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Happiness Break: Feeling the Awe of Nature from Anywhere, with Dacher Keltner
26 januari 2023 · 7 min
Host Dacher Keltner leads us through an exercise in feeling the serenity and wonder that nature brings us, no matter where we are. Lees meer
Link to episode transcript: https://tinyurl.com/yc6dwdnp
How to Do This Practice:
Find a spot where you can sit and rest comfortably. Once you’re ready, close your eyes.
Begin breathing slowly and deeply. Focus on your breath and unclench your muscles from head to toe.
Think of a place in nature that is sacred or significant to you. What do you hear? What do you see? Try to create as clear of an image as you can in your mind.
Notice what feelings arise as you think of this place; what feelings do you associate with it?
Contemplate how this place has become a part of who you are; how it lives in your mind and how you can conjure up the feeling of it within yourself.
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.
His new book is Awe: The New Science of Everyday Wonder and How It Can Transform Your Life.
More resources from The Greater Good Science Center:
Secrets of the Vagus Nerve: https://tinyurl.com/yzuxtuzp
Why We Should Look Up at the Sky (Podcast): https://tinyurl.com/fn3bttw6
What’s the Most Common Sense of Awe? https://tinyurl.com/2p842t8r
Happiness Break: How to Ground Yourself: https://tinyurl.com/289ph9cz
Happiness Break: Experience Nature Wherever You Are: https://tinyurl.com/yv46xrr4
Why You Should Snap Pictures of Nature: https://tinyurl.com/5fp7bhk6
Could Your Life Be More Awesome? Take our Awe Quiz https://tinyurl.com/2p8mz57f
We love hearing from you! Tell us about your experience of awe in nature. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Apple Podcasts: …
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Why We Should Look Up at the Sky
19 januari 2023 · 17 min
When did you last take a moment to really look up at the sky? Shifting our gaze upward is linked to more creativity, capacity to focus—and it's a gateway to awe. Lees meer
Link to episode transcript: https://tinyurl.com/3dbvxvyb
Episode summary:
Natalie didn’t spend much time finding shapes in the clouds as a small kid. And when she got older, looking up was even worse for her. Natalie spent time in jail, where she spent most of her days indoors under harsh lights. Today, she’s a student at a prestigious university. She tried a practice in looking up for our show. When we look up, our brain gets better at being playful, creative, and thinking critically. We also tend to see vast and beautiful things above our heads, like a canopy of leaves, branches and singing birds, or a starry night sky. Often, looking up is all we need to do to find moments of awe in our day-to-day lives. And that’s a wonderful thing, because feeling awe changes how our brains work in a way that’s really good for us.
This is the second episode of The Science of Happiness in a three-part series called The Science of Awe. If you’d like to learn more about awe, our host, Dacher Keltner, has a new book out about it. It’s called Awe: The New Science of Everyday Wonder and How It Can Transform Your Life. Learn more here: https://tinyurl.com/3uzk8m5r
This episode is made possible through the generous support of the John Templeton Foundation.
Practice: Look Up
Over the course of a week or so, make it a point to look up in several different locations and at different times of the day and night. Be sure everywhere you choose is a safe place to do so, and of course, never look into the sun.
Each time before you look up, take a moment first to notice how you feel, and then take a few deep, intentional breaths to help you get grounded into the present moment.
Look up and let your eyes wander, noticing what inspires awe. If nothing does, that’s ok! This practice might help you cultivate awe more often, but it…
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Happiness Break: Awe for Others, with Dacher Keltner
12 januari 2023 · 9 min
The communities we create are one of the most awe-inspiring parts of our lives. Host Dacher Keltner guides us in a meditation on awe and togetherness in this week’s Happiness Break. Lees meer
Link to episode transcript: https://tinyurl.com/3783rkmj
How to Do This Practice:
Find a comfortable, safe, place where you can close your eyes and relax. Notice your breathing and begin to take deep, intentional breaths.
Think about a community you are a part of – work, recreation, spiritual, any group you’re a part of. Cultivate a sense in your mind of being with that community.
Reflect for a few minutes on the faces of the people in this community; bring them into your mind’s eye and notice the details of their eyes, smiles, perhaps even their tones of voice or the sounds of their laughter.
Think about this remarkable quality of communities: That all of these separate individuals create one hole.
Think about how each person contributes to this community to create that whole.
Contemplate how everyone in this community is connected, and how they’re mutually influencing each other.
Think about what value unites all these people share, what they have in common.
Imagine yourself within this network of connected individuals. Cultivate a sense of what connects you with them, think of them as threads of mutual influence. It doesn’t all have to be good; tension is a part of being a community, too.
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.
His new book is Awe: The New Science of Everyday Wonder and How It Can Transform Your Life.
More resources from The Greater Good Science Center:
Why Do We Feel Awe? https://tinyurl.com/3xms3dm2
How Awe Brings People Together: https…
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How Awe Brings Us Together
5 januari 2023 · 20 min
Feeling awe changes your brain. In our first episode in a series about the science awe, we explore how awe can make you a better friend, partner, and community member. Lees meer
Link to episode transcript: https://tinyurl.com/ytph8dnc
Episode summary:
When Mirna Valerio tried out hiking for the first time as a young kid, she discovered something she didn’t expect: Being outdoors seemed to bring strangers closer to one another. It was like it somehow fastracked forming meaningful relationships. Today we know that the feeling of awe nature often inspires has something to do with this. Awe is the feeling you get when in the presence of something vast and incomprehensible. When we feel it, our sense of self shrinks – in a good way – and we get better at connecting with others. Today on The Science of Happiness, we explore what it’s like when awe helps us create communities, and the science behind how it works.
This episode is part of special series we’re doing on Awe. In the weeks ahead, we’ll share Happiness Breaks to help you contemplate what’s awe-inspiring in your life and explore more dimensions of awe in the stories and science we share on this podcast.
Our host, Dacher Keltner, has a new book out about awe. It’s called Awe: The New Science of Everyday Wonder and How It Can Transform Your Life. Learn more here: https://tinyurl.com/3uzk8m5r
Practice: Awe Narrative
Think back to a time when you felt a sense of awe; when you were around something vast and incomprehensible. It could be something physically vast, like a mountain range or beautiful valley, or psychological, like a brilliant idea or inspiring person.
Describe the experience in writing in as much detail as possible. Don’t worry about spelling or grammar, just get down as much about the experience as you can.
Learn more about this practice at Greater Good In Action:
https://ggia.berkeley.edu/practice/awe_narrative
Today’s guests:
Mirna Valerio is an ultra-marathon athlete and author known for her body-p…
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Happiness Break: An Affirmation Practice for the New Year, with Chris Murchison
29 december 2022 · 9 min
This New Year, affirm the wonderful qualities you already possess with this meditative writing practice called "I Am." Lees meer
Link to episode transcript: https://tinyurl.com/mswzp9jz
How to Do This Practice:
Take a moment to sit still and take a few deep breaths, and notice how you’re feeling right now.
Open your eyes, and on a sheet of paper, write “I am ____,” and then fill in that blank.
Set a timer for 1 minute, and repeat step 2 until the time is up.
Take a moment to observe what you’ve written. Where did you begin? Where did you end? What can you glean about how you’re showing up today, from what you’ve written? Look for patterns.
Take a few more mindful breaths. Consider how what you’ve just written might influence what you’ve just written and the rest of your day.
Today’s Happiness Break host:
Chris Murchison is an artist and meditation teacher.
