The Science of Happiness

Discover how forgiveness reshapes the brain, eases the body, and helps us move forward with greater compassion and freedom.

Summary: Forgiveness isn’t about forgetting or excusing—it’s about releasing the grip of resentment so we can make room for peace. Research shows it also engages empathy, strengthens emotional regulation, and helps us reconnect with what truly matters. In this episode of The Science of Happiness, we look at how forgiveness transforms not just relationships, but our overall well-being.

How To Do This Practice:

1. Acknowledge the hurt: Be honest about what happened and how it affected you—avoiding or denying the pain can keep it alive.
2. Empathize with the other person: Try to see their humanity and what might have led them to act as they did, without excusing the harm.
3. Choose to forgive: Decide, for your own peace, to let go of resentment and stop letting the past control your emotions.
4. Offer forgiveness as a gift: Imagine extending understanding or compassion toward the person, even if they never apologize.
5. Commit to your choice: Write it down, share it, or reflect on it as a reminder of your intention when old feelings resurface.
6. Practice holding on to peace: When reminders or emotions arise, return to calm, compassion, or gratitude—strengthening forgiveness over time.

Scroll down for a transcription of this episode.

Today’s Guests:

DR. EVERETT WORTHINGTON is one of the world's leading experts on forgiveness. 

Learn more about Dr. Everett Worthington here: https://www.evworthington-forgiveness.com/

DR. EMILIANA SIMON-THOMAS is a neuroscientist and Director of Science at UC Berkeley’s Greater Good Science Center.

Learn more about Emiliana R. Simon-Thomas here: https://tinyurl.com/2z7mhjbm

Related The Science of Happiness episodes:  

The Contagious Power of Compassion: https://tinyurl.com/3x7w2s5s

Nine Steps to Forgiveness: https://tinyurl.com/vb7kk5ky

Why Compassion Requires Vulnerability: https://tinyurl.com/yxw4uhpf

Related Happiness Breaks:

A Science-Backed Path to Self-Forgiveness: https://tinyurl.com/yh2a5urt

Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7

A Note to Self on Forgiveness: https://tinyurl.com/y53tkn87

This episode was supported by a generous grant from the Templeton World Charity Foundation as part of a Greater Good Science Center project on "Putting the Science of Forgiveness into Practice."

Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

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

Transcription: https://tinyurl.com/566t8udf

We explore Día de los Muertos as a ritual that nurtures community, imbues loss with meaning, and helps us process grief while also connecting through shared joy.

Summary: We investigate how Día de los Muertos, or Day of the Dead,  rituals strengthen family ties and cultural identity, and learn about its evolution from a 3,000 year old practice to a global celebration. We look at key elements like the ofrenda and explore how commercialization—like Mattel’s Day of the Dead Barbie—raises questions about balancing tradition with modern influences.

This episode is made possible through the generous support of the John Templeton Foundation.

How To Do This Practice:

1. Set an intention: Begin by reflecting on who or what you want to honor, focusing on connection and gratitude rather than loss. Let this intention guide the energy of your ritual.
2. Create a space of offering: Choose a spot in your home and make it a place of remembrance. Gather meaningful items like photos, flowers, candles, or anything that holds personal or ancestral significance.
3. Invite the elements: Bring in water, fire, wind, and earth in simple ways—perhaps a candle, a glass of water, a plant, or a piece of fabric that moves gently in the air—to represent balance and harmony.
4. Add a personal touch: Offer something that carries memory, like a favorite food, scent, or song of someone you love. These gestures transform remembrance into a living connection.
5. Gather in community: Invite others to join you in building the altar or sharing stories and food. Coming together in this way turns memory into collective celebration and strengthens belonging.
6. Reflect and release: When the ritual feels complete, take a few quiet moments to notice what you feel. Offer gratitude for the connections that remain and carry their presence forward into daily life.

Scroll down for a transcription of this episode. 

Today’s Guests:

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

MATHEW SANDOVAL, a.ka. "Dr. Muerte," is an artist and Associate Professor at Arizona State University. He is a leading expert on Día de los Muertos.
Learn more about Mathew: mathewsandoval.com

Related The Science of Happiness episodes:  

The Healing Effects of Experiencing Wildlife: https://tinyurl.com/bde5av4z

Who’s Always There For You: https://tinyurl.com/yt3ejj6w

How Thinking About Your Ancestors Can Help You Thrive: https://tinyurl.com/4u6vzs2w

Related Happiness Breaks:

A Meditation on Love and Interconnectedness: https://tinyurl.com/ye6baxv3

A Meditation to Connect With Your Roots: https://tinyurl.com/ycy9xazc

Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

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

Transcription: https://tinyurl.com/jerruy47

Show yourself real self-kindness in less than 10 minutes with this self-compassion break guided by psychologist Kristin Neff.

How To Do This Practice:

1. Identify what’s hard right now: Bring to mind a real situation that’s causing you stress, sadness, or self-criticism, something that’s currently difficult. It could be a mistake, a relationship challenge, or a feeling of not being enough.
2. Acknowledge your pain: Notice what’s happening inside you without judgment. Gently name it: “This is hard,” or “I’m really struggling right now.”
3. Remember you’re not alone: Remind yourself that struggle is part of being human. Say something like: “Others feel this way too,” or “It’s normal to have moments like this.”
4. Offer yourself kindness: Bring warmth to the part of you that’s hurting. You might place a hand over your heart, hold your face gently, or clasp your hands. Physical touch helps calm the nervous system and signals care.
5. Speak supportive words to yourself: Say something to yourself that you’d say to a good friend in the same situation like, “I’m here for you.” “It’s okay to be imperfect.” “You’re doing the best you can.”
6. Let the compassion sink in: Take a few slow breaths. Feel your body softening. Notice any sense of calm, warmth, or ease that arises, even if it’s subtle. You can return to this practice anytime you feel overwhelmed or self-critical.

Scroll down for a transcription of this episode.

Today’s Happiness Break Guide:

Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout.

Related Happiness Break episodes:

The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8

A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y

Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x

Related Science of Happiness episodes:

How to Stick to Your Resolutions in 2024: https://tinyurl.com/mub9z9z4

How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6

Why We Need Friends With Shared Interests: https://tinyurl.com/bp8msacj

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/3eep76z6

What happens when imagination meets perception, and ordinary objects come alive? We explore the science of pareidolia.

Summary: Our minds are wired to find meaning, even in randomness— which is why sometimes we can see faces and patterns in everyday objects. In this episode of The Science of Happiness, we explore how this phenomenon, called pareidolia, can shift how we experience our surroundings and open ourselves to more creativity, connection, and calm.

How To Do This Practice:

1. Pause and settle: Take a few slow breaths and allow yourself to slow down. Let your mind soften its focus.
2. Choose your space: Look around your home, your walk, or wherever you are. Everyday objects work best— walls, trees, clouds, shadows.
3. Let curiosity lead: Notice shapes, textures, or patterns that catch your eye. Don’t try to find something, just observe.
4. See what appears: Allow your imagination to play. Do you see a face, an animal, a tiny scene hidden in plain sight?
5. Stay with it: Notice how it feels to find meaning in randomness. What emotions or memories come up?
6. Reflect and return: Take a final look around. Does your space or the way you see the things around you feel any different now?

Scroll down for a transcription of this episode.

Today’s Guests:

MALIK MAYS is an Oakland-based musician who also releases music under the name Mahawam.

Learn more about Malik here: https://mahawam.com/bio

ANTOINE BELLEMARE-PEPIN is a neuroscientist and artist, who researches the connection between pareidolia and creativity. 

Learn more about Antoine here: https://tinyurl.com/233w9rym

Related The Science of Happiness episodes:  

The Healing Effects of Experiencing Wildlife: https://tinyurl.com/bde5av4z

Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakj

How To Tune Out The Noise: https://tinyurl.com/4hhekjuh

Related Happiness Breaks:

Pause to Look at the Sky: https://tinyurl.com/4jttkbw3

How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm

Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7

Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

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

Transcription: https://tinyurl.com/yzp9hykv

Dedicating a little time to tune into your body fortifies you to better handle the stresses of daily life.

