The Science of Happiness

Humor can help us with stress, anxiety and feeling more connected to others. But is humor connected to mindfulness? And how can we find more of it? Link to episode transcript: https://tinyurl.com/2p9dkds7 Episode summary: For Emmy- nominated comedian Josh Johnson, humor has always come naturally. But over time, Josh has found it difficult to reignite his passion for comedy outside of his career. For our show, Josh wrote down three funny things he experienced every day for a week. He noticed that funny moments often arise from a series of interconnected events, and that they aren’t always something we can prepare for. Instead, it’s the unexpected moments that often lead to a comedic sense of joy. Later, we hear from psychologist Sonja Heintz about the connection between various types of humor and mindfulness, and how engaging in mindful practices can spur more positive and benevolent types of humor. Practice: Take 10 minutes a day for at least a week to write down 3 of the funniest moments you experienced throughout the day. Write down why you think these funny moments happened. Remember to write down as much detail about the moment as possible. These funny moments do not have to be of major importance. Learn more about this practice at Greater Good In Action: https://ggia.berkeley.edu/practice/three_funny_things Today’s guests: Josh Johnson is an Emmy-nominated comedian and writer for The Daily Show. This interview was recorded before the Writer’s Guild and Screen Actors’ Guild strikes began. Learn more about Josh Johnson: https://www.joshjohnsoncomedy.com/ Follow Josh on Twitter: https://tinyurl.com/33f4nkv2 Follow Josh on Instagram: https://tinyurl.com/3txe78kf Sonja Heintz is a psychologist at the University of Plymouth who specializes in positive psychology. Learn more about Sonja and her work: https://tinyurl.com/mt4vs6cx Resources from The Greater Good Science Center: Why Laughing Is Good for You (The Science of Happiness Podcast): https://tinyurl.com/4z3snujy How Laughter Brings Us Together: https://tinyurl.com/2cnapztk Four Funny Ways Laughter Is Good for You: https://tinyurl.com/5x6d9jp3 How a Little Humor Can Improve Your Work Life: https://tinyurl.com/bdzz6thx More Resources on Humor: BBC - How comedy makes us better people: https://tinyurl.com/ytywxb94 Harvard - Humor, Laughter, and Those Aha Moments: https://tinyurl.com/ujjmzc75 Ted - The Superpower of Humour: https://tinyurl.com/53chw3nz When Everything Is Heavy, a Touch of Humor Can Help: https://tinyurl.com/s6ydmyu4 What are three funny things that happened in your life recently? Email us at [email protected] or use the hashtag #happinesspod. Help us share The Science of Happiness! Rate us on Spotify and share this link with someone who might like the show: https://tinyurl.com/4uyr2w35

Relieve stress, boost self-esteem, and increase focus through a simple body music practice. And do it with a friend to feel more compassion and a hit of oxytocin. Link to episode transcript: https://tinyurl.com/yc8aer74 How to Do This Practice: Try using these movements to create various rhythmic combinations with your body: One: Clap your hands, slightly cupping with each clapping instead of hitting your full palms together. Two: Tap your right hand to your left chest. Three: Tap your left hand to tap your right chest. Four: Tap your right thigh with your right hand. Five: Tap your left thigh with your left hand. Then loop back to the top. Today’s Happiness Break host: Keith Terry is a percussionist and body musician who uses a variety of surfaces to create interesting rhythms. Learn more about Keith Terry: https://tinyurl.com/5av66v5f Watch Keith Terry in action: https://tinyurl.com/299vuw4a More resources from The Greater Good Science Center: The Science of Synchronized Movement (The Science of Happiness Podcast): https://tinyurl.com/mrys53k4 Five Ways Music Can Make You Healthier: https://tinyurl.com/4ckbtc2e How Music Helps Us Be More Creative: https://tinyurl.com/4mj6vs44 Wired for Music: https://tinyurl.com/ye2xkjxz Four Ways Music Strengthens Social Bonds: https://tinyurl.com/y257y25p How was your experience creating body music? Email us at [email protected] or use the hashtag #happinesspod. Find us on Spotify: https://tinyurl.com/2cyp46rp Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/2cyp46rp 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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

Just 20 minutes of improv theater can foster creativity and confidence, and help with anxiety, depression, and your ability to tolerate uncertainty. Link to episode transcript: https://tinyurl.com/4t9rjj58 Episode summary: Deema Altaher was never one for the spotlight. So when her husband signed them up for improv classes, she had no idea what to expect. And yet after one class, Deema was hooked. From active listening games to “yes, and” prompts, she found that improv exercises shifted the way she connected with other people, and eased her nerves as she navigated all the uncomfortable parts of starting a new job. She was also inspired to “say yes” to new life opportunities. In fact, an emerging science shows that improv can benefit many people in terms of fostering greater comfort with new situations, inspiring creativity, lifting your mood, and even easing anxiety and depression. Professor Peter Felsman is a social scientist and improviser himself who has tested this spontaneous style of theater in the lab. Felsman explains how improv might cause these improvements, and others, like lessening social anxiety in children. Try Improv On Your Own: 11 Easy Improv Games for Beginners - https://tinyurl.com/24xrre2y Today’s guests: Deema Altaher is an engineer who recently moved back to the United States from the United Arab Emirates. Peter Felsman is a professor of social work at Northern Michigan University who specializes in the intersection between mindfulness, psychology and the arts. Learn more about Peter Felsman’s work: https://tinyurl.com/5h47wsxs Resources from The Greater Good Science Center: Seven Ways to Cope with Uncertainty: https://tinyurl.com/4zh3m36e Embracing Discomfort Can Help You Grow: https://tinyurl.com/5ftvvce3 The Power of Performance: https://tinyurl.com/3mc78yzb What Mel Brooks Can Teach Us about “Group Flow”: https://tinyurl.com/2rxmrzhn More Resources on Improv NPR - The rules of improv can make you funnier. They can also make you more confident: https://tinyurl.com/2wvpk53j Harvard Gazette - For more than just laughs: https://tinyurl.com/2zzxacpu TED - How Improv Comedy Improves Mental Health: https://tinyurl.com/5a8vpt67 What helps you destress and cope with big changes? Email us at [email protected] or use the hashtag #happinesspod. Help us share The Science of Happiness! Rate us on Spotify and share this link with someone who might like the show: https://tinyurl.com/wnfb99cy

Mindful breathing exercises are a simple, effective, and fast way to shift our mindset and improve physical and mental well-being when practiced regularly. Link to episode transcript: https://tinyurl.com/mpt4rr5x How to Do This Practice: Find a comfortable position to start the practice, maintain a good posture and close your eyes. Take a deep breath in for a count of four. Hold that breath, feeling it in your lungs and body for another count of four. Push the air outwards, exhaling for a count of six. Repeat this exercise as many times as you would like. Today’s Happiness Break host: Dacher Keltner is the host of the 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 UC, 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 More resources from The Greater Good Science Center: What Focusing on the Breath Does to Your Brain: https://tinyurl.com/3u8h53pw Is the Way You Breathe Making You Anxious?: https://tinyurl.com/mryr2jup A Five-Minute Breathing Exercise for Anxiety and Mood: https://tinyurl.com/3ve66u2k How Four Deep Breaths Can Help Kids Calm Down: https://tinyurl.com/5xr2sb99 What does mindful breathing do for you? Email us at [email protected] or use the hashtag #happinesspod. Find us on Spotify: https://tinyurl.com/taub93tp Help us share Happiness Break! Rate us on Spotify and copy and share this link: https://tinyurl.com/taub93tp 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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

