.com/2wk5h72z

JAMIL ZAKI is a professor of psychology at Stanford University and the director of the Stanford Social Neuroscience Lab. 

Follow Zaki on Linkedin: https://www.linkedin.com/in/jamil-zaki-b0b4a9192
Follow Zaki on X: https://x.com/zakijam
Read Zaki?s Book Hope for Cynics: https://tinyurl.com/mrxtzhmw 

More episodes like this one:

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

More Happiness Breaks like this one:

Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5
Radical Acceptance, with Tara Brach: https://tinyurl.com/ycec7jwt

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

Transcription: https://tinyurl.com/3x7w2s5s

Trouble sitting still? Learn to practice meditating by simply walking in this practice guided by 10% Happier host Dan Harris. 

Scroll down for a transcript of this episode.

How to Do This Practice:

Begin walking. Bring your awareness to the present moment, noticing sights and sounds around you. When your mind wanders to worries or other thoughts, gently bring yourself back to what you notice around you. See if you can notice the sensations in your leg as you take each step. Continue walking this way as long as you wish.

***
The Science of Happiness is committed to sharing stories and research that inspire resilience, compassion, and connection. As we reflect on the past few years, these values feel more essential than ever. Help us continue to provide this free resource and expand its reach.

Through December 31, your donation will be matched dollar-for-dollar. Visit GGSC.Berkeley.edu/donate to support the show and make an even bigger impact.
***

Today?s Happiness Break host:

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/48cxcbjm

Order his most recent book, Meditation for Fidgety Skeptics: A 10% Happier How-to Book: https://tinyurl.com/44cmjuvd

Follow Dan on Twitter: https://twitter.com/danbharris
Follow 10% Happier on Twitter: https://twitter.com/10percent
Follow Dan on Instagram: https://www.instagram.com/danharris/
Follow 10% Happier on Instagram: https://www.instagram.com/tenpercenthappier/
Follow Dan on Linkedin: https://www.linkedin.com/in/dan-harris-91ba5716b/
Follow 10% Happier on Linkedin: https://www.linkedin.com/company/tenpercent/

If you enjoyed this Happiness Break, you may also like:

Moving Through Space, With Dacher Keltner - https://tinyurl.com/5n8dj5v6

Check out these episodes of The Science of Happiness about walking and mind-body awareness.

How To Do Good For The Environment (And Yourself) (Walking, With Diana Gameros) - https://tinyurl.com/3zfhhpus

How To Focus Under Pressure (Mindful Body Scan, With Amy Schneider) - https://tinyurl.com/5fkdre2v

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

Transcript: https://tinyurl.com/mwbsen7a 

Mindful walking isn?t just a stroll?it?s a science-backed way to reduce, improve concentration, and soak in the beauty of your surroundings at the same time.

***
The Science of Happiness is committed to sharing stories and research that inspire resilience, compassion, and connection. As we reflect on the past few years, these values feel more essential than ever. Help us continue to provide this free resource and expand its reach.

Through December 31, your donation will be matched dollar-for-dollar. Visit GGSC.Berkeley.edu/donate to support the show and make an even bigger impact.
***

Episode Summary: We explore walking meditation, a powerful practice for feeling more centered and grounded. Dan Harris, host of the award-winning 10% Happier podcast, shares how walking meditation helps him manage the residual stress and anxiety from years of war reporting and high-pressure TV anchoring. Then, Dr. Paul Kelly from the University of Edinburgh dives into the science, explaining how walking meditation can reduce stress, sharpen focus, and improve overall well-being.

Practice:

Acknowledge the presence of your body.  Acknowledge the thoughts and attitudes your mind is naturally thinking about. Acknowledge the nature around you.  Repeat steps 1-3 in intervals. 

Link to transcript to come.

Walking Meditation: https://tinyurl.com/29dnmndp

Today?s guests:

DAN HARRIS is a NYT best selling author with his book 10% Happier, and hosts a podcast by the same name.

Listen to The 10% Happier Podcast: https://happierapp.com/podcast Follow Dan on Instagram: https://www.instagram.com/danharris

DR. PAUL KELLY is a professor from the University of Edinburgh studying mindfulness. 

Learn more about Dr. Kelly: https://tinyurl.com/zv7x9xxh

More episodes like this one:

The Healing Effects of Experiencing Wildlife: https://tinyurl.com/yh238ekp
How To Unwind Doing Mindful Yard Work: https://tinyurl.com/4p7drusk

More Happiness Break like this one:

Walk Your Way to Calm, with Dacher: https://tinyurl.com/mp5cptan
Experience Nature Wherever You Are, with Dacher: https://tinyurl.com/mrutudeh
Find Calm When You Can?t Clear Your Mind, With Lama Rod Owens: https://tinyurl.com/4ce353nu

Tell us about your experiences and struggles with achieving mindfulness. 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

Transcript: https://tinyurl.com/mrx26dsc

Psychologist Dacher Keltner guides you through a practice to help you see the good things in your life that you might otherwise overlook.

How to Do This Practice:

1. Sit or lay down somewhere comfortable. You may close your eyes if you wish, and take a slow, deep breath in to ground into the present moment. Then, scan your body from head to toe, noticing how you?re feeling in this moment. Let worries and plans clear from your mind.

2. Start by thinking about all the things that make your life comfortable: Clean water on tap, light at the flip of a switch, a roof over your head to protect you from the weather, warmth, and comfort when it gets windy, rainy, or cold.

3. Let your mind wander to all the millions of people who have worked hard to make your life more comfortable: Those who plant and harvest the food you eat, who bring it to markets, people who ensure the water we drink is clean, delivery drivers, teachers, all the people who create art and music and books and films and all the things that can bring us so much meaning, and so on.

4. Think about the acquaintances who bring richness to your life, like a colleague, neighbor, or someone you often see at the gym or a coffee shop.

5. Take a moment to think about what you?re really grateful for today, right now.

6. Notice how you?re feeling now, compared to when you started, and then start to bring movement back to your body, wiggling fingers and toes, maybe slowly standing up.

7. If you have the time, spend a few minutes journaling about what you thought about.

Today?s Happiness Break host:

Dacher Keltner is the host ofThe 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.

This practice was created by Dr. Kathy Kemper, who?s the director of the Center for Integrative Health and Wellness at the Ohio State University. Learn more about some of her work here: https://mind-bodyhealth.osu.edu/

More resources from The Greater Good Science Center:

Try GGSC?s online Gratitude Journal, Thnx4: https://tinyurl.com/2s4e4bx6

Take our Gratitude Quiz: https://tinyurl.com/yhbz6cwv

Four Great Gratitude Strategies: https://tinyurl.com/2muyff64

Is Gratitude Good for You?: https://tinyurl.com/ycknm2ru

Three Surprising Ways Gratitude Works at Work: https://tinyurl.com/yc2c8y4n

We love hearing from you! Tell us about your experience with practicing gratitude. 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

Transcript: https://tinyurl.com/r6pkw2xx 

One way to feel more thankful for things is to imagine life without them. We explore a practice shown to help you see the bright side, even when you feel down.

We know gratitude is good for us, but what if we?re struggling to feel it? This week?s guest, author and podcast producer Stephanie Foo, finds herself missing her close-knit ?chosen family? in California since moving to New York. Foo tries a practice called mental subtraction, where she imagines her life without New York. 

Later, gratitude researcher Ernst Bohlmeijer  shares how gratitude practices can reshape our emotions and possibly our whole outlook, and how the Mental Subtraction of Positive Events practice can be antidote to taking things for granted.