How To Do This Practice: 

1. Find your space: Choose a quiet place where you feel safe and comfortable. You can sit, stand, or lie down, whatever helps you relax. If sitting, rest your hands on your thighs; if standing, let them hang by your sides.
2. Begin with your breath: Close your eyes. Inhale slowly to a count of four, feeling your belly and chest expand. Exhale to a count of four, letting your body soften. Notice the temperature of the air as it moves in and out through your nose.
3. Start at your feet: Bring your attention to your feet on the ground. Notice sensations— pressure, warmth, tingling. Gently wiggle your toes. On the next breath, move your awareness to your ankles and calves, then your knees, thanking them for their steady work.
4. Move up the body: With each breath, shift attention upward. Thighs, hips, and lower back, then your stomach. Feel it rise and fall with your breath. Continue up through your back and shoulders, releasing any tension there.
5. Soften the upper body: Turn your attention to your throat, face, and head. Relax your jaw, smooth your forehead, and feel any soft tingling at the top of your head. Then bring awareness to your hands and fingers.
6. Close with awareness: Take a few final deep breaths. On your last exhale, open your eyes gently. Notice how your body feels and carry that awareness into the rest of your day.

Scroll down for a transcription of this episode.

Today’s Happiness Break Guide:

DACHER KELTNER is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley.

Related Happiness Break episodes:

A Mindful Breath Meditation: https://tinyurl.com/mr9d22kr

Embodying Resilience: https://tinyurl.com/46383mhx

The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8

Related Science of Happiness episodes:

Breathe Away Anxiety: https://tinyurl.com/3u7vsrr5

How To Show Up For Yourself: https://tinyurl.com/56ktb9xc

How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6

Follow us on Instagram: @ScienceOfHappinessPod

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/4fjwac6y

We explore how embracing uncertainty enables us to move beyond climate anxiety and despair to hope and action, with author and activist Rebecca Solnit.

Summary: When you think about climate change, do you feel hope? In this episode of The Science of Happiness, we examine what it means to feel hopeful for the future of our planet. Renowned writer and activist Rebecca Solnit shares why she loves uncertainty, what gives her hope, and how hope empowers her. Later, we hear from climate scientist Patrick Gonzalez about why he believes climate hope is scientifically sound, and how much power we truly have to create meaningful change.

How To Do This Practice:

1. Acknowledge the hard stuff: Hope doesn’t come from ignoring reality, it begins with honesty. Naming the fears, grief, or overwhelm we feel about climate change and life’s challenges.
2. Remember uncertainty leads to possibility: Despair often assumes the future is fixed. But history is full of surprises and turning points. When we leave space for uncertainty, we leave space for possibility.
3. Focus on progress, not perfection: Every step forward matters. Clean energy expanding, policies shifting, communities protecting what they love. Small and large wins alike fuel the feedback loop between hope and action.
4. Nourish yourself with beauty, awe, and joy: A sunrise, music, dancing, kindness, or the courage of others can all awaken something bigger in us. Awe quiets despair and helps us see new ways forward.
5. Connect with others: Hope grows when it’s shared. Joining movements, communities, or simply leaning on friends creates a sense of belonging and power. Together, the ants can move the elephant.
6. Practice hope daily: Some days hope comes easily; other days it doesn’t. That’s normal. Journaling, noticing progress, limiting bad news, and showing up in community are all ways to keep practicing.

Scroll down for a transcription of this episode. 

Today’s Guests:

REBECCA SOLNIT is an author, activist, and historian. She has written over 20 books on Western and Indigenous history, feminism, social change, hope, and disaster.

Learn more about Rebecca Solnit here: http://rebeccasolnit.net/

PATRICK GONZALEZ is a climate change scientist and forest ecologist at the University of California, Berkeley.

Learn more about Patrick Gonzalez here: http://www.patrickgonzalez.net/

Related The Science of Happiness episodes:  

Climate, Hope, & Science Series: https://tinyurl.com/pb27rep

The Healing Effects of Experiencing Wildlife: https://tinyurl.com/bde5av4z

Related Happiness Breaks:

How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm

Pause to Look at the Sky: https://tinyurl.com/4jttkbw3

Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

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

Transcription: https://tinyurl.com/3uw3hdk3

Zen and mindfulness teacher Henry Shukman guides us in a meditation that invites us to listen deeply and find clarity in quiet.

How To Do This Practice:

1. Find Stillness: Sit comfortably in a quiet space. Close your eyes if you’d like, and allow your body to settle.
2. Bring Your Attention to the Present: Take a few deep breaths. Let go of to-do lists or distractions, gently arriving in this moment.
3. Tune In to the Sounds Around You: Begin to notice the soundscape of your environment. Near or far, loud or soft. Don’t judge or label the sounds, just hear them.
4. Notice Background Silence: Beyond individual sounds, sense the quiet in which all sounds arise. This isn’t just an absence of noise, it’s a felt sense of stillness.
5. Soak in the Quiet: Rest your awareness in this space of quiet. Let it wash over you, soften you, and bring you back to yourself.
6. Gently Return: When you're ready, bring small movements back to your body. Wiggle your fingers or stretch. Open your eyes and carry this quiet awareness into the rest of your day.

Scroll down for a transcription of this episode.

Today’s Happiness Break Guide:

Henry Shukman, is a poet, mindfulness teacher, and author of Original Love: The Four Inns on the Path of Awakening. 

Learn more about Shukman’s work: https://henryshukman.com/about

Order his book, Original Love: The Four Inns on the Path of Awakening: https://tinyurl.com/mwv5cuxr

Related Happiness Break episodes:

A Mindful Breath Meditation: https://tinyurl.com/mr9d22kr

A Meditation for When You Feel Uneasy: https://tinyurl.com/4x27ut3p

Find Calm When You Can’t Clear Your Mind: https://tinyurl.com/3u8k2j8h

A Meditation on Original Love and Interconnectedness: https://tinyurl.com/ye6baxv3

Related Science of Happiness episodes:

How To Tune Out The Noise: https://tinyurl.com/4hhekjuh

How To Show Up For Yourself: https://tinyurl.com/56ktb9xc

How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6

Follow us on Instagram: @ScienceOfHappinessPod

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/3bs7udur

Learn why uncertainty fuels anxiety and how noticing our body’s stress signals can help us find calm.

Summary: One in five adults in the U.S. report living with anxiety, and many of us struggle to control or avoid the feelings that come with it. Science shows that tuning into the body, rather than resisting discomfort, can actually reduce anxiety and strengthen resilience. Join us on The Science of Happiness as we explore what anxiety teaches us about control, uncertainty, and how to care for ourselves with more compassion.

How To Do This Practice:

1. Create a quiet moment for yourself: Find a space where you won’t be interrupted—even just for 30 seconds. Close the door, silence your phone, and step away from distractions.
2. Take a deep breath in: Begin with one slow, steady inhale. On the exhale, let your body soften. Keep your breathing gentle, not forced.
3. Do a quick scan: Where are you holding stress? Maybe in your chest, shoulders, or jaw. Simply notice the tightness or pressure without trying to change it.
4. Breathe into those sensations: With each inhale, imagine sending your breath to the place where stress lives in your body. With each exhale, release a little of that tension—like letting it flow out.
5. Name what’s on your mind: Ask yourself: What am I feeling? Am I anxious about the past, worried about the future, or caught up in uncertainty? You don’t need to solve or fix anything—just acknowledge it.
6. Let it go, even briefly: Tell yourself, I don’t have to fix this right now. Allow the stress to soften as you exhale. Even 20–30 seconds can bring a sense of calm and clarity.

Scroll down for a transcription of this episode.

Today’s Guests: 

JENNY LITTLE is a Health and Fitness Director at the Albany YMCA.

DR. ELISSA EPEL is a psychologist and professor at UCSF. Her research shows how chronic stress and anxiety affect our bodies at the cellular level.
Learn more about Dr. Elissa Epel here: https://www.elissaepel.com/

Related The Science of Happiness episodes:  

How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6
Hot to Tap Your Way to Calm and Clarity: https://tinyurl.com/psmskjyp
How To Tune Out The Noise: https://tinyurl.com/4hhekjuh

Related Happiness Breaks:

Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7
A Meditation for When You Feel Uneasy: https://tinyurl.com/4x27ut3p
A Meditation For When You Have Too Much To Do: https://tinyurl.com/5dvk3d7m

Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

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

Transcription: https://tinyurl.com/mskvfmv4

When was the last time you thought about your ancestors? This guided meditation by Indigenous scholar Yuria Celidwen will help you connect to your heritage and reap the potent benefits of remembering your roots.

