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Happiness Break: A Walking Meditation with Dan Harris of 10% Happier (Encore)
12 december 2024 · 9 min
Trouble sitting still? Learn to practice meditating by simply walking in this practice guided by 10% Happier host Dan Harris. Lees meer
Scroll down for a transcript of this episode.
How to Do This Practice:
Begin walking.
Bring your awareness to the present moment, noticing sights and sounds around you. When your mind wanders to worries or other thoughts, gently bring yourself back to what you notice around you.
See if you can notice the sensations in your leg as you take each step.
Continue walking this way as long as you wish.
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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) (W…
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How To Find Calm Through Walking
5 december 2024 · 16 min
Mindful walking isn’t just a stroll—it’s a science-backed way to reduce, improve concentration, and soak in the beauty of your surroundings at the same time. Lees meer
***
The Science of Happiness is committed to sharing stories and research that inspire resilience, compassion, and connection. As we reflect on the past few years, these values feel more essential than ever. Help us continue to provide this free resource and expand its reach.Through December 31, your donation will be matched dollar-for-dollar. Visit GGSC.Berkeley.edu/donate to support the show and make an even bigger impact.
***Episode Summary: We explore walking meditation, a powerful practice for feeling more centered and grounded. Dan Harris, host of the award-winning 10% Happier podcast, shares how walking meditation helps him manage the residual stress and anxiety from years of war reporting and high-pressure TV anchoring. Then, Dr. Paul Kelly from the University of Edinburgh dives into the science, explaining how walking meditation can reduce stress, sharpen focus, and improve overall well-being.
Practice:
Acknowledge the presence of your body.
Acknowledge the thoughts and attitudes your mind is naturally thinking about.
Acknowledge the nature around you.
Repeat steps 1-3 in intervals.
Link to transcript to come.
Walking Meditation: https://tinyurl.com/29dnmndp
Today’s guests:
DAN HARRIS is a NYT best selling author with his book 10% Happier, and hosts a podcast by the same name.
Listen to The 10% Happier Podcast: https://happierapp.com/podcast
Follow Dan on Instagram: https://www.instagram.com/danharris
DR. PAUL KELLY is a professor from the University of Edinburgh studying mindfulness.
Learn more about Dr. Kelly: https://tinyurl.com/zv7x9xxh
More episodes like this one:
The Healing Effects of Experiencing Wildlife: https://tinyurl.com/yh238ekp
How To Unwind Doing Mindful Yard Work: https://tinyurl.com/4p7druskMore Happiness Break like this one:
Walk Your Way to Calm, with Dacher:…
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Happiness Break: 5 Minutes of Gratitude
28 november 2024 · 9 min
Psychologist Dacher Keltner guides you through a practice to help you see the good things in your life that you might otherwise overlook. Lees meer
How to Do This Practice:
1. Sit or lay down somewhere comfortable. You may close your eyes if you wish, and take a slow, deep breath in to ground into the present moment. Then, scan your body from head to toe, noticing how you’re feeling in this moment. Let worries and plans clear from your mind.
2. Start by thinking about all the things that make your life comfortable: Clean water on tap, light at the flip of a switch, a roof over your head to protect you from the weather, warmth, and comfort when it gets windy, rainy, or cold.
3. Let your mind wander to all the millions of people who have worked hard to make your life more comfortable: Those who plant and harvest the food you eat, who bring it to markets, people who ensure the water we drink is clean, delivery drivers, teachers, all the people who create art and music and books and films and all the things that can bring us so much meaning, and so on.
4. Think about the acquaintances who bring richness to your life, like a colleague, neighbor, or someone you often see at the gym or a coffee shop.
5. Take a moment to think about what you’re really grateful for today, right now.
6. Notice how you’re feeling now, compared to when you started, and then start to bring movement back to your body, wiggling fingers and toes, maybe slowly standing up.
7. If you have the time, spend a few minutes journaling about what you thought about.
Today’s Happiness Break host:
Dacher Keltner is the host ofThe Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley.
This practice was created by Dr. Kathy Kemper, who’s the director of the Center for Integrative Health and Wellness at the Ohio State University. Learn more about some of her wo…
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How To Practice Gratitude When You're Not Feeling Grateful (Encore)
21 november 2024 · 17 min
One way to feel more thankful for things is to imagine life without them. We explore a practice shown to help you see the bright side, even when you feel down. Lees meer
We know gratitude is good for us, but what if we’re struggling to feel it? This week’s guest, author and podcast producer Stephanie Foo, finds herself missing her close-knit “chosen family” in California since moving to New York. Foo tries a practice called mental subtraction, where she imagines her life without New York.
Later, gratitude researcher Ernst Bohlmeijer shares how gratitude practices can reshape our emotions and possibly our whole outlook, and how the Mental Subtraction of Positive Events practice can be antidote to taking things for granted.
Practice:
Take a moment to think about a positive event in your life. It could be a career or educational achievement or a special trip you took.
Imagine yourself back in the time of this event. Think about the circumstances that made it possible.
Ponder on the ways in which this event may never have happened. For example, if you hadn’t learned about a certain job opening at the right moment.
Write down all of the possible events and decisions - large and small - that could have gone differently and prevented this positive event from occurring.
Imagine what your life would be like now if you had not experienced this positive event and all the fruits that came from it.
Remind yourself that this positive event did happen and reflect upon the benefits it has brought you. Allow yourself to feel grateful that things happened as they did.
Find the full Mental Subtraction of Positive Events practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/mental_subtraction_positive_events
Today’s guests:
Stephanie Foo is a radio producer and author of the book What My Bones Know: A Memoir of Healing from Complex Trauma.
Learn more about Stephanie and her book: https://www.stephaniefoo.me/
Follow Stephanie on Twitter: https://twitter.… -
Happiness Break: How To Tune Into Water’s Restorative Power
14 november 2024 · 8 min
Indigenous scholar Dr. Yuria Celidwen guides us in a reflection on our interconnection with water, encouraging us to see it as more than just a vital resource, but as kin. Lees meer
How to Do This Practice:
Last week we explored the scientifically backed healing qualities of water, focusing on how connecting with water through sound, sight, and touch can support our well being. This week, indigenous scholar Dr. Yuria Celidwen guides us in a reflection on our interconnection with water, encouraging us to see it as more than just a vital resource, but as kin.
Find a quiet space where you can engage with water— a nearby river, ocean, or even the faucet at home.
Focus on the sound of water. Whether it’s the gentle drip from a faucet or the sound of waves, listen deeply to how water calls to you.
Contemplate how water transforms between solid, liquid, and gas. Let this remind you of your own potential for transformation.
Imagine the water flow, guiding you to feel its presence within and around you, awakening memories, imagination, and a sense of belonging in this shared world.
Take a few moments to reflect on how different manifestations of water connect with you.
Today’s Happiness Break Host:
DR. YURIA CELIDWEN is an indigenous scholar of contemplative studies, and author of the new book, Flourishing Kin: Indigenous Foundations For Collective Well-Being.
Read more on Yuria: https://www.yuriacelidwen.com/#about
Follow Yuria on Linkedin: https://www.linkedin.com/in/yuriacelidwen/
Read Yuria’s work on kin relationality: https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2023.994508/full
If You Enjoyed This Happiness Break, You Might Also Like:
Experience Nature Wherever You Are, with Dacher
How to Ground Yourself in Nature, With Yuria Celidwen
Check Out These Episodes of The Science of Happiness:
The Healing Effects of Experiencing Wildlife
How to Do Good for the Environment (And Yourself)
How to Use Your Body to Relax Your Mind (The Science …
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How Water Heals
7 november 2024 · 25 min
Discover how connecting with water through all five senses can support well-being. Lees meer
A growing body of research shows that connecting with water through things like sight and sound and touch can have a positive impact on how we feel, how we think, and even the state of our bodies. This week, we activate all five senses through connecting with water in hopes of applying that research into reality. We hear from an environmental psychologist about the many proven benefits of spending time by water, as well as an indigenous scholar about the view of water not just as vital resources, but as kin that need protecting.
Transcript: https://tinyurl.com/mt4sfdbh
This episode is supported by Tianren Culture, whose vision is “One Wisdom, One Health.” Tianren Culture is a next-generation social platform that acts as a catalyst to foster positive global values and lifestyles.
Practice:
This practice is all about connecting your five senses: taste, sight, sound, touch, and smell– all through water. Here are five steps that could help improve your daily routine.Taste: Create a daily ritual of mindfully drinking water.
Sight: Recenter yourself by seeing bodies of water in person, virtually, or even in your mind's eye.
Sound: Listen to the sound of rain, the sounds of waves crashing to reduce stress, or the faucet dripping.
Touch: This could be swimming, showers, even placing your hands in water
Smell: Take in the different smells of water bodies in nature.
Today’s guests:
TARANEH ARHAMSADR Based out of Oakland, Taraneh is a mother of two who’s worked in nonprofit communication for over 20 years, all the while being a part time blogger. A little under four years ago, she also co-founded Piper + Enza, a media venture dedicated to empowering families on their health journeys through storytelling.
Read more on Taraneh: https://piperandenza.com/our-team/
Read some of Taraneh’s work: https://www.mother.ly/author/taraneh-arhamsadr/DR. MATHEW WHITE is a social psychologist res…
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Happiness Break: Sketching Serenity, With Chris Murchison
31 oktober 2024 · 8 min
A guided drawing meditation to help you break out of stale thought patterns and maybe even enter a state of flow. No talent required. Lees meer
How to Do This Practice:
Grab a piece of paper and something to draw with.
Find a comfortable place and start by taking some deep, mindful breaths
Take a few moments to take in your environment. What colors, shapes, and objects do you see?
Set a timer and for the next two minutes, draw something that caught your attention. Don’t worry about how it looks and try to stay in the moment.
Once time is up, spend a moment appreciating what you drew. Think about the impact of slowing down and doing something fun has had on your day.
Today’s Happiness Break host:
Chris Murchison is a meditation teacher, artist and speaker. He currently works as an independent advisor for organizations interested in improving their work cultures.Check out Chris’s GGSC profile: https://tinyurl.com/32htut6n
Learn more about Chris’s art and other work: https://chrismurchison.com/about
Follow Chris on Instagram: https://tinyurl.com/4auxk3urTranscript: tinyurl.com/4cmucasc
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How Rituals Help Us Process Grief
24 oktober 2024 · 27 min
We explore Día de los Muertos—Day of the Dead—as a ritual that nurtures community, imbues loss with meaning, and helps us process grief while also connecting through shared joy. Lees meer
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.
Guest: Michelle Telléz is an Associate Professor in Mexican-American studies at Arizona State University.