Practice:

Take a moment to think about a positive event in your life. It could be a career or educational achievement or a special trip you took. Imagine yourself back in the time of this event. Think about the circumstances that made it possible.  Ponder on the ways in which this event may never have happened. For example, if you hadn?t learned about a certain job opening at the right moment.  Write down all of the possible events and decisions - large and small - that could have gone differently and prevented this positive event from occurring.  Imagine what your life would be like now if you had not experienced this positive event and all the fruits that came from it.  Remind yourself that this positive event did happen and reflect upon the benefits it has brought you. Allow yourself to feel grateful that things happened as they did. 

Find the full Mental Subtraction of Positive Events practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/mental_subtraction_positive_events

Today?s guests:

Stephanie Foo is a radio producer and author of the book What My Bones Know: A Memoir of Healing from Complex Trauma.

Learn more about Stephanie and her book: https://www.stephaniefoo.me/
Follow Stephanie on Twitter: https://twitter.com/imontheradio
Follow Stephanie on Instagram: https://www.instagram.com/foofoofoo/
Follow Stephanie on Facebook:https://tinyurl.com/yx6pwdnf

Ernst Bohlmeijer is a psychology professor who studies gratitude at the University of Twente in The Netherlands.Learn more about Ernst and his work: https://tinyurl.com/2p92p6vn

Science of Happiness Episodes like this one:

Four Great Gratitude Strategies: https://tinyurl.com/2p9buvkd Tips for Keeping a Gratitude Journal: https://tinyurl.com/3jdbe52u Five Science-Backed Strategies for More Happiness: https://tinyurl.com/bd4ussjt

Transcript: https://tinyurl.com/4r84778r

Indigenous scholar Dr. Yuria Celidwen guides us in a reflection on our interconnection with water, encouraging us to see it as more than just a vital resource, but as kin. 

How to Do This Practice:

Last week we explored the scientifically backed healing qualities of water, focusing on how connecting with water through sound, sight, and touch can support our well being. This week, indigenous scholar Dr. Yuria Celidwen guides us in a reflection on our interconnection with water, encouraging us to see it as more than just a vital resource, but as kin.  

Find a quiet space where you can engage with water? a nearby river, ocean, or even the faucet at home. Focus on the sound of water. Whether it?s the gentle drip from a faucet or the sound of waves, listen deeply to how water calls to you. Contemplate how water transforms between solid, liquid, and gas. Let this remind you of your own potential for transformation. Imagine the water flow, guiding you to feel its presence within and around you, awakening memories, imagination, and a sense of belonging in this shared world. Take a few moments to reflect on how different manifestations of water connect with you. 

Today?s Happiness Break Host:

DR. YURIA CELIDWEN is an indigenous scholar of contemplative studies, and author of the new book, Flourishing Kin: Indigenous Foundations For Collective Well-Being.

Read more on Yuria: https://www.yuriacelidwen.com/#about

Follow Yuria on Linkedin: https://www.linkedin.com/in/yuriacelidwen/

Read Yuria?s work on kin relationality: https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2023.994508/full

If You Enjoyed This Happiness Break, You Might Also Like:

Experience Nature Wherever You Are, with Dacher How to Ground Yourself in Nature, With Yuria Celidwen 

Check Out These Episodes of The Science of Happiness:

 The Healing Effects of Experiencing Wildlife  How to Do Good for the Environment (And Yourself)  How to Use Your Body to Relax Your Mind (The Science of Happiness)

We?d love to hear how this practice goes for you! Let us know how you connect with water in your life.

Email us at happinesspod@berkeley.edu 

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

Transcript: https://tinyurl.com/59mmr7jc

Discover how connecting with water through all five senses can support well-being.

A growing body of research shows that connecting with water through things like sight and sound and touch can have a positive impact on how we feel, how we think, and even the state of our bodies. This week, we activate all five senses through connecting with water in hopes of applying that research into reality. We hear from an environmental psychologist about the many proven benefits of spending time by water, as well as an indigenous scholar about the view of water not just as vital resources, but as kin that need protecting.

Transcript: https://tinyurl.com/mt4sfdbh

This episode is supported by Tianren Culture, whose vision is ?One Wisdom, One Health.? Tianren Culture is a next-generation social platform that acts as a catalyst to foster positive global values and lifestyles.

Practice:
This practice is all about connecting your five senses: taste, sight, sound, touch, and smell? all through water. Here are five steps that could help improve your daily routine. 

Taste: Create a daily ritual of mindfully drinking water.  Sight: Recenter yourself by seeing bodies of water in person, virtually, or even in your mind's eye. Sound: Listen to the sound of rain, the sounds of waves crashing to reduce stress, or the faucet dripping. Touch: This could be swimming, showers, even placing your hands in water Smell: Take in the different smells of water bodies in nature.

Today?s guests:

TARANEH ARHAMSADR Based out of Oakland, Taraneh is a mother of two who?s worked in nonprofit communication for over 20 years, all the while being a part time blogger. A little under four years ago, she also co-founded Piper + Enza, a media venture dedicated to empowering families on their health journeys through storytelling. 

Read more on Taraneh: https://piperandenza.com/our-team/
Read some of Taraneh?s work: https://www.mother.ly/author/taraneh-arhamsadr/

DR. MATHEW WHITE is a social psychologist researching the relationships between natural environments, physical health, and psychological health. White has worked at the European Centre for Environment and Human Health for nearly 10 years, and is currently continuing his research at the University of Vienna. 

Read more on Mathew: https://env-psy.univie.ac.at/about-us/mat-white/
Read more on his research efforts: https://www.ecehh.org/person/dr-mathew-white/

 DR. YURIA CELIDWEN is an indigenous scholar of contemplative studies, and author of the new book, Flourishing Kin: Indigenous Foundations For Collective Well-Being.
Read more on Yuria: https://www.yuriacelidwen.com/#about

Science of Happiness Episodes like this one:
The Healing Effects of Experiencing Wildlife: https://tinyurl.com/49pkk6eu
How to Do Good for the Environment (And Yourself): https://tinyurl.com/5b26zwkx

A guided drawing meditation to help you break out of stale thought patterns and maybe even enter a state of flow. No talent required.

How to Do This Practice:

Grab a piece of paper and something to draw with. Find a comfortable place and start by taking some deep, mindful breaths Take a few moments to take in your environment. What colors, shapes, and objects do you see? Set a timer and for the next two minutes, draw something that caught your attention. Don?t worry about how it looks and try to stay in the moment. Once time is up, spend a moment appreciating what you drew. Think about the impact of slowing down and doing something fun has had on your day.

Today?s Happiness Break host:
Chris Murchison is a meditation teacher, artist and speaker. He currently works as an independent advisor for organizations interested in improving their work cultures.

Check out Chris?s GGSC profile: https://tinyurl.com/32htut6n
Learn more about Chris?s art and other work: https://chrismurchison.com/about
Follow Chris on Instagram: https://tinyurl.com/4auxk3ur

Transcript: tinyurl.com/4cmucasc

We explore Día de los Muertos?Day of the Dead?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.

Guest: Michelle Telléz is an Associate Professor in Mexican-American studies at Arizona State University.
Learn more about Michelle: https://tinyurl.com/2ph3can7

Guest: Mathew Sandoval, a.ka. "Dr. Muerte," 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

Transcript: https://tinyurl.com/236sp5fj

Discover Humming Bee Breath (Bhramari Pranayama), a soothing breathing technique that uses gentle humming to promote relaxation and mental calm.

It?s important to take a moment to pause and take a long, slow exhale as we navigate life. In our podcast series, "Breathe Away Anxiety," we explore ancient breathing techniques alongside cutting-edge research that reveals the powerful effects of slow, controlled breathing on our mental and physical well-being. We also share Happiness Break meditations to guide you through these science-backed methods, helping you reduce anxiety and cultivate calm in your everyday life.