War veteran and country music singer Sal Gonzalez tries the Taoist practice of Wu Wei to improve his relationship with anger. Link to episode transcript: https://tinyurl.com/yavaw23d Episode summary: For Iraq war veteran Sal Gonzalez, relying on anger had become second nature — and while this emotion was beneficial for him on the battlefield, Sal found it difficult to manage his anger when readjusting to civilian life. For our show Sal tried a 5 step practice of Wu Wei. Rooted in the ancient Chinese philosophy of Taoism, Wu Wei is focused on setting strategic intentions and accepting difficult situations, rather than resisting them. After trying the practice, Sal reflected that he doesn’t have to give up anger entirely, rather, he can be more intentional about choosing when to use it. We later hear from Dr. Doris Chang, the clinical psychologist who developed a 5 step methodology of practicing Wu Wei, to learn more about the impact of acceptance and non-action. Practice: Articulate: Identify your goals and values in life. Self-Assess: Take note of your role and the role of others within a particular situation in order to clearly outline your options. Accept: Begin by recognizing any circumstances of your life that cannot be changed. Instead of resisting or trying to control the situation, try to accept the situation. Action, non-action: Based on your evaluation of the situation, determine whether it is more beneficial to act, or choose not to act. Allow: Give yourself the opportunity to move with the situation, recognizing that it is easier to flow with a situation than against it. Today’s guests: Sal Gonzalez is a country music singer and an Iraq war veteran who was wounded in combat. Listen to Sal’s music: https://salgmusic.com/ Follow Sal on Instagram: https://www.instagram.com/salgmusic/ Follow Sal on Facebook: https://www.facebook.com/officialsalgmusic Doris Chang is a clinical psychologist and professor at NYU. She developed a five step process of Wu Wei. Learn more about Doris and her work: http://dorisfchang.com/about Follow Doris on Twitter: https://twitter.com/dorisfchang/ Resources from The Greater Good Science Center: What You Think About Your Emotions Matters: https://tinyurl.com/9akpm7u6 Just One Thing: Accept Difficulty: https://tinyurl.com/mrknbj8b How to Deal with Feeling Bad About Your Feelings: https://tinyurl.com/2zf7njh4 How to Overcome Destructive Anger: https://tinyurl.com/49zu6whw More Resources for A Good Night’s Sleep Harvard Health - Go with the flow: engagement and concentration are key: https://tinyurl.com/bp66krnw CNBC - A 2,000-year-old Chinese mindset can make you more successful—it ‘takes almost zero effort,’ says psychologist: https://tinyurl.com/mr3n4a8b TED - Wuwei and Flow: https://tinyurl.com/3jmcjp68 Atlantic - How to Not Try: https://tinyurl.com/mr2nwufj Have you tried to accept a difficult emotion in your life? Email us at [email protected] or use the hashtag #happinesspod. Help us share The Science of Happiness! Rate us on Spotify and share this link with someone who might like the show: https://tinyurl.com/mpnacwv7

Moving meditations can help reduce stress and boost self-awareness. Improve your ability to sense your body in space with this 7-minute proprioception meditation. Link to episode transcript: https://tinyurl.com/ynkdywbn How to Do This Practice: Find a comfortable place where you can move your arms freely. This practice can be completed sitting or standing. If you choose to stand, avoid locking your knees by bending them slightly. Begin by taking deep breaths, drawing your attention to your body in the present moment. Balance your posture by grounding evenly through your feet, leveling your pelvis, and straightening your back. Focus your attention on your arms, starting from your shoulders down to your fingertips. Bring your palms to touch in front of your heart, inhale and lift them upwards to meet above your head. Exhale and bring them towards your heart. Repeat this cycle 2-3 more times, focusing on noticing how your body moves through space. Today’s Happiness Break host: Dacher Keltner is the host of the 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 UC, 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 More resources from The Greater Good Science Center: Finding Delight Through Your 5 Senses (The Science of Happiness Podcast): https://tinyurl.com/3bszfww2 How to Gain Freedom from Your Thoughts: https://tinyurl.com/hp8s5wv6 10 Steps to Savoring the Good Things in Life: https://tinyurl.com/y9636sku Why Physical Touch Matters for Your Well-Being: https://tinyurl.com/m2ea524m How to Deal with Sensory Overload as a Sensitive Person: https://tinyurl.com/y7epvsmu We love hearing from you! How did you find this moving meditation? Email us at [email protected] or use the hashtag #happinesspod. Find us on Spotify: https://tinyurl.com/525rtxt9 Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/525rtxt9 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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

We enjoy the world through our five senses, so why don't we do more to heighten them? We explore the techniques and science of the senses with Gretchen Rubin. Link to episode transcript: https://tinyurl.com/4s3wv9mv Episode summary: When Gretchen Rubin found out she was at greater risk of losing her eyesight, she started to recognize what she had been taking for granted and her appreciation for sight — and the rest of her senses — was reignited. Since then, Gretchen has been committed to discovering how our five senses shape and enhance our experiences of the world. Like how certain odors can trigger good memories and how our sense of touch stimulates the vagus nerve, which has a calming effect on our brains and bodies. We explore techniques to enhance each of our senses, and the science behind how they contribute to our well-being. Today’s guest: Gretchen Rubin is an acclaimed journalist and author. Read Gretchen’s latest book book, Life in Five Senses: How Exploring the Senses Got Me Out of My Head and Into the World: https://gretchenrubin.com/books/life-in-five-senses/ Follow Gretchen on Instagram: https://www.instagram.com/gretchenrubin/ Follow Gretchen on Facebook: https://www.facebook.com/GretchenRubin Follow Gretchen on Twitter: https://twitter.com/gretchenrubin Resources from The Greater Good Science Center: Happiness Break: Finding Presence Through Your Senses, With Dacher Keltner (The Science of Happiness Podcast): https://tinyurl.com/y63mphep How to Gain Freedom from Your Thoughts: https://tinyurl.com/hp8s5wv6 10 Steps to Savoring the Good Things in Life: https://tinyurl.com/y9636sku Why Physical Touch Matters for Your Well-Being: https://tinyurl.com/m2ea524m How to Deal with Sensory Overload as a Sensitive Person: https://tinyurl.com/y7epvsmu More Resources on Your 5 Senses: Scientific American - Making Sense of the World, Several Senses at a Time: https://tinyurl.com/34djh4p4 BBC - Hacking our senses to boost learning power: https://tinyurl.com/y7e8f89c TED - How your sense of smell helps you savor flavor: https://tinyurl.com/2yx5n5pm Washington Post - Why music causes memories to flood back: https://tinyurl.com/2s47stkk We want to hear from you! How does your favorite sense enhance your life? Email us at [email protected] or use the hashtag #happinesspod. Help us share The Science of Happiness! Rate us on Spotify and share this link with someone who might like the show: https://tinyurl.com/4uyr2w35

Treating yourself with kindness reduces anxiety and improves coping skills. Spring Washam encourages us to be more self-compassionate through a short guided meditation. Link to episode transcript: https://tinyurl.com/mrx8t9st How to Do This Practice: Find a comfortable position and begin to focus on your breath. This is a practice to use when you are struggling in some way. Allow your attention to turn toward your suffering and notice how you feel, and where those emotions are held in your body. Close your eyes and imagine that you are literally breathing in compassion and care for yourself. Hold your left hand in your right, or place your hands on your heart, holding yourself with care. Continue to direct compassionate energy to yourself using the mantra “May I care about this suffering. May I care about these difficulties.” Today’s Happiness Break host: Spring Washam is a meditation teacher whose practices draw on themes of loving-kindness, well-being and compassion. Learn More About Spring’s work: https://www.springwasham.com/about/ Listen to Spring’s podcast, The Spirit Underground: https://tinyurl.com/y87mxrw2 Follow Spring on Instagram: https://www.instagram.com/springwasham/?hl=en Follow Spring on Facebook: https://www.facebook.com/teacher.springwasham More resources from The Greater Good Science Center: How to Feel Better About Yourself (The Science of Happiness Podcast): https://tinyurl.com/3jh5rheb How to Bring Self-Compassion to Work with You: https://tinyurl.com/45zkrkam The Five Myths of Self-Compassion: https://tinyurl.com/2p88vass How Self-Compassion Can Help You Through a Breakup: https://tinyurl.com/222scejz Can Self-Compassion Overcome Procrastination? https://tinyurl.com/mrfmvyj The Three Components of Self-Compassion: https://tinyurl.com/mwa2zddp We love hearing from you! Tell us about your experience practicing self compassion. Email us at [email protected] or use the hashtag #happinesspod. Find us on Spotify: https://tinyurl.com/yrv47mh7 Help us share Happiness Break! Rate us on Spotify and copy and share this link: https://tinyurl.com/yrv47mh7 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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