Check out Chris’s website: https://chrismurchison.com/
Follow Chris on Instagram: https://www.instagram.com/chrismarcellmurchison/
Follow Chris on Facebook: https://www.facebook.com/chris.m.murchison
More resources from The Greater Good Science Center:
How to Be a Remarkable Boss During Lockdown (by Chris Murchison): https://tinyurl.com/yypps3aw
Can Self-Awareness Help You Be More Empathic? https://tinyurl.com/eefds36s
Do You Have a True Self? https://tinyurl.com/3xasurwp
Ten Habits of Highly Creative People https://tinyurl.com/yt83udz6
Make Self-Compassion One of Your New Year’s Resolutions https://tinyurl.com/ymn6m5pp
The Dark Side of Self-Help: https://tinyurl.com/4jajdfum
We love hearing from you! Tell us about your experiences with self-insight or self-affirmations. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap
Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap
We're living through a mental health crisis. Between the stress, anxiety, depression, loneli…
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How to Make Life More Meaningful
22 december 2022 · 19 min
Chris Sharma is one of the greatest rock climbers of all time, and he's taking on some of the biggest challenges in life: becoming a parent and starting his own business. Chris tries a practice shown to help us craft our own path and purpose in life. Lees meer
Link to episode transcript: https://tinyurl.com/pdtkffuv
Episode summary:
Chris Sharma spent his youth traveling the globe and becoming one of the greatest rock climbers of all time. His passion for climbing has filled his life with purpose, but now in middle age, he wants to also focus on other sources of meaning in life that are just as important to him. Chris joins us after trying a practice in life crafting — where you get clear on your values, imagine what your ideal life would look like, and make a plan to get closer to that vision. Later in the show, we hear from Michael Steger, a psychologist and director of the Center for Meaning and Purpose at Colorado State University, about the surprising places in our lives we can find meaning, and the different roads we can take towards living a more meaningful life.
Try the Life Crafting Practice:
Identify your deepest values and passions — what’s most important to you.
Reflect on your ideal future: Write a paragraph envisioning how you’d like your social life or your career path to turn out if you had no constraints.
Write down how you’ll attain those goals. Prioritize them, and write “if, then” plans for how you’ll overcome obstacles you’re likely to encounter.
Make a public commitment. Tell your community about your goals.
Learn more about this practice at Greater Good In Action:
https://ggia.berkeley.edu/practice/life_crafting
Today’s guests:
Chris Sharma is an elite rock climber known for traveling the world to find the most beautiful and challenging places to rock climb.
His new show The Climb premieres on HBO on January 12. Check out the trailer here: https://tinyurl.com/suz35w8y
Follow Chris on Instagram: https://www.instagram.com/chris_sharma/
Che…
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Happiness Break: Finding Presence Through Your Senses, with Dacher Keltner
15 december 2022 · 8 min
Sight, smell, touch, sound, and taste: all of our five senses provide unique pathways to presence and happiness. We spend a few minutes being mindful of each one. Lees meer
Link to episode transcript: https://tinyurl.com/be39r98y
How to Do This Practice:
Find a comfortable place where you feel safe. Close your eyes or soften your gaze. Take a few deep breths, noticing the sensation of the air as it moves through your nose, into your lungs, and back out again.
Sound: For a few breaths, pay attention to the sounds around you. Notice where they are in space.
Touch: Put one hand on top of the other. Notice the sensations you feel in your hand as your fingers’ knuckles touch the other, like temperature and texture.. Shift your attention to your cheeks, noticing temperature and the feel of the air.
Taste: Now, pay attention to the taste you are experiencing on your tongue. There may be no taste or the taste of saliva.
Smell: Move your focus to the smell around you as you take a breath. See how many odors you can identify.
**Sight: Finally, focus your gaze on a point eight inches in front of you for a few seconds and see what colors, forms, light, and shadow you notice there.
Take a few more deep breaths here and notice if any of your senses feel heightened.
More resources from The Greater Good Science Center:
Listen to our Happiness Break on body scan meditation: https://tinyurl.com/bd6x8ba5
How to Focus Under Pressure (podcast) https://tinyurl.com/mxpd6mtd
Coming to Our Senses: https://tinyurl.com/3d4jkprr
Hands-On Research: The Science of Touch: https://tinyurl.com/y79vpbre
10 Steps to Savoring the Good Things in Life: https://tinyurl.com/2zwb5y8v
We love hearing from you! Tell us about your experience with the five senses meditation. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Apple Podcast: https://tinyurl.com/2p9h5aap
Help us share Happiness Break!
Leave us a 5-star review and copy and share this link: https://tinyurl.…
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The Science of Synchronized Movement
8 december 2022 · 18 min
Moving in sync with someone else — even a total stranger — can change how you feel about them, and how you act, without you realizing it. Lees meer
Link to episode transcript: https://tinyurl.com/2baf5v3u
Episode summary:
When was the last time you moved in sync with someone else? Dancing, exercising, even just walking in step — for some, it comes easily, for others, it’s a challenge. But can moving to the same beat make all of us kinder to one another? This week, our guest Chris Duffy steps out of his comfort zone to try a practice in Body Music, rhythmically making sounds just by tapping your body, with body percussionist Keith Terry. Later, we learn how tapping in sync with someone else tricks you into thinking you have more in common with them, and can make you more inclined to help them.
Practice:
To start, stand up. Clap your hands together in front of your chest, then tap your left palm to your right chest, then right hand to your left chest. Repeat at a steady cadence.
Next, cap your hands together in front of your chest, then tap your left hand to your right chest, then right hand to your left chest, the right hand to top of your right thigh, then left hand to left thigh. Repeat at a steady cadence.
You can add on by tapping your right hand to your right buttocks and left hand to left buttocks after you finish tapping both thighs in step 2. Repeat (including all of step 2) at a steady cadence.
To add even more complexity, stomp each foot one at a time after completing all of step 3. Repeat at a steady cadence.
Check out a video of body percussionist Keith Terry performing this practice (and try it with a friend!):
https://tinyurl.com/mwffv447
Today’s guests:
Chris Duffy is a comedian, writer, and host of the TED podcast How to Be A Better Human.
Listen to Chris’s podcast, How to Be a Better Human: https://tinyurl.com/bdey9pm5
Follow Chris on Instagram: https://www.instagram.com/chrisiduffy/
Follow Chris on Facebook: https://www.facebook.com/christophe…
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Happiness Break: Tune Into Your Body, with Radha Agrawal
1 december 2022 · 8 min
Happiness isn't only in your head — your body is important, too. This week, Radha Agrawal leads us in a short Japanese calisthenics practice called Radio Taiso. Lees meer
Check out Radha Agrawal’s video guide to this practice: https://dose.daybreaker.com/videos/microdose-oxytocin-healthy-spine
Today’s Happiness Break guide:
Radha Agrawal is Japanese-Indian author and a founder of Daybreaker, a company that throws sober dance parties at sunrise all around the world.
Learn more about Daybreaker: https://www.daybreaker.com/The Science of Happiness listeners get 100% off their first month of Daybreaker’s Dose, using code GGSC at check out: http://dose.daybreaker.com?code=ggsc
Follow Radha on Instagram: https://www.instagram.com/love.radha/
Follow Radha on Twitter: https://twitter.com/radhatwin
Learn more about Radha and her book, Belong: https://belongbook.com/
More resources from The Greater Good Science Center:
Moving Your Body Is Like a Tune-Up for Your Mind: https://tinyurl.com/2f64na8b
Five Surprising Ways Exercise Changes Your Brain: https://tinyurl.com/4pbx3rua
How Tuning In to Your Body Can Make You More Resilient: https://tinyurl.com/328scfjj
Four Ways Dancing Makes You Happier: https://tinyurl.com/yxp6mxdw
We love hearing from you! Tell us about your experience of trying radio calisthenics. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap
Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap
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 podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, con…
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How to Practice Gratitude When You're Not Feeling Thankful
24 november 2022 · 17 min
One way to feel more thankful for things is to imagine life without them. Our guest tries a practice for seeing the bright side, even when you feel down. Lees meer
Link to episode transcript: https://tinyurl.com/5n783z4e
Episode summary:
We know that gratitude is good for us. But what can we do when we’re struggling to actually feel thankful? Our guest this week is author and podcast producer Stephanie Foo. Foo built a network of close friends around her in California, where she grew up. As a survivor of child abuse and Complex PTSD, her friends in California became her chosen family. And since she’s moved to New York City, she finds herself often pining for the Golden State and the people she loves there. This week, Foo tries a practice in mental subtraction, which gratitude researcher Ernst Bohlmeijer describes as an antidote to taking things for granted. Imagining her life if she didn’t live in New York helps Foo tap into gratitude even in the depths of winter – when she misses California the most. She even discovers her particular skill in getting the benefits of this practice by leaning into one of her PTSD symptoms. Later in the show, Ernst Bohlmeijer breaks down how keeping a gratitude practice can alter the emotions you’re likely to experience in a given day, and maybe even change you as a person.