Summary: Priyanka Gupta guides us through Bhrmari Pranayama, also known as Humming Bee Breath. Regular practice of this calming technique has been shown to improve sleep, reduce anxiety, and support cardiovascular health.

Transcript: https://tinyurl.com/549v3w62

Time: 15 minutes, or as long as it feels right.

How To Do This Practice:

Inhale slowly and deeply through your nose for 3-4 seconds. Exhale for 6-8 seconds, making a gentle humming sound (like a buzzing bee) as you breathe out. Adjust the timing of your inhale and exhale to find a rhythm that feels comfortable for you. Continue the practice for as long as feels right, focusing on the sound and sensation of your breath.

Note: This version of Bhramari Pranayama, practiced without specific gestures (mudras), was studied by Dr. Gunjan Trivedi.

Guest: Priyanka Gupta is a yoga and meditation instructor.
Learn more about Priyanka:
https://www.yogawithpriyanka.ca
https://www.youtube.com/yogawithpriyanka
https://www.instagram.com/yogawithpriyanka
https://linktr.ee/yogawithpriyanka

Related Science of Happiness episodes:
The Science of Humming (Bhramari Pranayama): https://tinyurl.com/549v3w62
How Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/4jyvkj4t
How To Tune Out The Noise: https://tinyurl.com/4hhekjuh 

Related Happiness Break episodes:
A Breathing Technique To Help You Relax (Cyclic Sighing): https://tinyurl.com/3dtwyk44
A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22kr

Did you know humming can soothe your nervous system?  We explore the stress-relieving power of Bhramari Pranayama, also known as humming bee breath, with marathon runner and activist Cal Calamia.

Summary: Cal Calamia, the first nonbinary winner of the San Francisco Marathon, explores Bhramari Pranayama, an ancient yogic breathing technique that uses humming to promote relaxation. Dr. Gunjan Trivedi later explains how this "humming bee breath" enhances heart rate variability and why it?s key to managing stress. Part of our ongoing series, Breathe Away Anxiety: https://tinyurl.com/4jyvkj4t

Time: 15 minutes, or as long as it feels right.

How To Do This Practice:

Inhale slowly and deeply through your nose for 3-4 seconds. Exhale for 6-8 seconds, making a gentle humming sound (like a buzzing bee) as you breathe out. Adjust the timing of your inhale and exhale to find a rhythm that feels comfortable for you. Continue the practice for as long as feels right, focusing on the sound and sensation of your breath.

Note: This version of Bhramari Pranayama, practiced without specific hand gestures (mudras), was studied by Dr. Gunjan Trivedi.

Guest: Cal Calamia is an activist, teacher, poet, and the first nonbinary winner of the San Francisco marathon.
Learn more about Cal: https://tinyurl.com/25ft296x

Guest: Dr. Gunjan Trivedi is the cofounder of Society for Energy & Emotions at Wellness Space in Ahmedabad, India.
Learn more about Dr. Trivedi and Wellness Space: https://tinyurl.com/r53x6x3x
Read Dr. Trivedi's study about Bhramari Pranayama: https://tinyurl.com/2xnjk6ah

Related Science of Happiness episodes:
How Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/4jyvkj4t
How To Tune Out The Noise: https://tinyurl.com/4hhekjuh 

Related Happiness Break episodes:
Happiness Break: A Breathing Technique To Help You Relax (Cyclic Sighing): https://tinyurl.com/3dtwyk44
A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22kr

Transcript: https://tinyurl.com/4esyy6nd

Dr. David Spiegel guides you through cyclic sighing, a breathwork practice that helps reduce stress and anxiety. 

Summary: Dr. David Spiegel guides you through a simple yet powerful breathwork practice that can help reduce stress, anxiety, and boost overall well-being. Backed by Stanford research, this simple technique uses slow, controlled exhales to calm the nervous system and improve overall well-being.

Transcript: https://tinyurl.com/3dtwyk44

Time: 5 minutes

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.

Guest: 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.  

Read Dr. Spiegel?s cyclic sighing study here: https://tinyurl.com/mrxbkyr2

Related Science of Happiness episodes:
Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/3u7vsrr5
How To Tune Out The Noise: https://tinyurl.com/4hhekjuh 

Related Happiness Break episodes:
A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22kr

Follow us on Instagram: @scienceofhappinesspod

It?s important to take a moment to pause and take a long, slow exhale as we navigate life. In our podcast series, "Breathe Away Anxiety," we explore ancient breathing techniques alongside cutting-edge research that reveals the powerful effects of slow, controlled breathing on our mental and physical well-being. We also share Happiness Break meditations to guide you through these science-backed methods, helping you reduce anxiety and cultivate calm in your everyday life.

We explore cyclic sighing, a simple breathing technique that can help lift your mood and lower anxiety.

Summary: Cyclic sighing is a breathing exercise that involves inhaling through your nose, filling your lungs, and then slowly exhaling through your mouth. The idea is to inhale briefly but deeply, and then exhale for longer. Research suggests that the slow exhale is what's most relaxing. We hear from pro-surfer Sarah Gerhardt about and Stanford scientist David Spiegel. 

Transcript: https://tinyurl.com/3u7vsrr5

Time: 5 minutes

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.

Guest: Sarah Gerhardt is a pro-surfer chemistry professor based out of Santa Cruz, California

Guest: 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.  

Read Dr. Spiegel?s cyclic sighing study here: https://tinyurl.com/mrxbkyr2

Related Science of Happiness episodes:
How To Tune Out The Noise: https://tinyurl.com/4hhekjuh 

Related Happiness Break episodes:
A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22kr

Dr. Kristin Neff guides us in a self-compassionate touch exercise, and shares the many research-backed reasons to cultivate kindness towards oneself.

Transcript: https://tinyurl.com/5xt3mz3h

Summary: Dr. Kristin Neff guides us through various practices of self-compassionate touch, such as placing hands over the heart or cradling the face, to provide comfort and support. Research shows that self-compassion can improve mental and physical well-being and activates the parasympathetic nervous system, reducing stress. 

Guest: 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.

How To Do This Self-Compassionate Touch Practice:
 
Take a moment to try these different touches and see which feels most supportive to you. Whenever you feel stressed or upset, or just need some extra support, use this compassionate touch to remind yourself that you?re here for you. Research shows the practice works best when practiced regularly.

Duration: 20 seconds, practiced daily or as often as you can.

Find a comfortable space. Sit or stand somewhere you feel relaxed and at ease. Try out these practices while thinking kind words to yourself, as though you were comforting a dear friend in distress.

1. Touch Your Heart: Place both hands gently over the center of your chest, one on top of the other. Apply just enough pressure to feel connected, but not uncomfortable. Focus on the warmth of your touch.  

2. Feel Your Strength: If it feels right, make a gentle fist with your left hand, symbolizing strength, and place it over your heart. Rest your right hand on top of the fist to combine the feeling of strength and love.  

3. Cradle Your Face: Gently cup each of your cheeks with your hands, holding your face as you would a loved one in distress. Let the touch be soft and caring.  

4. Support Your Core: Place both hands over your solar plexus, just below your ribcage, and imagine you're holding and supporting your core. This can be particularly comforting if you're feeling fear or deep emotions.  

5. Give Yourself a Hug: Cross your arms, resting each hand on the opposite shoulder. Gently squeeze yourself, adjusting the pressure to feel comforting but not overwhelming.

Related Science of Happiness episodes:

How to Feel Better About Yourself Give Yourself A Break If You Want to Be More Productive, Cut Yourself Some Slack

Related Happiness Break mediations:

What to do When you're Struggling, With Spring Washam

We explore the science behind how self-compassionate touch can help us feel better about ourselves.