Learn more about Michelle: https://tinyurl.com/2ph3can7Guest: Mathew Sandoval, a.ka. "Dr. Muerte," an artist and Associate Professor at Arizona State University. He is a leading expert on Día de los Muertos.
Learn more about Mathew: mathewsandoval.comTranscript: https://tinyurl.com/236sp5fj
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Happiness Break: A Humming Technique To Calm Your Nerves, with Priyanka Gupta
17 oktober 2024 · 4 min
Discover Humming Bee Breath (Bhramari Pranayama), a soothing breathing technique that uses gentle humming to promote relaxation and mental calm. Lees meer
It’s important to take a moment to pause and take a long, slow exhale as we navigate life. In our podcast series, "Breathe Away Anxiety," we explore ancient breathing techniques alongside cutting-edge research that reveals the powerful effects of slow, controlled breathing on our mental and physical well-being. We also share Happiness Break meditations to guide you through these science-backed methods, helping you reduce anxiety and cultivate calm in your everyday life.
Summary: Priyanka Gupta guides us through Bhrmari Pranayama, also known as Humming Bee Breath. Regular practice of this calming technique has been shown to improve sleep, reduce anxiety, and support cardiovascular health.
Transcript: https://tinyurl.com/549v3w62
Time: 15 minutes, or as long as it feels right.
How To Do This Practice:
Inhale slowly and deeply through your nose for 3-4 seconds.
Exhale for 6-8 seconds, making a gentle humming sound (like a buzzing bee) as you breathe out.
Adjust the timing of your inhale and exhale to find a rhythm that feels comfortable for you.
Continue the practice for as long as feels right, focusing on the sound and sensation of your breath.
Note: This version of Bhramari Pranayama, practiced without specific gestures (mudras), was studied by Dr. Gunjan Trivedi.
Guest: Priyanka Gupta is a yoga and meditation instructor.
Learn more about Priyanka:
https://www.yogawithpriyanka.ca
https://www.youtube.com/yogawithpriyanka
https://www.instagram.com/yogawithpriyanka
https://linktr.ee/yogawithpriyankaRelated Science of Happiness episodes:
The Science of Humming (Bhramari Pranayama): https://tinyurl.com/549v3w62
How Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/4jyvkj4t
How To Tune Out The Noise: https://tinyurl.com/4hhekjuhRelated Happiness Break episodes:
A Breathing Technique To Help You Relax (Cycl… -
The Science of Humming
10 oktober 2024 · 22 min
Did you know humming can soothe your nervous system? We explore the stress-relieving power of Bhramari Pranayama, also known as humming bee breath, with marathon runner and activist Cal Calamia. Lees meer
Summary: Cal Calamia, the first nonbinary winner of the San Francisco Marathon, explores Bhramari Pranayama, an ancient yogic breathing technique that uses humming to promote relaxation. Dr. Gunjan Trivedi later explains how this "humming bee breath" enhances heart rate variability and why it’s key to managing stress. Part of our ongoing series, Breathe Away Anxiety: https://tinyurl.com/4jyvkj4t
Time: 15 minutes, or as long as it feels right.
How To Do This Practice:
Inhale slowly and deeply through your nose for 3-4 seconds.
Exhale for 6-8 seconds, making a gentle humming sound (like a buzzing bee) as you breathe out.
Adjust the timing of your inhale and exhale to find a rhythm that feels comfortable for you.
Continue the practice for as long as feels right, focusing on the sound and sensation of your breath.
Note: This version of Bhramari Pranayama, practiced without specific hand gestures (mudras), was studied by Dr. Gunjan Trivedi.
Guest: Cal Calamia is an activist, teacher, poet, and the first nonbinary winner of the San Francisco marathon.
Learn more about Cal: https://tinyurl.com/25ft296xGuest: Dr. Gunjan Trivedi is the cofounder of Society for Energy & Emotions at Wellness Space in Ahmedabad, India.
Learn more about Dr. Trivedi and Wellness Space: https://tinyurl.com/r53x6x3x
Read Dr. Trivedi's study about Bhramari Pranayama: https://tinyurl.com/2xnjk6ahRelated Science of Happiness episodes:
How Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/4jyvkj4t
How To Tune Out The Noise: https://tinyurl.com/4hhekjuhRelated Happiness Break episodes:
Happiness Break: A Breathing Technique To Help You Relax (Cyclic Sighing): https://tinyurl.com/3dtwyk44
A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22krTranscript: https://t…
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Happiness Break: A Breathing Technique To Help You Relax, with Dr. David Spiegel (Cyclic Sighing)
3 oktober 2024 · 9 min
Dr. David Spiegel guides you through cyclic sighing, a breathwork practice that helps reduce stress and anxiety. Lees meer
Summary: Dr. David Spiegel guides you through a simple yet powerful breathwork practice that can help reduce stress, anxiety, and boost overall well-being. Backed by Stanford research, this simple technique uses slow, controlled exhales to calm the nervous system and improve overall well-being.
Transcript: https://tinyurl.com/3dtwyk44
Time: 5 minutes
Prepare: Find a comfortable seated or standing position in a quiet environment. Relax your shoulders and jaw.
First Inhale: Inhale slowly and deeply through your nose. Start with your abdomen, allowing it to expand (diaphragmatic breathing) as you fill your lungs about halfway. Hold this breath briefly.
Second Inhale: Continue inhaling through your nose, now expanding your chest to completely fill your lungs. Hold this combined breath (abdomen and chest filled) for a moment.
Exhale: Exhale slowly and completely through your mouth. Make sure the exhale is gentle and lasts about twice as long as the combined inhales.
Repeat the Cycle: Repeat the inhale sequence for a total of 3 cycles (or as desired): Start with a diaphragmatic inhale through your nose, expanding your abdomen. Follow with a chest expansion inhale through your nose to fill your lungs completely. Hold briefly after each combined inhale. Exhale slowly and completely through your mouth, ensuring it's twice as long as the inhales.
Reflect and Relax: After completing the cycles, take a moment to observe how your body feels. Notice any sensations of relaxation, reduced tension, or a calmer state of mind.
Guest: Dr. David Spiegel is Willson Professor and Associate Chair of Psychiatry & Behavioral Sciences at Stanford University School of Medicine. He is also the co-founder of the clinically backed self-hypnosis app Reveri.
Read Dr. Spiegel’s cyclic sighing study here: https://tinyurl.com/mrxbkyr2
Related Science of Happiness episodes:
Brea… -
How To Breathe Away Anxiety
26 september 2024 · 24 min
It’s important to take a moment to pause and take a long, slow exhale as we navigate life. In our podcast series, "Breathe Away Anxiety," we explore ancient breathing techniques alongside cutting-edge research that reveals the powerful effects of slow, controlled breathing on our mental and physical well-being. We also share Happiness Break meditations to guide you through these science-backed methods, helping you reduce anxiety and cultivate calm in your everyday life. Lees meer
We explore cyclic sighing, a simple breathing technique that can help lift your mood and lower anxiety.
Summary: Cyclic sighing is a breathing exercise that involves inhaling through your nose, filling your lungs, and then slowly exhaling through your mouth. The idea is to inhale briefly but deeply, and then exhale for longer. Research suggests that the slow exhale is what's most relaxing. We hear from pro-surfer Sarah Gerhardt about and Stanford scientist David Spiegel.
Transcript: https://tinyurl.com/3u7vsrr5
Time: 5 minutes
Prepare: Find a comfortable seated or standing position in a quiet environment. Relax your shoulders and jaw.
First Inhale: Inhale slowly and deeply through your nose. Start with your abdomen, allowing it to expand (diaphragmatic breathing) as you fill your lungs about halfway. Hold this breath briefly.
Second Inhale: Continue inhaling through your nose, now expanding your chest to completely fill your lungs. Hold this combined breath (abdomen and chest filled) for a moment.
Exhale: Exhale slowly and completely through your mouth. Make sure the exhale is gentle and lasts about twice as long as the combined inhales.
Repeat the Cycle: Repeat the inhale sequence for a total of 3 cycles (or as desired): Start with a diaphragmatic inhale through your nose, expanding your abdomen. Follow with a chest expansion inhale through your nose to fill your lungs completely. Hold briefly after each combined inhale. Exhale slowly and completely through your mouth, ensuring it's twice a… -
Happiness Break: The Healing Power of Your Own Touch, with Kristin Neff
19 september 2024 · 10 min
Dr. Kristin Neff guides us in a self-compassionate touch exercise, and shares the many research-backed reasons to cultivate kindness towards oneself. Lees meer
Transcript: https://tinyurl.com/5xt3mz3h
Summary: Dr. Kristin Neff guides us through various practices of self-compassionate touch, such as placing hands over the heart or cradling the face, to provide comfort and support. Research shows that self-compassion can improve mental and physical well-being and activates the parasympathetic nervous system, reducing stress.
Guest: Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout.
How To Do This Self-Compassionate Touch Practice:
Take a moment to try these different touches and see which feels most supportive to you. Whenever you feel stressed or upset, or just need some extra support, use this compassionate touch to remind yourself that you’re here for you. Research shows the practice works best when practiced regularly.
Duration: 20 seconds, practiced daily or as often as you can.
Find a comfortable space. Sit or stand somewhere you feel relaxed and at ease. Try out these practices while thinking kind words to yourself, as though you were comforting a dear friend in distress.
1. Touch Your Heart: Place both hands gently over the center of your chest, one on top of the other. Apply just enough pressure to feel connected, but not uncomfortable. Focus on the warmth of your touch.
2. Feel Your Strength: If it feels right, make a gentle fist with your left hand, symbolizing strength, and place it over your heart. Rest your right hand on top of the fist to combine the feeling of strength and love.
3. Cradle Your Face: Gently cup each of your cheeks with your hands, holding your face as you would a loved one in distress. Let the touch be soft and caring.
4. Support Y…
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How To Show Up For Yourself
12 september 2024 · 21 min
We explore the science behind how self-compassionate touch can help us feel better about ourselves. Lees meer
Link to transcript: https://tinyurl.com/4nm5827f
Summary: Brittany Luce, host of NPR's "It's Been A Minute," shares her experience with self-compassionate touch. She did it for 20 seconds, almost daily. to quiet her inner critic and foster self-compassion, especially during moments of stress or self-judgment.
Researcher Eli Susman also shares the fascinating science behind this practice, and how despite being short and sweet —it may still be an effective way to cultivate self compassion -- especially if you find ways to make it a habit.
How To Do This Self-Compassionate Touch Practice:
Take a moment to try these different touches and see which feels most supportive to you. Whenever you feel stressed or upset, or just need some extra support, use this compassionate touch to remind yourself that you’re here for you. Research shows the practice works best when practiced regularly.Duration: 20 seconds, practiced daily or as often as you can.
Find a comfortable space. Sit or stand somewhere you feel relaxed and at ease. Try out these micro practices while thinking kind words to yourself, as though you were comforting a dear friend in distress.