How To Do This Practice:

1. Arrive and Center: Find a comfortable position. Close your eyes if you’d like. Place your attention at the center of your chest. Notice how your chest expands as you inhale, pauses, and gently releases as you exhale. Rest in that pause between breaths.
2. Open the Heart Space: Imagine your chest softening and opening. With each breath, sense a feeling of spaciousness there. Let this space become an anchor to return to.
3. Invite Your Lineage: In that pause of breath, bring awareness to your ancestors. Elders of the past, present, and those yet to come. Acknowledge the richness and complexity of your lineage. 
4. Remember Origin Stories: Call to mind the stories of your elders and their elders before them. Picture their journeys, the lands they once touched, and the lives they carried forward. Imagine their footsteps across the earth, leading to where you stand today.
5. Connect Land and Heart: Visualize the lands your ancestors belonged to. The soils, waters, and skies that sustained them. Bring those lands into the center of your chest, merging them with your breath, your heart, and your pause. Feel the connection ripple from them to you, and from you back to them.
6. Rest in Home and Belonging: Let the word home echo silently in your heart. With each breath, feel this home expand outward—into belonging, togetherness, and care for all living beings and for the Earth itself. Rest in that pulse of vastness and possibility.

Scroll down for a transcription of this episode.

Today’s Happiness Break Guide: 

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

Learn more about Dr. Celidwen: https://www.yuriacelidwen.com/

Related Happiness Break episodes:

Where Did You Come From: https://tinyurl.com/2y9uyjj6

How To Tune Into Water’s Restorative Power: https://tinyurl.com/2k6ybzrs

How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm

Related Science of Happiness episodes:

Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj

How Water Heals: https://tinyurl.com/utuhrnh3

Follow us on Instagram: @ScienceOfHappinessPod

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/ycy9xazc

Even just a few minutes of dancing can shift energy, release emotions, and remind us to care for ourselves while we care for others.

Summary: Dance isn’t just fun—it’s scientifically shown to make us happier, ease stress, and strengthen social bonds. From swaying in the kitchen to joining a community class, movement helps us regulate our nervous systems and reconnect with joy. In this episode of The Science of Happiness, we explore what the science says about how dancing supports well-being for parents, caregivers, and families.

How To Do This Practice: 

1. Pick a Song You Love: Choose music that makes you want to move. Even if it’s just a little sway. It could be something upbeat or a song from your childhood that feels comforting.
2. Start Small: Give yourself permission to move for just five minutes. No pressure to “work out”—the goal is to shift your energy and lift your mood.
3. Follow Your Body: Sway, step, shake, or spin. There’s no right or wrong way. Let your body lead instead of worrying about looking a certain way.
4. Play with Pausing: Try stopping mid-song for a “freeze” moment, then move again. Pausing helps build awareness, self-control, and a sense of play.
5. Invite Connection: If you have kids, family, or friends around, pull them into the movement. Science shows that dancing together strengthens bonds and amplifies joy.
6. Release and Reset: Notice how you feel after moving— lighter, calmer, maybe more grounded. Let dance be a way to release tension and return to your day with more energy.

Scroll down for a transcription of this episode.

Today’s Guests: 

 MAGDALENE MARTINEZ is a licensed clinical social worker who works with children, teens and adults. 

Learn more about Magdalene here: https://www.oceandustwellness.com/

DR. ÖZGE UGURLU is a behavioral scientist in the social interaction lab at UC Berkeley. Her research centers on emotions, self-control, and child development.

Add Dr. Ugurlu on Linkedin here: https://www.linkedin.com/in/ozge-ugurlu

Related The Science of Happiness episodes:  

Caring for Caregivers Series: https://tinyurl.com/4k2hv47j

Our Caring for Caregivers series is supported by the Van Leer Foundation, an independent Dutch organization working globally to foster inclusive societies where all children and communities can flourish. 

To discover more insights from Van Leer Foundation and others on this topic, visit Early Childhood Matters, the leading platform for advancing topics on early childhood development and connecting diverse voices and ideas across disciplines that support the wellbeing of babies, toddlers and caregivers around the globe.

Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

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

Transcription: https://tinyurl.com/4uuhku3z

Through breath, compassion, and kind words to yourself, this guided meditation helps you forgive yourself, let go, and move forward with love.

How To Do This Practice:

1. Get Comfortable: Sit upright but relaxed. Close your eyes or soften your gaze, and take a few slow, deep breaths. Inhale gently through your nose and slowly, twice as long, through your mouth.
2. Bring Something to Mind: Think of a mistake, harsh word, or regret you’re holding against yourself. Notice how it feels in your body, without judging it.
3. Acknowledge What Happened: Silently say to yourself: “I acknowledge that I made this mistake.” Take a breath.
4. Remember Your Humanity: Remind yourself: “I am human. Being human means I will sometimes fall short.”
5. Offer Forgiveness: Place a hand over your heart (or somewhere comforting) and repeat: “I forgive myself for this. May I learn from it and move forward.”
6. Close with Kindness: Breathe deeply. Once more, say: “I forgive myself. May I treat myself with kindness.” 
7. Check In with Your Body Again: Notice if anything feels lighter or softer—maybe your breath, your shoulders, or your chest. Allow yourself to rest in that shift, however small.
8. Take one final deep breath: When you feel ready, gently open your eyes and return to your day.

Scroll down for a transcription of this episode. 

Today’s Happiness Break Guide:

DACHER KELTNER is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley.

Related Happiness Break episodes:

A Meditation on Original Love: https://tinyurl.com/5u298cv4

Who Takes Care of You: https://tinyurl.com/5xmfkf73

A Note to Self on Forgiveness: https://tinyurl.com/y53tkn87

Related Science of Happiness episodes:

Nine Steps to Forgiveness: https://tinyurl.com/vb7kk5ky

How to Show Up For Yourself: https://tinyurl.com/56ktb9xc

This episode is part of "Putting the Science of Forgiveness into Practice," a multiyear project run by the Greater Good Science Center and supported by the Templeton World Charity Foundation (TWCF). Learn more about forgiveness on TWCF's Discover Forgiveness website.

Follow us on Instagram: @ScienceOfHappinessPod

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/yh2a5urt

Research shows that simple practices such as self-hugs, soothing touch, and hand-to-heart can calm the nervous system, supporting caregivers and the children in their care.

Summary: From parents to teachers, caregiving can be overwhelming and exhausting. This episode of The Science of Happiness dives into simple touch-based strategies that promote calm, reduce stress, and foster stronger connections. Researchers share how even brief moments of self-soothing or supportive touch can improve mental and physical health for caregivers and children. 

How To Do This Practice: 

1. Sit or stand comfortably and take a moment to notice your body. Soften your jaw and shoulders. If it feels safe, close your eyes or lower your gaze.
2. Place one hand on your belly, both hands over your heart, or give yourself a self-hug— whatever feels most comfortable and natural. Let the weight of your hands feel steady and supportive.
3. Take a slow inhale through your nose and a longer exhale through your mouth.
4. Silently repeat a kind phrase to yourself, like “How can I be a friend to myself today?” and “It’s okay to make mistakes.”
5. Feel the warmth and weight of your hands. On each exhale, invite a little ease into your face, shoulders, belly, and back. Notice any tiny shift toward calm.
6. Wrap your arms around your torso and apply comfortable pressure, finishing with a gentle self-hug before returning to your day. 

Scroll down for a transcription of this episode.

Today’s Guests:

THERESA ALEXANDER is a pre-K teacher based in Arlington, Virginia, with nearly 20 years of teaching experience. She’s also a new mother.

MICHAEL BANISSY is a psychology professor at University of Bristol and the author of “Touch Matters: Handshakes, Hugs, and the New Science on How Touch Can Enhance Your Well-Being.”