Link to transcript: https://tinyurl.com/4nm5827f

Summary:  Brittany Luce, host of NPR's "It's Been A Minute," shares her experience with self-compassionate touch. She did it for 20 seconds, almost daily. to quiet her inner critic and foster self-compassion, especially during moments of stress or self-judgment. 

Researcher Eli Susman also shares the fascinating science behind this practice, and how despite being short and sweet ?it may still be an effective way to cultivate self compassion -- especially if you find ways to make it a habit.

How To Do This Self-Compassionate Touch Practice:
Take a moment to try these different touches and see which feels most supportive to you. Whenever you feel stressed or upset, or just need some extra support, use this compassionate touch to remind yourself that you?re here for you. Research shows the practice works best when practiced regularly.

Duration: 20 seconds, practiced daily or as often as you can.

Find a comfortable space. Sit or stand somewhere you feel relaxed and at ease. Try out these micro practices while thinking kind words to yourself, as though you were comforting a dear friend in distress.

1. Touch Your Heart: Place both hands gently over the center of your chest, one on top of the other. Apply just enough pressure to feel connected, but not uncomfortable. Focus on the warmth of your touch.  

2. Feel Your Strength: If it feels right, make a gentle fist with your left hand, symbolizing strength, and place it over your heart. Rest your right hand on top of the fist to combine the feeling of strength and love.  

3. Cradle Your Face: Gently cup each of your cheeks with your hands, holding your face as you would a loved one in distress. Let the touch be soft and caring.  

4. Support Your Core: Place both hands over your solar plexus, just below your ribcage, and imagine you're holding and supporting your core. This can be particularly comforting if you're feeling fear or deep emotions.  

5. Give Yourself a Hug: Cross your arms, resting each hand on the opposite shoulder. Gently squeeze yourself, adjusting the pressure to feel comforting but not overwhelming.

Guest: Brittany Luse is an award-winning journalist, cultural critic. and host of the NPR podcast ?It's Been a Minute.?

Learn more about Luse: https://tinyurl.com/3bjt6v7m
Follow Luse on Instagram: https://www.instagram.com/bmluse
Listen to the NPR podcast "It's Been A Minute": https://tinyurl.com/3uek8ey8

Guest: Eli Susman is a researcher and Ph.D. Candidate in Psychology at UC Berkeley
Read Eli Susman's study on self-compassionate touch: https://tinyurl.com/2uh783z8

Related Science of Happiness episodes:

How to Feel Better About Yourself Give Yourself A Break If You Want to Be More Productive, Cut Yourself Some Slack

Related Happiness Break mediations:

What to do When you're Struggling, With Spring Washam

Letting go of our regrets can motivate us to improve and help us grow. Alex Elle, a certified breath work and writing coach, guides us through a meditation to forgive and accept ourselves.

Link to episode transcript: https://tinyurl.com/5dzrzm4z

How to Do This Practice:

1. Take a deep breath. As you exhale, remember all you have done in the past that led you to come to be where you are today.

2. Remember that you are allowed to forgive yourself and let it go. Give yourself permission to release any shame that you?re carrying. Forgive yourself.

3. Think of the good things about yourself. Trust your worth and acknowledge that you are evolving. Remember, you are worthy of good things even when you think you are now.

4. When you?re ready, you can bring your attention back to the present moment. Take a few deep breaths in through the nose, and out through the nose. Drop your shoulder and unclench your jaw.

5. If you?d like to take this practice a step further, you can write your own letter of self forgiveness, it can start with ?Dear self, I forgive you for ??

Today?s Happiness Break host:

Alex Elle is a certified breath work coach, author and restorative writing teacher. Her new book, How We Heal, will come out soon.

Learn more about Alex and her new book: https://www.alexelle.com/about Follow Alex on Instagram: https://www.instagram.com/alex/ Follow Alex on TikTok:https://www.tiktok.com/@easewithalexl

Science of Happiness Episodes like this one

How to Forgive Your Father: https://tinyurl.com/2p98e3cy Nine Steps to Forgiveness: https://tinyurl.com/mwwhbrs6

Happiness Break Related Episodes

A Meditation for Seeking Forgiveness, With Shelly Tygielski: https://tinyurl.com/yynvm6av Radical Acceptance, With Tara Brach: https://tinyurl.com/4k3f563m

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

What if you had a magic wand and could better the world in any way? What would you do? We explore a practice shown to help you find your purpose and feel more motivated, resilient and fulfilled in life.

Link to episode transcript: https://tinyurl.com/bp7wv7ft

Episode Summary

What?s your greater purpose in life? It?s a tough question, especially if you?re feeling uncertain about your future. In this episode, our guest explores that very question?and gets handed a magic wand with the power to make the world a better place.

How To Do The Magic Wand Practice

Set aside 15 minutes to reflect and write.  Think about the world you live in ? your home, your community, and the world at large. Imagine you?ve been given a magic wand, and you can change anything you want to change in the world. What would you want to be different? Why? Describe your ideal world in writing. Now, reflect on what it would take to change the world in this way. Is there anything you can do to help move the world closer to this ideal? If so, explain how; if not, explain why not.

Guest: Selina Bilal is a UC Berkeley undergraduate student who is studying psychology, and a Fellow at Greater Good Science Center, where we produce The Science of Happiness

Expert Guest: Kendall Cotton Bronk is a professor of psychology in the Division of Behavioral & Social Sciences at Claremont University. 

Learn more about Bronk?s work: https://tinyurl.com/3s9sjp2d Connect with Bronk: https://tinyurl.com/3p5cepy3

Science of Happiness Episodes like this one

How to Find Your Spark in Life: https://tinyurl.com/yc8j9a4u What?s Your ?Why? in Life? https://tinyurl.com/2vnaswpt

Happiness Break Related Episodes

 A Meditation to Inspire a Sense of Purpose: https://tinyurl.com/54uuvh7z Visualizing Your Purpose, With Dacher: https://tinyurl.com/3jvnv35y

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

Our happiness is interconnected with the well-being of others, both people and the natural world. Step outside of you can, or imagine the outdoors from wherever you are now, and join us for a meditation that?ll help us be better stewards of the natural world.

Link to episode transcript: https://tinyurl.com/y3yfjsxa

Episode Summary

A meditation on how we can give back to the earth, led by indigenous activist, artist, and scholar Dr. Lyla June Johnston.

How To Do This Practice

Sit and take four deep breaths to honor the four sacred directions. Take a moment to stop, and step outside and see what  life flourishes from.  Take notice of the little things ? a bird bath that provides a safe place for the birds to drink and to bathe.  Think about how you can give a small gift to life., Maybe you could plant fruit or nut-bearing trees that could feed you,your neighbors, and the wildlife around you.  Following this meditation, think about ways that you can make this a reality. You could order a bird bath from your local feed store.  Think of the metaphor of the bird bath. A bird bath is a human creation. And it's a gift to birds. It doesn't benefit us at all. It truly is just a gift to a species outside of our own.  Reflect on how this is truly what human beings were born to do ? born to be givers, stewards, and caretakers of the earth.

Guest Host: Dr. Lyla June Johnston is an indigenous activist, artist, and scholar from the Naaneesht'ezhi Taach'iinii clan of the Diné Nation. 