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 and write them down. For example, if you hadn’t learned about a certain job opening at the right moment.
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 gratefu…
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Happiness Break: 5 Minutes of Gratitude, with Dacher Keltner
17 november 2022 · 8 min
Not sure how to start practicing gratitude? Psychologist Dacher Keltner guides you through a practice that can help you see the good things in your life that you might otherwise overlook. Lees meer
Link to episode transcript: https://tinyurl.com/yc7bvkpr
How to Do This Practice:
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.
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.
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.
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.
Take a moment to think about what you’re really grateful for today, right now.
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.
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 of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He's also a professor of psychology at the University of California, Berkeley.
This practice was created by Dr. Kathy Kemper, who's the director of the Center for Integ…
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The Emerging Science of ASMR (Encore)
10 november 2022 · 18 min
There are millions of YouTube videos with people crinkling bubble wrap or whispering about folding laundry. Our guest talks about why autonomous sensory meridian response (ASMR) makes her, and many others, feel more calm and happy. Lees meer
Link to episode transcript: https://tinyurl.com/ye4p3tkw
Episode summary:
Melinda still remembers the tingling feeling she felt when she first listened to the close-up sound of someone drawing on a TV show at the age of ten. She learned later that the subtle sounds that create soothing sensations for her are called autonomous sensory meridian response, or ASMR. Now, she creates ASMR experiences on her YouTube channel and through her live production company, Whisperlodge — from delicately handling a plastic package to gently stroking a microphone with a makeup brush. In today's show, Melinda demystifies the world of ASMR and how it brings both calm and delight to her and her participants. Later, we hear about the emerging science behind ASMR from Dr. Giulia Poerio, who studies it in her lab at the University of Essex. As it turns out, those tingles might actually benefit our mental health.
Today’s Science of Happiness Guests:
Melinda Lauw, is the co-creator of Whisperlodge, an immersive ASMR theater experience.
Check out some ASMR videos from Whisperlodge's YouTube channel: https://www.youtube.com/c/Whisperlodge
Learn more about Whisperlodge: https://whisperlodge.nyc/
Follow Melinda on Instagram: https://www.instagram.com/melinda.lauw/
Follow Melinda on Facebook: https://www.facebook.com/melindalauw
Giulia Poerio is a psychology professor at the University of Essex who studies the effects of ASMR on the mind and body.
Learn more about her work: https://www.essex.ac.uk/people/poeri14804/giulia-poerio
Resources from The Greater Good Science Center:
Listen to our Happiness Break on silence: https://tinyurl.com/2hny7pcd
Just One Thing: Pay Attention!: https://tinyurl.com/cm2xb86j
What Music Looks Like in the Brain: https://tiny…
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Happiness Break: Making Space for You, with Alex Elle
3 november 2022 · 6 min
Consider what you want to make space for in your life in this 6-minute contemplation guided by Alex Elle. Lees meer
Link to episode transcript: https://tinyurl.com/2vxehzrk
How to Do This Practice:
Take a few deep breaths. File up your belly on each inhale. Drop your shoulder and soften your body on each exhale.
Say these eight phrases to yourself, or your own variation of it. Consider which resonates with you the most:
a. “In the presence of fear, I will make space for courage.”
b. “In the presence of self-doubt, I will make space for self-belief.”
c. “In the presence of hurriedness, I will make space for slowing down.”
d. “In the presence of overwhelm, I will make space for rest.”
e. “In the presence of overthinking, I will make space for letting go.”
f. “In the presence of chaos, I will make space for inner peace.”
g. “In the presence of confusion, I will make space for clarity.”
h. “In the presence of pain, I will make space for self-compassion.”
Bring your attention to the line from this meditation that resonates with you the most. Think about all the ways you wish to make space so you can bloom into the best version of yourself.
Write it down, perhaps on a sticky note, and keep it somewhere you can see it.
Today’s Happiness Break host:
Alex Elle is a breathwork coach, author and restorative writing teacher. Her new book, How We Heal, will be published this November. Keep an eye on our Instagram page, @greatergoodmag for a chance to win a copy.
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
Follow Alex on Twitter: https://twitter.com/alex__elle
Follow Alex on Facebook: https://www.facebook.com/AlexElleFB
More resources from The Greater Good Science Center:
Listen to another Happiness Break podcast hosted by Alex: A Note to Self on Forgiveness
Being Kinder to Yourself: https://tinyurl.com/yxu64duk
Can Self…
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Happiness Break: Restore Through Silence, with Tricia Hersey
20 oktober 2022 · 10 min
When was the last time you spent a moment savoring silence? Tricia Hersey, aka The Nap Bishop, guides us through an appreciation of silence and its restorative powers. Lees meer
Link to episode transcript: https://tinyurl.com/2s37nzdy
Scientists have found that spending just two minutes in silence can lower your blood pressure and heart rate, even when compared to listening to slow, relaxing music.
How to Do This Practice:
Find a quiet place to rest. Set a two-minute timer and put it aside.
Close your eyes and soften your face. Allow yourself to listen to the silence and rest your body.
At the end of the two minutes, slowly open your eyes and notice how you feel in your body. Or, continue resting in silence for as long as you need.
Today’s Happiness Break host:
Tricia Hersey is an activist, organizer, and founder of The Nap Ministry. She is also the author of a new book, Rest is Resistance: A Manifesto. Order it here: https://tinyurl.com/5bkk6txk
Learn more about Tricia and her work: https://thenapministry.com/
Follow Tricia on Instagram: [https://www.instagram.com/thenapministry/\](http:// https://www.instagram.com/thenapministry/)
Follow Tricia on Facebook: https://www.facebook.com/Thenapministry/
Follow Tricia on Twitter: https://twitter.com/thenapministry
More resources from The Greater Good Science Center:
How to Avoid Burnout—or a Breakdown: https://tinyurl.com/5h4nrahy
What Is Black Fatigue, and How Can We Protect Employees from It?: https://tinyurl.com/yzcujre7
Quiet Justice: https://tinyurl.com/yc78fknk
More resources on the science of silence:
TIME - How Listening to Silence Changes Our Brains: https://tinyurl.com/4brpst8b
Healthline - 8 Physical and Mental Health Benefits of Silence, Plus How to Get More of It: https://tinyurl.com/5d84mxen
New Scientist - The power of quiet: The mental and physical health benefits of silence: https://tinyurl.com/2wn82wkr
PsychCentral - The Hidden Benefits of Silence: https://tinyurl.com/2p9fkc36
We love heari…
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How to Focus Under Pressure
13 oktober 2022 · 19 min
Jeopardy! champion Amy Schneider tries a body scan meditation to sharpen her focus and calm her nerves as she prepares for the Tournament of Champions. Lees meer
Link to episode transcript: https://tinyurl.com/yckfxnu5
Episode summary:
Amy Schneider is the most successful woman to ever compete on Jeopardy!. Part of her winning strategy was to shut down all her mental chatter and completely focus on the competition. But when the cameras are off, she struggles to find the same calm. For today’s show, Amy tries a body scan practice to connect with her body and quiet her busy mind. Later we hear from Jonathan Greenberg, a Harvard psychology professor. He explains how mindfulness can make us better problem solvers, and how that can benefit our emotional health, too.
How to Do This Practice:
Find a quiet place where you feel safe and comfortable. You can be standing, sitting, or lying down.
Close your eyes, and take a few deep, long breaths.
Move your attention through your body slowly, part by part, starting with your feet. Focus on your feet, then your calves, knees, and so on, until you get to the top of your head. Without judgment, notice what sensations you can identify in each part of the body.
When your mind wanders, gently and with self-kindness, guide your attention back to the part of the body you’re focusing on in the present moment.
Find the full Body Scan Meditation practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/body_scan_meditation
Today’s guests:
Amy Schneider is the most successful woman to compete on the quiz show Jeopardy! and won 40 consecutive games.
Follow Amy on Twitter: https://twitter.com/Jeopardamy
Follow Amy on Instagram: https://www.instagram.com/jeopardamy/
Follow Amy on Facebook: https://tinyurl.com/5b4dyezy
Jonathan Greenberg is a psychology professor in Harvard University’s Clinical and Translational Science Center. His research focuses on the role of mindfulness and relaxation.