Self-compassion reduces our feelings of shame and self-doubt. We explore a practice to help quiet our inner critic with kindness. Link to episode transcript: https://tinyurl.com/ytek6jxk Episode summary: What does your inner critic sound like? For René Brooks, it’s the adults who misunderstood her ADHD symptoms as a child, before she was diagnosed later in life. For our show, René tried a self-compassionate writing exercise that helped her re-examine how she treats herself in difficult situations. She highlights why self-compassion is so important for marginalized communities in particular, and how as a Black woman, she puts double the pressure on herself to achieve and has come to use shame and self-judgment to motivate herself. The practice helps her to disrupt that tendency by noticing the way she speaks to herself and learning to take a more compassionate tone, instead. Later, we hear from psychologist Serena Chen, who expands on how cultivating self-compassion can help us embrace our true selves, which can lead to greater life satisfaction, increased well-being and closer social relationships. Practice: Think of something that makes you feel guilty, ashamed or insecure. Notice how you feel and write down your emotions. Imagine someone who loves you unconditionally and write a letter to yourself from their perspective, using the tone they would use with you, and expressing acceptance and understanding. Acknowledge that no one is perfect and there are likely many people struggling with the very same thing you are. In a compassionate way, ask yourself whether there are things that you could do to improve or better cope with this negative aspect. Focus on how constructive changes could make you feel happier, healthier, or more fulfilled, and avoid judging yourself. Try to complete the practice on a weekly or monthly basis. Learn more about this practice at Greater Good In Action: https://ggia.berkeley.edu/practice/self_compassionate_letter Today’s guests: René Brooks is the creator of the blog Black Girl, Lost Keys. She draws on her personal experiences to coach and assist adults with ADHD. Visit René’s Blog: https://blackgirllostkeys.com/ Follow René on Twitter: https://tinyurl.com/2p9caj5v Follow René on Instagram: https://tinyurl.com/3a96882u Follow René on Facebook: https://www.facebook.com/blackgirllostkeys/ Serena Chen is the Chair of the Psychology department at UC Berkeley. Her research is focused on self-compassion, wellbeing and social interaction. Learn more about Serena and her work: https://tinyurl.com/mry3vx3v Follow Serena on Google Scholar: https://tinyurl.com/3btm3jn8 Resources from The Greater Good Science Center: The Five Myths of Self-Compassion: https://tinyurl.com/4tfp7d73 Why Self-Compassion Trumps Self-Esteem: https://tinyurl.com/5a6phdx3 Why Is Self-Compassion So Hard for Some People? https://tinyurl.com/2x4v3r72 The Three Components of Self-Compassion: https://tinyurl.com/mwa2zddp Want to Change your Life? Try Self-Compassion: https://tinyurl.com/2y2ryc6m More Resources on Self-Compassion Happiness Break: How to Be Your Own Best Friend, with Kristin Neff: https://tinyurl.com/3fj4yfrn TED - Dare to rewire your brain for self-compassion: https://tinyurl.com/yc2ru73p Harvard Health - The power of self-compassion: https://tinyurl.com/yc7usmx5 BBC - Why self-compassion – not self-esteem – leads to success: https://tinyurl.com/yj2zax8x How have you tried practicing self-compassion? Email us at [email protected] or use the hashtag #happinesspod to tell us about it. Help us share The Science of Happiness! Rate and follow us on Spotify, and share this episode with a friend: https://tinyurl.com/4uyr2w35

Cultivate a sense of compassion for yourself and others by trying a meditation rooted in loving kindness, called "Metta." Link to episode transcript: https://tinyurl.com/jrkewjs8 How to Do This Practice: Find a comfortable place to start this meditation. Start taking deep breaths, focusing your attention on what you feel around your heart and chest. Turn your attention to someone who immediately brings a smile to your face. Try to sincerely wish that person well. Some phrases you can mention include, “May you be peaceful and happy. May you be strong and healthy. May you be safe from harm. May you live with ease.” Think of someone you don’t know as well, and repeat step three. After that, you can try directing well wishes towards someone you struggle with, if you would like. Slowly begin to shift your attention away from others and direct those well wishes towards yourself. Complete this practice by sending out goodwill for everyone around you, including yourself, using the word “we.” 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: Greater Happiness in 5 Minutes a Day: https://tinyurl.com/2p896av4 Are You Getting Enough Positivity in Your Diet? https://tinyurl.com/59d56w5d Feeling Connected Makes Us Kind: https://tinyurl.com/dbv86969 You Need More Than a Book to Learn Loving-Kindness: https://tinyurl.com/5aatw6hw We love hearing from you! Tell us about your experience of practicing loving-kindness. Email us at [email protected] or use the hashtag #happinesspod. Find us on Spotify: https://tinyurl.com/2kfcdj8e 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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

How can we feel more moments of joy? We explore the science of joy and how we can cultivate it in our everyday lives, with poet Ross Gay and psychologist Philip Watkins. Link to episode transcript: https://tinyurl.com/mu89jbyu Episode summary: Are joy and happiness the same thing? Can you feel joy even in moments of sorrow? This week, we’ve set out to explore the unique qualities of joy, why it's so beneficial for us to experience, and how we can find more of it. We first hear from Ross Gay, an award-winning poet and author who dedicated his last book to the topic of joy, and how we usually find it through closeness with others. Later, we hear from psychologist Philip Watkins about what sets joy apart from other emotions, whether joy can be produced or must be happened upon, and practical steps we can take to amplify joy within our own lives. Today’s guests: Ross Gay is an award-winning American poet and author. His latest book explores the complexities of joy and its connection to feelings like gratitude and sorrow. Learn more about Ross: https://www.rossgay.net/about Read Ross’ book, Inciting Joy: https://www.rossgay.net/inciting-joy Follow Ross on Twitter: https://twitter.com/RossGay18 Philip Watkins is a psychology professor at Eastern Washington University. He conducts research on different aspects of well-being including gratitude, happiness and joy. Learn more about Philip and his work: https://tinyurl.com/3zwested Find Philip on Facebook: https://www.facebook.com/philip.watkins.338/ Resources from The Greater Good Science Center: How to Overcome Stress by Seeing Other People’s Joy: https://tinyurl.com/4csukyd5 How to Awaken Joy in Kids: https://tinyurl.com/5xr3t9vf What is Sympathetic Joy and How Can You Feel More of It? https://tinyurl.com/yuzmykct Joy and Grace: https://tinyurl.com/yaxp48xd Why Experiencing Joy and Pain in a Group is so Powerful: https://tinyurl.com/3trjtzfm More Resources on Joy: Harvard Business Review - Making Joy a Priority at Work: https://tinyurl.com/3z8mejum Harvard Health - How can you find joy (or at least peace) during difficult times? https://tinyurl.com/2s35wffy TED - Where joy hides and how to find it: https://tinyurl.com/3d2fbfbv How do you define joy? When was the last time you felt it? We want to hear from you! Email us at [email protected] or use the hashtag #happinesspod. Help us share The Science of Happiness! Rate and follow us on Spotify, and share this episode with a friend: https://tinyurl.com/4uyr2w35

When we feel cared for, our cortisol levels drop, we feel safe, and we handle stress better. Dacher leads a meditation to help us focus on the people who make us feel supported. Link to episode transcript: https://tinyurl.com/bdezwwyd How to Do This Practice: Find a comfortable position to start the practice. Focus on taking deep breaths. Shift your attention to your body, relaxing your jaw, shoulders and face. Begin to think about a friend who has supported you, or a friend who you feel grateful for. Reflect on how they have supported you and how that makes you feel. Notice how those feelings manifest within your body. Try shifting your attention to family members and/or mentors who have supported you in various ways. Complete the practice by acknowledging the ways these individuals have contributed to your life. Today’s Happiness Break host: Dacher Keltner is the host of the 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 UC, 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 More resources from The Greater Good Science Center: Just One Thing: Feel the Support: https://tinyurl.com/yrfnmwfv Four Ways Social Support Makes You More Resilient: https://tinyurl.com/2p9zkjpj Why Your Friends Are More Important Than You Think: https://tinyurl.com/mw2mr5p7 How Friends Help You Regulate Your Emotions: https://tinyurl.com/bdetmjt3 We love hearing from you! How do you feel supported by the people in your life? Email us at [email protected] or use the hashtag #happinesspod. Find us on Spotify: https://tinyurl.com/2p8kj22u Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p8kj22u 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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