For more on her work: https://www.lylajune.com/ Watch her TED talk: https://tinyurl.com/frbe5ya9 Follow her on instagram: https://tinyurl.com/bdfbf8yx Follow her on X: https://tinyurl.com/4jj57n25 Follow her on Facebook: https://tinyurl.com/3cskuh7x

Science of Happiness Episodes like this one

How to Do Good for the Environment (And Yourself): https://tinyurl.com/dmsr2wkm The Healing Effects of Experiencing Wildlife: https://tinyurl.com/murmd98b

Happiness Break Related Episodes

How to Be in Harmony in Nature?Wherever You Are, With Yuria Celidwen: https://tinyurl.com/ynxeeb7a Contemplating Our Interdependence With Nature, With Dekila Chungyalpa: https://tinyurl.com/erz2f5de Feeling the Awe of Nature From Anywhere, With Dacher: https://tinyurl.com/y4mm4wu9

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

With the U.S. election swiftly approaching, the political divide can feel overwhelming. But what happens when we recognize the limits of our knowledge? 

Link to episode transcript: https://tinyurl.com/83a5wbkp 

Episode Summary

When we internally acknowledge the limits of our knowledge, we create space to engage with other points of view. Allowing new perspectives in can help us better assess arguments, and decrease hubris. We will hear from psychologists Tania Israel and Daryl Van Tongeren about embracing opinions different from our own.

How To Do This Practice

Reflect on an issue you feel strongly about. Ask yourself the following questions when listening to someone?s opinion that differs from your own:

How can other people help me to develop a broader or deeper understanding of this topic? Whose story isn't being told here? What's the perspective I'm not seeing?  Check in with yourself as you're reading the news, are you just saying, ?I agree with that perspective? or are there moments in which you can say, ?This challenges me.?

This episode was supported by a grant from the John Templeton Foundation, as part of our project on ?Expanding Awareness of the Science of Intellectual Humility.? To learn more, go to ggsc.berkeley.edu/ih.

Today?s guests: 

Our guest host today is Allison Briscoe-Smith, a psychologist and Senior Fellow at The Greater Good Science Center.

Tania Israel is a psychology professor at UC Santa Barbara and author of the new book Facing the Fracture: How to Navigate the Challenges of Living in a Divided Nation.

Daryl Van Tongeren is a psychology professor at Hope College and author of the book Humble: Free Yourself from the Traps of a Narcissistic World.

Learn more about Allison Briscoe-Smith: https://tinyurl.com/p3eexvkf Take BerkeleyX: Bridging Differences by Allison Briscoe-Smith: https://tinyurl.com/58z9vmvb Read Facing the Fracture: How to Navigate the Challenges of Living in a Divided Nation, by Tania Israel: https://tinyurl.com/yeyw7k6j Read Humble: Free Yourself from the Traps of a Narcissistic World, by Daryl Van Tongeren: https://www.darylvantongeren.com/books

Science of Happiness Episodes like this one:

A Way to Make Work More Meaningful: https://tinyurl.com/mtpay9jw

The Questions to Ask Yourself in an Argument: https://tinyurl.com/3uajhp4t

When It?s Hard to Connect, Try Being Curious: https://tinyurl.com/nhzj52vc

Making Difficult Interactions More Respectful: https://tinyurl.com/bddafcrw

Happiness Break Related Episodes:

A Meditation For Connecting In Polarized Times, With Scott Shigeoka: https://tinyurl.com/y6e4vdsd

Direct message us or leave a comment on Instagram @scienceofhappinesspod. You can also 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

Loving-kindness meditation, or ?metta,? has its roots in Buddhist traditions that date back thousands of years. Studies show it can help nourish your capacity to express love, feel more satisfied in life, and enhance brain areas involved in emotional processing and empathy. 

Link to episode transcript: https://tinyurl.com/5h3nfwjb

Episode Summary

Dacher guides us in a meditation that has been practiced over thousands of years. Together, we will mentally extend goodwill, kindness, and warmth towards others and ourselves, in a series of mantras. 

How To Do This Practice

Find a comfortable position, you may lie down or be seated. Bring your attention and awareness to the breath at the belly. Inhale and exhale, noticing sensations of breath.  Bring to mind someone who you really believe has your best interests in their heart. Choose just one person and bring them to mind as though they were next to you. Imagine them truly wishing for you to be happy and fulfilled. Imagine their smile. Feel their intention of goodness.  For a couple more breaths, really take in this wish for your happiness and joy from this person who cares for you. Now letting go of the image of this person, relax into these sensations and feelings for just a couple breaths. With this feeling of support and happiness, bring to mind someone who could really use some extra love. Now repeat to yourself, ?May you be safe. May you be happy. May you be healthy. May you live with ease.? As you inhale, draw in this intention. And as you exhale, send it out. Twice more?inhale, drawing in this intention. And then exhale, sending out. Release the image of this person. And just notice the sensations in your own body.

Today?s Host: Dacher Keltner 

Science of Happiness episodes like this one:

24 Hours of Kindness: https://tinyurl.com/3dnye335 Being Kind Is Good for Your Health: https://tinyurl.com/2afe5v79 How to Love People You Don?t Like: https://tinyurl.com/5sj388yj

Happiness Break related episodes:

Wrap Yourself in Kindness, With Jack Kornfield: https://tinyurl.com/3cd6xj23 How to Be Your Own Best Friend, with Kristin Neff: https://tinyurl.com/yc8emecm Wishing Others Well, With Anushka Fernandopulle: https://tinyurl.com/3w2sn96m

This episode was supported by a grant from the John Templeton Foundation on "Spreading Love Through the Media".

Tell us about your experiences practicing loving-kindness meditation! 

Direct message us or leave a comment on Instagram @scienceofhappinesspod. You can also 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

Have you ever known you were dreaming while you were asleep? Our guests try practices to help induce lucid dreams, and we hear what they can teach us about consciousness.

Transcription: https://tinyurl.com/yc6trmsh

Take a moment to appreciate the beauty and vastness of the sky. Dacher Keltner guides us through a practice of pausing to turn your gaze to the sky as a pathway to awe, creativity and wonder.

Link to episode transcript: https://tinyurl.com/yc5xfwp4

Practice:

Go someplace where you feel safe and also have a nice view of the sky. First, focus on your breathing. Take a few slow inhales and even slower exhales. As you breathe in and out, relax your shoulders, your hands, and your face. On the next breath in, look up at the sky. Notice how vast it is.   Breathing naturally, notice everything you can about the sky. What colors are present? Are there any clouds? Do you see any gradation of light? Expand your gaze to get the fullest view and sense of the sky that you can. Spend a few moments taking it in. On the final deep breaths in and out, reflect on how doing this practice has made you feel.

Today?s Happiness Break host:

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.

Check out Dacher?s most recent book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life: https://tinyurl.com/4j4hcvyt

Resources from The Greater Good Science Center:

Why we Should Look up at the Sky (Podcast): https://tinyurl.com/fn3bttw6
Six Ways to Incorporate Awe into Your Daily Life: https://tinyurl.com/3j5hdtj7
How to Choose a Type of Mindfulness Meditation: https://tinyurl.com/py6b729h
How Nature Can Make You Kinder, Happier, and More Creative: https://tinyurl.com/2fmpdpkj
Why is Nature so Good For Your Mental Health? ??https://tinyurl.com/23zavth3

Tell us about your experiences with wildlife! Leave a comment on Instagram @scienceofhappinesspod. You can also 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

Safe encounters with wildlife can deepen our appreciation for nature, and for other people. Craig Foster of ?My Octopus Teacher? shares his transformational experiences with the animals of the ocean.

Link to episode transcript: https://tinyurl.com/murmd98b

Episode Summary
Venturing into nature and experiencing wildlife can be transformative. Safe interactions with wildlife encourage us to be more in relation with nature, and each other. In this episode, we hear from Craig Foster of ?My Octopus Teacher? and how his interactions with sea creatures have changed his life. We also hear from environmental researcher Liz Lev about the effect on our well-being that being in wild spaces provides.