Learn more about Jon…
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Happiness Break: How to Awaken Joy, with Spring Washam
6 oktober 2022 · 11 min
Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam. Lees meer
Link to episode transcript: https://tinyurl.com/yckujpr3
How to Do This Practice:
Think about an area of your life that brings you joy, it could be anything.
Imagine yourself experiencing that moment of happiness. Feel the smiles, the peace and laughter.
As you reflect on the moment, say to yourself, “may my joy and my happiness increase.”
Next, practice “sympathetic joy.” To do this, think about someone you know having a great experience.
As you think of them in their joy, say to them in your mind, “May your joy and happiness increase.” Or you can also say, “I'm happy for your happiness. May your happiness continue.”
Remember that happiness is infinite. Being joyful for others is a way to increase your joy.
Today’s Happiness Break host:
Spring Washam, is a meditation teacher based in Oakland, California. She is also the author of the forthcoming book, The Spirit of Harriet Tubman: Awakening from the Underground.
Learn more about Spring and her new book: https://www.springwasham.com/
Follow Spring on Instagram: https://www.instagram.com/springwasham/
Follow Spring on Facebook: https://www.facebook.com/teacher.springwasham/
Follow Spring on Twitter: https://twitter.com/springwasham
Check out Spring’s YouTube channel: https://tinyurl.com/22njyd29
More resources from The Greater Good Science Center:
How to Overcome Stress by Seeing Other People’s Joy: https://tinyurl.com/3cn22wcb
How Your Life Is Shaped by the Emotions You Want to Feel: https://tinyurl.com/54ff3b4k
Moments of Love and Connection May Help You Live Longer: https://tinyurl.com/328scfjj
Can You Be Too Happy?: https://tinyurl.com/4jswnf94
Why Other People’s Good News Could Be Good for You: https://tinyurl.com/4d8dxsw5
We love hearing from you! Tell us about your experience of cultivating joy. Email us at happinesspod@berkeley.edu or using the hashtag #happinesspod.
Find us on Apple …
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Why Listen to the Other Side?
29 september 2022 · 17 min
These days, it's hard to imagine befriending people with different politics than your own. But these two men did it using a tried and true practice. Lees meer
Link to episode transcript: https://tinyurl.com/yfuhemz2
Episode summary:
When a graphic work of art depicting two men having sex was hung up in a busy hallway on a community college campus, it stirred up a huge controversy. Some students wanted it taken down, while others opposed the idea of censoring art. Instead of retreating to their respective echo chambers, two students who disagreed had a public debate. It was so successful, they actually went on to create a discourse club on campus. We learn the tactics that helped them navigate a divisive topic with their civility and differing values intact. Later, we hear from psychologist Cynthia Wang on how taking someone else’s perspective can bring people of different backgrounds together and disrupt stereotyping.
Practice:
Think of someone whom you might be at odds with — perhaps they have different political beliefs, or they’re not part of your ethnic or religious group, or they have arguments with you.
Take a moment to imagine yourself as this person, seeing the world through their eyes. Recall a moment you shared with this person and think how you, as this person, experience that shared situation. What does the world look like from their point of view?
Try to imagine how it feels to be them as vividly as possible. Ask yourself questions such as, what emotions are they experiencing? How might that feel in their body? How might their feelings in the situation differ from yours?
If you’re in a debate with this person, try taking their side and formulate an argument on their behalf. You might understand more nuances about their views.
If you have the time, you can even try to imagine a day in your life as this person.
Find the bridging differences playbook in our Greater Good in Action website: https://ggsc.berkeley.edu/what_we_do/major_initiatives/bridging_dif…
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Happiness Break: Six Minutes to Connect with Your Body, with Dacher Keltner
22 september 2022 · 7 min
Dedicating a little time to tune into your body fortifies you to better handle the stresses of daily life. Lees meer
Link to episode transcript: https://tinyurl.com/38tkd87r
How to Do This Practice:
Find a quiet place where you feel safe and comfortable.You can be standing, sitting, or lying down. Make sure that you feel relaxed.
Close your eyes, and take a few deep, long breaths.
Move your attention through your body slowly, part by part. Focus on your feet, then your calves, knees, and so on, until you get to the top of your head. Without judgment, notice what sensations you can identify in each part of the body.
When your mind wanders, gently and with self-kindness, guide your attention back to the part of the body you’re focusing on in the present moment.
Find the full Body Scan Meditation practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/body_scan_meditation
More resources from The Greater Good Science Center:
Listen to a Science of Happiness episode on the body scan meditation with Daniel Wu: https://tinyurl.com/hn6vhx4b
How a Body Scan Can Help With Strong Emotions: https://tinyurl.com/57sdek76
How Tuning In to Your Body Can Make You More Resilient: https://tinyurl.com/328scfjj
What Self-Compassion Feels Like in Your Body: https://tinyurl.com/426hfnjj
Compassionate Mind, Healthy Body: https://tinyurl.com/5n79ary9
Your Anxiety Might Be Coming From Your Body: https://tinyurl.com/4j9ynwr9
Why Yoga Is Good for Your Body and Brain, According to Science: https://tinyurl.com/ynja9f22
We love hearing from you! Tell us about your experience with the body scan meditation. Email us at happinesspod@berkeley.edu or using the hashtag #happinesspod.
Find us on Apple Podcast: https://tinyurl.com/2p9h5aap
Help us share Happiness Break!
Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap
We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all c…
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Nine Steps to Forgiveness
15 september 2022 · 19 min
How do you forgive someone while still holding them accountable? What if that person is yourself? This week, our guest tries a practice in forgiving herself and someone else. Lees meer
Link to episode transcript: https://tinyurl.com/3mbkrn9u
Episode summary:
Anoosha Syed appreciates her name now, but as a kid, she struggled with feeling different from everyone else. She had friends call her “Annie” and even dyed her hair blonde in an effort to look less Pakistani. Anoosha joins us after trying a practice in forgiveness. Anoosha explores the complexities of forgiving someone who’s in a position of power and privilege and should know better, like the teacher who always mispronounced her name. Then, Anoosha took the practice a step further and directed it inward. She shares what it was like to forgive her younger self for not being as proud of her culture as she is today. Later, we hear from psychologist Dr. Lydia Woodyatt about the power of self-compassion and affirming our important values to release us from destructive self-blame while still holding ourselves accountable when we need to.
Practice:
Make sure you know how you feel about what is going on and be able to articulate it. Then, tell someone you can trust about your experience.
Tell yourself you will feel better because of this forgiveness. Forgiveness is for you, not for others.
Remember, forgiveness does not necessarily mean reconciling with the person who upsets you or condoning the behavior.
Recognize that your primary pain comes from hurt feelings, thoughts, and physical discomfort you are experiencing now, not from the thing that offended or hurt in the past.
Practice stress management to soothe yourself when you're feeling overwhelmed. Try things like mindful breathing or going for a walk.
Remind yourself that you cannot expect others to act in the way you think they should, but it’s ok to hope that they do.
Find another way to achieve the positive outcome you had hoped for in the first place.
Inst…
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Happiness Break: A Note to Self on Forgiveness, with Alex Elle
8 september 2022 · 11 min
Letting go of our regrets can motivate us to improve and help us grow. Alex Elle, a certified breathwork and writing coach, guides us through a meditation to forgive and accept ourselves. Lees meer
Link to episode transcript: https://tinyurl.com/35tubarw
How to Do This Practice:
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.
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.
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.
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.