1. Touch Your Heart: Place both hands gently over the center of your chest, one on top of the other. Apply just enough pressure to feel connected, but not uncomfortable. Focus on the warmth of your touch.
2. Feel Your Strength: If it feels right, make a gentle fist with your left hand, symbolizing strength, and place it over your heart. Rest your right hand on top of the fist to combine the feeling of strength and love.
3. Cradle Your Face: Gently cup each of your cheeks with your hands, holding your face as you would a loved one in distress. Let the touch be soft and caring.
4. Support Your Core: Place both hands over your solar plexus, just below your ribcage, and imagine you're holding and supporting your core. This ca…
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Happiness Break: A Note to Self on Forgiveness, with Alex Elle (encore)
5 september 2024 · 11 min
Letting go of our regrets can motivate us to improve and help us grow. Alex Elle, a certified breath work and writing coach, guides us through a meditation to forgive and accept ourselves. Lees meer
Link to episode transcript: https://tinyurl.com/5dzrzm4z
How to Do This Practice:
1. Take a deep breath. As you exhale, remember all you have done in the past that led you to come to be where you are today.
2. Remember that you are allowed to forgive yourself and let it go. Give yourself permission to release any shame that you’re carrying. Forgive yourself.
3. Think of the good things about yourself. Trust your worth and acknowledge that you are evolving. Remember, you are worthy of good things even when you think you are now.
4. When you’re ready, you can bring your attention back to the present moment. Take a few deep breaths in through the nose, and out through the nose. Drop your shoulder and unclench your jaw.
5. If you’d like to take this practice a step further, you can write your own letter of self forgiveness, it can start with “Dear self, I forgive you for …”
Today’s Happiness Break host:
Alex Elle is a certified breath work coach, author and restorative writing teacher. Her new book, How We Heal, will come out soon.
Learn more about Alex and her new book: https://www.alexelle.com/about
Follow Alex on Instagram: https://www.instagram.com/alex/
Follow Alex on TikTok:https://www.tiktok.com/@easewithalexl
Science of Happiness Episodes like this one
How to Forgive Your Father: https://tinyurl.com/2p98e3cy
Nine Steps to Forgiveness: https://tinyurl.com/mwwhbrs6
Happiness Break Related Episodes
A Meditation for Seeking Forgiveness, With Shelly Tygielski: https://tinyurl.com/yynvm6av
Radical Acceptance, With Tara Brach: https://tinyurl.com/4k3f563m
Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Help us share The Science of Happiness!
Leave us a 5-star review on Ap…
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Are You Following Your Inner Compass?
29 augustus 2024 · 20 min
What if you had a magic wand and could better the world in any way? What would you do? We explore a practice shown to help you find your purpose and feel more motivated, resilient and fulfilled in life. Lees meer
Link to episode transcript: https://tinyurl.com/bp7wv7ft
Episode Summary
What’s your greater purpose in life? It’s a tough question, especially if you’re feeling uncertain about your future. In this episode, our guest explores that very question—and gets handed a magic wand with the power to make the world a better place.
How To Do The Magic Wand Practice
Set aside 15 minutes to reflect and write.
Think about the world you live in – your home, your community, and the world at large.
Imagine you’ve been given a magic wand, and you can change anything you want to change in the world. What would you want to be different? Why? Describe your ideal world in writing.
Now, reflect on what it would take to change the world in this way. Is there anything you can do to help move the world closer to this ideal? If so, explain how; if not, explain why not.
Guest: Selina Bilal is a UC Berkeley undergraduate student who is studying psychology, and a Fellow at Greater Good Science Center, where we produce The Science of Happiness
Expert Guest: Kendall Cotton Bronk is a professor of psychology in the Division of Behavioral & Social Sciences at Claremont University.
Learn more about Bronk’s work: https://tinyurl.com/3s9sjp2d
Connect with Bronk: https://tinyurl.com/3p5cepy3
Science of Happiness Episodes like this one
How to Find Your Spark in Life: https://tinyurl.com/yc8j9a4u
What’s Your “Why” in Life? https://tinyurl.com/2vnaswpt
Happiness Break Related Episodes
A Meditation to Inspire a Sense of Purpose: https://tinyurl.com/54uuvh7z
Visualizing Your Purpose, With Dacher: https://tinyurl.com/3jvnv35y
Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Help us share The Science…
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Happiness Break: A Meditation on Becoming A Gift To Life
22 augustus 2024 · 9 min
Our happiness is interconnected with the well-being of others, both people and the natural world. Step outside of you can, or imagine the outdoors from wherever you are now, and join us for a meditation that’ll help us be better stewards of the natural world. Lees meer
Link to episode transcript: https://tinyurl.com/y3yfjsxa
Episode Summary
A meditation on how we can give back to the earth, led by indigenous activist, artist, and scholar Dr. Lyla June Johnston.
How To Do This Practice
Sit and take four deep breaths to honor the four sacred directions.
Take a moment to stop, and step outside and see what life flourishes from.
Take notice of the little things – a bird bath that provides a safe place for the birds to drink and to bathe.
Think about how you can give a small gift to life., Maybe you could plant fruit or nut-bearing trees that could feed you,your neighbors, and the wildlife around you.
Following this meditation, think about ways that you can make this a reality. You could order a bird bath from your local feed store.
Think of the metaphor of the bird bath. A bird bath is a human creation. And it's a gift to birds. It doesn't benefit us at all. It truly is just a gift to a species outside of our own.
Reflect on how this is truly what human beings were born to do – born to be givers, stewards, and caretakers of the earth.
Guest Host: Dr. Lyla June Johnston is an indigenous activist, artist, and scholar from the Naaneesht'ezhi Taach'iinii clan of the Diné Nation.
For more on her work: https://www.lylajune.com/
Watch her TED talk: https://tinyurl.com/frbe5ya9
Follow her on instagram: https://tinyurl.com/bdfbf8yx
Follow her on X: https://tinyurl.com/4jj57n25
Follow her on Facebook: https://tinyurl.com/3cskuh7x
Science of Happiness Episodes like this one
How to Do Good for the Environment (And Yourself): https://tinyurl.com/dmsr2wkm
The Healing Effects of Experiencing Wildlife: https://tinyurl.com/murmd98b
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How To Let In New Perspectives
15 augustus 2024 · 24 min
With the U.S. election swiftly approaching, the political divide can feel overwhelming. But what happens when we recognize the limits of our knowledge? Lees meer
Link to episode transcript: https://tinyurl.com/83a5wbkp
Episode Summary
When we internally acknowledge the limits of our knowledge, we create space to engage with other points of view. Allowing new perspectives in can help us better assess arguments, and decrease hubris. We will hear from psychologists Tania Israel and Daryl Van Tongeren about embracing opinions different from our own.
How To Do This Practice
Reflect on an issue you feel strongly about. Ask yourself the following questions when listening to someone’s opinion that differs from your own:
How can other people help me to develop a broader or deeper understanding of this topic?
Whose story isn't being told here?
What's the perspective I'm not seeing?
Check in with yourself as you're reading the news, are you just saying, “I agree with that perspective” or are there moments in which you can say, “This challenges me.”
This episode was supported by a grant from the John Templeton Foundation, as part of our project on “Expanding Awareness of the Science of Intellectual Humility.” To learn more, go to ggsc.berkeley.edu/ih.
Today’s guests:
Our guest host today is Allison Briscoe-Smith, a psychologist and Senior Fellow at The Greater Good Science Center.
Tania Israel is a psychology professor at UC Santa Barbara and author of the new book Facing the Fracture: How to Navigate the Challenges of Living in a Divided Nation.
Daryl Van Tongeren is a psychology professor at Hope College and author of the book Humble: Free Yourself from the Traps of a Narcissistic World.
Learn more about Allison Briscoe-Smith: https://tinyurl.com/p3eexvkf
Take BerkeleyX: Bridging Differences by Allison Briscoe-Smith: https://tinyurl.com/58z9vmvb
Read Facing the Fracture: How to Navigate the Challenges of Living in a Divided Nation, by Tania Israel: https://tinyurl.com…
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Happiness Break: Take a Break With Our Loving-Kindness Meditation
8 augustus 2024 · 6 min
Loving-kindness meditation, or “metta,” has its roots in Buddhist traditions that date back thousands of years. Studies show it can help nourish your capacity to express love, feel more satisfied in life, and enhance brain areas involved in emotional processing and empathy. Lees meer
Link to episode transcript: https://tinyurl.com/5h3nfwjb
Episode Summary
Dacher guides us in a meditation that has been practiced over thousands of years. Together, we will mentally extend goodwill, kindness, and warmth towards others and ourselves, in a series of mantras.
How To Do This Practice
Find a comfortable position, you may lie down or be seated.
Bring your attention and awareness to the breath at the belly. Inhale and exhale, noticing sensations of breath.
Bring to mind someone who you really believe has your best interests in their heart.
Choose just one person and bring them to mind as though they were next to you.
Imagine them truly wishing for you to be happy and fulfilled. Imagine their smile. Feel their intention of goodness.
For a couple more breaths, really take in this wish for your happiness and joy from this person who cares for you.
Now letting go of the image of this person, relax into these sensations and feelings for just a couple breaths.
With this feeling of support and happiness, bring to mind someone who could really use some extra love.
Now repeat to yourself, “May you be safe. May you be happy. May you be healthy. May you live with ease.”
As you inhale, draw in this intention. And as you exhale, send it out.
Twice more—inhale, drawing in this intention. And then exhale, sending out.
Release the image of this person. And just notice the sensations in your own body.
Today’s Host: Dacher Keltner
Science of Happiness episodes like this one:
24 Hours of Kindness: https://tinyurl.com/3dnye335
Being Kind Is Good for Your Health: https://tinyurl.com/2afe5v79
How to Love People You Don’t Like: https://tinyurl.com/5sj388yj
Happiness Break related episod…
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Catch Yourself in a Dream (Encore)
1 augustus 2024 · 21 min
Have you ever known you were dreaming while you were asleep? Our guests try practices to help induce lucid dreams, and we hear what they can teach us about consciousness. Lees meer
Transcription: https://tinyurl.com/yc6trmsh
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Happiness Break: Pause to Look at the Sky, With Dacher (Encore)
25 juli 2024 · 7 min
Take a moment to appreciate the beauty and vastness of the sky. Dacher Keltner guides us through a practice of pausing to turn your gaze to the sky as a pathway to awe, creativity and wonder. Lees meer
Link to episode transcript: https://tinyurl.com/yc5xfwp4
Practice:
Go someplace where you feel safe and also have a nice view of the sky.
First, focus on your breathing. Take a few slow inhales and even slower exhales. As you breathe in and out, relax your shoulders, your hands, and your face.