Learn more about Michael here: https://www.banissy.com/

Related The Science of Happiness episodes:  

Caring for Caregivers Series: https://tinyurl.com/4k2hv47j

Related Happiness Breaks:

The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8

Our Caring for Caregivers series is supported by the Van Leer Foundation, an independent Dutch organization working globally to foster inclusive societies where all children and communities can flourish. 

To discover more insights from Van Leer Foundation and others on this topic, visit Early Childhood Matters, the leading platform for advancing topics on early childhood development and connecting diverse voices and ideas across disciplines that support the wellbeing of babies, toddlers and caregivers around the globe.

Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

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

Transcription: https://tinyurl.com/4ppzs8kw

In this guided meditation with poet and teacher Henry Shukman, learn how allowing discomfort, rather than resisting it, can open the door to greater calm and self-compassion.

How To Do This Practice: 

1. Find a Comfortable Position: Sit comfortably, either upright with your head balanced or reclining, and relax your jaw, shoulders, and hands.
2. Invite Warmth and Softness into the Body: Gently bring awareness to different parts of your body—chest, belly, seat, legs, and feet. Imagine a gentle sweep of rest and quiet spreading through you, like a soft, warm wave.
3. Notice Any Unease Without Trying to Change It: See if you can detect any subtle unease or restlessness. Instead of pushing it away, simply acknowledge it.
4. Soften and Warm the Whole Torso: Move your awareness to the shoulders, sides, back, chest, and belly. Imagine each area softening like warm wax. Let this warmth frame your torso, surrounding even areas of tension or discomfort.
5. Hold What You Find in Loving Awareness: Rather than trying to “fix” or remove unease, allow it to be held by your warmth and softness. 
6. Return Gently: When you feel ready, slowly bring small movements back into your body. Open your eyes and notice your surroundings, carrying a sense of warmth and acceptance with you.

Scroll down for a transcription of this episode.

Today’s Happiness Break Guide:

Henry Shukman, is a poet, mindfulness teacher, and author of Original Love: The Four Inns on the Path of Awakening. 

Learn more about Shukman’s work: https://henryshukman.com/about

Order his book, Original Love: The Four Inns on the Path of Awakening: https://tinyurl.com/mwv5cuxr

Related Happiness Break episodes:

Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5

Embodying Resilience: https://tinyurl.com/46383mhx

A Meditation on Original Love: https://tinyurl.com/5u298cv4

Related Science of Happiness episodes:

Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7

How To Show Up For Yourself: https://tinyurl.com/56ktb9xc

How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6

Follow us on Instagram: @ScienceOfHappinessPod

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/4x27ut3p

There’s a tapping practice shown to ease stress, balance emotions, and support healing. We explore the science behind Emotional Freedom Technique, or EFT.

Summary: Emerging research shows that a body-tapping technique called Emotional Freedom Technique, or EFT, can help calm the nervous system, improve emotional awareness, and support healing from trauma. In this episode of The Science of Happiness, we follow illustrator Minnie Phan's journey of using this evidence-based practice to connect with herself, care for her mental health, and create from a place of resilience.

How To Do This Practice: 

1. Identify the issue: Choose one specific feeling, thought, or physical sensation that’s bothering you, such as stress, sadness, or tension in your body.
2. Rate the intensity: On a scale of 0 to 10 (with 10 being the most intense), rate how strongly you feel it right now. This will help you notice changes as you tap.
3. Create your setup statement: Say a phrase that names your feeling and affirms self-acceptance, such as: "Even though I feel anxious, I fully and completely accept myself."
4. Gently tap 5–7 times on each point: Side of hand, inner eyebrow above your nose, side of eye, under eye, under nose, chin, collarbone, under arm, and top of head.
5. Repeat while tapping: As you tap each point, repeat a shortened reminder phrase (e.g., “I feel anxious” or “I accept myself”) while taking slow, steady breaths.
6. Reassess and repeat if needed: Pause, take a breath, and rate your intensity again. Continue another round or two until you notice a shift toward more calm or ease.

Scroll down for a transcription of this episode.

Today’s Guests:

MINNIE PHAN is an illustrator and publisher of the picture book, The Yellow Áo Dài. Phan has also collaborated with Pulitzer Prize winning author Viet Thanh Nguyen on the book, Simone. 

Learn more about Minnie Phan here: https://www.minniephan.com/

Follow Minnie Phan on Instagram: @minnie_phan 

DR. PETA STAPLETON is a world-leading researcher in the Emotional Freedom Technique. 

Learn more about Dr. Peta Stapleton here: https://www.petastapleton.com/

Follow Dr. Peta Stapleton on LinkedIn: @petastapleton

Related The Science of Happiness episodes:  

How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6

The Science of Humming: https://tinyurl.com/4esyy6nd

Related Happiness Breaks:

Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x

The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8

Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

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

Transcription: https://tinyurl.com/psmskjyp

Witnessing the suffering of others can be deeply painful. In this guided meditation, Anushka Fernandopulle helps you cultivate both compassion and the ability to soothe yourself in the face of that pain.

How to Do This Practice:

1. Find somewhere peaceful, sit down and get comfortable. Once you’re ready, gently close or soften your eyes.
2. Start taking deep breaths and relax your body. Part by part, release tension in different areas of your body.
3. Think of someone or a group of people you know or have heard of who may be having a hard time. Bring to mind an image of them.
4. Connect with whatever it is they are struggling with. Mentally, make some wishes of compassion for them. For example, “May you be free from pain.” Or, “I am here with you.”
5. You can also use this practice to focus on your own pain. To do this, call to mind your struggles and give yourself the same compassion you gave others.

Scroll down for a transcription of this episode. 

Today’s Happiness Break guide:

ANUSHKA FERNANDOPULLE is a meditation teacher who trained in Buddhist meditation for over 30 years. After studying Buddhism at Harvard, she spent four years in full-time meditation training in the U.S., India, and Sri Lanka.

Check out Anushka’s upcoming meditation retreats: https://www.anushkaf.org

Follow Anushka on Instagram: https://tinyurl.com/ytn3vvhz

Check out Anushka’s Dharma Talks: https://tinyurl.com/ydacvamn

Related Happiness Break episodes:

Fierce Self-Compassion Break: https://tinyurl.com/yk9yzh9u

Who Takes Care of You: https://tinyurl.com/5xmfkf73

A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y

Related Science of Happiness episodes:

How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6

How To Show Up For Yourself: https://tinyurl.com/56ktb9xc

Are You Remembering the Good Times: https://tinyurl.com/483bkk2h

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/2tcp2an9

Music helped former Talking Heads frontman David Byrne come out of his shell and connect with others—and research shows he's not alone. We explore the science behind how music shapes our social lives.

Summary: Musician and artist David Byrne reflects on how music opened his world as a shy kid, offering both an outlet and a sense of belonging. We delve into the science behind music's social power and how it can offer both personal transformation and collective healing.

How To Do This Practice:

1. Tune Into What Moves You: Think back to the first songs or sounds that made you feel something—excitement, belonging, or wonder. Create a playlist that reflects those emotions or moments.
2. Create Space to Listen Deeply: Put away distractions and really listen. Whether it's on a walk, lying down, or with headphones. Let the rhythm, lyrics, or mood take you somewhere new.
3. Use Music as a Mirror: Notice how the music reflects your mood, identity, or desires. Ask yourself: What is this music helping me feel or understand about myself?
4. Make Music, Even Imperfectly: Play an instrument, sing in the car, hum along. Do whatever feels natural. Self-expression through music doesn’t require perfection, only sincerity.
5. Share It With Others: Invite someone to listen with you, send a favorite song to a friend, or sing with a group. Social connection strengthens when we engage in music together.
6. Let Music Move You Into Action or Insight: Reflect on what the music stirs in you. Does it inspire creativity, protest, healing, or joy? Let that feeling guide how you show up in the world.

Scroll down for a transcription of this episode.

Today’s Guests:

DAVID BYRNE is an artist, writer, filmmaker, record producer, and frontman and guitarist for the band Talking Heads.