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 breathwork 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
Follow Alex on Twitter: https://twitter.com/alex__elle
Follow Alex on Facebook: https://www.facebook.com/AlexElleFB
More resources from The Greater Good Science Center:
Listen to a Science of Happiness episode on self-compassion: https://tinyurl.com/2hundtmc
How to Grow from Your Regrets: https://tinyurl.com/ys8239k2
Just One Thing: Forgive Yourself: https://tinyurl.com/5ybny4xx
Forgive Yourself, Save Your Relationship: https://tinyurl.com/49by7ma6
The Healthy Way to Forgive Yourself: https://tinyurl.com/4p3e9eha
How to Let Go of an Old Regret: https://tinyurl.com/4…
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When Rumination Is a Good Thing
1 september 2022 · 22 min
When's the last time you made a good memory — intentionally? Our guest tries a practice in cultivating positive experiences and taking time to savor them. Lees meer
Link to episode transcript: https://tinyurl.com/2kwpfu7a
Episode summary:
Life doesn't always hand us good times, but we can benefit as much or more when we create our own happy memories and take time to appreciate them. This week on The Science of Happiness, our guest tries a practice to intentionally create good experiences and reflect on them. Deandrea Farlow is a member of the Bay Area Freedom Collective, a re-entry home where formerly incarcerated people can find community and connections. Deandrea brings us into his experience with this practice, and shares what it’s like to find strength through the hardest times as well as positive events, like the ones he created for our show. Psychologist Meg Speer explains how ruminating on good times can actually change the way we respond to stress. .
Practice: Creating and Recalling Positive Events
1. Do an activity that you enjoy doing alone.
2. With a friend, do something that you enjoy doing with others.
3. Do something that you consider personally important and meaningful.
4. Then take a step back and really think about these three events. Write about how they make you feel. Talk about it with a friend, or just really think about it.
Learn more about this practice at Greater Good In Action:
https://ggia.berkeley.edu/practice/creating_and_recalling_positive_events
Today’s guests:
Deandrea Farlow is a member of the Bay Area Freedom Collective, a home by and for formerly incarcerated people, which provides resources and support for their re-entry.
To learn more about Bay Area Freedom House: https://www.collectivefreedom.org/
or: https://www.facebook.com/bayareafreedom/
To financially support the Bay Area Freedom Collective: https://givedirect.org/freedomcollective/
Meg Speer is a postdoctoral researcher in the SCAN lab at Columbia University. She stu…
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Happiness Break: A Meditation to Connect to Your Roots, with Yuria Celidwen
25 augustus 2022 · 11 min
When was the last time you thought about your ancestors? This guided meditation by indigenous scholar Yuria Celidwen will help you connect to your heritage and reap the potent benefits of remembering your roots. Lees meer
Link to episode transcript: https://tinyurl.com/3mrd6247
How to Do This Practice:
Bring your attention to the center of your chest, allow the chest to open, and relax.
Notice an open space in your chest when you breathe in. Pause before exhaling, resting your awareness in the space between breaths, then breathe out. Contemplate the pause that connects the constant flow between openings and returning.
In that pause, contemplate your lineage. Think about the origin stories of your elders, their own elders, and their own elders, moving back in time.
Think about those elders and the lands that touched their feet. Imagine bringing that land into the center of your chest, into the pause between breaths.
Today’s Happiness Break host:
Dr. Yuria Celidwen is an Indigenous scholar of Nahua and Maya descent. She also works at the United Nations to advance the rights of Indigenous peoples and environmental sustainability.
Learn more about Dr. Celidwen: https://www.yuriacelidwen.com/
More resources from The Greater Good Science Center:
Listen to Dr. Yuria Celidwen on The Science of Happiness episode about listening to your elders: https://tinyurl.com/ykn8euhc
Try the grounding practice led by Dr. Yuria Celidwen from Happiness Break: https://tinyurl.com/24kdurc4
Why Telling Our Own Story Is So Powerful for Black Americans: https://tinyurl.com/2nvcxpam
We love hearing from you! Tell us how connecting to your ancestors made you feel. Email us at happinesspod@berkeley.edu or using the hashtag #happinesspod.
Find us on Amazon Music: https://tinyurl.com/28hcdfsd
Help us share Happiness Break!
Leave us a 5-star review and copy and share this link: pod.link/1340505607
We're living through a mental health crisis. Between the stress, anxiety, depression, loneline…
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Riding The Waves of Anxiety
18 augustus 2022 · 22 min
Comedian Aparna Nancherla has always struggled with anxiety — can a new technique help her cope? Lees meer
Link to episode transcript: https://tinyurl.com/33y2hta5
Episode summary:
Comedian Aparna Nancherla has always struggled with anxiety. Starting a new task at work, writing her book, talking to a baby — you name it, she worries about it. And while she’s built a career in stand-up comedy making light of her struggles, she still suffers. Aparna joins us to share what it’s like to try a new technique to cope with her anxiety. She tries to see her anxiety through a new lens, and actually lean into it. We also hear from psychologist and anxiety expert Dr. Tracy Dennis-Tiwary about this radical new approach to understanding anxiety and coping with it by understanding it not just as a crucial part of being human, but as a strength unto itself.
Practice:
Ask yourself: what am I feeling anxious about? What do I want to happen? Take a few minutes to write out your answer.
Next, ask yourself: Is there something I can do right now to get closer to the outcome I described in question 1? If the answer is yes, go to part A. If the answer is no, go to part B.
A. Remind yourself: My body is preparing me to do what I need to do. I will be better at what I need to do because of these feelings. Then, do whatever it is you identified in question 2. If you still feel anxious and there’s nothing more you can do right now, go to part B.
B. Sometimes there are circumstances in our life that make us feel nervous or scared, and there’s nothing we can do in the moment to change our situation. When that’s the case for you, try a mindfulness practice to ground yourself in the present moment. Here are a few you can try:
Noticing Nature
Walking Meditation
Mindful Breathing
Body Scan Meditation
Savoring Walk
Today’s guests:
Aparna Nancherla is a comedian, writer, and actress in New York City whose stand-up often focuses on her experience living with depression and anxiety.
Check out more…
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Happiness Break: Walk Your Way to Calm, with Dacher Keltner
11 augustus 2022 · 6 min
A few slow, mindful paces can lower your cortisol and make you more at ease. Psychologist Dacher Keltner guides you through this Walking Meditation. Lees meer
Link to episode transcript: https://tinyurl.com/5cxymy8e
How to Do This Practice:
Find a relatively peaceful space that allows you to walk back and forth for 10-15 paces, where you won’t be disturbed or observed.
Begin to walk forward slowly, lifting one foot first, then placing it gently on the floor or ground ahead of you, heel first. Notice your weight shift as you lift your back heel, then the whole foot, and then place it down heel first in front of your first foot. Walk 10-15 paces this way, then reverse directions.
As you walk, try to focus your attention on one or more sensations that you would normally take for granted, like your breath, the movement of your feet and legs, or how the pressure on the bottom of each foot shifts throughout each step.
If you notice your mind wandering, simply bring it back to noticing those sensations, without judgment.
Repeat this practice as often as you’d like, ideally for at least 10 minutes twice a week.
Find the full Walking Meditation practice at our Greater Good in Action website:
https://ggia.berkeley.edu/practice/walking_meditation
More resources from UC Berkeley’s Greater Good Science Center:
How to Cultivate Awe With a Walking Meditation: https://tinyurl.com/yckz7hu8
How to Choose a Type of Mindfulness Meditation: https://tinyurl.com/2u6rfzhb
Can Meditation Help You with Depression? https://tinyurl.com/3ny8jjhj
A Walk in the Park: https://tinyurl.com/58v6d9k2
Why You Should Take a Relaxing Lunch Break: https://tinyurl.com/8kckdhmx
How Resting More Can Boost Your Productivity: https://tinyurl.com/2p97yfff
Four Tips for Sticking to a Meditation Practice: https://tinyurl.com/5b22pynt
Tell us how this walking meditation made you feel by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod.
Find us on Amazon Music: https://tinyurl.c…
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36 Questions to Spark Intimacy
4 augustus 2022 · 18 min
What if you could fall in love, or forge deep connections in just 45 minutes? Our guests try out 36 questions with their partners to see if they can strengthen their connection. Lees meer
Link to episode transcript: https://tinyurl.com/3vxdzmnv
Episode summary:
There are 36 questions that have been shown over and over again in lab studies to help people fall in love or form fast connections. In this week’s episode, we bring back Kristen Meinzer and Jolenta Greenberg of By the Book podcast*.* They recruit their husbands to ask and answer these questions and then fill us in on the surprising ways they helped each of their relationships. Later, we hear from psychologists Arthur and Elaine Aron, the married duo who co-created the 36 questions this practice is based on. They explain the principles behind the questions, so you can come up with your own conversation starters to foster closeness with anyone — family, friends, or your partner.