A short break does more than just fuel our bodies, it strengthens our minds. Our overworked guest tries the Swedish practice of 'Fika' – taking short coffee breaks throughout the work day. Link to episode transcript: https://tinyurl.com/yuj69daf Episode summary: In the United States, we’re taught that it’s a good thing to work more, and work harder. But research shows that overworking isn’t just physically and mentally draining, it can also be deadly. One strategy to manage our work culture? Take more breaks. Our guest this week is Mike Heyliger, a music executive and self-described “workaholic.” He incorporated the Swedish tradition of fika – taking coffee and snack breaks throughout the day – into his own life, and found it not only helped him de-stress, it also shifted his mindset and enabled him to connect with others. Later, we look at the scientific benefits of taking microbreaks and hear from Anna Brones, co-author of Fika: The Art of the Swedish Coffee Break. Practice: Actively choose to take a break during your day. Typically, fika breaks happen twice. Once in the morning and once in the mid-afternoon. Traditionally, fika breaks include a drink, like coffee, and a snack, but this is not required. Often, fika breaks are taken with others. Today’s guests: Mike Heyliger is a music executive and the creator of Detoxicity, a podcast on progressive masculinity. Learn more about Mike’s Initiative, ‘Mindful Vinyl’: https://mindfulvinyl.org/about/ Listen to Mike’s Podcast, ‘Detoxicity’: https://tinyurl.com/vc72tjn2 Anna Brones is a Swedish-American writer and artist. She produces the newsletter and podcast, Creative Fuel. Anna is also the co-author of Fika: The Art of the Swedish Coffee Break. Learn more about Anna and her work: https://www.annabrones.com/about Listen to the Creative Fuel Podcast: https://www.creativefuelcollective.com/podcast Read Anna’s book on Fika: https://tinyurl.com/yhdzaj2m Resources from The Greater Good Science Center: Five Reasons to Take a Break from Screens: https://tinyurl.com/333tuvax Why You Should Take More Time Off from Work: https://tinyurl.com/k5brkp46 Tuesday Tip: Take a Break: https://tinyurl.com/5986ste3 How to Avoid Burnout – or a Breakdown: https://tinyurl.com/bddw7cap Why You Should Take a Relaxing Lunch Break: https://tinyurl.com/2p8axdba More Resources on Fika: NYT - In Sweden, the Fika Experience: ​​https://tinyurl.com/54wpw8p5 Insider - A daily habit from Sweden could make you more productive at work: https://tinyurl.com/4exjydrr TED - Forget the Pecking Order at Work: https://tinyurl.com/yk68dmzy BBC - The Swedish tradition that can make you happier at work: https://tinyurl.com/yx28x2v8 Have you tried incorporating fika in your life? Tell us how it went. Email us at [email protected] or use the hashtag #happinesspod. Help us share The Science of Happiness! Share this episode with a friend: https://tinyurl.com/4uyr2w35 Leave us a 5-star review on Apple Podcasts: https://tinyurl.com/2p9h5aap

Indigenous scholar Yuria Celidwen guides us in a meditation to strengthen our sense of belonging and connection to the earth. Link to episode transcript: https://tinyurl.com/nhjmf57s This Happiness Break is part of our special series, Climate, Hope & Science. In it, we explore the intersection of environmental well-being and our own well-being, where taking care of ourselves and the planet are one in the same and feeling good is not only possible, it’s helpful. Listen to the rest of the series, which was released in our feed April 22–May 18, 2023. How to Do This Practice: Find a comfortable position wherever you are located. Direct your attention to your feet and the surface below them. Try to cultivate a sense of belonging in that space under your feet. Let your breath guide your attention back to your feet and upward to your heart and head. Feel a sense of openness as you welcome the warmth of the sun into your heart. Acknowledge the transformative power of the earth and your role within it. Today’s Happiness Break host: Dr. Yuria Celidwen is an Indigenous scholar whose work focuses on Indigenous contemplative traditions and advocating for the rights of Indigenous peoples and lands. She is a senior fellow at the Othering and Belonging Institute at UC Berkeley and has worked with numerous organizations including the United Nations. Learn more about Yuria: https://www.yuriacelidwen.com/ Find out more about Yuria’s work at the Othering and Belonging Institute: https://belonging.berkeley.edu/yuria-celidwen More resources from The Greater Good Science Center: How Nature Can Make You Kinder, Happier, and More Creative: https://tinyurl.com/d2vzpsaj What Happens When We Reconnect With Nature: https://tinyurl.com/553xwm47 How to Protect Kids from Nature-Deficit Disorder: https://tinyurl.com/4usewuzj How Nature Helps Us Heal: https://tinyurl.com/2p93682j Why is Nature So Good for Your Mental Health? https://tinyurl.com/bdetmjt3 Five Ways to Develop “Ecoliteracy”: https://tinyurl.com/2zuj6smv Green With Empathy: https://tinyurl.com/42rk4m2m We love hearing from you! Tell us about your experience with this meditation. Email us at [email protected] 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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day. The Science of Happiness would like to extend a special thanks to *Eva Frye for their support of this series.*

Walking can increase our sense of connectedness with the earth and motivation to take climate action, which might be an important aspect of your well-being. Link to episode transcript: https://tinyurl.com/mu6yru2p This is the third and final episode of our special series, Climate, Hope & Science. We explore the intersection of environmental well-being and our own well-being, where taking care of ourselves and the planet are one in the same and feeling good is not only possible, it’s helpful. We find the links between crisis, hope, happiness, and action. Look for another climate-focused Happiness Break on May 18th. Episode summary: Musician and activist Diana Gameros tries leaving her car at home and walking instead of drive for three days. We hear what was challenging about her experience, and why in the end, she loved it. Incorporating small climate actions into our daily life can strengthen our relationship with the earth and inspire us to take better care of it. Later, climate scientist Patrick Gonzalez breaks down the actual climate impact of one person choosing not to drive for a day. (It’s more than you’d think.) Finally, we learn how to reimagine our relationship to the environment from Dr. Yuria Celidwen, an expert in Indigenous contemplative practices and sciences, and what we — and the planet — might gain from bridging Western and Indigenous worldviews. Practice: Avoid driving for one day out of the week. Instead, walk and take public transportation. Try to avoid using your phone while getting around. Instead, observe the environment around you and how you engage with it. Notice as much as you can about your neighborhood. Pay attention to how you feel when you walk versus drive. Think about how you can incorporate other small actions in your daily life to help the planet. Today’s guests: Diana Gameros is a musician and social activist. Her music is informed by themes like identity, language, culture and her experience as an immigrant. Learn more about Diana: https://www.dianagameros.com/ Listen to Diana’s Music: https://open.spotify.com/album/0JdsjnFwzgkr0kPelaODF4 Follow Diana on Instagram: https://www.instagram.com/dianagameros/ Follow Diana on Facebook: https://www.facebook.com/dianagamerosmusic/ Patrick Gonzalez is a climate scientist and forest ecologist at UC Berkeley. His work inspired numerous policy changes focused on forestry protections around the world. Learn more about Patrick and his work: http://www.patrickgonzalez.net/ Follow Patrick on Twitter: https://twitter.com/pgonzaleztweet?lang=en Dr. Yuria Celidwen is an Indigenous scholar whose work focuses on Indigenous contemplative traditions and advocating for the rights of Indigenous peoples and lands. Learn more about Yuria and her work: https://www.yuriacelidwen.com/ More Resources on Climate Action: Greater Good Mag - Can We Have More Productive Conversations About Climate Change? https://tinyurl.com/5n95sva3 WHO - Cycling and walking can help reduce physical inactivity and air pollution, save lives and mitigate climate change: https://tinyurl.com/3kzhytf5 TED - When Mother Earth Speaks, You Best Listen: https://tinyurl.com/yzmhch34 Time Magazine - In the Face of Climate Change, We Must Act So That We Can Feel Hopeful—Not the Other Way Around: https://tinyurl.com/98bbspap What climate actions have you incorporated into your life? Email us at [email protected] or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Take ten minutes to renew your connection to the earth through this guided meditation on our interdependence with the ecosystem. Link to episode transcript: https://tinyurl.com/mt473u79 How to Do This Practice: Find a comfortable place to do this practice, relax into your body. Wherever you are, start to acknowledge your surroundings, noticing the living and inanimate things around you. Focus your attention on your breath, and how your breathing is interdependent on other life forms, and other life forms are dependent on your breath. Contemplate the Earth’s compassion, and how it provides you with unconditional support. Finish this practice by acknowledging your connection to the natural world. Today’s Happiness Break host: Dekila Chungyalpa is the founder and head of the Loka Initiative, which brings together faith leaders and culture keepers of indigenous traditions on environmental and climate issues. Learn More About Dekila Chungyalpa’s work: https://centerhealthyminds.org/about/people/dekila-chungyalpa Learn about the Loka Initiative: https://centerhealthyminds.org/programs/loka-initiative Follow Dekila on Instagram: https://www.instagram.com/dchungyalpa/?hl=en Follow Dekila on Twitter: https://twitter.com/dchungyalpa?lang=en More resources from The Greater Good Science Center: What Happens When We Reconnect With Nature: https://tinyurl.com/553xwm47 How Nature Helps Us Heal: https://tinyurl.com/2p93682j Why Is Nature So Good for Your Mental Health? https://tinyurl.com/ycx9ns4p How Nature Can Make You Kinder, Happier and More Creative: https://tinyurl.com/d2vzpsaj How Being in Nature Can Spur Personal Growth: https://tinyurl.com/2p822nyj How Modern Life Became Disconnected from Nature: https://tinyurl.com/bdzzy6pc Being Around Nature Helps You Love Your Body: https://tinyurl.com/34m7tfre We love hearing from you! How do you connect with nature? Email us at [email protected] 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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day. This Happiness Break is part of our special series, Climate, Hope & Science. In it, we explore the intersection of environmental well-being and our own well-being, where taking care of ourselves and the planet are one in the same and feeling good is not only possible, it’s helpful. We find the links between crisis, hope, happiness, and action. Look for the third and final episode May 11. Plus, we’ll share another climate-focused Happiness Break on May 18.