On the next breath in, look up at the sky. Notice how vast it is.
Breathing naturally, notice everything you can about the sky. What colors are present? Are there any clouds? Do you see any gradation of light?
Expand your gaze to get the fullest view and sense of the sky that you can. Spend a few moments taking it in.
On the final deep breaths in and out, reflect on how doing this practice has made you feel.
Today’s Happiness Break host:
Dacher Keltner is the host of the Greater Good Science Center’s award-winning podcast, The Science of Happiness and is a co-instructor of the GGSC’s popular online course of the same name. He’s also the founding director of the Greater Good Science Center and a professor of psychology at the University of California, Berkeley.
Check out Dacher’s most recent book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life: https://tinyurl.com/4j4hcvyt
Resources from The Greater Good Science Center:
Why we Should Look up at the Sky (Podcast): https://tinyurl.com/fn3bttw6
Six Ways to Incorporate Awe into Your Daily Life: https://tinyurl.com/3j5hdtj7
How to Choose a Type of Mindfulness Meditation: https://tinyurl.com/py6b729h
How Nature Can Make You Kinder, Happier, and More Creative: https://tinyurl.com/2fmpdpkj
Why is Nature so Good For Your Mental Health? https://tinyurl.com/23zavth3Tell us about your experiences with wildlife! Leave a comment on Instagram @scienceofhappinesspod. You can also e-mail us at happinesspod@berk…
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The Healing Effects of Biophila
18 juli 2024 · 25 min
Safe encounters with wildlife can deepen our appreciation for nature, and for other people. Craig Foster of “My Octopus Teacher” shares his transformational experiences with the animals of the ocean. Lees meer
Link to episode transcript: https://tinyurl.com/murmd98b
Episode Summary
Venturing into nature and experiencing wildlife can be transformative. Safe interactions with wildlife encourage us to be more in relation with nature, and each other. In this episode, we hear from Craig Foster of “My Octopus Teacher” and how his interactions with sea creatures have changed his life. We also hear from environmental researcher Liz Lev about the effect on our well-being that being in wild spaces provides.How To Do This Practice:
The next time you want to explore the outdoors, find the “wildest” space you can think of. Explore the “wild spaces” in your neighborhood or city, and reflect on your experiences with wildlife.Today’s guests:
Craig Foster is the director of My Octopus Teacher, and the co-founder of Sea Change Project.Liz Lev is an environmental researcher and research associate at Harder+Company who that specializes in the intersections of environmental and climate justice issues, mental health, and urban planning.
Learn more about Craig’s work:https://tinyurl.com/tyctr6fu
Follow Sea Change Project on Instagram: https://tinyurl.com/2pzdx73z
Watch My Octopus Teacher: https://tinyurl.com/e87edt4b
Follow My Octopus Teacher on Instagram: https://tinyurl.com/mryx4zum
Learn more about Liz’s research: https://tinyurl.com/y2afdxpr
Read about Liz’s research on wild spaces: https://tinyurl.com/msjsz32t
Science of Happiness Episodes like this one:
Experience Nature Wherever You Are, with Dacher (Encore): https://tinyurl.com/aj34s585
How Exploring New Places Can Make You Feel Happier: https://tinyurl.com/4ufn2tpn
Why We Should Look up at the Sky: https://tinyurl.com/mpn9vj2t
How Birdsong Can Help Your Mental Health: https://tinyurl.com/3tey4rb5Happiness Break Related E…
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Happiness Break: Experience Nature Wherever You Are, with Dacher (Encore)
11 juli 2024 · 7 min
Just a few moments of tuning into nature can make you feel more inspired, connected, and less lonely. Let us guide you through a five-minute noticing nature practice — you don't even have to leave your neighborhood. Lees meer
Link to episode transcript: https://tinyurl.com/aj34s585
How to Do This Practice:
Find somewhere where you can focus on the natural environment, like your backyard.
Take a few slow, deep breaths. Close your eyes or soften your gaze.
Notice your belly and chest rise and fall as you breathe. Note the physical sensations of your breath.
If you closed your eyes, open them. Let your breath fall into its natural rhythm.
Look around you and let your eyes wander slowly through your surroundings: the plants, animals, and bugs.
Let yourself be curious about anything that catches your eye and moves you. Rest your awareness there. Pause to appreciate it, and let it hold your attention for a few moments.
Turn your awareness to your emotions. How are you feeling? When something you see evokes an emotion, take a mental photo of it. What about it captivated you? What did it make you feel?
Write that down in just a few words or sentences, or make a mental note of it. Let your gaze wander again whenever you’re ready, repeating these steps.
Today’s Happiness Break host:
Dacher Keltner is the host of the Greater Good Science Center’s award-winning podcast, The Science of Happiness and is a co-instructor of the GGSC’s popular online course of the same name. He’s also the founding director of the GGSC and a professor of psychology at the University of California, Berkeley.
If you enjoyed this Happiness Break, you may also like these Happiness Breaks:
Feeling the Awe of Nature From Anywhere, With Dacher: https://tinyurl.com/y4mm4wu9
How to Ground Yourself: https://tinyurl.com/2wv69kws
Check out these episodes of The Science of Happiness
Walk Outside with Inside Out’s Pete Docter: https://tinyurl.com/23vpuj8j
Why We Should Look up at the Sky: https://tinyurl.…
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How Exploring New Places Can Make You Feel Happier
4 juli 2024 · 21 min
Exploring novel places and having diverse experiences is important to our well-being and can make us feel happier. This week, Ike Sriskandarajah, a producer for This American Life, takes us with him as he explores new parts of New York City. Lees meer
Link to episode transcript: https://tinyurl.com/seystc6c
Episode summary:
Shaking yourself out of your normal routine can be hard–but studies show it’s worth it. Creating space for variety, novelty, and awe in our lives is essential for our well-being. Exploring new and diverse environments in our daily life can lead to better stress resilience and can make us feel better. In this episode, investigative journalist Ike Sriskandarajah, shares his experience exploring new places with his family in New York City. Then, we hear from Aaron Heller, a neuroscientist and assistant professor at the University of Miami's Department of Psychology, who studies how exposure to novel places can make us happier.
This episode is made possible through the generous support of the John Templeton Foundation.
Practice:
Break out of your usual daily routine–take a route to work you have never taken before, or visit a park you’ve never gone to. Explore a place you have never been to.
Today’s guests: Ike Sriskandarajah is an investigative journalist and Producer at This American Life.
Aaron Heller is a neuroscientist and assistant professor at the University of Miami's Department of Psychology.
Learn more about Ike’s work: https://tinyurl.com/4auuk7pd
Learn about Ike’s work at Reveal: https://tinyurl.com/serhuyt5
Follow Ike on X: https://tinyurl.com/ycxz6xbr
Connect with Ike on LinkedIn: https://tinyurl.com/ydwztavw
Learn more about Aaron’s research: https://tinyurl.com/yxrpm944
Follow Aaron on X: https://tinyurl.com/rr3ac6jw
Connect with Aaron on LinkedIn: https://tinyurl.com/36trsaux
Science of Happiness Episodes like this one
How Awe Brings Us Together: https://tinyurl.com/bddavvbv
Can You Find Wonder in the Ordinary? https://tinyu…
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Happiness Break: How to Ground Yourself in Nature, with Yuria Celidwen (Encore)
27 juni 2024 · 10 min
Connect to yourself and the land you stand on in under 10 minutes with this grounding practice led by Indigenous scholar Dr. Yuria Celidwen. Lees meer
Link to episode transcript: https://tinyurl.com/3at8hrsu
How to Do This Practice:
If possible, go outside and find some natural ground, like grass or dirt. If you're wearing shoes or socks, take them off and place the soles of your feet directly on the ground.
Bring your attention to the earth beneath you. Allow it to hold you, paying attention to how it feels — soft, firm, reliable. Imagine you're starting to grow roots from the tip of your toes, digging deep into the earth.
Visualize energy and wellness flowing through your roots to your toes, into the soles of your feet, your thighs and knees, then base of the spine and upwards into your chest, expanding the whole center of your chest. Take a full, deep breath and contemplate the openness you feel in your chest.
Look up towards the sky and open your eyes, allowing all of your senses to awaken to the sounds, smells, colors, and life around you. Feel their presence.
Today’s Happiness Break host:
Dr. Yuria Celidwen is an Indigenous studies, cultural psychology, and contemplative science scholar of Indigenous Nahua and Maya descent. She also works at the United Nations to advance the rights of Indigenous peoples and the Earth.
Learn more about Dr. Celidwen’s work: https://www.yuriacelidwen.com/More resources from UC Berkeley’s Greater Good Science Center:
Listen to Dr. Yuria Celidwen on The Science of Happiness episode about listening to your elders: https://tinyurl.com/yr2ydk43
Does Nature Make You More Mindful? https://tinyurl.com/4wcreu9z
Why You Need More Nature in Your Life: https://tinyurl.com/ye282e5d
Being Around Nature Helps You Love Your Body: https://tinyurl.com/57d5ntxm
How Modern Life Became Disconnected From Nature: https://tinyurl.com/yc6u73f9
Listen to The Science of Happiness episode featuring podcast host Krista Tippett, on Being Grounded in Y…
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How To Unwind By Doing Mindful Yard Work
20 juni 2024 · 23 min
Everyday activities, such as cleaning and gardening, can be sources of joy and opportunities for mindfulness. This week, our guest shares his experience practicing mindful sweeping on the temple stairs in Kyoto, Japan with Shoukei Matsumoto, a Buddhist monk. Lees meer
Link to episode transcript: https://tinyurl.com/3r6ju2wh
The Science of Happiness is now Instagram, and we'd love for you to follow us! You can find us at @ScienceofHappinessPod. We're going to go behind the scenes of our episodes, and share how to do the practices we talk about on the show. The first 100 followers will be included in a raffle to win a signed copy of host Dacher Keltner's newest book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life.
Episode summary:
Many of us see yard work as a chore. But what if we shift our perspective and instead see it as an opportunity to practice mindfulness? This week on The Science of Happiness, our guest shares his experience of sweeping the steps of a Buddhist temple in Kyoto, Japan, and the mindfulness and mental processes involved in the practice. Then, we hear from Shoukei Matsumoto, a Buddhist monk and author, about the practice of cleaning as a form of mindfulness.Practice:
The next time you’re tending to your garden, picking up trash on your sidewalk, watering the plants, or doing other chores, spend a few minutes practicing mindfulness by slowing down and really being present with the activity and your own body's movements while you do it.Today’s guests:
Matt Heron is a Canadian who has been living and working in Japan for five years.