Visit David Byrne’s official website here: https://whoisthesky.davidbyrne.com/

PATRICK SAVAGE is an associate professor in the Faculty of Environment and Information Studies at Keio University in Japan.

Learn more about Patrick Savage here: https://tokyo.mutek.org/en/speakers/patrick-savage

Related The Science of Happiness episodes:  

The Science of Awe Series: https://tinyurl.com/3jz8rnev

The Science of Singing Along: https://tinyurl.com/4nbb3v76

The Science of Humming: https://tinyurl.com/4esyy6nd

How Music Can Hold and Heal Us: https://tinyurl.com/49svzn4v

Related Happiness Breaks:

Music to Inspire Kindness in Kids: https://tinyurl.com/yjk344rd

A Humming Technique to Calm Your Nerves: https://tinyurl.com/mr42rzad

Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

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

Transcription: https://tinyurl.com/24ajj7xr

Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam.

How to Do This Practice:

1. Reflect on an area of your life that brings you joy—whether it’s a small moment, an activity, or a connection.
2. Imagine experiencing that joyful moment. Feel the smiles, peace, and lightness it brings. Let yourself fully connect with the positive emotions.
3. As you reflect, silently say to yourself, “May my joy and my happiness increase.” Allow this intention to sink into your heart.
4. Bring to mind someone in your life who is experiencing happiness or success. Picture them in their joyful state.
5. In your mind, say to them, “May your joy and happiness increase.” Or, “I’m happy for your happiness. May your happiness continue.”
6. Remind yourself that joy is limitless, like the stars in the universe. Celebrating the joy of others enhances your own happiness.

Scroll down for a transcription of this episode.

Today’s Happiness Break Guide:

Spring Washam, is a meditation teacher based in Oakland, California. She is also the author of the book, The Spirit of Harriet Tubman: Awakening from the Underground. 

Learn more about Spring and her new book: https://www.springwasham.com/
Follow Spring on Instagram:https://www.instagram.com/springwasham/
Check out Spring’s YouTube channel: https://tinyurl.com/22njyd29

Related Happiness Break episodes:

Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x

Wishing Others’ Well, With Anushka Fernandopulle: https://tinyurl.com/jrkewjs8

A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y

Related Science of Happiness episodes:

Where to Look for Joy: https://tinyurl.com/5n7thrh4

Are You Remembering the Good Times: https://tinyurl.com/483bkk2h

Why We Should Seek Beauty: https://tinyurl.com/yn7ry59j

Follow us on Instagram: @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/24c7t4cf

The case of the people person who fell out of love with people. 

Scroll down for a transcription of this episode.

Summary: On this episode of The Science of Happiness, we’re featuring an episode from the Proxy podcast, hosted by Yowei Shaw. The episode follows Zakiya Gibbons, who also appeared on our show recently to explore science-based ways of connecting with her intuition. In this Proxy episode, Zakiya shares a personal reflection on how the pandemic altered her social life and sense of identity, offering an honest look at how our personalities can shift in response to major life changes.

Transcription: https://tinyurl.com/d7vd44j4

What if burnout isn’t a breaking point, but an invitation to slow down, tune in, and hear the intuition you have been trying to say all along?

Summary: When we’re deep in burnout, even the simplest decisions can feel overwhelming. This episode of The Science of Happiness explores the difference between urgency and intuition, and what it takes to rebuild trust in your inner knowing. It’s a conversation about slowing down, listening inward, and finding clarity on the other side of exhaustion.

How To Do This Practice: 

1. Pause the noise: Set aside 5–10 minutes without screens, music, or conversation. Let yourself settle into stillness, even if it feels uncomfortable at first.
2. Feel your body: Bring your attention inward. Notice physical sensations—tightness in your chest, a flutter in your gut, warmth in your hands—without trying to change them.
3. Breathe and soften: Take a few slow, gentle breaths. With each exhale, invite your body to soften and release any tension.
4. Ask a simple question: Bring to mind something you’re unsure about. Ask yourself softly, “What do I really know about this?” or “What feels true right now?”
5. Notice what arises: Pay attention to the first felt sense—not the loudest thought, but the quiet feeling underneath. It might show up as a word, image, emotion, or subtle pull in the body.
6. Close with trust: You don’t need a final answer. Just acknowledge what you noticed, thank yourself for listening, and carry that quiet knowing with you as you move forward.

Scroll down for a transcription of this episode.

Today’s Guests:

ZAKIYA GIBBONS is an award-winning journalist. She is a host, story editor, podcast producer, writer, and voice actor based in Brooklyn.

Learn more about Zakiya here: https://www.zakiyagibbons.com/

Follow Zakiya on Instagram: @zak_sauce

JOEL PEARSON is a Psychologist, Neuroscientist and public intellectual, keynote speaker, working at the forefront of science, innovation and agile science.

Learn more about Joel here: https://www.profjoelpearson.com/

Follow Joel on Instagram: @profjoelpearson

Related The Science of Happiness episodes:  

How Awe Helps You Navigate Life’s Challenges: https://tinyurl.com/2466rnm4

How Exploring New Places Can Make You Feel Happier: https://tinyurl.com/4ufn2tpn

Related Happiness Breaks:

Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x

Pause to Look at the Sky: https://tinyurl.com/4jttkbw3

Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

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

Transcription: https://tinyurl.com/4hbknadj

Just a soft smile and a few minutes of breath can shift your mood, lower stress, and deepen your sense of connection.

How To Do This Practice: 

1. Settle In: Find a comfortable seat, rest your hands gently, and soften your gaze or close your eyes.
2. Breathe and Soften: Take a few slow, deep breaths. In through the nose, out through the mouth, relaxing your face, jaw, and neck.
3. Form a Gentle Smile: Let a soft, effortless smile form at the corners of your mouth. Think of something or someone that makes you smile.
4. Turn the Smile Inward: Imagine that smile radiating inside your body, through your face, throat, and chest.
5. Send the Smile Through Your Body: With each breath, guide the smile to your heart, lungs, digestive system, and spine, acknowledging and appreciating each part.
6. Close Gently: Let the smile spread throughout your whole body, take one final deep breath, and slowly open your eyes, carrying the smile into the rest of your day.

Scroll down for a transcription of this episode.

Today’s Happiness Break Guide:

DACHER KELTNER is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley.

Related Happiness Break episodes:

Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5

A Meditation on Original Love: https://tinyurl.com/5u298cv4

Embodying Resilience: https://tinyurl.com/46383mhx

Related Science of Happiness episodes:

Are You Remembering the Good Times: https://tinyurl.com/483bkk2h

Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7

Why We Should Seek Beauty: https://tinyurl.com/yn7ry59j

Follow us on Instagram: @ScienceOfHappinessPod

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. 

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/s4wk4x4y

From childhood adventures to post-trauma recovery, explore how our parks support our well-being— and why access to them matters.

Summary: Nature has long been a source of wonder, healing, and connection. But access to those green spaces—from neighborhood parks to national treasures—are increasingly at risk. In this episode of The Science of Happiness, we hear how awe-inspiring outdoor experiences can help us feel more alive and less alone, and what we can do to protect those spaces.

How To Do This Practice: 

1. Step outside with intention, even if it’s just to your backyard, a nearby park, or a patch of grass.
2. Pause and take a few deep breaths to ground yourself and shift your attention from doing to simply being.
3. Notice the details around you. The movement of leaves, the pattern of clouds, the sound of birds or distant traffic.
4. Look for something that surprises or moves you, no matter how small, like a weed blooming through concrete or shifting light on a tree.
5. Let yourself feel whatever arises, whether it’s wonder, calm, grief, or joy—there’s no right way to experience awe.
6. Before you return indoors, take a moment to reflect on what you saw or felt, and how it might shift your day or perspective.

Scroll down for a transcription of this episode.