How can we build a sense of hope when the future feels uncertain? Poet Tomás Morín tries a writing practice to make him feel more hopeful and motivated to work toward his goals. Link to episode transcript: https://tinyurl.com/9d73zav8 This is the second episode of our special series, Climate, Hope & Science. We explore the intersection of environmental well-being and our own well-being, where taking care of ourselves and the planet are one in the same and feeling good is not only possible, it’s helpful. We find the links between crisis, hope, happiness, and action. Look for the third and final episode May 11. Plus, we’ll share climate-focused Happiness Breaks next week and May 18. Episode summary: In the first episode of Climate, Hope & Science, we explored the power of hope with Rebecca Solnitt. Hope can help us cope with uncertainty and sustain action, even when we don’t know what will happen. But what can we do when hope feels far away? This week, we learn about a practice shown in a lab to increase hopefulness and happiness. Poet and professor Tomá Morín got his first taste of climate anxiety as a kid, when he learned about the hole in the ozone layer, and he still feels the panic over the state of the environment today. Will writing about a past hope that was fulfilled — like the global effort to heal the ozone layer — help him overcome despair and cultivate hope? We hear about Tomás’ experience. Then, the scientist behind the practice explains how she created it and why it works. Editor’s Note: In this episode, Tomás mentions recycling as a way to care for the environment. But in the last few years, we’ve learned that most things we toss in the recycling bin are never made into something new. If you’d like to learn more, here are a few places to start: https://tinyurl.com/3y9u2y5w https://tinyurl.com/yckstwer Today’s Practice: Find a quiet space and grab paper and something to write with. Write about something you're currently hopeful for when it comes to climate change. Describe it as if it’s happening now in as much detail as possible. Don’t worry about spelling and grammar. Next, write about a past hope you’ve held in the past regarding the environment that's been fulfilled and that brings you a sense of gratitude to think about now. Describe what happened, the gratitude you felt, how you and others contributed to it, and what you learned from the experience. If you like, take these prompts one by one. Don’t worry about writing well, just write as much as you can. Today’s guests: Tomás Morin is a poet who won an American Poetry Review Honickman First Book Prize for his collection of poems A Larger Country. He’s currently a professor at Rice University. Check out Tomás’ work: https://www.tomasqmorin.com/About Read Tomás’ latest book: https://www.nebraskapress.unl.edu/nebraska/9781496226495/ Follow Tomas on Instagram: https://www.instagram.com/tomasqmorin/ Charlotte Van Oyen-Witvliet is a clinical psychologist who teaches at Hope College in Holland, Michigan. Resources from The Greater Good Science Center: How Hope Can Keep You Happier and Healthier: https://tinyurl.com/2n9k59xn How Gratitude Can Help You Through Hard Times: https://tinyurl.com/3b66kh5n How to Overcome “Apocalypse Fatigue” Around Climate Change: https://tinyurl.com/yc47ph38 What to do With Dread and Anxiety Around Climate Change: https://tinyurl.com/3766a6sj Tell us about your experience finding hope for the environment. Email us at [email protected] or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

In the first episode in our series Climate, Hope and Science, we explore how embracing uncertainty enables us to move beyond climate anxiety and despair to hope and action, with author and activist Rebecca Solnit. Link to episode transcript: https://tinyurl.com/y6yr2kz4 What does it take to be aware of what’s really happening, without falling into despair? How do we find hope? Do small, individual actions really matter? What happens to our minds and hearts when we connect with nature, and how can that actually protect the climate? We find the links between crisis, hope, happiness, and action. Look for new episodes April 27 and March 11. Plus, we’ll share climate-focused Happiness Breaks in the weeks following those episodes. Episode summary: When you think about climate change, do you feel hope? On this episode of our special series, Climate, Hope and Science, we examine what it means to feel hopeful for the future of our planet. Renowned writer and activist Rebecca Solnit joins Dacher to share why she loves uncertainty, what gives her hope, and how hope empowers her. Later, we hear from climate scientist Patrick Gonzalez about why he believes climate hope is scientifically sound, and how much power we truly have to create meaningful change. Today’s guests: Rebecca Solnit is an award-winning author and activist whose works have explored numerous themes including technology, feminism, the environment and social change. Her latest book, which she co-edited, is It's Not Too Late: Changing the Climate Story from Despair to Possibility. https://www.nottoolateclimate.com/ Learn more about Rebecca: http://rebeccasolnit.net/biography/ Read Rebecca’s article “Ten ways to confront the climate crisis without loosing hope”: https://tinyurl.com/2p92e2h6 Follow Rebecca on Twitter: https://twitter.com/RebeccaSolnit Follow Rebecca on Instagram: https://www.instagram.com/rebeccasolnit/ Follow Rebecca on Facebook: https://www.facebook.com/rebecca.solnit Patrick Gonzalez is a climate scientist and forest ecologist at UC Berkeley. His work inspired numerous policy changes focused on forestry protections around the world. Learn more about Patrick and his work: http://www.patrickgonzalez.net/ Follow Patrick on Twitter: https://twitter.com/pgonzaleztweet?lang=en Follow Patrick on Google Scholar: https://tinyurl.com/mvn98ear More Resources on Climate Hope: Greater Good Mag - More Resources on Science Center https://tinyurl.com/ytna663b University of Michigan - Climate crisis: 4 reasons for hope in 2023: https://tinyurl.com/5n7hhpu8 United Nations - 8 reasons not to give up hope - and take climate action: https://tinyurl.com/3wzrebyy Australian Psychological Society - Coping with climate change distress: https://tinyurl.com/43jhkbjw How do you feel when you think about climate change? Where do you derive hope? Email us at [email protected] or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Happiness Break: Sketching Serenity with Chris Murchison A guided drawing meditation to help you break out of stale thought patterns and maybe even enter a state of flow. No talent required. Link to episode transcript: https://tinyurl.com/3fzm6ja5 How to Do This Practice: Grab a piece of paper and something to draw with. Find a comfortable place and start by taking some deep, mindful breaths Take a few moments to take in your environment. What colors, shapes, and objects do you see? Set a timer and for the next two minutes, draw something that caught your attention. Don’t worry about how it looks and try to stay in the moment. Once time is up, spend a moment appreciating what you drew. Think about the impact of slowing down and doing something fun has had on your day. Today’s Happiness Break host: Chris Murchison is a meditation teacher, artist and speaker. He currently works as an independent advisor for organizations interested in improving their work cultures. Check out Chris’s GGSC profile: https://tinyurl.com/32htut6n Learn more about Chris’s art and other work: https://chrismurchison.com/about Follow Chris on Instagram: https://tinyurl.com/4auxk3ur Follow Chris on Twitter: https://twitter.com/murchisonchris?lang=en Add Chris on LinkedIn: https://tinyurl.com/253x83ty More resources from The Greater Good Science Center: Doing Something Creative Can Boost Your Well-Being: https://tinyurl.com/4pcwxhsf What is Creative Mortification and How Can You Overcome It: https://tinyurl.com/583kswfw Does Art Heal? https://tinyurl.com/3ttybzpm Everyday Art: https://tinyurl.com/mstemcsf 7 Ways to Foster Creativity: https://tinyurl.com/ycn5majv How to Combat America’s Creativity Crisis: https://tinyurl.com/yckzm8se We love hearing from you! Tell us about your experience of drawing this week. Email us at [email protected] 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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