Shoukei Matsumoto is a Buddhist monk and cleaning enthusiast in Kyoto, Japan. He is the author of “A Monk’s Guide to a Clean House and Mind,” which has been translated into 18 languages, including English
Follow Shoukei on instagram: https://tinyurl.com/4e2jk7xt
Follow Shoukei on Linkedin: https://tinyurl.com/48xkr9ew
Learn more about Interbeing: https://www.interbeing.co.jp/en
Read “A Monk…
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Happiness Break: How to Relax Your Body Through A Standing Meditation, With Sherry Zhang
13 juni 2024 · 6 min
Last week on The Science of Happiness, we discussed the scientifically proven health benefits of the ancient Chinese practice of qigong with Harvard psychologist Peter Wayne. This week, we practice a standing meditation, with qigong master Sherry Zhang. Lees meer
Link to episode transcript: https://tinyurl.com/3t5wdexe
How to Do This Practice:
Take a moment to stand upright with your feet together and take a few deep breaths.
Have your eyes looking forward.
Soften your knee.
Gently shift your weight onto your left leg and step your right foot aside.
Face your palms inward, with your fingers relaxed and pointing down.
With your chin slightly in, relax both shoulders, and tuck in your tailbone.
Ground your feet and relax your knees, armpits, and fingers.
Take a deep breath and exhale.
Spend a few moments focused on your natural breathing and relaxed body.
Now, bring your right foot back, so both feet are together.
Lengthen your spine.
Take a moment to observe how your body feels, until your breathing slows.
Next, bring your hands together and rub them together vigorously, creating heat in between your palms.
Now "wash" your face with your hands.
"Wash" the side of your ears, to the back of your ears, the back of your neck.
Now relax both hands at the front of your chest.
Repeat this practice for one to five minutes.
Today’s Happiness Break host:
Sherry Zhang is the founder of Tai Chi Solutions and a Master Teacher of Qigong. She is faculty at Pacific College of Health and Sciences in New York City.
Learn more about Sherry’s work:https://www.taichisolution.org/
Follow Sherry on instagram: https://www.instagram.com/taichisolution/
Follow Sherry on Twitter: https://twitter.com/taichisolution
Follow Sherry on Linked-In: https://tinyurl.com/ywca6nd5
Follow Sherry on Facebook: https://www.facebook.com/sherrytaichi/
Follow Tai Chi Solutions on Facebook: https://www.facebook.com/taichisolution/
If you enjoyed this Happiness Break, you may also like these on…
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How Qigong Can Calm Your Mind and Body
6 juni 2024 · 23 min
Studies show qigong can strengthen your body and mind, and reduce cortisol levels. We explore this Chinese meditative movement practice that dates back over 4,000 years. Lees meer
Link to episode transcript: https://tinyurl.com/2ywsck4e
Episode summary: Finding calm in your day to day life can be stressful, especially in a world that seems to be moving at such a rapid pace. Your life can change in an instant– and it can be really difficult to get yourself on your feet again. On this episode of The Science of Happiness, Ace Boral, an Oakland-based chef, joins us to try Qigong. Ace talks about his health struggles over the past four years, and how incorporating Qigong into his life over the past few weeks has helped him find mental clarity, emotional balance, and confidence in himself. Then we hear from Harvard psychologist Peter Wayne who has practiced and studied the benefits of Xigong.
Today’s guests: Ace Boral is an Oakland-based chef.
Peter Wayne is an Associate Professor of Medicine, and serves as the Director for the Osher Center for Integrative Medicine, jointly based at Harvard Medical School and Brigham and Women’s Hospital.
Learn more about Peter’s work: https://tinyurl.com/342xndna
More episodes like this one:
Moving Through Space, with Dacher Keltner: https://tinyurl.com/3u844n4d
The Science of Synchronized Movement: https://tinyurl.com/n4bcrb5j
Tell us about your experiences with Qigong. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Help us share The Science of Happiness!
Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap
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Happiness Break: A Meditation on How To Be Your Best Self, with Justin Michael Williams
30 mei 2024 · 8 min
Here's a favorite of ours: visualize your best possible self and tap into your inherent enough-ness with this guided meditation by Justin Michael Williams. Lees meer
Link to episode transcript: https://tinyurl.com/5xm9ckff
How to Do This Practice:
Close your eyes, take a few deep breaths, and visualize your ideal future self, the person of your dreams you’ve always wanted to be. Try noticing as many details as you can: What color are you wearing, how do you feel, what are you doing, is anyone with you?
Answer this question in your mind with 1-3 words: As you look at this future version of you, what energy do you need to cultivate more of in your life now, today, to become closer to being that person you see in your vision?
Breathe in deeply, and as you do imagine yourself breathing in that energy. As you exhale, imagine that energy spreading throughout your body and energy field.
Open your eyes. Remember, you have what you need to become that which you want to become. We are enough to start stepping into the life of our dreams.
Today’s Happiness Break host:
Justin Michael Williams works at the intersection of social justice, mindfulness, and personal growth — with a touch of music that brings it all to life.
Learn More About Justin’s work: https://www.justinmichaelwilliams.com/
Listen to Justin’s debut album: https://www.justinmichaelwilliams.com/music
Order Justin’s book, Stay Woke: A Meditation Guide For the Rest of Us:https://tinyurl.com/2p8xu6hx
Follow Justin on Twitter: https://twitter.com/wejustwill
Follow Justin on Instagram: https://www.instagram.com/wejustwill/
More episodes like this one
How to Find Your Best Possible Self
https://tinyurl.com/6t3uws8dHappiness Break: Visualizing Your Best Self in Relationships, With Dacher Keltner
https://tinyurl.com/5cx6cd5zHappiness Break: Visualizing Your Purpose, With Dacher
https://tinyurl.com/39apt7tbWe love hearing from you! Tell us what brings you feelings of awe. Email us at happinesspod@berkeley.edu…
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Encore: Why We Need Friends With Shared Interests
23 mei 2024 · 17 min
She's the world's leading animal behaviorist and an autism advocacy leader. Guest Temple Grandin shares what kind of support systems led her to success, and we hear about how community, and lack thereof, affects our health and ability to succeed. Lees meer
Link to episode transcript: https://tinyurl.com/y82vw4dv
Episode summary:
Having strong relationships is vital to our well-being. We tend to be happier and healthier when we’re involved with community. Today’s guest is the world-famous scientist Temple Grandin. She was born with autism, which led her to be socially isolated from her peers. Join us on this episode of The Science of Happiness to hear about how Grandin credits her support networks for her success and making her into the person she is today. We’ll also look at the science behind the health repercussions of not having strong social networks. Feeling socially disconnected can lead to a higher risk of dementia, cardiovascular disease, cancer and more.Today’s guests:
Temple Grandin is a leading scientist, prominent author and speaker on autism and animal behaviors. Today, she teaches courses at Colorado State University. Her latest book is Visual Thinking: The Hidden Gifts of People Who Think in Pictures, Patterns, and Abstractions.
Temple’s Website: https://www.templegrandin.com
Follow Temple on Twitter: https://twitter.com/drtemplegrandin?lang=en
Check out Temple’s Latest Book: https://tinyurl.com/3tftxpckTegan Cruwyis is a clinical psychologist at The National Australian University who studies social connection and how loneliness and chronic isolation are literally toxic.
Learn more about Cruwyis and her work: https://tinyurl.com/3etuvket
Follow Cruwyis on Google Scholar: https://tinyurl.com/yc5ujhajResources from The Greater Good Science Center:
Four Ways Social Support Makes You More Resilient https://tinyurl.com/34ntce8u
What is Social Connection? https://tinyurl.com/nk8crbbz
Is Social Connection the Best Path to Happiness? https://tinyurl.com/4wxc6… -
Happiness Break: A Meditation on Cultivating Awe Through Colors
16 mei 2024 · 6 min
Experiencing awe can help us slow down and connect to the world around us. So how can we harness the power of this feeling? Host Dacher Keltner leads us in a colorful meditation to bring about awe. Lees meer
Link to episode transcript: https://tinyurl.com/3e9cyky5
Practice:
Please find a space, either inside or outside, where you can take a moment and pause and look slowly at a scene in front of you.
Settle into a pattern of deep breathing and ease. Really focusing on how that pattern of inhalation and exhalation relaxes your body and slows your heart rate down.
Now cast your gaze over the space around you. Take in what you see in the scene in front of you.
You may shift your attention to colors present in the things around you or step back and get a sense of the scene in a more holistic way.
Notice the variations and differences in the various colors in your visual field.
What feelings do the colors evoke in you?
Now, gently close and then open your eyes and notice how you feel.
Today’s guests:
Dacher Keltner is the host of the Greater Good Science Center’s award-winning podcast, The Science of Happiness and is a co-instructor of the GGSC’s popular online course of the same name. He’s also the founding director of the Greater Good Science Center and a professor of psychology at the University of California, Berkeley.More episodes like this one:
How Awe Brings Us Together
https://tinyurl.com/bdhy4sj5
How Music Evokes Awe
https://tinyurl.com/mpkww4j9
Happiness Break: Awe for Others, With Dacher
https://tinyurl.com/3ptwh66j
Feeling the Awe of Nature from Anywhere, with Dacher Keltner
https://tinyurl.com/4r7rjaxf
We love hearing from you! Tell us what brings you feelings of awe. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Spotify: https://tinyurl.com/6s39rzus
Help us share Happiness Break!
Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap… -
How Birdsong Can Help Your Mental Health
9 mei 2024 · 19 min
Hearing birdsong can help us feel less anxious, recover from stress faster, and even reduce muscle tension ... but can it help us fall asleep? Drew Ackerman of Sleep With Me podcast listens to recordings of birdsongs to see if it'll help with insomnia. Lees meer
Link to episode transcript: https://tinyurl.com/5n7sxjtb
Episode summary:
Drew Ackerman, aka Scooter of Sleep With Me Podcast, has always struggled to get to sleep. Even as an anxious kid, worries would keep his mind churning as the night wore on. For our show, he tried a science-backed practice for easing stress: listening to the twitter of birds. He discovered the recordings reminded him of easeful summer afternoons, transporting him to another time and place. The research bears this out: different sounds affect us in different ways. For many, birdsong lowers our body’s stress responses. And for Drew, that helped him get a little sleepier.
Practice:
Listen to a recording of birdsong that appeals to you.
Today’s guests:
Drew Ackerman You might know Drew as his alias, “Dearest Scooter,” the host of Sleep with Me podcast. Drew struggles with bedtime worries and has a history of insomnia himself, but he’s great at helping others sleep. Sleep with Me is one of the most listened-to sleep podcasts. On each episode, “Scooter” lulls listeners off to dreamland with meandering bedtime stories intended to lose your interest.