Practice:
36 Questions for Increasing Closeness
Identify someone with whom you’d like to become closer. Find a time when you both have about 45 minutes to meet in person.
Take 15 minutes answering the questions in Set I below. Each person should answer every question, but alternate who answers first. If you don’t finish the set in 15 minutes, move on to Set II.
Repeat the steps above for sets II and III.
Find the 36 questions at Greater Good In Action:
https://ggia.berkeley.edu/practice/36_questions_for_increasing_closeness
Today’s guests:
Kristen Meinzer is a pop culture commentator, Royals expert, and co-host of By the Book podcast. She also co-hosts the new podcast Romance Road Test.
Jolenta Greenberg is a comedian, pop culture commentator, and aslo co-hosts of By the Book and Romance Road Test.
Listen to Romance Road Test: https://tinyurl.com/mr298rwr
Listen to By the Book: https://pod.link/1217948628
Arthur and Elaine Aron are two of the leading psychologists studying the psychology of love and close relationships, and they…
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Happiness Break: How to Ground Yourself, with Yuria Celidwen
28 juli 2022 · 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/mwkzku66
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…
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How to Feel Less Lonely and More Connected
21 juli 2022 · 21 min
When we feel more connected, we're kinder and care more for others. After 21 years of being incarcerated, our guest Simon Liu, of Bay Area Freedom House Collective, tries a practice that helps him remember the profound connections he's made both inside and out of prison // throughout his life. Lees meer
Link to episode transcript: https://tinyurl.com/585nkppu
Episode summary:
When’s the last time you felt a deep connection with someone, and then really reflected on your connections? This week on The Science of Happiness, our guest tries a writing practice to feel more connected to those close to him. Simon Liu is the co-founder of the Bay Area Freedom Collective, a home where other formerly incarcerated people can find community and connections. Simon talks about the importance of the social connections he made while in prison, and outside. Psychologist David Cwir explains how finding and building connections not only supports our emotional well-being, but can also change our bodies.
Practice:
Feeling Connected
Think of a time when you felt a strong bond with someone in your life. Choose a specific experience where you felt especially close and connected to them. Spend a few minutes writing about what happened during the experience. In particular, consider how the experience made you feel close and connected to the other person.
Today’s guests:
Simon Liu co-founded the Bay Area Freedom Collective, a home by and for formerly incarcerated people, which provides resources and support for their re-entry. Simon is also a software engineer.
To learn more about Bay Area Freedom House: https://www.collectivefreedom.org/
or: https://www.facebook.com/bayareafreedom/
To financially support the Bay Area Freedom Collective: https://tinyurl.com/2p93j8x8
David Cwir is an associate professor of psychology at Briercrest College and Seminary. His research has looked at how moments of social connection with strangers can positively affect our bodies and minds.
Learn more about thi…
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Happiness Break: Experience Nature Wherever You Are, with Dacher Keltner
14 juli 2022 · 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 the city. Lees meer
Link to episode transcript: https://tinyurl.com/ac4h4uc4
How to Do This Practice:
Pause and take notice of the natural elements around you, like trees, clouds, leaves, moving water, animals, bugs and butterflies, etc. Take a moment to allow yourself to truly experience the nature around you, and notice what emotions this evokes.
When you encounter something that moves you in some way, take a mental photo of it. In a few words or sentences, jot down a brief description of what caught your attention and how it made you feel.
Try to repeat this every day for at least two weeks.
Remember: The key is your experience with what you are noticing—how nature makes you feel.
Find the full Noticing Nature practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/noticing_nature
More resources from UC Berkeley’s Greater Good Science Center:
Four Ways Nature Can Protect Your Well-Being During a Pandemic: https://tinyurl.com/98t8p7r5
What Happens When We Reconnect With Nature: https://tinyurl.com/4jef7r82
How Nature Can Make You Kinder, Happier, and More Creative: https://tinyurl.com/2s95n6ps
Six Ways Nature Helps Children Learn: https://tinyurl.com/5t2tnv3p
Why Is Nature So Good For Your Mental Health? https://tinyurl.com/nj7kpn28
How Nature Helps Us Heal: https://tinyurl.com/2kea52n9
Listen to The Science of Happiness episode featuring NYT restaurant critic Tejal Rao trying the Noticing Nature practice: https://tinyurl.com/yckkte9w
Tell us about your experiences noticing nature by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod.
Find us on Amazon Music: https://tinyurl.com/28hcdfsd
Help us share Happiness Break!
Leave us a 5-star review and copy and share this link: pod.link/1340505607
We're living thro…
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How to Make Better Decisions (Encore)
7 juli 2022 · 18 min
Can practicing mindfulness make us wiser? Judge Jeremy Fogel explores how being present in the moment helps him keep a clear mind and stay connected to his true values. Lees meer
Link to episode transcript: https://tinyurl.com/2fk69bvw
Episode summary:
What do you think it takes to become wiser, more compassionate, and more open-minded? This week on The Science of Happiness, we bring you one of our most popular episodes. Former district judge Jeremy Fogel shares his insights on how being present can help us make more mindful decisions. He recounts how, after experiencing stress as a judge, his wife suggested he try an 8-week Mindfulness-Based Stress Reduction course. After taking the course, Jeremy felt more connected to himself and his surroundings, and decided to make mindfulness a part of his everyday life. The changes Jeremy made had profound impacts on his work as a judge. We also hear from Dr. Shauna Shapiro, a clinical psychologist and professor at Santa Clara University, about how mindfulness affects our moral reasoning.
Practice:
Mindful Breathing
Find a comfortable, seated position and invite your body to relax.
Tune in to the sensations it experiences — the touch, the connection with the floor or the chair. Do your best to relax any areas of tightness or tension.
Listen to the natural rhythm of your breath, in and out, without trying to control it. Notice where you feel your breath in your body. It might be in your abdomen, chest, throat, or nostrils. See if you can feel the sensations of breath, one breath at a time.
As you do this, you may start thinking about other things. Try to notice that your mind has wandered, and say “thinking” or “wandering” in your head softly. Then gently redirect your attention right back to the breathing. Stay here for 5-7 minutes.
Finally, notice your whole body seated here once more. Let yourself relax even more deeply, and thank yourself for doing this practice today.
Learn more about this practice at Greater Good In Ac…
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Happiness Break: 36 Questions to Feel Connected, with Dacher Keltner
30 juni 2022 · 8 min
Having close bonds with others is one of the most important things to our happiness. Host Dacher Keltner walks you through a practice you can do with someone else to create new bonds or strengthen old ones. Plus, hear some of his answers to these questions alongside his wife, Molly. Lees meer
Link to episode transcript: https://tinyurl.com/5fchedsa
How to Do the 36 Questions for Increasing Closeness Practice:
Take a few deep breaths, and notice how you feel.
Identify someone with whom you’d like to become closer. Find a time where you both have about 45 minutes
Take 15 minutes answering the questions in Set I below. Each person should answer each question, but alternate who answers first. If you don’t finish the set in 15 minutes, move on to Set II.
Repeat the steps above for sets II and III.
Here’s a sample of the questions:
Set I
1. Given the choice of anyone in the world, whom would you want as a dinner guest?
2. Would you like to be famous? In what way?
3. Before making a telephone call, do you ever rehearse what you are going to say? Why?
4. What would constitute a “perfect” day for you?
8. Name three things you and your partner appear to have in common.
Set II
14. Is there something that you’ve dreamed of doing for a long time? Why haven’t you done it?
15. What is the greatest accomplishment of your life?
16. What do you value most in a friendship?
17. What is your most treasured memory?
18. What is your most terrible memory?
19. If you knew that in one year you would die suddenly, would you change anything about the way you are now living? Why?
20. What does friendship mean to you?
Set III
25. Make three true “we” statements each. For instance, “We are both in this room feeling…”
26. Complete this sentence: “I wish I had someone with whom I could share…”
28. Tell your partner what you like about them; be very honest this time, saying things that you might not say to someone you’ve just met.