Is there such a thing as good stress? Our guest learns to welcome her stress by understanding how it can actually help her, plus tips and tricks to not feel too much of it. Link to episode transcript: https://tinyurl.com/5n6s346x Episode summary: Like many of us, our guest Yana Leventon has dealt with a fair amount of stress in her life. But after living through the COVID-19 pandemic and grappling with the ongoing war in Ukraine (with relatives on both sides of the border) Yana’s stress levels reached a new high. This week’s episode is all about how we can reframe our relationship with stress. Yana spent one week trying a new practice each day. All 7 of the practices were aimed at managing different aspects of stress, from physically metabolizing her stress through exercise to visualization and breathing techniques. These exercises helped her regain a sense of clarity about what is truly not in her control, and agency over what is. She began to see stress as a normal and necessary part of life that can actually be beneficial in the right amount. Later, we hear from the psychologist who developed this stress management tool, Elissa Epel. She discusses the importance of developing a positive relationship with stress, and how we can use stress to feel a sense of empowerment. Practice: Day 1. Embrace Uncertainty: Releasing Embodied Stress Day 2. Let Go of What You Can’t Control: Stress Inventory Day 3. Find Excitement in Challenges: Stress Shield Day 4. Metabolize Body Stress: Hormetic Stress Day 5. Immerse Yourself in Nature: Sensory Absorption Day 6. Experience Deep Rest: Breath for Restoration Day 7. Create Bliss Bookends: Start and End Full of Joy For more information on each of the daily practices, check out Elissa Epel’s book, The Stress Prescription. Today’s guests: Yana Leventon was a refugee in Austria and Italy before migrating to the United States from the former USSR when she was 10 years old. Elissa Epel is a psychologist who specializes in stress, aging and well-being. She has developed self-care practices rooted in scientific research to improve how we cope with stress. Learn more about Elisa and her work: https://www.elissaepel.com/ Read Elissa’s book, The Stress Prescription: https://tinyurl.com/yt66t3b3 Follow Elissa on Twitter: https://twitter.com/Dr_Epel Follow Elissa on Facebook: https://www.facebook.com/TelomereEffect Resources from The Greater Good Science Center: How to Transform Stress into Courage and Connection: https://tinyurl.com/n49fzhf7 Seven Ways to Have a Healthier Relationship With Stress: https://tinyurl.com/mr3yy6b5 Is Stress Making You Withdraw from People? https://tinyurl.com/4kkesr7s Could Stress Help You Find Your Purpose in Life? https://tinyurl.com/2ssz7mck The Surprising Benefits of Stress: https://tinyurl.com/3uynfkf2 More Resources on Managing Stress: National Institute for Mental Health - I’m So Stressed Out! Fact Sheet: https://tinyurl.com/4hr3eawc TED - How to make stress your friend: https://tinyurl.com/y5bsj3ks Harvard Business Review - Turning Stress into an Asset: https://tinyurl.com/3fdzfx3v Johns Hopkins - Sleepless Nights? Try Stress Relief Techniques: https://tinyurl.com/mw6jxbvz Do you struggle with managing your stress levels? What’s your go-to stress management tool? Email us at [email protected] or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Finding a greater sense of purpose can help us achieve our goals and strengthen our relationships. Dacher leads a meditation to find purpose by imagining a better world. Link to episode transcript: https://tinyurl.com/3u7njv3a How to Do This Practice: Find a comfortable place to do this practice. Once you feel ready, relax your shoulders and close your eyes. Focus on your breathing, and take a few slow, deep breaths. Think about the world around you. If you could change one thing in society, what would it be? Imagine this ideal world. Visualize it manifesting before you. Notice what you see and how you feel in as much detail as possible. Is there anything that you can do to make this a reality? It can be anything, no matter how small. Think of some manageable steps you can take to get a little closer to what you’ve imagined. Return your focus to your breathing to close out this practice. If you have the time, jot down your thoughts and goals. 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) Find the full practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/magic_wand More resources from The Greater Good Science Center: How to Find Purpose in Your Life: https://tinyurl.com/yc4dd5ff Living with Purpose Changes Everything: https://tinyurl.com/m28uvsjn The Purpose Challenge: https://tinyurl.com/53zykj8a How Strong is Your Sense of Purpose in Life? https://tinyurl.com/2r3yr3hr Purpose in Life Quiz: https://tinyurl.com/mrxys77h We love hearing from you! Tell us about your experience of finding purpose. Email us at [email protected] 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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

Why should you be nice? Our guest explores how small, daily acts of kindness can produce meaningful life changes. Link to episode transcript: https://tinyurl.com/bdhedpvk Episode summary: When you’re kind to someone, the positive impact doesn’t stop with them. In fact, the effect of your kind action can ricochet back to you by improving your physical health and outlook on life. This week’s episode is all about how kindness has the power to strengthen our sense of self within a larger community. Our guest Aaron Harvey is an activist and UC Berkeley alumni who performed five random acts of kindness in one day. He found that practicing kindness allowed him to develop deeper relationships with those around him and shifted the way he views his role in society. Later, we hear from Oliver Scott Curry, the Research Director at Kindlab, to learn about why humans are evolutionarily designed to be kind and how practicing kindness can positively affect our physical and mental state of being. How to Do This Practice: Choose a day of the week to perform 5 random acts of kindness throughout that day. These acts don’t have to be big or small or even for the same person. Just aim to perform a variety of acts of kindness. This could include helping a friend with a chore or providing a meal to a person in need. After each act, write down what you did in at least one or two sentences and reflect on how it made you feel. Learn more about this practice at Greater Good In Action: https://ggia.berkeley.edu/practice/random_acts_of_kindness Today’s guests: Aaron Harvey is a UC Berkeley Underground Scholar alumnus and activist. After facing the possibility of life in prison, Aaron successfully proved his innocence due to a lack of evidence. Learn more about Berkeley Underground Scholars: https://undergroundscholars.berkeley.edu/ Oliver Scott Curry is the Research Director for Kindlab at kindness.org. He uses scientific research to better understand topics like kindness, human morality and cooperation. Learn more about Oliver and his work: https://www.oliverscottcurry.com/ Learn more about Kindlab: https://kindness.org/kindlab Follow Oliver on Twitter: https://twitter.com/Oliver_S_Curry Follow Oliver on Google Scholar: https://tinyurl.com/yc29nn62 Resources from The Greater Good Science Center: Random Acts of Kindness: https://tinyurl.com/jxafbdm4 How to Start a Kindness Revolution: https://tinyurl.com/3fr68t6v Three Strategies for Bringing More Kindness into Your Life: https://tinyurl.com/22cx7w9f How Kindness Fits Into a Happy Life: https://tinyurl.com/h8mspz37 How to Be a Kindness Role Model for Your Kids: https://tinyurl.com/3cjkp785 Where Does Kindness Come From? https://tinyurl.com/hkv94anp Is There an Altruism Gene? https://tinyurl.com/5n8r7eh5 More Resources on Kindness MasterClass - How to Be Kind to Yourself: 5 Ways to Practice Kindness: https://tinyurl.com/ycx7uysu The New York Times - The Unexpected Power of Random Acts of Kindness: https://tinyurl.com/ycxxd7af TED Talk - Mark Kelly: How one act of kindness a day can change your life: https://tinyurl.com/u2n3t3s Have you ever tried practicing random acts of kindness? Ever been the recipient of one? Email us at [email protected] or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