Listen to Sleep With Me Podcast: https://pod.link/sleep-with-me
Follow Drew on Twitter: https://tinyurl.com/2p8nrhnp
Follow Drew on Instagram: https://www.instagram.com/dearestscooter/
Follow Drew on Facebook: https://www.facebook.com/Sleepwithmepodcast/
Emil Stobbe is a post-doctoral fellow at the Max Planck Institute for Human Development in Germany.
Jesper Alvarsson is a professor of Psychology at Södertörn University in Sweden.
Eleanor Ratcliffe is a professor of Environmental Psychology at the University of Surrey in the UK.
More episodes like this one:
The Science of a Good Night's Sl…
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Happiness Break: A Meditation on Pilina: Our Deep Interconnectedness, With Jo Qina'au
2 mei 2024 · 10 min
Pilina is an indigenous Hawaiian word, or concept, that describes our deep interconnectedness. Harvard Clinical Psychology Fellow Jo Qina'au guides us through a contemplation of our profound interrelationships. Lees meer
Link to Episode Transcript: https://shorturl.at/npAM9
How to Do This Practice:
Pilina comes from the indigenous Hawaiian language and culture. Pilina means connection, or interconnectedness.
Settle into a comfortable position and observe your breath.
Visualize someone to whom you feel meaningfully connected and acknowledge the feeling of Pilina, or deep interconnectedness, between you two.
Reflect on what it is that connects you, what impact that connection has had on your life, and what it may have had on theirs.
Notice how it feels to acknowledge these things.
Repeat steps 2-4 with as many people as you wish.
Today’s Happiness Break host:
Jo Qina’au is an indigenous Hawaiian meditation teacher and a Clinical Psychology Fellow at Harvard Medical School.
Learn more about Jo’s work: https://tinyurl.com/2wfcma5f
Follow Jo on Instagram: https://tinyurl.com/3v8ubn6a
If you enjoyed this Happiness Break, you may also like these Happiness Breaks:
5 Minutes of Progressive Muscle Relaxation, With Jo Qina’au - https://tinyurl.com/4f3fd97f
Visualizing Your Best Self in Relationships, With Dacher Keltner - https://tinyurl.com/4dzpatx7
Check out these episodes of The Science of Happiness about connection:
How to Feel Less Lonely and More Connected - https://tinyurl.com/36t6urte
When It's Hard To Connect, Try Being Curious - https://tinyurl.com/3778r4h9
We love hearing from you! Tell us who you feel Pilina with, and what it means to you to reflect on it. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Spotify: https://tinyurl.com/6s39rzus
Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus
We all could use a break to feel better. That's where Happiness Break comes in. In…
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Are You Remembering The Good Times?
25 april 2024 · 20 min
Thinking about happy memories activates reward centers in our brains, and can help us feel more connected and accepted. Palestinian-American poet Naomi Shihab Nye discovers the joy-bringing power of recalling her good childhood memories. Lees meer
Link to Transcript: https://tinyurl.com/2r63e6tn
Episode summary: Whether it’s news notifications or work emails, it’s easy to feel overwhelmed by the stresses of our time every moment of every day. But what if there was something we could do to rekindle the greatest joys of our pasts? How might that shift how we feel in the present moment? Simply reflecting on happy memories has been shown in a lab to reduce stress, activate the reward center in our brain, and uplift our mood. This week, Palestinian-American poet and author Naomi Shihab Nye reminisces on happy memories from her youth and finds the practice soothes her and sparks joyfulness. We also hear from neuroscientist Mauricio Delgado about how the practice changes the way we think and feel, and which types of happy memories serve us best.
This episode is made possible through the generous support of the John Templeton Foundation.
Practice: For one week or more, spend 5-10 minutes each day writing in response to the following prompt:
Think about good memories you have from your past. Write a few paragraphs describing them and one event that you still remember to this date. Please provide as many details as possible, including who was there, so that another person reading what you wrote could understand how you felt at that time.
Today’s guests: Naomi Shihab Nye is a Palestinian-American poet and author. Her new book of poetry, Grace Notes, will be available May 7.
Order Grace Notes: https://tinyurl.com/st3w6n8t
Check out Naomi’s children’s book about a child visiting her Palestinian grandmother, Sitti’s Secrets: https://tinyurl.com/5embjxuj
Follow Naomi on Instagram: https://tinyurl.com/5hddcf8k
Mauricio Delgado is a psychology professor at Rutgers University who st…
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Happiness Break: A Walking Meditation with Dan Harris of 10% Happier
18 april 2024 · 7 min
A walking meditation led by 10% Happier Host Dan Harris Lees meer
How to Do This Practice:
Begin walking.
Bring your awareness to the present moment, noticing sights and sounds around you. When your mind wanders to worries or other thoughts, gently bring yourself back to what you notice around you.
See if you can notice the sensations in your leg as you take each step.
Continue walking this way as long as you wish.
Transcript: https://tinyurl.com/yc2kpzmy
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 Dan on Instagram: https://www.instagram.com/danharris/
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
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How To Make Work More Satisfying
11 april 2024 · 16 min
Finding ways to bend tasks toward your strengths and passions can make you happier, more productive and find more meaning in your life — no matter your job. Lees meer
Link to episode transcript: https://tinyurl.com/4ky325rs
Episode summary:
When the poet and former professor Susan Glass first retired, she stacked her days with so many volunteer gigs and passion projects, she felt like she was working harder than ever before. Now, she wants to prioritize living a life of meaning and enjoyment. Susan tried a lab-tested practice called Job Crafting, where you take stock of the tasks that fill your day, how much time and energy they require, what really lights you up, and what changes you can make to better align your efforts at work (or in your free time) with your genuine strengths and passions. Then we hear from researcher Maria Tims about how Job Crafting doesn’t just benefit your own well-being and help to guard against burnout, it can also boost your whole team’s productivity and morale.
Practice:
Create a “before” sketch: List all your regular tasks, and note each one as low, medium, or high in terms of the time and energy you actually devote to them.
Reflect on and write down what motivates you, what your strengths are, and what you’re passionate about.
Create a more ideal (but still realistic) "after" diagram, shifting draining tasks from “high” to “low” or “medium” if possible, and boosting energizing and enjoyable tasks where you can.
Create an action plan: What are some concrete changes that are in your power to make? Are there places where you need to ask for the support of a colleague or supervisor to make a change?
Learn more about this practice at Greater Good In Action:
https://ggia.berkeley.edu/practice/job_crafting
Today’s guests:
Susan Glass is a retired English professor and visually impaired, Bay Area-based poet. She’s the author of the poetry book “The Wild Language of Deer.”
Read Susan’s book: https://pod.link/sleep-with-me
Learn more about …
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Happiness Break: A Meditation To Move Through Anger, With Eve Ekman
4 april 2024 · 7 min
Accepting difficult feelings like anger or irritation can help us keep our cool, feel better overall, and find calm on the other side. Lees meer
Link to episode transcript: https://tinyurl.com/n6hm5yhz
How to Do This Practice:
Begin the practice by settling your mind and body. Notice your breath and any sensations that arise in your body,
Shift your attention away from your body, recalling an instance where you felt mildly irritated or frustrated. Give yourself a few moments to fully feel this emotion.
Notice any physical sensations that arise. Then, release that memory, refocusing your attention on the body.
Allow these sensations to shift and move, giving them the space to change and observing them with a sense of curiosity and kindness.
Consider shaking hands with the emotion the next time it arises in your daily life.
Today’s Happiness Break host:
Eve Ekman is a contemplative social scientist and meditation teacher from San Francisco, California.
Learn more about Eve’s work: https://tinyurl.com/2vhuarh8
Find out about Eve’s Emotional trainings with Cultivating Emotional Balance: https://tinyurl.com/5n95m7yx
Explore Eve’s Project, The Atlas of Emotions: https://tinyurl.com/mt75ytm3
Follow Eve on Facebook: https://tinyurl.com/3txahape
More resources from The Greater Good Science Center:
How to Regulate Your Emotions Without Suppressing Them: https://tinyurl.com/4x29denx
What to Do When You Feel Stuck in Negative Emotions: https://tinyurl.com/mwczxfya
How to Turn Your Brain from Anger to Compassion: https://tinyurl.com/57upkcfa
How to Overcome Destructive Anger: https://tinyurl.com/49zu6whw
We love hearing from you! How do you manage your emotions? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Spotify: https://tinyurl.com/6s39rzus
Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus
We're living through a mental health crisis. Between the stress, anxiety, depression, lone…
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How To Talk To People You Disagree With
28 maart 2024 · 17 min
We learn techniques for working across the aisle without compromising our values from a Democratic politician in one of the most conservative states, Oklahoma. Lees meer
Link to episode transcript: https://tinyurl.com/w2a9a42p
Episode summary:
Trying to have a conversation with someone who has an opposing view can be exhausting. This week, we explore what it means to have productive discussions when we disagree. Democratic Oklahoma State Senator Jo Anna Dossett recounts her experience bridging political divides with Republican senators in her state with active listening and self-compassion. Later, we hear from political science professor Lilliana Mason about the blurred line between personal and political identities, and how connecting with individuals on an emotional and social level can lead to more fruitful discussions than just focusing on facts.
Today’s guests:
Jo Anna Dossett is an Oklahoma State Senator.
Learn about Jo Anna Dossett: https://tinyurl.com/muxw7yvz
Follow Jo Anna Dossett on Twitter: https://twitter.com/dossett4ok
Follow Jo Anna Dossett on Instagram: https://tinyurl.com/293n98fc
Follow Jo Anna Dossett on Facebook: https://tinyurl.com/yc3mszhx
Lilliana Mason is a political science professor at Johns Hopkins University.
Learn about Lilliana Mason’s work: https://tinyurl.com/w2hy6fhk
Follow Lilliana Mason on Twitter: https://tinyurl.com/29sumyxb
Resources from The Greater Good Science Center:
Eight Keys to Bridging Our Differences: https://tinyurl.com/45ntehyp
Four Lessons From Mediators for Bridging Differences: https://tinyurl.com/bdhf68te
What Will It Take to Bridge Our Differences? https://tinyurl.com/3sua8uz5
Six Techniques to Help You Bridge Differences: https://tinyurl.com/ypsbycf4
15 Practices to Help Kids Bridge Differences: https://tinyurl.com/mvw4s649
More Resources on Bridging Differences
TIME - How Americans Can Tackle Political Division Together: https://tinyurl.com/3phj6y7j
APA - Healing the political divide: https://tinyur…
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Happiness Break: Tap into the Joy that Surrounds You, With Anushka Fernandopulle
21 maart 2024 · 5 min
Beyond just feeling good, studies show experiencing other people's joy makes us more compassionate and satisfied with life. Lees meer
Link to episode transcript: https://tinyurl.com/kycnk4ca
How to Do This Practice:
Find a comfortable position to begin this practice, focusing on your breath.