29. Share with your partner an embarrassing moment i…
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How to Say "Sorry" Like You Mean It
23 juni 2022 · 17 min
Apologies are key to successful relationships. But are you doing them right? Lees meer
Link to episode transcript: https://tinyurl.com/38dfpe8p
Episode summary:
We all have moments when we say or do something we later regret. Then the time comes to make an apology. But a halfhearted “I’m sorry” rarely gets the job done. On this episode of The Science of Happiness, public defender Sam Dugan joins us for a second time to try science-backed tips for making an effective apology. First, she takes a moment to cultivate mindfulness through a mindful breathing practice. Next, Sam invites us in as she apologizes to her husband Nate. Sam reflects on how she took out her stress on Nate, what led her to lash out, and the importance of making a true, heartfelt apology — as opposed to the mindless ones many of us make on a near-daily basis. Then we hear from Sana Rizvi, a professor at the University of New Brunswick, about the science of how mindfulness can make us more apologetic.
Practice:
Mindful Breathing
Invite your body to relax into a comfortable position.
Tune into the rhythm of your breath, and pay attention as you breathe in through your nose, hold your breath, and exhale through your mouth.
Repeat as many times as you’d like.
Making an Effective Apology
Acknowledge the offense by showing that you recognize who was responsible, who was harmed, and the nature of the offense.
If helpful, provide an explanation, especially to convey that it was not intentional and that it will not happen again.
Express remorse.
Make amends. When considering how to best make amends, be sure to ask the offended person what would mean the most to them.
Learn more about this practice at Greater Good In Action:
https://ggia.berkeley.edu/practice/mindful_breathing
https://ggia.berkeley.edu/practice/making_an_effective_apology
Today’s guests:
Sam Dugan is a public defender in Salt Lake City, Utah. She and her husband Nate have three dogs, and they were on the show last year to try the Th…
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Happiness Break: How To Be Your Best Self, with Justin Michael Williams
16 juni 2022 · 9 min
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/25sza2ev
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 resources from The Greater Good Science Center:
Take our Purpose in Life Quiz: https://tinyurl.com/3uh8jjdv
Try Imagining Your Best Possible Life: https://tinyurl.com/bdekum2v
What to Do When You Never Feel Good Enough: https://tinyurl.com/kpy9b44t
How Strong is Your Sense of Purpose in Life? https://tinyurl.com/2p9h7rm5
How Thinking About the Future Makes Life More Meaningful: https://tinyurl.com/2p83y2n5
Li…
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The Questions to Ask Yourself in an Argument
9 juni 2022 · 14 min
Our guest explores how reminding yourself that you don't know everything can have a profound impact on your relationships, and our society. Lees meer
Link to episode transcript: https://tinyurl.com/mry7tv66
Episode summary:
Jinho “Piper” Ferreira is a playwright, a rapper, and a former deputy sheriff. His band Flipsyde toured the world, but Jinho wanted to make real change to end police violence against his community – so he became a deputy sheriff himself. He was on the force for eight years before resigning in 2019. Jinho joins us today after trying a practice in cultivating intellectual humility. It asks us to consider how our memories and understanding of the world might be fallible, so we might not have all the answers. When Jinho tapped into the practice during a disagreement with a bandmate, he was able to navigate the conflict and come to a resolution.
Check out Jinho’s band, Flipsyde: https://flipsyde.com/
Try this practice: Cultivate Intellectual Humility
If you can, write out your answers.
When you encounter information or an opinion that contradicts your opinion or worldview, ask yourself these questions:
Why do you disagree?
Are you making any assumptions about the other person and the source of their opinion?
Might those assumptions be wrong?
What about your own opinion, how did you come to believe it?
Do you really have all of the information?
Now think about the scenario from the perspective of a person who disagrees with you. Try to imagine how they came to believe what they believe.
What information might they be basing their opinion off of?
What values do you think they’re weighing in how they think about this topic?
Can you imagine how they came to hold those values?
If you find yourself getting stuck, imagine yourself as a third person weighing in with an opinion that’s different from both of yours. Try to generate an entirely new perspective. Can you think of another way to understand this issue?
3. Tap into your intellectual humility:…
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Happiness Break: How to Be Your Own Best Friend, with Kristin Neff
2 juni 2022 · 9 min
Take 10 minutes to be guided through a practice of meaningful self-kindness: A self-compassion break with Kristin Neff. Lees meer
Link to episode transcript: https://tinyurl.com/427x7e6c
How to Do This Practice:
Think of a situation in your life that is difficult and is causing you stress. For this practice, especially if you are new to it, it's better to choose something that is moderately difficult in your life, rather than overwhelming.
Call the situation to mind and get in touch with what happened or what you think might happen.
Now say to yourself, “This is a moment of suffering.” This acknowledgment is a form of mindfulness—of noticing what is going on for you emotionally in the present moment, without judging that experience as good or bad. You can also say to yourself, “This hurts” or “This is stress.” Use whatever statement feels most natural to you.
Next, say to yourself, “Suffering is a part of life.” This is a recognition of your common humanity with others—that all people have trying experiences, and these experiences give you something in common with the rest of humanity rather than mark you as abnormal or deficient. Other options for this statement include “Other people feel this way,” “I’m not alone,” or “We all struggle in our lives.”
Now, put your hands over your heart, feel the warmth of your hands and the gentle touch on your chest, and say, “May I be kind to myself.” You can also consider whether there is another specific phrase that would speak to you in that particular situation. Some examples: “May I give myself the compassion that I need,” “May I accept myself as I am,” “May I learn to accept myself as I am,” “May I forgive myself,” “May I be strong,” and “May I be patient.”
Today’s Happiness Break host:
Kristin Neff is the creator of this practice and a professor of psychology at The University of Texas, Austin. She is a pioneer in the study of self-compassion and the author of the book, Fierce Self-Compassion: How Women can Harness Kindnes…
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Catch Yourself in a Dream
26 mei 2022 · 20 min
Have you ever known you're dreaming while you're asleep? Our guests try practices to help induce lucid dreams, and we hear what they can teach us about consciousness. Lees meer
Link to episode transcript: https://tinyurl.com/y4z8suca
Episode summary:
How do you know you’re awake? Are you sure? Practicing lucid dreaming means taking a step back to question your very consciousness — throughout your day, and even when you’re asleep. It’s no wonder lucid dreaming is associated with mindfulness. In this episode, journalists Marylee Williams and Michaeleen Doucleff try a practice to induce lucid dreaming, and researcher Benjamin Baird explains what lucid dreaming is teaching scientists about consciousness, plus how it might benefit our well-being. Lucid dreaming appears to help foster creativity and can boost your mood when you wake up.
Try Lucid Dreaming
There are a few different ways to induce lucid dreams. All of them take time and practice. Find a brief summary below and more information at this link: https://tinyurl.com/2m86pw7p
(i) Reality Testing (RT), a technique that involves checking your environment several times a day to see whether or not you’re dreaming;
(iii) MILD, a technique that involves waking up after five hours of sleep and then developing the intention to remember that you are dreaming before returning to sleep, by repeating the phrase ‘The next time I’m dreaming, I will remember that I’m dreaming;’ you also imagine yourself in a lucid dream;
(iv) SSILD, a technique that involves waking up after five hours of sleep and then repeatedly focusing your attention on visual, auditory, and physical sensations for 20 seconds each before returning to sleep; this technique is similar to mindfulness meditation but involved repeatedly shifting your focus;
More Resources:
Lucid Dreaming FAQ by The Lucidity Institute: https://tinyurl.com/2m86pw7p
Lucid Dreaming at TEDx: https://tinyurl.com/ywkymhs2
Learn about the cognitive neuroscience of lucid dreaming from t…
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Happiness Break: A 10-Minute Guided Practice, with Dacher Keltner
19 mei 2022 · 10 min
We guide you through a reflection of three things you're grateful for today. This practice is shown to boost happiness, connection, and motivation while reducing stress. Happiness Break is a new series by The Science of Happiness. Lees meer
Link to episode transcript: https://tinyurl.com/3vatpfru
How to Do this Three Good Things practice:
Take a few deep breaths, and notice how you feel.
Think back on your day. Start from when you woke up, and mentally trace your steps forward in time.
What was the most beautiful, amazing, or interesting thing you saw all day? How did it make you feel? Take a moment to feel grateful for it. Think what had to happen so you could see that thing today, and let yourself appreciate those things.