How To Do This Practice:
The next time you want to explore the outdoors, find the ?wildest? space you can think of. Explore the ?wild spaces? in your neighborhood or city, and reflect on your experiences with wildlife. 

Today?s guests:
Craig Foster is the director of My Octopus Teacher, and the co-founder of Sea Change Project. 

Liz Lev is an environmental researcher and research associate at Harder+Company who that specializes in the intersections of environmental and climate justice issues, mental health, and urban planning.

Learn more about Craig?s work:https://tinyurl.com/tyctr6fu Follow Sea Change Project on Instagram: https://tinyurl.com/2pzdx73z Watch My Octopus Teacher: https://tinyurl.com/e87edt4b Follow My Octopus Teacher on Instagram: https://tinyurl.com/mryx4zum Learn more about Liz?s research: https://tinyurl.com/y2afdxpr  Read about Liz?s research on wild spaces: https://tinyurl.com/msjsz32t

Science of Happiness Episodes like this one:

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
How Birdsong Can Help Your Mental Health: https://tinyurl.com/3tey4rb5

Happiness Break Related Episodes:

Feeling the Awe of Nature From Anywhere, With Dacher: https://tinyurl.com/y4mm4wu9
How to Ground Yourself: https://tinyurl.com/2wv69kws

This episode was supported by a grant from the John Templeton Foundation on "Spreading Love Through the Media".

Tell us about your experiences with wildlife! Direct message us or leave a comment on Instagram @scienceofhappinesspod. You can also 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

Just a few moments of tuning into nature can make you feel more inspired, connected, and less lonely. Let us guide you through a five-minute noticing nature practice ? you don't even have to leave your neighborhood.

Link to episode transcript: https://tinyurl.com/aj34s585

How to Do This Practice:

Find somewhere where you can focus on the natural environment, like your backyard. Take a few slow, deep breaths. Close your eyes or soften your gaze. Notice your belly and chest rise and fall as you breathe. Note the physical sensations of your breath. If you closed your eyes, open them. Let your breath fall into its natural rhythm. Look around you and let your eyes wander slowly through your surroundings: the plants, animals, and bugs.  Let yourself be curious about anything that catches your eye and moves you. Rest your awareness there. Pause to appreciate it, and let it hold your attention for a few moments. Turn your awareness to your emotions. How are you feeling? When something you see evokes an emotion, take a mental photo of it. What about it captivated you? What did it make you feel?  Write that down in just a few words or sentences, or make a mental note of it. Let your gaze wander again whenever you?re ready, repeating these steps. 

Today?s Happiness Break host:

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 GGSC and a professor of psychology at the University of California, Berkeley.

If you enjoyed this Happiness Break, you may also like these Happiness Breaks:

Feeling the Awe of Nature From Anywhere, With Dacher: https://tinyurl.com/y4mm4wu9

How to Ground Yourself: https://tinyurl.com/2wv69kws

Check out these episodes of The Science of Happiness 

Walk Outside with Inside Out?s Pete Docter: https://tinyurl.com/23vpuj8j

Why We Should Look up at the Sky: https://tinyurl.com/mpn9vj2t

How Birdsong Can Help Your Mental Health: https://tinyurl.com/3tey4rb5

Tell us about your nature experience! Direct message us or leave a comment on Instagram @scienceofhappinesspod. You can also 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

Exploring novel places and having diverse experiences is important to our well-being and can make us feel happier. This week, Ike Sriskandarajah, a producer for This American Life, takes us with him as he explores new parts of New York City.

Link to episode transcript: https://tinyurl.com/seystc6c

Episode summary: 

Shaking yourself out of your normal routine can be hard?but studies show it?s worth it. Creating space for variety, novelty, and awe in our lives is essential for our well-being. Exploring new and diverse environments in our daily life can lead to better stress resilience and can make us feel better. In this episode, investigative journalist Ike Sriskandarajah, shares his experience exploring new places with his family in New York City. Then, we hear from Aaron Heller, a neuroscientist and assistant professor at the University of Miami's Department of Psychology, who studies how exposure to novel places can make us happier. 

Practice: 

Break out of your usual daily routine?take a route to work you have never taken before, or visit a park you?ve never gone to. Explore a place you have never been to.

Today?s guests: Ike Sriskandarajah is an investigative journalist and Producer at This American Life.

Aaron Heller is a neuroscientist and assistant professor at the University of Miami's Department of Psychology.

Learn more about Ike?s work: https://tinyurl.com/4auuk7pd Learn about Ike?s work at Reveal: https://tinyurl.com/serhuyt5 Follow Ike on X: https://tinyurl.com/ycxz6xbr Connect with Ike on LinkedIn: https://tinyurl.com/ydwztavw Learn more about Aaron?s research: https://tinyurl.com/yxrpm944 Follow Aaron on X: https://tinyurl.com/rr3ac6jw Connect with Aaron on LinkedIn: https://tinyurl.com/36trsaux

Science of Happiness Episodes like this one

How Awe Brings Us Together: https://tinyurl.com/bddavvbv  Can You Find Wonder in the Ordinary? https://tinyurl.com/4j8h4dzk

Happiness Break Related Episodes

Feeling the Awe of Nature From Anywhere, With Dacher: https://tinyurl.com/y4mm4wu9 Feeling the Awe of Nature From Anywhere, With Dacher https://tinyurl.com/y4mm4wu9

Tell us about your experience exploring new places! 

Leave a comment on Instagram @scienceofhappinesspod, or 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

Connect to yourself and the land you stand on in under 10 minutes with this grounding practice led by Indigenous scholar Dr. Yuria Celidwen.

Link to episode transcript: https://tinyurl.com/3at8hrsu

How to Do This Practice:
 

If possible, go outside and find some natural ground, like grass or dirt. If you're wearing shoes or socks, take them off and place the soles of your feet directly on the ground.  Bring your attention to the earth beneath you. Allow it to hold you, paying attention to how it feels ? soft, firm, reliable. Imagine you're starting to grow roots from the tip of your toes, digging deep into the earth. Visualize energy and wellness flowing through your roots to your toes, into the soles of your feet, your thighs and knees, then base of the spine and upwards into your chest, expanding the whole center of your chest. Take a full, deep breath and contemplate the  openness you feel in your chest. Look up towards the sky and open your eyes, allowing all of your senses to awaken to the sounds, smells, colors, and life around you. Feel their presence.

Today?s Happiness Break host:
Dr. Yuria Celidwen is an Indigenous studies, cultural psychology, and contemplative science scholar of Indigenous Nahua and Maya descent. She also works at the United Nations to advance the rights of Indigenous peoples and the Earth.
Learn more about Dr. Celidwen?s work: https://www.yuriacelidwen.com/

More resources from UC Berkeley?s Greater Good Science Center:

Listen to Dr. Yuria Celidwen on The Science of Happiness episode about listening to your elders: https://tinyurl.com/yr2ydk43 Does Nature Make You More Mindful? https://tinyurl.com/4wcreu9z Why You Need More Nature in Your Life: ??https://tinyurl.com/ye282e5d Being Around Nature Helps You Love Your Body: https://tinyurl.com/57d5ntxm How Modern Life Became Disconnected From Nature: https://tinyurl.com/yc6u73f9 Listen to The Science of Happiness episode featuring podcast host Krista Tippett, on Being Grounded in Your Body: https://tinyurl.com/8t7rr4yy

Tell us about your grounding practice experience! Direct message us or leave a comment on Instagram @scienceofhappinesspod. You can also 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

Everyday activities, such as cleaning and gardening, can be sources of joy and opportunities for mindfulness. This week, our guest shares his experience practicing mindful sweeping on the temple stairs in Kyoto, Japan with Shoukei Matsumoto, a Buddhist monk.