Visualize a person or situation that brings you a sense of joy or happiness. It might be a child laughing, the success of a friend, or even a dog wagging its tail.
Connect with their joy and happiness, wishing them well.
Expand your focus to larger groups of people, like a team winning a match, wishing them well.
Consider repeating this practice when you want to connect your sense of happiness with others.
Today’s Happiness Break host:
Anushka Fernandopulle is a Buddhist meditation teacher and leadership coach.
Learn More about Anushka: https://www.anushkaf.org/about/
Follow Anushka on Instagram: https://www.instagram.com/anushka_dharma/
Follow Anushka on Twitter: https://twitter.com/anushkaf
More resources from The Greater Good Science Center:
Happiness Break: Wishing Others’ Well, With Anushka Fernandopulle: https://tinyurl.com/jrkewjs8
What Is Sympathetic Joy and How Can You Feel More of It? https://tinyurl.com/yuzmykct
How to Overcome Stress by Seeing Other People’s Joy: https://tinyurl.com/4csukyd5
Can Little Steps Lead to Big Joy? https://tinyurl.com/3e5yt3hp
Why Experiencing Joy and Pain in a Group Is So Powerful: https://tinyurl.com/3trjtzfm
We love hearing from you! Tell us about your experience of appreciating others’ joy. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Spotify: https://tinyurl.com/3bj4637f
Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap
We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly …
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Who’s Always There for You?
14 maart 2024 · 17 min
When we remember the times someone had our back, it changes the way we view ourselves and the world. Our guest explores what happens when trying a practice to feel more supported. Lees meer
Link to episode transcript: https://tinyurl.com/yt3ejj6w
Episode summary:
Ever since he was a young child, José Valladares has spent his life caring for others and has taken pride in supporting his family and community, For our show, he tried a practice where he recalled people in his life who he can turn to during a difficult moment — the people who support him. As he wrote about their admirable qualities and specific instances where they helped him, José felt a renewed sense of gratitude and energy to persist forward in helping others. Later, we hear from psychologist Angela Rowe about how feeling supported can impact our relationships and sense of personal empowerment.
Practice:
Make a list of the people who offer you comfort or security.
Write down six positive qualities that are common to some or all of these people.
Next, recall and visualize a specific situation when you felt distressed or worried, and one of these people comforted and helped you.
Write a brief description of that situation and how you felt during it.
Learn more about this practice at Greater Good In Action:
https://ggia.berkeley.edu/practice/feeling_supported
Today’s guests:
José Valladares is a software engineer in Utah originally from Honduras.
Angela Rowe is a psychology professor at the University of Bristol.
Learn more about Angela’s work: https://tinyurl.com/4nh752ad
Resources from The Greater Good Science Center:
Happiness Break: Who Takes Care of You? With Dacher Keltner: https://tinyurl.com/bdezwwyd
How to Let Someone Love You (The Science of Happiness Podcast): https://tinyurl.com/5xtzbzj2
Four Ways Social Support Makes You More Resilient: https://tinyurl.com/2p9zkjpj
Just One Thing: Feel the Support: https://tinyurl.com/yrfnmwfv
Friend or Family? https://tinyurl.com/msbs2kuh
More Re…
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Happiness Break: Where Did You Come From? Guided Writing With Lyla June
7 maart 2024 · 9 min
Indigenous artist Lyla June leads a 5-minute freewriting exercise about our personal journeys. Autobiographical writing has been shown to help do better in relationships and feel more satisfied in life. Lees meer
Link to episode transcript: https://tinyurl.com/3622n5s6
How to Do This Practice:
You will need writing utensils for this practice.
Find a comfortable place to start this writing practice, taking a few moments to ground yourself.
Write the prompt, “I come from a place where…”
For the next 5 minutes (or more), write whatever comes to mind, allowing your thoughts and ideas to flow freely, without judgment or filters. Trying keeping your pen to the paper the whole time.
Take some time afterward to read and reflect on what you wrote.
Consider repeating this exercise every few weeks or months to reflect on your past and prospective future.
Today’s Happiness Break host:
Lyla June is an Indigenous artist and scholar from the Diné Nation.
Learn about Lyla June’s work: [https://www.lylajune.com/>\
Watch Lyla June’s videos: [https://tinyurl.com/bdhbwyru>\
Follow Lyla June on Twitter: [https://tinyurl.com/4pj565d6>\
Follow Lyla June on Instagram: https://tinyurl.com/4pj565d6
More resources from The Greater Good Science Center:
The Power of Expressing Your Deepest Emotions (The Science of Happiness Podcast): [https://tinyurl.com/2uzh3r67>\
How to Journal Through Your Struggles: [https://tinyurl.com/yua6wkwd>\
How Journaling Can Help You in Hard Times: [https://tinyurl.com/3zv3hunw>\
How Creative Writing Can Increase Students’ Resilience: https://tinyurl.com/4xw8xuff
How was your experience with this freewriting exercise? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Spotify: https://tinyurl.com/ycukc4za
Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap
We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnou…
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Why Grownups Should Be Playful Too
29 februari 2024 · 19 min
Playfulness can improve your relationships, help you excel at work, and reduce stress. We explore a strategy shown to help you become more playful. Lees meer
Link to episode transcript: http://tinyurl.com/b5xc78r3
Episode summary:
Patricia Mebrahtu used to have so much fun as a child. Now, as a medical assistant and mother of two young children, she found herself feeling burnt out and irritable. For our show, Patricia tried a practice to infuse more playfulness into her life. From singing karaoke with her family to playing in the rain, she tapped into her inner child. Through this practice, Patricia recognized the importance of taking time out for yourself, and that she can carve out opportunities to have fun and be playful, even as a busy adult. Later, we hear from psychologist René Proyer about the different types of playfulness, and how incorporating play can benefit our sense of wellbeing.
This episode is made possible through the generous support of the John Templeton Foundation.
Practice:
Each day for a week, incorporate one playful activity into your routine – it can be anything you find enjoyable and playful.
Every evening, write about the experience, and how it made you feel in the present moment.
Today’s guests:
Patricia Mebrahtu is a mother and medical assistant in California.
René Proyer is a psychologist from the Martin-Luther University Halle-Wittenberg.
Learn about René’s work: http://tinyurl.com/4sa9vye9
Follow René on Twitter: http://tinyurl.com/3x5986u6
Resources from The Greater Good Science Center:
Can We Play? http://tinyurl.com/prhv22rf
What Playfulness Can Do for Your Relationship: http://tinyurl.com/n9b3h7e4
Tuesday Tip: Play with Some Friends: http://tinyurl.com/mu837nwr
More Resources on Being Playful:
BBC - Playtime: Is it time we took 'play' more seriously? http://tinyurl.com/4jmx89vn
NYT - Why We All Need to Have More Fun: http://tinyurl.com/335z4bdu
Washington Post - Why it’s good for grown-ups to go play: http://tinyurl.com/…
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Happiness Break: A Meditation on Playfulness, With Dacher Keltner
22 februari 2024 · 7 min
We all have a playful side, and research shows acting on it can help us when we need to move through challenging emotions, manage conflict, and be more creative. Lees meer
Link to episode transcript: http://tinyurl.com/4bxtn9ek
How to Do This Practice:
Find a comfortable position to begin the practice. Focus on breathing deeply.
Think back to a moment of play during your childhood. Recall specific details like your age, what you were doing and who you were with. As you remember, notice how the memory is affecting you in the present moment.
Next, focus on a recent memory of play – maybe with your partner, friends, or family. Fully recall the moment, again bringing to mind specific details. Notice how this memory makes you feel.
Take note of how reflecting on play has affected your breathing. Did it affect the tight areas in your body? How about the relaxed and open ones?
As you refocus your attention on your breath, make a commitment to add play into your busy schedule going forward.
Today’s Happiness Break host:
Dacher Keltner is the host of the Greater Good Science Center’s award-winning podcast, The Science of Happiness and is a co-instructor of the GGSC’s popular online course of the same name. He’s also the founding director of the Greater Good Science Center and a professor of psychology at the University of California, Berkeley.
Check out Dacher’s most recent book, *Awe: The New Science of Everyday Wonder and How It Can Transform Your Life: *<https://tinyurl.com/4j4hcvyt\](https://tinyurl.com/4j4hcvyt)
More resources from The Greater Good Science Center:
What Happens When We Play (The Science of Happiness Podcast): http://tinyurl.com/mrfm5pj5
Can We Play? http://tinyurl.com/prhv22rf
What Playfulness Can Do for Your Relationship: http://tinyurl.com/n9b3h7e4
For Black Children, Play Can Be Transformative: http://tinyurl.com/mwnfcu26
What memories of play came to your mind? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on…
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Encore: How to Feel Less Pressed for Time
15 februari 2024 · 16 min
When we devote a little time to the other people in our life, we actually feel like we have more of it. Our guest tried a practice to regain control of his time and schedule Lees meer
Link to episode transcript: http://tinyurl.com/mr3r6jfn
Episode summary:
Like many of us, our guest Bryant Terry felt like he never had enough time in his day. And while he was eager to reconnect with his family, his schedule was spiraling out of control. For our show, Bryant tried a practice proven to help you feel like you have more time, by specifically devoting some of your time to others. He set intentions to spend quality time with his children doing activities that they truly enjoy. By prioritizing those special moments with his family, Bryant felt more control over his schedule, recognizing that he has the power to make time for what truly matters to him. Later, we hear from professor Cassie Mogilner Holmes about why this practice works, and how being intentional with our time can reshape our relationship with it.
Learn more about this practice at Greater Good In Action:
https://ggia.berkeley.edu/practice/gift_of_time
Practice
Think of a person whom you care about.
What might you be able to do for this person that entails nothing more than the giving of your time?
Plan a gift of time for this person and give it, whether it means doing something with them (in person or virtually).
Spend as much time as needed to do the favor well and do not take any shortcuts. You might even consider taking off your watch or putting your smartphone away.
Today’s guests:
Bryant Terry is an award winning chef, author and artist.
Learn about Bryant’s work: http://tinyurl.com/3wf3264h
Follow Bryant on Instagram: http://tinyurl.com/2w68z8bc
Learn about his imprint, 4 Color Books: http://tinyurl.com/yuhrsrp8
Cassie Mogilner Holmes is a professor of marketing and behavioral decision making at UCLA.
Learn about Cassie’s work: http://tinyurl.com/rb5r97s5
Resources from The Greater Good Science C…
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Happiness Break: Wrap Yourself in Kindness, With Jack Kornfield
8 februari 2024 · 9 min
When we treat ourselves with kindness and gratitude, research shows we feel more motivated and less self-critical. Meditation teacher Jack Kornfield leads in a practice where we gently turn inward. Lees meer
Link to episode transcript: http://tinyurl.com/yfbz28h2
How to Do This Practice:
Find a comfortable position to begin the practice. Focus on taking deep breaths, relaxing your body.