Today’s Guests:

STACY BARE is a climber, mountaineer, and skier. Climbing helped Stacy recover from PTSD from a year in Baghdad as a Civil Affairs Team Leader in the Army. He is the recipient of the Bronze Star for merit and a combat action badge and named one of National Geographic’s Adventurers of the Year for 2014.​

Follow Stacy on Instagram: @stacyabare

Add Stacy on Linkedin: https://tinyurl.com/49zazw8f

Related The Science of Happiness episodes:  

The Healing Effects of Experiencing Wildlife: https://tinyurl.com/bde5av4z

How to Do Good for the Environment (And Yourself): https://tinyurl.com/5b26zwkx

Experience Nature Wherever You Are, with Dacher: https://tinyurl.com/mrutudeh

Related Happiness Breaks:

How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm

Pause to Look at the Sky: https://tinyurl.com/4jttkbw3

A Walking Meditation: https://tinyurl.com/mwbsen7a

Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

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

Transcription: https://tinyurl.com/3fv7695k

What if you could tap into your inherent resilience at any time? Prentis Hemphill guides a meditation to turn good memories into a state of resilience.

How To Do This Practice:

1. Get Comfortable in Your Body: Find a position, seated, standing, or lying down, that feels right. Move, shake, or sound out anything that helps you arrive in your body.
2. Conjure a Resilient Memory: Call to mind a moment, place, or experience that makes you feel strong, creative, or connected, something that reminds you of your resilience.
3. Let It Fill You Up: Notice where that memory lives in your body, and let it expand into your arms, legs, face, and breath until it energizes your whole being.
4. Turn It Up: Amplify the sensation by 20%, letting it spill through your muscles and cells. Notice shifts in breath, posture, and energy.
5. Turn It Down: Gently reduce the sensation, bit by bit, and observe what changes. What stories re-emerge, how your body responds, and how you make that shift.
6. Carry It With You: Return to the present moment with the option to bring that resilience with you at the volume and intensity you need, knowing it’s always available.

Scroll down for a transcription of this episode.

Today’s Happiness Break Guide:

PRENTIS HEMPHILL is the founder of the Embodiment Institute, and a writer and therapist who prioritizes the body in their approach to healing.

Learn More About the Embodiment Institute: https://www.theembodimentinstitute.org/about

Check out Prentis’ website: https://prentishemphill.com

Follow Prentis on Twitter: https://twitter.com/prentishemphill

Follow Prentis on Instagram: https://tinyurl.com/4d99f4xs

Related Happiness Break episodes:

Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7

Pause to Look at the Sky: https://tinyurl.com/4jttkbw3

A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y

Related Science of Happiness episodes:

How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6

Breathe Away Anxiety: https://tinyurl.com/3u7vsrr5

Are You Remembering the Good Times: https://tinyurl.com/483bkk2h

Follow us on Instagram: @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/46383mhx

How can we build a sense of hope when the future feels uncertain? Poet Tomás Morín tries a writing practice to make him feel more hopeful and motivated to work toward his goals.

Summary: Can writing about your hopes make you feel more optimistic? In this episode, poet Tomás Morin tries a hope-focused writing practice developed by psychologist Charlotte Van-Oyen Witvliet. Backed by research, the practice helps people feel more hopeful, motivated, and grounded in gratitude, even in the face of uncertainty.

How To Do This Practice: 

1. Write about something you deeply hope will happen, but can’t fully control.
2. Reflect on how important this hope is to you and how motivated you are to pursue it. 
3. Recall a past hope that once felt uncertain but eventually came true.
4. Write about what you’re grateful for from that experience, including who helped and what you learned.
5. Connect what you learned then to what you’re hoping for now.
6. End by naming one small action you can take today toward your current hope.

Scroll down for a transcription of this episode.

Today’s Guests:

TOMÁS MORIN is a poet who won an American Poetry Review Honickman First Book Prize for his collection of poems A Larger Country. He’s currently a professor at Rice University.

Check out Tomás’ work: https://www.tomasqmorin.com/
|Read some of Tomás’ poems: https://tinyurl.com/3v8u6m5h
Read Tomás’ latest book: https://tinyurl.com/aej9cw3a

CHARLOTTE VAN OYEN-WITVLIET is a clinical psychologist who teaches at Hope College in Holland, Michigan.
Learn more about Charlotte’s work: https://tinyurl.com/yc65w4nu

Related The Science of Happiness episodes:  

Climate, Hope, & Science Series: https://tinyurl.com/pb27rep
Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakj
How To Show Up For Yourself: https://tinyurl.com/56ktb9xc
How To Feel Better About Yourself: https://tinyurl.com/42fn62a2

Related Happiness Breaks:

A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y
5 Minutes of Gratitude: https://tinyurl.com/r6pkw2xx
A Humming Technique to Calm Your Nerves: https://tinyurl.com/mr42rzad

Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

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

Transcription: https://tinyurl.com/557waxw7

Does your to-do list feel endless? Try this short, guided practice to help you reflect, reconnect, and release the pressure to do it all perfectly.

How To Do This Practice:

1. Find a Comfortable Posture: Sit or stand tall with a sense of dignity, grounded, yet relaxed.
2. Take Three Cleansing Breaths: Inhale twice through the nose, then exhale slowly through the mouth. Repeat this three times to settle into the moment.
3. Scan Your Body from Head to Toe: Gently bring your attention to each part of your body, noticing sensations and letting go of any tension as you move downward.
4. Visualize Your To-Do List as Floating Bubbles: Imagine each task as a bubble above you. Observe them without judgment, simply noticing their presence.
5. Ask Reflective Questions: Is it the number of tasks that’s overwhelming, or is it fear of forgetting, failing, or letting someone down? What’s truly fueling your stress?
6. Recenter with Gratitude and Self-Compassion: Acknowledge that being needed is a form of purpose. Remind yourself that even if not everything gets done, you are still enough and already whole.

Scroll down for a transcription of this episode. 

Explore more talks, workshops, and resources atggsc.berkeley.edu/speaking.

Today’s Happiness Break Guide:

KIA AFCARI is the director of Greater Good Workplaces at GGSC. Kia grounds his work in the science of well-being, prosociality, and contemplative practices and uses creative methods like “instant dance parties” and Boal-informed theater techniques to achieve results.

Watch Kia’s TED Talk on reshaping diversity, equity, and inclusion here: https://tinyurl.com/483tdjp5

Related Happiness Break episodes:

Making Space For You: https://tinyurl.com/yk6nfnfv

Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7

Who Takes Care of You: https://tinyurl.com/5xmfkf73

Related Science of Happiness episodes:

Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj

How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6

How To Show Up For Yourself: https://tinyurl.com/56ktb9xc

Follow us on Instagram: @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/5dvk3d7m

What happens when the world sees you as a hero, but you feel lost inside? Abby Wambach, a trailblazer in women’s soccer, shares how facing life’s challenges after retirement helped her discover truth, healing, and self-love. 

Summary: Abby Wambach spent years chasing excellence as a world-class athlete, only to find that winning gold didn’t bring the inner fulfillment she craved. In this powerful conversation, she reflects on addiction, shame, identity, and the hard-earned lessons of self-love. Her honesty reveals a new kind of strength. One rooted in vulnerability and the courage to be fully seen.

This episode was supported by a grant from The John Templeton Foundation on Spreading Love Through The media.

How To Do This Practice: 

1. Acknowledge the belief that achievement or perfection will make you feel whole.
2. Notice when success doesn’t bring lasting happiness, and let yourself feel that disappointment.
3. Share your struggles honestly, even the ones you're ashamed of.
4. Choose to live openly instead of hiding parts of yourself to fit others’ expectations.
5. Ask yourself where your beliefs about worthiness and shame come from.
6. Keep coming back to love and accept yourself, especially the parts you were taught to hide.

Scroll down for a transcription of this episode.

Today’s Guests:

ABBY WAMBACH is a two time World Olympic gold medalist, FIFA world champion, and bestselling author. She is a member of the National Soccer Hall of Fame and a six-time winner of the U.S. Soccer Athlete of the Year award.

Follow Abby on Instagram here: @abbywambach

Order her book We Can Do Hard Things here: https://treatmedia.com/

Listen to Abby’s podcast here: https://wecandohardthingspodcast.com/

Related The Science of Happiness episodes:  

Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakj

The Contagious Power of Compassion: https://tinyurl.com/3x7w2s5s

How Awe Helps You Navigate Life’s Challenges: https://tinyurl.com/2466rnm4

Related Happiness Breaks:

Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5

Making Space For You: https://tinyurl.com/yk6nfnfv

A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y

Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

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

Transcription: https://tinyurl.com/25p25ctd

Through poetic reflection, Yrsa Daley-Ward helps us embrace the in-between moments, reminding us that the unknown can be the very terrain where real change begins.