Link to episode transcript: https://tinyurl.com/3r6ju2wh

The Science of Happiness is now Instagram, and we'd love for you to follow us! You can find us at @ScienceofHappinessPod. We're going to go behind the scenes of our episodes, and share how to do the practices we talk about on the show. The first 100 followers will be included in a raffle to win a signed copy of host Dacher Keltner's newest book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life.

Episode summary:
Many of us see yard work as a chore. But what if we shift our perspective and instead see it  as an opportunity to practice mindfulness? This week on The Science of Happiness, our guest  shares his experience of sweeping the steps of a Buddhist temple in Kyoto, Japan, and the mindfulness and mental processes involved in the practice. Then, we hear from Shoukei Matsumoto, a Buddhist monk and author, about the practice of cleaning as a form of mindfulness.

Practice:
The next time you?re tending to your garden, picking up trash on your sidewalk, watering the plants, or doing other chores, spend a few minutes practicing mindfulness by slowing down and really being present with the activity and your own body's movements while you do it. 

Today?s guests:

Matt Heron is a Canadian who has been living and working in Japan for five years. 

Shoukei Matsumoto is a Buddhist monk and cleaning enthusiast in Kyoto, Japan. He is the author of ?A Monk?s Guide to a Clean House and Mind,? which has been translated into 18 languages, including English 

Follow Shoukei on instagram: https://tinyurl.com/4e2jk7xt Follow Shoukei on Linkedin: https://tinyurl.com/48xkr9ew Learn more about Interbeing: https://www.interbeing.co.jp/en Read ?A Monk?s Guide to a Clean House and Mind? : https://tinyurl.com/7u3zhvcz

More episodes like this one:

How to Make Work More Satisfying: https://tinyurl.com/3fa925yf
Why We Should Seek Beauty in the Everyday Life: https://tinyurl.com/26dskv38

Related Happiness Breaks (a short, guided practice by The Science of Happiness) 

Contemplating Our Interdependence With Nature, With Dekila Chungyalpa: https://tinyurl.com/erz2f5de
Happiness Break: How to Be in Harmony in Nature?Wherever You Are, With Yuria Celidwen: https://tinyurl.com/ynxeeb7a

This episode is supported by Tianren Culture, whose vision is ?One Wisdom, One Health.? Tianren Culture is a next-generation social platform that acts as a catalyst to foster positive global values and lifestyles.

Tell us about your mindful gardening experiences! Email 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

Last week on The Science of Happiness, we discussed the scientifically proven health benefits of the ancient Chinese practice of qigong with Harvard psychologist Peter Wayne. This week, we practice a standing meditation, with qigong master Sherry Zhang. 

Link to episode transcript: https://tinyurl.com/3t5wdexe

How to Do This Practice:

Take a moment to stand upright with your feet together and take a few deep breaths. Have your eyes looking forward. Soften your knee. Gently shift your weight onto your left leg and step your right foot aside. Face your palms inward, with your fingers relaxed and pointing down.  With your chin slightly in, relax both shoulders, and tuck in your tailbone. Ground your feet and relax your knees, armpits, and fingers. Take a deep breath and exhale.  Spend a few moments focused on your natural breathing and relaxed body. Now, bring your right foot back, so both feet are together. Lengthen your spine.  Take a moment to observe how your body feels, until your breathing slows.  Next, bring your hands together and rub them together vigorously, creating heat in between your palms. Now "wash" your face with your hands. "Wash" the side of your ears, to the back of your ears, the back of your neck. Now relax both hands at the front of your chest. Repeat this practice for one to five minutes.

Today?s Happiness Break host:

Sherry Zhang is the founder of Tai Chi Solutions and a Master Teacher of Qigong. She is faculty at Pacific College of Health and Sciences in New York City. 

Learn more about Sherry?s work:https://www.taichisolution.org/ Follow Sherry on instagram: https://www.instagram.com/taichisolution/ Follow Sherry on Twitter: https://twitter.com/taichisolution Follow Sherry on Linked-In: https://tinyurl.com/ywca6nd5 Follow Sherry on Facebook: https://www.facebook.com/sherrytaichi/ Follow Tai Chi Solutions on Facebook: https://www.facebook.com/taichisolution/

If you enjoyed this Happiness Break, you may also like these ones:

Walk Your Way to Calm (Guided Meditation), with Dacher: https://tinyurl.com/4w37zwpy
A Walking Meditation With Dan Harris of 10% Happier: https://tinyurl.com/4dv4ckzc

Check out these episodes of The Science of Happiness about movement-based practices: 

How Qigong Can Calm Your Mind and Body: https://tinyurl.com/2ywsck4e
Episode 5: Walk Outside with Inside Out?s Pete Docter: https://tinyurl.com/2nfc94zb

We love hearing from you! Tell us what movement based practice you?ve tried!

Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Spotify: https://tinyurl.com/6s39rzus

Share this Happiness Break!

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.

Link to episode transcript: https://tinyurl.com/2ywsck4e

Episode summary: Finding calm in your day to day life can be stressful, especially in a world that seems to be moving at such a rapid pace. Your life can change in an instant? and it can be really difficult to get yourself on your feet again. On this episode of The Science of Happiness, Ace Boral, an Oakland-based chef, joins us to try Qigong. Ace talks about his health struggles over the past four years, and how incorporating Qigong into his life over the past few weeks has helped him find mental clarity, emotional balance, and confidence in himself. Then we hear from Harvard psychologist Peter Wayne who has practiced and studied the benefits of Xigong. 

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

More episodes like this one:

Moving Through Space, with Dacher Keltner: https://tinyurl.com/3u844n4d The Science of Synchronized Movement: https://tinyurl.com/n4bcrb5j

Tell us about your experiences with Qigong. Email 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

Here's a favorite of ours: visualize your best possible self and tap into your inherent enough-ness with this guided meditation by Justin Michael Williams.

Link to episode transcript: https://tinyurl.com/5xm9ckff

How to Do This Practice:

Close your eyes, take a few deep breaths, and visualize your ideal future self, the person of your dreams you?ve always wanted to be. Try noticing as many details as you can: What color are you wearing, how do you feel, what are you doing, is anyone with you? Answer this question in your mind with 1-3 words: As you look at this future version of you, what energy do you need to cultivate more of in your life now, today, to become closer to being that person you see in your vision?  Breathe in deeply, and as you do imagine yourself breathing in that energy. As you exhale, imagine that energy spreading throughout your body and energy field. Open your eyes. ??Remember, you have what you need to become that which you want to become. We are enough to start stepping into the life of our dreams.

Today?s Happiness Break host:

Justin Michael Williams works at the intersection of social justice, mindfulness, and personal growth ? with a touch of music that brings it all to life.

Learn More About Justin?s work: https://www.justinmichaelwilliams.com/ Listen to Justin?s debut album: https://www.justinmichaelwilliams.com/music Order Justin?s book, Stay Woke: A Meditation Guide For the Rest of Us:https://tinyurl.com/2p8xu6hx Follow Justin on Twitter: https://twitter.com/wejustwill Follow Justin on Instagram: https://www.instagram.com/wejustwill/

More episodes like this one

How to Find Your Best Possible Self
https://tinyurl.com/6t3uws8d

Happiness Break: Visualizing Your Best Self in Relationships,  With Dacher Keltner
https://tinyurl.com/5cx6cd5z

Happiness Break: Visualizing Your Purpose, With Dacher
https://tinyurl.com/39apt7tb

We love hearing from you! Tell us what brings you feelings of awe. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Spotify: https://tinyurl.com/6s39rzus

Help us share Happiness Break! 