What if you could tap into your inherent resilience at any time? Prentis Hemphill guides a meditation to turn good memories into a state of resilience. Link to episode transcript: https://tinyurl.com/yp25m3dp How to Do This Resilience Practice: Find a position that is comfortable for you, whether that is sitting, laying down or even standing. Don’t feel pressured to remain still for this practice. If you feel like you need to move or make sounds to stay present, feel free to. Think of something that brings you a sense of resilience. While in this memory, what are you doing with your body? What does your body feel like? Try to intensify those feelings. Notice how that feels in your body and in the experience of that memory. Take yourself back to how the memory was at the beginning of this practice, at a lower intensity. Notice how you’re able to make that change. Thinking about the day ahead or the day that you’ve had, ask yourself how much space do you want the day to take up in this moment? Once you’re ready, move from that comfortable position. See if you can take this experience with you throughout your day. Today’s Happiness Break host: Prentis Hemphill is the founder of the Embodiment Institute, and a writer and therapist who prioritizes the body in their approach to healing. Learn More About the Embodiment Institute: https://www.theembodimentinstitute.org/about Check out Prentis’ website: https://prentishemphill.com Follow Prentis on Twitter: https://twitter.com/prentishemphill Follow Prentis on Instagram: https://tinyurl.com/4d99f4xs More resources from The Greater Good Science Center: How to Hardwire Resilience into Your Brain: https://tinyurl.com/26mff6hf Four Ways Social Support Makes You More Resilient: https://tinyurl.com/34ntce8u Evidence Mounts that Mindfulness Breeds Resilience: https://tinyurl.com/2u6k6mkh Mindfulness and Resilience to Stress at Work: https://tinyurl.com/yrujmwxs Three Ways to Boost Your Resiliency as a Parent: https://tinyurl.com/w6f3w3ak How Tuning into Your Body can Make You More Resilient: https://tinyurl.com/yv5yzper We love hearing from you! Tell us about your experience of this resilience meditation. Email us at [email protected] 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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

We all overestimate how much we know. Our guest tries a practice in slowing down to ask more questions, and finds it leads to higher quality connections. Link to episode transcript: https://tinyurl.com/3mxt2f5e Episode summary: What happens when we pause and open up to ideas that we didn’t think of ourselves? This episode is about intellectual humility, the ability to surrender to the idea that we might not have all the information or may not be right. Our guest is Kelly Corrigan, a best-selling author and host of PBS talk show Tell Me More and podcast Kelly Corrigan Wonders. Her teams look to her for direction, but she wanted to see what would happen if she paused more to ask them questions, and found it totally changed her approach to both her work and family life. We also explore science around the subtle ways we react differently to people we disagree with, and how intellectual humility can change that. 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 questions like these: Why do you disagree? Are you making any assumptions? Might those assumptions be wrong? How did you come to your opinion? 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? 3. Tap into your intellectual humility: Identify places where, before, you didn’t acknowledge the limitations of what you know Now that you’ve worked to see this issue from another person’s point of view, do you see more value in their perspective? Today’s guests: Kelly Corrigan is the author of five books. She’s also the host for PBS’s longform interview show, Tell Me More and Kelly Corrigan Wonders*.* Check out Kelly’s website: https://www.kellycorrigan.com Follow Kelly on Twitter: https://twitter.com/corrigankelly Follow Kelly on Instagram: https://www.instagram.com/kellycorrigan/ Mark Leary is a psychologist and emeritus professor at Duke University. Learn more about Mark and his work: https://sites.duke.edu/leary/ Check out Mark’s research on Google Scholar: https://tinyurl.com/p8ayz8dn Resources from The Greater Good Science Center: What Does Intellectual Humility Look Like? https://tinyurl.com/5n949h69 Five Reasons Intellectual Humility is Good for You: https://tinyurl.com/2ce3jrmc Intellectual Humility Quiz: https://tinyurl.com/574k99fs Three Reasons for Leaders to Cultivate Intellectual Humility: https://tinyurl.com/2s4ecda6 How to Know if You’re Actually Humble: https://tinyurl.com/y8js44v More Resources on Intellectual Humility Vox - Intellectual humility: The importance of knowing you might be wrong: https://tinyurl.com/2cryd336 Financial Times - Why Intellectual Humility Matters: https://tinyurl.com/5n84hsh7 Psych Central - How Humility Strengthens Your Relationship: https://tinyurl.com/2fj9a4wh University of Notre Dame - To Make Better Decisions, Get More Comfortable Saying “I Don’t Know” https://tinyurl.com/3npysxh8 Tell us about your thoughts on intellectual humility. Email us at [email protected] 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 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." For more on the project, go to www.ggsc.berkeley.edu/IH.

Take a moment to appreciate the beauty and vastness of the sky. Dacher Keltner guides us through a practice of pausing to turn your gaze to the sky as a pathway to awe, creativity and wonder. Link to episode transcript: https://tinyurl.com/35b2fsu9 Practice: Go someplace where you feel safe and also have a nice view of the sky. First, focus on your breathing. Take a few slow inhales and even slower exhales. As you breathe in and out, relax your shoulders, your hands, and your face. On the next breath in, look up at the sky. Notice how vast it is. Breathing naturally, notice everything you can about the sky. What colors are present? Are there any clouds? Do you see any gradation of light? Expand your gaze to get the fullest view and sense of the sky that you can. Spend a few moments taking it in. On the final deep breaths in and out, reflect on how doing this practice has made you feel. Today’s Happiness Break host: Dacher Keltner is the host of the Greater Good Science Center’s award-winning podcast, The Science of Happiness and is a co-instructor of the GGSC’s popular online course of the same name. He’s also the founding director of the Greater Good Science Center and a professor of psychology at the University of California, Berkeley. Check out Dacher’s most recent book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life: https://tinyurl.com/4j4hcvyt Resources from The Greater Good Science Center: Why we Should Look up at the Sky (Podcast): https://tinyurl.com/fn3bttw6 Six Ways to Incorporate Awe into Your Daily Life: https://tinyurl.com/3j5hdtj7 How to Choose a Type of Mindfulness Meditation: https://tinyurl.com/py6b729h How Nature Can Make You Kinder, Happier, and More Creative: https://tinyurl.com/2fmpdpkj Why is Nature so Good For Your Mental Health? ​​https://tinyurl.com/23zavth3 We love hearing from you! Tell us about your experience of looking up. Email us at [email protected] 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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

She's the world's leading animal behaviorist and an Autism advocacy leader. Guest Temple Grandin shares what kind of support systems led her to success, and we hear about how community, and lack thereof, affects our health and ability to succeed. Link to episode transcript: https://tinyurl.com/3k88vaph 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. Today’s guests: Temple Grandin is a leading animal behaviorist, prominent author and speaker on autism and animal behaviors. Today, she teaches courses at Colorado State University. Her latest book is Visual Thinking: The Hidden Gifts of People Who Think in Pictures, Patterns, and Abstractions. Temple’s Website: https://www.templegrandin.com Follow Temple on Twitter: https://twitter.com/drtemplegrandin?lang=en Check out Temple’s Latest Book: https://tinyurl.com/3tftxpck Tegan Cruwyis is a clinical psychologist at The National Australian University who studies social connection and how loneliness and chronic isolation are literally toxic. Learn more about Cruwyis and her work: https://tinyurl.com/3etuvket Follow Cruwyis on Google Scholar: https://tinyurl.com/yc5ujhaj Resources from The Greater Good Science Center: Four Ways Social Support Makes You More Resilient https://tinyurl.com/34ntce8u What is Social Connection? https://tinyurl.com/nk8crbbz Is Social Connection the Best Path to Happiness? https://tinyurl.com/4wxc66tn Why are We so Wired to Connect? https://tinyurl.com/uttppd3p More Resources for Improving Social Connections Emotional Wellness Checklist https://tinyurl.com/4wxc66tn How to Strengthen Social Relationships https://tinyurl.com/5fdv8ra9 The Science of Social Connection https://tinyurl.com/3tftxpck Tell us about your experiences with building social connections. Email us at [email protected] 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