1. Settle into Stillness: Find a quiet space, get comfortable, and take a few slow breaths to arrive in the moment.
2. Acknowledge the Unknown: Gently notice and name any uncertainty, confusion, or emotional fog you’re feeling without needing to fix it.
3. Welcome the Silence: Allow the silence and stillness to be here, trusting it holds meaning even if it feels uncomfortable.
4. Reflect with Gentle Words: Repeat silently or write: “To love yourself through the darkness is to plant gardens at night.”
5. Feel Your Connection: Remember that many others are also sitting with uncertainty, and you are not alone in this experience.
6. Close with Compassion: Offer yourself kindness through touch or words and affirm that this pause is part of your growth.

Scroll down for a transcription of this episode.

Today’s Happiness Break Guide:

YRSA DALEY-WARD is an award-winning poet and author. Her debut novel, The Catch, comes out June 3rd.
Learn more about Yrsa here: https://yrsadaleyward.squarespace.com/

Pre-order her book here: https://tinyurl.com/yanw6bb5

Related Happiness Break episodes:

Using Art As Medicine Series: https://tinyurl.com/k3mneupx

Making Space For You: https://tinyurl.com/yk6nfnfv

How To Awaken Your Creative Energy: https://tinyurl.com/4fknd8ev

Related Science of Happiness episodes:

Our Brains on Poetry: https://tinyurl.com/y9r9dyzd

How Art Heals Us: https://tinyurl.com/yc77fkzu

Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj

Follow us on Instagram: @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/234u5ds7

Learn how poetry can help your brain handle stress, process feelings, and spark insight.

Summary: This episode of The Science of Happiness is part of our series Using Art As Medicine. We explore poetry, one of the oldest artforms, powers our brains, calms our nervous systems, and reduces anxiety by opening doors into our psyche. Whether you're reading or writing it, elements like rhythm, metaphor and rhyme improve memory, cognition and even self-esteem. 

How To Do This Practice:

1. Find Your Moment: Notice the time of day when you feel closest to yourself. It might be early morning before the world wakes up, or another quiet pocket of time when your thoughts are unfiltered and your heart is open.
2. Set the Scene: Create an atmosphere that supports you. Play music that matches your mood or inspires imagination. Let it be soft and inviting, not distracting, just enough to signal to your body that this is a sacred moment.
3. Choose Your Tools: Use what feels natural. Journal, laptop, scrap paper, napkin, the format doesn’t matter. What matters is that you’re ready to begin.
4. Write Without Interruption: Set a timer for 5 to 10 minutes. Let your pen or fingers move freely. Don’t stop, don’t edit, and don’t worry about making sense, just see what comes.
5. Welcome the Unsaid: Allow what’s hidden, half-formed, or surprising to emerge. 
6. Let It Be What It Is: When the timer ends, pause. Don’t rush to interpret or fix your words. You’ve just made contact with something real, let that be enough.

Scroll down for a transcription of this episode.

YRSA DALEY-WARD is an award-winning poet and author. Her debut novel, The Catch, comes out June 3rd.
Learn more about Yrsa here: https://yrsadaleyward.squarespace.com/

Pre-order her book here: https://tinyurl.com/yanw6bb5

SUSAN MAGSAMEN is a Professor of Neurology at John Hopkins, and author of the New York Times bestseller, Your Brain On Art: How the Arts Transform Us.
Learn more about Susan Magsamen  here: https://tinyurl.com/33v8m5md

Read Susan Magsamen’s book here: https://tinyurl.com/426k87f2

Related The Science of Happiness episodes:  

Using Art As Medicine Series: https://tinyurl.com/k3mneupx

How Art Heals Us: https://tinyurl.com/yc77fkzu

Related Happiness Breaks:

How To Awaken Your Creative Energy: https://tinyurl.com/4fknd8ev

Making Space For You: https://tinyurl.com/yk6nfnfv

A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y

Tell us about your experience with poetry. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

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

Transcription: https://tinyurl.com/y9r9dyzd

Spring Washam guides us on a gentle visualization to help you tap into the joy, wonder, and possibility that creativity brings.

How To Do This Practice: 

1. Settle In: Sit comfortably, close your eyes, and take a few deep breaths to ground yourself in the present moment.
2. Invite Creativity: Silently welcome the creative energy of the universe, setting the intention to open to inspiration and joy.
3. Visualize the Light Channel: Imagine a tube of light running from the base of your spine through the crown of your head, connecting you to the sun, stars, and infinite creative source.
4. Feel the Flow: Picture this light pouring into your body, filling every cell with energy, possibility, and imagination.
5. Focus on the Heart: Shift your attention to your heart center, letting it glow with passion, and affirm: “My heart is the source of my creativity. I trust it.”
6. Anchor and Affirm: Feel your body grounded and open, breathe deeply, and declare: “I am ready. I am creative. I am a vessel of joyful expression.”

Scroll down for a transcription of this episode.

This episode is made possible through the generous support of the John Templeton Foundation.

Today’s Happiness Break Guide:

Spring Washam, is a meditation teacher based in Oakland, California. She is also the author of the book, The Spirit of Harriet Tubman: Awakening from the Underground. Learn more about Spring and her new book: https://www.springwasham.com/
Follow Spring on Instagram: https://www.instagram.com/springwasham/
Check out Spring’s YouTube channel: https://tinyurl.com/22njyd29

Related Happiness Break episodes:

Sketching Serenity: https://tinyurl.com/mpv3d7ey

Making Space For You: https://tinyurl.com/yk6nfnfv

A Meditation to Inspire a Sense of Purpose: https://tinyurl.com/54uuvh7z

Related Science of Happiness episodes:

Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakj

Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj

How Art Heals Us: https://tinyurl.com/yc77fkzu

Follow us on Instagram: @ScienceOfHappinessPod 

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/4fknd8ev

We explore how making art can ground us in the present and be a space of healing, connection, and joy.

Summary: We explore how creative expression can support emotional resilience and physical healing in the face of life’s hardest moments and how simple acts of art-making— whether painting, drawing, or doodling—can offer grounding, release, and joy.

This episode is made possible through the generous support of the John Templeton Foundation.

Scroll down for a transcription of this episode.

Guests:

SHABNAM PIRYAEI is an award-winning writer, filmmaker, and teacher.Learn more about Shabnam here: https://shabnampiryaei.com/

Follow Shabnam on Instagram here: @shabnampiryaei 

DR. GIRIJA KAIMAL is a leading researcher in art therapy who has studied how creative expression supports people.

Learn more about Dr. Kaimal here: https://girijakaimal.com/

Related The Science of Happiness episodes:  

Why Grownups Should Be Playful Too: https://tinyurl.com/4r85dc7m

Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakj

How Awe Helps You Navigate Life’s Challenges: https://tinyurl.com/2466rnm4

Related Happiness Breaks:

Sketching Serenity: https://tinyurl.com/mpv3d7ey

Making Space For You: https://tinyurl.com/yk6nfnfv

A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y

Tell us about your experience creating art. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

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

Transcription: https://tinyurl.com/yc77fkzu

Consider what you want to make space for in your life in this 6-minute contemplation guided by Alex Elle. 

1. Find a quiet place, settle your body, and reflect on where you want more clarity or ease in your life.
2. Breathe deeply, filling your belly on each inhale and softening your body on each exhale.
3. Notice the fears, doubts, or stresses you’re carrying and gently commit to letting them go.
4. Pick one phrase from the meditation that speaks to you most deeply (e.g., In the presence of chaos, I will make space for inner peace). Write it down on a sticky note and place it somewhere visible to keep the intention alive throughout your day.
5. Close your practice by offering yourself grace, trusting that making space takes time and patience.

Scroll down for a transcription of this episode.

Today’s Happiness Break host:

ALEX ELLE is a breathwork coach, author and restorative writing teacher.