She's the world's leading animal behaviorist and an autism advocacy leader. Guest Temple Grandin shares what kind of support systems led her to success, and we hear about how community, and lack thereof, affects our health and ability to succeed. Link to episode transcript: https://tinyurl.com/y82vw4dv
Episode summary:
Having strong relationships is vital to our well-being. We tend to be happier and healthier when we?re involved with community. Today?s guest is the world-famous scientist Temple Grandin. She was born with autism, which led her to be socially isolated from her peers. Join us on this episode of The Science of Happiness to hear about how Grandin credits her support networks for her success and making her into the person she is today. We?ll also look at the science behind the health repercussions of not having strong social networks. Feeling socially disconnected can lead to a higher risk of dementia, cardiovascular disease, cancer and more. Today?s guests:
Temple Grandin is a leading scientist, prominent author and speaker on autism and animal behaviors. Today, she teaches courses at Colorado State University. Her latest book is Visual Thinking: The Hidden Gifts of People Who Think in Pictures, Patterns, and Abstractions.
Temple?s Website: https://www.templegrandin.com
Follow Temple on Twitter: https://twitter.com/drtemplegrandin?lang=en
Check out Temple?s Latest Book: https://tinyurl.com/3tftxpck

Tegan Cruwyis is a clinical psychologist at The National Australian University who studies social connection and how loneliness and chronic isolation are literally toxic.
Learn more about Cruwyis and her work: https://tinyurl.com/3etuvket
Follow Cruwyis on Google Scholar: https://tinyurl.com/yc5ujhaj

Resources from The Greater Good Science Center: Four Ways Social Support Makes You More Resilient https://tinyurl.com/34ntce8u
What is Social Connection? https://tinyurl.com/nk8crbbz
Is Social Connection the Best Path to Happiness? https://tinyurl.com/4wxc66tn
Why are We so Wired to Connect? https://tinyurl.com/uttppd3p

Tell us about your experiences with building social connections. Email 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

Transcript to come.

Experiencing awe can help us slow down and connect to the world around us. So how can we harness the power of this feeling? Host Dacher Keltner leads us in a colorful meditation to bring about awe. 

Link to episode transcript: https://tinyurl.com/3e9cyky5

Practice:

Please find a space, either inside or outside, where you can take a moment and pause and look slowly at a scene in front of you.  Settle into a pattern of deep breathing and ease. Really focusing on how that pattern of inhalation and exhalation relaxes your body and slows your heart rate down. Now cast your gaze over the space around you. Take in what you see in the scene in front of you. You may shift your attention to colors present in the things around you or step back and get a sense of the scene in a more holistic way. Notice the variations and differences in the various colors in your visual field.  What feelings do the colors evoke in you?  Now, gently close and then open your eyes and notice how you feel. 

Today?s guests:
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.

More episodes like this one:

How Awe Brings Us Together

https://tinyurl.com/bdhy4sj5

How Music Evokes Awe

https://tinyurl.com/mpkww4j9

Happiness Break: Awe for Others, With Dacher

https://tinyurl.com/3ptwh66j

Feeling the Awe of Nature from Anywhere, with Dacher Keltner

https://tinyurl.com/4r7rjaxf

We love hearing from you! Tell us what brings you feelings of awe. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Spotify: https://tinyurl.com/6s39rzus

Help us share Happiness Break!
Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Rate us on Spotify: https://tinyurl.com/6s39rzus

Hearing birdsong can help us feel less anxious, recover from stress faster, and even reduce muscle tension ... but can it help us fall asleep? Drew Ackerman of Sleep With Me podcast listens to recordings of birdsongs to see if it'll help with insomnia.

Link to episode transcript: https://tinyurl.com/5n7sxjtb

Episode summary:

Drew Ackerman, aka Scooter of Sleep With Me Podcast, has always struggled to get to sleep. Even as an anxious kid, worries would keep his mind churning as the night wore on. For our show, he tried a science-backed practice for easing stress: listening to the twitter of birds. He discovered the recordings reminded him of easeful summer afternoons, transporting him to another time and place. The research bears this out: different sounds affect us in different ways. For many, birdsong lowers our body?s stress responses. And for Drew, that helped him get a little sleepier.

Practice:

Listen to a recording of birdsong that appeals to you.

Today?s guests:

Drew Ackerman You might know Drew as his alias, ?Dearest Scooter,? the host of Sleep with Me podcast. Drew struggles with bedtime worries and has a history of insomnia himself, but he?s great at helping others sleep. Sleep with Me is one of the most listened-to sleep podcasts. On each episode, ?Scooter? lulls listeners off to dreamland with meandering bedtime stories intended to lose your interest.

Listen to Sleep With Me Podcast: https://pod.link/sleep-with-me

Follow Drew on Twitter: https://tinyurl.com/2p8nrhnp

Follow Drew on Instagram: https://www.instagram.com/dearestscooter/

Follow Drew on Facebook: https://www.facebook.com/Sleepwithmepodcast/

Emil Stobbe is a post-doctoral fellow at the Max Planck Institute for Human Development in Germany.

Jesper Alvarsson is a professor of Psychology at Södertörn University in Sweden.

Eleanor Ratcliffe is a professor of Environmental Psychology at the University of Surrey in the UK.

More episodes like this one:

The Science of a Good Night's Sleep (Sleep Tips, With Drew Ackerman) - https://tinyurl.com/3wrwzrxy

Why You Should Snap Pictures of Nature (Appreciating The Outdoors, With Tejal Rao) - https://tinyurl.com/erwdvwrw

Related Happiness Breaks (a short, guided practice by The Science of Happiness)

Restore Through Silence, With Tricia Hersey - https://tinyurl.com/4h8ww8ub

Feeling the Awe of Nature from Anywhere, With Dacher Keltner - https://tinyurl.com/43v74ryn

Tell us what sounds relax you! You can even send us a recording, we?d love to hear it. Email 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 and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Pilina is an indigenous Hawaiian word, or concept, that describes our deep interconnectedness. Harvard Clinical Psychology Fellow Jo Qina'au guides us through a contemplation of our profound interrelationships.

Link to Episode Transcript: https://shorturl.at/npAM9

How to Do This Practice:

Pilina comes from the indigenous Hawaiian language and culture. Pilina means connection, or interconnectedness.

Settle into a comfortable position and observe your breath.

Visualize someone to whom you feel meaningfully connected and acknowledge the feeling of Pilina, or deep interconnectedness, between you two.

Reflect on what it is that connects you, what impact that connection has had on your life, and what it may have had on theirs.

Notice how it feels to acknowledge these things.

Repeat steps 2-4 with as many people as you wish.

Today?s Happiness Break host:

Jo Qina?au is an indigenous Hawaiian meditation teacher and a Clinical Psychology Fellow at Harvard Medical School.

Learn more about Jo?s work: https://tinyurl.com/2wfcma5f

Follow Jo on Instagram: https://tinyurl.com/3v8ubn6a

If you enjoyed this Happiness Break, you may also like these Happiness Breaks:

5 Minutes of Progressive Muscle Relaxation, With Jo Qina?au - https://tinyurl.com/4f3fd97f

Visualizing Your Best Self in Relationships, With Dacher Keltner - https://tinyurl.com/4dzpatx7

Check out these episodes of The Science of Happiness about connection:

How to Feel Less Lonely and More Connected - https://tinyurl.com/36t6urte

When It's Hard To Connect, Try Being Curious - https://tinyurl.com/3778r4h9

We love hearing from you! Tell us who you feel Pilina with, and what it means to you to reflect on it. 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

We all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real time. These relaxing and uplifting practices have been shown to help you cultivate calm, compassion, connection, mindfulness, and more ? what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.