Keep reflecting on your day. What’s the best sound you heard all day? How did it make you feel? Take a moment to feel grateful for that, and think about how you came to hear that thing today.
Look back over your day again: What’s the best thing that happened all day? It could be anything. Sit with your gratitude for that thing. What caused that thing to happen? Take a moment to appreciate all the factors that led to this good thing happening today.
Notice how you feel now.
Find the full Three Goods Things practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/three-good-things
More resources from The Greater Good Science Center:
Take our Gratitude Quiz: https://tinyurl.com/yc3dc53c
Why Gratitude is Good: https://tinyurl.com/fr4r2xyw
Tips for Keeping a Gratitude Journal: https://tinyurl.com/6khs9k28
Can Gratitude Help You Live More Sustainably? https://tinyurl.com/bdfws2e5
Four Great Gratitude Strategies: https://tinyurl.com/2s4h6z3f
How Gratitude Helps Your Friendships Grow: https://tinyurl.com/yc55bvw8
Cultivate more gratitude for the people you love with the Mental Subtraction of Relationships practice https://tinyurl.com/mthra2jd
How Gratitude Can Help You Through Hard Times: https://tinyurl.com/m9jz5atd
T…
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The Science of a Good Night's Sleep
12 mei 2022 · 21 min
Do you struggle with sleep? This week Drew Ackerman of Sleep with Me podcast tries tips for a good night's sleep, and we explore why it's so important to our well-being. Lees meer
Link to episode transcript: https://tinyurl.com/4zhdc58z
Episode summary:
A good night’s sleep can be hard to come by, and beating yourself up over not sleeping enough will only make it worse. On this episode of The Science of Happiness, the host of Sleep With Me podcast Drew Ackerman joins us to try science-backed tips for finding your natural sleep rhythm. Drew, also known as “Dearest Scooter,” talks about his history with insomnia and sleep anxiety, sleep hygiene, and his philosophy on bringing more self-compassion into his approach to trying to fall asleep. Then we hear from sleep scientist Eti Ben Simon about how sleep affects your social life.
Practice:
Here are four tips to help you sleep from Dr. Eti Ben Simon.
Avoid alcohol and caffeine after 2 p.m. to unmask your true biological sleep needs.
Keep lights dim in the evening and limit access to LED lights after 9 p.m.
Go to sleep as soon as you feel tired (even if you're in the middle of something). This will help you figure out the earliest window it is physiologically possible for you to fall asleep.
Do not use an alarm clock to wake up.
Try a version of this practice with the sleep tips in this article by expert Eti Ben Simon:
https://tinyurl.com/2nesff8t
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.ins…
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Feel Better About Asking For Help
28 april 2022 · 18 min
Link to episode transcript: https://tinyurl.com/2p8wnyx6 Lees meer
Episode summary:
Emanuel Hahn has never been great at asking for help. He didn’t live with his parents after age 12, and consequently, he says he learned to only rely on himself. But now that he’s launching his first book and juggling a freelance career, he knows he can’t do it all on his own. He tried our Ask for Help at Work practice, which challenges you to make a direct request when you need a hand from someone.
Emanuel had to pack 800 pre-ordered books into boxes for shipping. It’s a laborious task, and he knew he couldn’t handle it all on his own. It was a Sunday, and people probably already had plans. He took a beat, and then he sent the texts out anyway. Before long, he had eight people packing books. **
**
Vanessa Bohns of Cornell University has studied exactly what Emanuel experienced: When it comes to asking for help, we underestimate how likely others are to say “yes” to our request. But when we put ourselves in the shoes of a person being asked for help, it’s hard to imagine saying “no.”
“People do get this warm glow from helping,” Bohns says. “People enjoy being helpful.”
This Happiness Practice might benefit you as much as the person you ask.
Try this week’s practice, Ask for Help at Work at GGIA.berkeley.edu
Today’s guests:
Emanuel Hahn is a freelance photographer and director in Los Angeles. He just released his first book, Koreatown Dreaming, which documents 40 small businesses in LA’s Koreatown as they weather the pandemic and encroaching gentrification. He joins us today after trying a practice where he makes a commitment to ask for help whenever he needs it.
Follow Emanuel on Twitter and Instagram.
Vanessa Bohns is an associate professor of social psychology at Cornell University and the author of the book You Have More Influence Than You Think. She did an experiment to see why it’s so hard for people to ask for help.
Follow Vanessa Bohns on Twitter.
More resources from The …
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Are You Tired of Being Afraid?
14 april 2022 · 18 min
Fear is a normal part of our lives — but there are ways we can safely challenge and conquer it. Our guest tries a research-backed way to tackle a fear she's had since elementary school. Lees meer
Link to episode transcript: https://tinyurl.com/58npxmer
**Vote for The Science of Happiness in The Webby’s!**
https://vote.webbyawards.com/PublicVoting#/2022/podcasts/limited-series-specials/health-science-education\
You’ll have to make an account, but we promise it takes less time than it does to say “The Science of Happiness.”
Don’t forget to verify your account!
CLICK HERE to make an account and vote.
Or, go to webbyawards.com. Click "Start Voting." Click "categories," then select "Podcasts," then "Limited Series & Specials" at the bottom. Click "Health, Science and Education" and click The Science of Happiness and Music to make an account and vote!
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How to Find Your Spark in Life
31 maart 2022 · 17 min
Comedian Marilyn Pittman takes stock of what she really wants in life – and makes a plan to get it. Lees meer
Link to episode transcript: https://tinyurl.com/5n7dya5t
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Are Your Expectations Too High?
17 maart 2022 · 18 min
High expectations can lead to disappointment, but expecting the worst doesn't feel great, either. This week we explore how to find the balance. Lees meer
Link to episode transcript: https://tinyurl.com/27s3x7n7
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How to Turn Grief into Strength
3 maart 2022 · 20 min
Part of life is experiencing pain and loss. And sometimes, finding meaning in it. We explore a writing practice shown to help us come out stronger after difficult times. Lees meer
Link to episode transcript: https://tinyurl.com/4ufxpwaa
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Why You Should Snap Pictures of Nature
17 februari 2022 · 19 min
A NYT restaurant critic puts down her pen and grabs her camera to capture the beauty of the outdoors. Lees meer
Link to Episode Transcript: https://tinyurl.com/yc66tdhb
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When It's Time to Face Your Fears
3 februari 2022 · 20 min
What happens when we feel compassion for the things that scare us? Shabazz Larkin shares what it's like to face some of his deepest fears. Lees meer
Link to Episode Transcript: https://tinyurl.com/yp7r8fwu
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The Case for Believing in Yourself
6 januari 2022 · 17 min
What does your best possible self look like? Our guest tries a practice in optimism by imagining her brightest future. Lees meer
Link to Episode Transcript: https://tinyurl.com/2s4hbkrt
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How Gratitude Renews Us
23 december 2021 · 19 min
Feeling burned out? Our guest, a nurse, explores how cultivating gratitude helps people in high stress jobs. Lees meer
Link to Episode Transcript: https://tinyurl.com/th82bwp2
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What Our Photos Say About Us
9 december 2021 · 19 min
Can taking a few photos really make you happier? Afghan rocker Sulyman Qardash tries a practice to find meaning through snapping photos of daily life. Lees meer
Link to Episode Transcript: https://tinyurl.com/a2x9vkve
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Why We Give Thanks
25 november 2021 · 19 min
Thank you. Gracias. Merci. Every language has a word for gratitude. But why do we feel it? How can we experience more of it? We revisit some of our favorite episodes about the science of gratitude. Lees meer
Link to Episode Transcript: https://tinyurl.com/3y7m2nmk
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Do You Feel Pressed for Time?
11 november 2021 · 16 min
What happens when we share our time? Our guest, chef and author Bryant Terry, pauses to be present with the ones who matter most. Lees meer
Link to Episode Transcript: https://tinyurl.com/3n3tftbw
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Why You Should Make Small Goals
28 oktober 2021 · 20 min
Comedian Paula Poundstone tries to take on a messy and daunting task, one small step at a time. Lees meer
Link to Episode Transcript: https://tinyurl.com/mv2hstcp