Learn more about Alex here: https://www.alexelle.com/about

Follow Alex on Instagram: https://www.instagram.com/alex_elle/

Follow Alex on TikTok: https://www.tiktok.com/@easewithalex

Related Happiness Break episodes:

Who Takes Care of You: https://tinyurl.com/5xmfkf73

Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5

A Meditation on Original Love: https://tinyurl.com/5u298cv4

Related Science of Happiness episodes:

How to Show Up For Yourself: https://tinyurl.com/56ktb9xc

How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6

How To Show Up For Yourself: https://tinyurl.com/56ktb9xc

We love hearing from you! Tell us about your experience of holding silence. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/yk6nfnfv

Trees aren’t just competing for sunlight and soil—they’re also looking out for one another. Scientist Suzanne Simard reveals the unexpected ways trees communicate, share resources, and support us.

Summary: We dive into what we can learn from the neural networks of forests, evolution and cooperation, and how trees are a fundamental solution to the climate crises we are facing today with ecologist Suzanne Simard. She also shares her forest gratitude practice and invites us to reflect on what it means to feel a sense of belonging in the forest. 

How To Do This Practice:

1. Go to a forest or natural space, ideally near yew trees or other trees you feel connected to.
2. Sit quietly, even if you're tired or unwell, and allow yourself to simply be there.
3. Acknowledge the presence and life of the trees around you.
4. Offer your gratitude to the trees—for their medicine, their strength, or simply their being.
5. If you're with loved ones, invite them to join in the gratitude.
6. Feel the connection between yourself, the trees, and your companions.
7. Return to this practice as often as you can, letting the forest remind you that you're not alone.

Scroll down for a transcription of this episode.

Today’s Guests: 

DR. SUZANNE SIMARD is a professor of Forest Ecology at the University of British Columbia and the author of Finding the Mother Tree: Discovering the Wisdom of the Forest. 

Read her book here: https://tinyurl.com/bdfy463z

Related The Science of Happiness episodes:  

How Water Heals: https://tinyurl.com/utuhrnh3

Experience Nature Wherever You Are, with Dacher (Encore): https://tinyurl.com/aj34s585

The Healing Effects of Experiencing Wildlife: https://tinyurl.com/49pkk6eu

Related Happiness Breaks:

How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm

Pause to Look at the Sky: https://tinyurl.com/4jttkbw3

A Walking Meditation: https://tinyurl.com/mwbsen7a

Tell us about your experience connecting with nature. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

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

Transcription: https://tinyurl.com/yvrd9jje

When we feel cared for, our cortisol levels drop, we feel safe, and we handle stress better. Dacher leads a meditation to help us focus on the people who make us feel supported.

How To Do This Practice:

1. Get Comfortable: Find a quiet spot. Sit or stand in a relaxed position. Take a few deep breaths to settle your body and mind.
2. Think of a Friend: Picture a friend who has supported you. Notice how it feels to remember their care. What have they given you? Kindness, courage, laughter?
3. Think of a Family Member: Now think of someone in your family (or chosen family) who’s helped you. What moment comes to mind? How did they support you? Name what they gave you.
4. Think of a Mentor: Bring to mind a mentor or guide—someone who’s taught or encouraged you. How did they help you grow? What gift did they offer? Wisdom, strength, direction?
5. Feel the Support: Picture all three people around you. Let yourself feel supported and held. Breathe in that sense of connection.

Scroll down for a transcription of this episode.

Related Happiness Break episodes:

Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5

A Meditation on Original Love: https://tinyurl.com/5u298cv4

Wishing Others’ Well, With Anushka Fernandopulle: https://tinyurl.com/jrkewjs8

Related Science of Happiness episodes:

Are You Remembering the Good Times: https://tinyurl.com/483bkk2h

Why Friendships Matter More Than We Think: https://tinyurl.com/y99tc9nm

Why We Should Seek Beauty: https://tinyurl.com/yn7ry59j

Follow us on Instagram: @ScienceOfHappinessPod

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. 

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/5xmfkf73

What happens when we replace sky-gazing with screen-scrolling? Discover how digital life impacts happiness and what Gen Z can teach us about reclaiming control over our well-being.

Summary: Smartphones have become our constant companions, but at what cost? This episode of The Science of Happiness explores how our digital lives are reshaping how we think, feel, and connect. From social media’s pull to the decline of face-to-face connection, we look at what we lose—and what we can regain—by stepping away from screens and into nature, quiet, and deeper connections.

Scroll down for a transcription of this episode.

Ways To Do A Digital Detox: 

1. Turn off your phone before bed to improve sleep and create space from screens.
2. Wait to turn it on in the morning, noticing how you feel and stretching that screen-free time.
3. Do meaningful work before going online to protect your focus and creativity.
4. Keep notifications silenced unless you're expecting something urgent.
5. Turn off WiFi and browsers when you need to concentrate deeply.
6. Take regular breaks from screens to let ideas simmer and rest your mind.
7. Practice reading books again and notice your attention span strengthen over time.
8. Pause when you crave scrolling, and consider reaching out to a friend instead.
9. 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:

1. 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.
2. 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.
3. Acknowledge Your Accent: Bring awareness to the way you speak, recognizing that your voice carries your history, culture, and personal journey.
4. 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.”
5. 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.
6. 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: 

1. Get comfortable, sit or lie down in a quiet space, closing your eyes if you’d like.
2. Focus on your breath, take slow, deep breaths, noticing the sensation without changing it.
3. 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.
4. Refocus as needed, gently return to the scan if your mind wanders.
5. 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:

1. Get Comfortable: Sit or lie down in a relaxed, balanced position.
2. Settle into Your Body: Notice how your body feels and allow yourself to settle.
3. Observe Your Thoughts: Watch thoughts and emotions rise and fall without judgment.
4. Visualize the Sky: Imagine your mind as a vast sky and your thoughts as passing clouds.
5. Detach from Thoughts: Say to yourself, “This is just an experience, passing through.”
6. 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:

1. 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.
2. 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.
3. Add Chest Percussion: After each clap, tap your sternum lightly with your right hand, then with your left hand. Repeat this rhythm several times.
4. Incorporate Leg Taps: Extend the pattern by adding taps on your thighs.
5. 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.
6. 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: 

1. 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.
2. Recall a time when you felt deeply loved and cared for—whether from a person, pet, or a meaningful experience.
3. 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.
4. With each inhale, visualize love spreading through your body like a warm light or soft energy, filling your heart, arms, and entire being.
5. Allow yourself to fully experience this embodied sense of love, knowing it is always within you.
6. 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:

1. Find a comfortable position, either seated with a balanced, unsupported spine or resting back into support.
2. Sense the solidity of your body resting on the earth, recognizing your deep connection with it.
3. Observe the sounds around you, the sensations in your body, and any passing thoughts.
4. 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.
5. Sense the loving quality in this awareness—an unconditional, foundational love that is always present.
6. If continuing, remain in stillness and deepen your awareness.
7. 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:

1. Reflect on an area of your life that brings you joy—whether it’s a small moment, an activity, or a connection.
2. Imagine experiencing that joyful moment. Feel the smiles, peace, and lightness it brings. Let yourself fully connect with the positive emotions.
3. As you reflect, silently say to yourself, “May my joy and my happiness increase.” Allow this intention to sink into your heart.
4. Bring to mind someone in your life who is experiencing happiness or success. Picture them in their joyful state.
5. In your mind, say to them, “May your joy and happiness increase.” Or, “I’m happy for your happiness. May your happiness continue.”
6. 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:

1. Find a quiet, comfortable space. Sit or lie down, close your eyes if you wish, and take deep breaths to center yourself.
2. Bring your awareness to the present moment—notice your breath, body sensations, and surroundings without judgment.
3. 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.
4. Focus on a recent moment of awe that touched you. Notice how it feels in your body and let the sensations linger.
5. 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:

1. Sit in a quiet, comfortable space, close your eyes if you wish, and take deep breaths to center yourself.
2. Observe how you’re feeling—physically and emotionally—without judgment.
3. Acknowledge your struggle: This is hard. Burnout is a natural human response to stress.
4. 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.
5. Let these words fill you with warmth and calm.
6. 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:

1. Begin walking.
2. 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.
3. See if you can notice the sensations in your leg as you take each step.
4. 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