As you recognize the different sensations in your body, consciously envelope yourself in kindness. Thank your body for providing and caring for you.
Redirect your loving kindness towards your heart and the varied emotions it carries.Thank your heart for all it does for you. Then, focus your kindness towards your mind and all the thoughts and worries it holds. Thank it for all that it does.
Next, turn towards your consciousness as a whole – your emotions, body, thoughts. Rest in a state of comfortable, loving-kindness.
When you’re ready, gently open your eyes and reconnect with the world around you.
Today’s Happiness Break host:
Jack Kornfield is a meditation teacher and author who is one of the leading voices to share Buddhist teachings with a Western audiences.
Learn more about Jack’s work: http://tinyurl.com/2wfth7v2
Follow Jack on Instagram: http://tinyurl.com/3zs2bjvx
Follow Jack on Twitter: http://tinyurl.com/bd5r9k4a
Follow Jack on Facebook: http://tinyurl.com/mryr839y
More resources from The Greater Good Science Center:
Take Our Self-Compassion Quiz: https://tinyurl.com/yysrf663
How to Bring Self-Compassion to Work with You: https://tinyurl.com/45zkrkam
The Five Myths of Self-Compassion: https://tinyurl.com/2p88vass
How Gratitude Changes You and Your Brain: http://tinyurl.com/2f78cywf
Is Gratitude Good for Your Health? http://tinyurl.com/yc86ve9d
We love hearing from you! Tell us about your experience of gratitude and self-compassion. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Spotify: https://tinyurl.com/6s39rzus
Help us sh…
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What To Do When You Don’t Like The Way You Feel
1 februari 2024 · 19 min
Our guest tried a practice in Radical Acceptance, a Buddhist principle made popular by today's expert, psychologist Tara Brach. Lees meer
Link to episode transcript: http://tinyurl.com/362m4n3b
Episode summary:
Sometimes, a setback in work or life can leave us feeling defeated and uninspired. Nadia Zafar is a neurobiology student who has been pursuing her PhD for the last 6 years. Recently, her lack of progress had her spiraling in thoughts of self-doubt and unworthiness. For our show, Nadia tried a practice rooted in radical acceptance, called RAIN. By actively recognizing emotions without judgment, investigating them further, and then nurturing those sensations, she started to approach her negative and anxious thoughts from a place of self-compassion instead of blame. Later, we speak with the creator of the RAIN practice, Tara Brach. She explains the elements of the practice that make it so effective, how approaching situations from a place of acceptance helps disrupt our reactive instincts — opening up more space for awareness and compassion for ourselves and others.
Practice:
When you come up against something challenging – you’re angry or frustrated or feeling any way about yourself, another person, or a situation – move through these steps. It might be helpful to sit somewhere you feel comfortable. Close your eyes for a few moments, and begin by taking a few deep, intentional breaths, to help settle the mind.
Recognize what’s happening. For example, “I am getting caught up in anger right now.”
Allow the emotion you recognize to be there: Accept that you are feeling the way you’re feeling. You may go a step further and forgive yourself for it, for example by saying to yourself, “Anger forgiven.”
Investigate what’s underneath whatever you’re feeling by directing a gentle curiosity towards it. For example, where there is anger, there is something we care deeply about.
Nurture: You might put your hand on your heart, remind yourself that many have struggled with th…
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Happiness Break: Radical Acceptance, With Tara Brach
25 januari 2024 · 9 min
A meditation in meeting our most difficult emotions — like anger, disappointment, or fear — with mindfulness and gentle care. Lees meer
Link to episode transcript: http://tinyurl.com/48jas955
How to Do This Practice:
When you come up against something challenging – you’re angry or frustrated or feeling any way about yourself, another person, or a situation, move through these steps. It might be helpful to sit somewhere you feel comfortable closing your eyes for a few moments, and begin by taking a few deep, intentional breaths, to help settle the mind.
Recognize what’s happening. For example, “I am getting caught up in anger right now.”
Allow the emotion you recognize to be there: Accept that you are feeling the way you’re feeling. You may go a step further and forgive yourself for it, for example by saying to yourself, “Anger forgiven.”
Investigate what’s underneath whatever you’re feeling by directing a gentle curiosity towards it. For example, where there is anger, there is something we care deeply about.
Nurture: Send yourself a message of kindness. You might put your hand on your heart, for example, and remind yourself that everyone experiences reactivity, and send yourself a message of kindness and understanding.
Today’s Happiness Break host:
Tara Brach is a psychologist and leading voice in contemporary meditative practices and the author of numerous popular books on contemplative practice.
Read Tara’s seminal book, Radical Acceptance: Embracing Your Life With the Heart of the Buddha: http://tinyurl.com/4csarvmf
Learn more about Tara’s work: https://www.tarabrach.com/
Find classes taught by Dr. Neff: https://www.tarabrach.com/online-courses/
Follow Tara on Instagram: https://www.instagram.com/tarabrach/
Follow Tara on Facebook: https://www.facebook.com/tarabrach
More resources from The Greater Good Science Center:
How to Go Through Life with Love in Your Heart, A Q&A with Tara Brach: http://tinyurl.com/2ne65wed
The Mindfulness Skill That Is Crucial fo…
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How (And Why) To Find More Beauty in the Everyday
18 januari 2024 · 18 min
What happens when we intentionally look for beautiful things in our day-to-day lives? We explore a lab-tested practice shown to help you feel happier. Lees meer
Link to Transcript: http://tinyurl.com/yretvrkp
Episode summary:
When was the last time you witnessed a beautiful moment? Maybe it was a striking sunset, a kind exchange between strangers, or a hearty laugh between two friends. Beautiful moments surround us, and research suggests that taking the time to admire them can actually benefit our health and happiness. For our show, restorative justice advocate Darnell Washington looked for 9 beautiful things each day and reflected on them. In doing so, he recognized how admiring different types of beauty from nature to the goodness of others, can have a powerful impact on his own humanity. Later, we hear from the psychologist who created the practice, René T. Proyer, about how making it a point to notice different kinds of beauty benefits our happiness and reduces depression.
Practice:
Every night for at least one week, set about 15 minutes before going to bed to think about nine beautiful things that happened during the day, 3 each in the following categories.
Write down three beautiful things in human behavior (morally, positively valued behavior, ie good deeds).
Write down three things you experienced as beautiful in nature and/or the environment.
Write down three beautiful things in general that you noticed during the day (referring to aesthetics, like art, music, architecture, etc).
Note why you found each of these nine things beautiful.
Today’s guests:
Darnell Washington is a formerly incarcerated restorative justice advocate from California.
Listen to Darnell’s Ted Talk: http://tinyurl.com/cujz79fk
René T. Proyer is a professor and researcher at Martin Luther University Halle-Wittenberg.
Learn about René’s work: http://tinyurl.com/4sa9vye9
Follow René on Twitter: http://tinyurl.com/3x5986u6
Resources from The Greater Good Science Center:
Finding Beau…
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Happiness Break: A Meditation to Find Grounding in the New Year, With Spring Washam
11 januari 2024 · 8 min
Research shows feeling connected with nature can lower our stress response. This visualization meditation can help you feel at ease, no matter where you are. Lees meer
Link to episode transcript: http://tinyurl.com/2k6pdh7n
How to Do This Practice:
It is encouraged to try this practice outdoors
Begin the practice by focusing on your breath, and relaxing your body, noticing how it feels supported, particularly by the earth.
Allow yourself to let go of anything you are mentally or emotionally carrying, visualizing it going into the earth, letting the ground continue to support you.
Draw on imagery from nature to cultivate feelings of strength and sturdiness to support you. For example, imagine that your own body is rooting into the earth to become as unshakable as a tree, imagine that you are as steady as a mountain, your breath is the breeze and your mind is as open and boundless as the sky.
End the practice by placing your hand on your heart, offering yourself kindness, well-being and joy.
Today’s Happiness Break host:
Spring Washam is an author and meditation teacher based in Oakland, California.
Learn more about Spring’s work: http://tinyurl.com/3bbshnn7
Read Spring’s books here: http://tinyurl.com/4hkft4js
More resources from The Greater Good Science Center:
Happiness Break: What To Do When You’re Struggling, With Spring Washam: http://tinyurl.com/mrx8t9st
What Happens When We Reconnect With Nature: http://tinyurl.com/553xwm47
Why Is Nature So Good for Your Mental Health? http://tinyurl.com/ycx9ns4p
How Nature Helps Us Heal: http://tinyurl.com/2p93682j
Why You Need More Nature in Your Life: http://tinyurl.com/28z27wb2
We love hearing from you! How do you connect with nature? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Spotify: https://tinyurl.com/6s39rzus
Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus
We're living through a mental health crisis. Between the stres…
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How to Stick to Your Resolutions in 2024
4 januari 2024 · 18 min
Join our limited newsletter The Science of Habits to get curated, science-backed tips to help make your New Years resolution stick in 2024. Lees meer
https://ggsc.berkeley.edu/podcasts/habits
We explore how the science of behavior change can help us form new habits and be happier while doing it.Link to episode transcript: http://tinyurl.com/4e294mdt
Episode summary:
Many of us are heading into the new year with a resolution we want to live by — a new good habit we’d like to form. But actually sticking to those good habits isn’t always easy — one failure can have us losing the motivation to continue. For our show, we spoke with Cholpon Ramizova and Derick Gnonlonfoun, a couple who set out to create better food habits by cooking at home more and incorporating more vegetables into their meals. As they started to develop this new habit, the two realized that a mindful and kind attitude towards themselves was a key element to their success. Later, we hear from psychologists Katy Milkman and Kristin Neff, to learn about how failure can actually be beneficial when pursuing a goal, and how to cope with it.
Today’s guests:
Cholpon Ramizova and Derick Gnonlonfoun are a couple living in London.
Check out Derick’s artwork here: http://tinyurl.com/2kc9h478
Katy Milkman is a professor at The Wharton School of the University of Pennsylvania and the Co-Director of The Behavior Change for Good Initiative.
Learn more about Katy and her work: http://tinyurl.com/4ypvmvhf
Find more information on the Behavior Change for Good Initiative: http://tinyurl.com/mr94wh6f
Follow Katy on Twitter: http://tinyurl.com/mr25etdp
Resources from The Greater Good Science Center:
How to Make New Year’s Resolutions That Feel Good: http://tinyurl.com/3bvs8zb5
Make Self-Compassion One of Your New Year’s Resolutions: http://tinyurl.com/yc2t42nt
Tips for Keeping New Year’s Resolutions: http://tinyurl.com/y2pt9uz2
How to Learn From Your Failures: http://tinyurl.com/5h7uybux
More Resources on Forming Go…