Try this body-scan meditation to ground your mind in the present moment and in your body, guided by Spring Washam. Link to episode transcript: https://tinyurl.com/3ahsvry6 How to do this practice: Find a comfortable seat where you can relax your body. Beginning with the top of your head, relax any sense of tension, one body part at a time. Slowly scan down to your face, neck, upper arms, hands, feeling their presence. You might want to place your hands on your belly to feel your breath and let go. End by placing your hand on your heart and offer your body some kindness. Today’s Happiness Break Host: Spring Washam has been a devoted Buddhist practitioner in both the Theravada and Tibetan schools of Buddhism for more than 25 years. She is a founding teacher of The East Bay Meditation Center and has spent more than a decade studying Shamanic indigenous healing practices. She is also the author of the forthcoming book, The Spirit of Harriet Tubman: Awakening from the Underground. Learn more about Spring and her book: https://www.springwasham.com/ Follow Spring on Instagram: https://www.instagram.com/springwasham/ Check out Spring’s YouTube channel: https://tinyurl.com/22njyd29 More Resources from the Greater Good Science Center: Six Minutes to Connect with Your Body: https://tinyurl.com/2337f85e How a Body Scan Can Help with Strong Emotions: https://tinyurl.com/58wfsvnd Krista Tippett on Being Grounded in Your Body: https://tinyurl.com/59pkp324 Turning Into Your Body Can Make You More Resilient: https://tinyurl.com/5av68v62 Your Anxiety Might Be Coming From Your Body: https://tinyurl.com/dwb9vvue What Self-Compassion Feels Like in Your Body: https://tinyurl.com/2p9rdepk Seven Ways to Have a Healthier Relationship with Stress: https://tinyurl.com/m6mbv2np We love hearing from you! Tell us about your experience of embodiment meditation. Email us at [email protected] 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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

How can we feel more connected to our loved ones, even when they're not around? Our guest tries a practice shown to make us feel less lonely and more socially connected. Link to episode transcript: https://tinyurl.com/2h2h7ccn Episode summary: Mónica Guzmán describes herself as a raging extrovert, but she still feels less connected to others than she’d like to. Working from home, she often finds herself alone, or worse — feeling alone because she’s still in work mode when her family is around. She tried a Reminders of Connectedness practice by making subtle changes to the interior of her home – like decorating with more family photos and rearranging the living room – and found that these seemingly small changes made a big difference in how she felt throughout her day. We also hear from clinical psychologist Tegan Cruwys about the powerful influence our sense of connectedness can have on our mental health. Practice: Reminders of Connectedness Look around your home, office, or classroom and notice what things around you remind you of being connected to others – words, photographs, memorabilia. As you move through your day, keep an eye out for things that evoke a feeling of connection. See where you can use them to add more reminders of connection to your space by adding them in or replacing existing objects. Finally, consider how the furniture is arranged. Are chairs facing toward or away from each other? Find any changes you can make to common spaces so that they’re more conducive to spontaneous interactions. Learn more about this practice at Greater Good In Action: https://ggia.berkeley.edu/practice/reminders_of_connectedness Today’s guests: Mónica Guzmán is Senior Fellow for Public Practice at Braver Angels, a nonprofit working to depolarize America, founder and CEO of Reclaim Curiosity, an organization working to build a more curious world. She’s also the author of I Never Thought Of It That Way: How to Have Fearlessly Curious Conversations in Dangerously Divided Times. You can check out the book here: https://boook.link/I-Never-Thought-of-It-That-Way Visit Mónica’s website:https://www.moniguzman.com/ Follow Mónica on Instagram: https://www.instagram.com/moniguzman/?hl=en Follow Mónica on Twitter: https://tinyurl.com/3k4pn4c4 Follow Mónica on Facebook: https://www.facebook.com/moniguzman Tegan Cruwys is a professor and clinical psychologist at Australian National University. Learn more about Tegan and her work: https://tinyurl.com/ykepk5r4 Resources from The Greater Good Science Center: 11 Things to Do When You Feel Lonely: https://tinyurl.com/b8m86fhy What the Longest Happiness Study Reveals About Finding Fulfillment: https://tinyurl.com/2s3b59fn What Psychedelics Can Teach Us About Human Connection: https://tinyurl.com/5buyydw7 Skills You Need for Happier Relationships with Family: https://tinyurl.com/weeusepn More Resources The Atlantic - What Makes Us Happy: https://tinyurl.com/2nxpbhsd NYT - I Love You But I Don’t Want To Sleep With You: https://tinyurl.com/tjnxbdtt Scientific American - Why We Are Wired To Connect: ​​https://tinyurl.com/59u4ffua Tell us about your experiences of connectedness. Email us at [email protected] 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

Seeing others suffering is painful. Learn to practice both compassion and self-soothing in this guided meditation led by Anushka Fernandopulle. Link to episode transcript: https://tinyurl.com/mwxee3uw How to Do This Practice: Find somewhere peaceful, sit down and get comfortable. Once you’re ready, gently close your eyes. Start taking deep breaths and relax your body. Part by part, release tension in different areas of your body. Think of someone or a group of people you know or have heard of who may be having a hard time. Bring to mind an image of them. Connect with whatever it is they are struggling with. Mentally, make some wishes of compassion for them. For example, “May you be free from pain.” Or, “I am here with you.” You can also use this practice to focus on your own pain. To do this, call to mind your struggles and give yourself the same compassion you gave others. Today’s Happiness Break host: Anushka Fernandopulle is a meditation teacher who trained in Buddhist meditation for over 30 years. After studying Buddhism at Harvard, she spent four years in full-time meditation training in the U.S., India, and Sri Lanka Check out Anushka’s upcoming meditation retreats https://www.anushkaf.org Follow Anushka on Instagram https://tinyurl.com/ytn3vvhz Follow Anushka on Twitter https://tinyurl.com/485vj8xn Check out Anushka’s Dharma Talks https://tinyurl.com/ydacvamn Find another version of the Compassion Meditation practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/compassion_meditation More resources from The Greater Good Science Center: What is compassion? https://tinyurl.com/2s3ztcpt Take Our Self-Compassion Quiz: https://tinyurl.com/yysrf663 Try Dr. Neff’s Fierce Self-Compassion Break: https://tinyurl.com/yk9yzh9u How to Bring Self-Compassion to Work with You: https://tinyurl.com/45zkrkam The Five Myths of Self-Compassion: https://tinyurl.com/2p88vass Read Dr. Neff’s interview about Self-Compassion: https://tinyurl.com/286njtje How Self-Compassion Can Help You Through a Breakup: https://tinyurl.com/222scejz Can Self-Compassion Overcome Procrastination? https://tinyurl.com/mrfmvyj We love hearing from you! Tell us about your experience of compassion meditation. Email us at [email protected] 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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

Why do some songs send chills down your spine or give you goosebumps? We explore the science of how music induces awe — and how that affects our well-being. Link to episode transcript: https://tinyurl.com/4rzsbsb2 Episode summary: In the last episode of our awe series, Dacher explores the mysteries of how music inspires awe and can transport us to another space and time with sound alchemist Laura Inserra. Later, we hear from the scientist who showed how awe-inspiring songs change the way we think and feel. This is the last episode in our special series The Science of Awe. Check out the last four releases in our feed for Happiness Breaks that will help guide you to experience more awe in your life, and episodes of The Science of Happiness about the other profound ways that awe affects — and more places to find it. 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 Today’s guests: Laura Inserra is an instrumentalist, composer, producer, and a teacher who works with music to help people tap into a sense of awe. Follow Laura on Instagram: https://www.instagram.com/laura_inserra/ Follow Laura on YouTube: https://www.youtube.com/laurainserra Check out Laura’s website: https://www.laurainserra.com Qihao Ji is an assistant professor of Communication at Marist College Learn more about Ji and his work: https://www.marist.edu/communication-arts/faculty/qihao-ji Resources from The Greater Good Science Center: How Music Bonds us Together: https://tinyurl.com/5x5xxnmz Where Music and Empathy Converge in the Brain https://tinyurl.com/84sep62v How Many Emotions Can Music Make You Feel: https://tinyurl.com/8pxud5bt More Resources About Awe and Music Bluefield Daily Telegraph - Music: A sense of Awe and Admiration: https://tinyurl.com/5eyc4ehw NYT - How a Bit of Awe Can Improve Your Health: https://tinyurl.com/4zdzcusk Yamaha Music - The Science of Awe (And Why It Matters): https://tinyurl.com/4njv9mpb Tell us about your experiences with music awe. Email us at [email protected] 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

Host Dacher Keltner leads us through an exercise in feeling the serenity and wonder that nature brings us, no matter where we are. 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 [email protected] 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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

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.Link to episode transcript: https://tinyurl.com/3dbvxvybEpisode 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/3uzk8m5rThis 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’s best to go into it each time with no expectations. Spend at least a few minutes looking up if it’s comfortable to do so, or as long as you like. When you’re done, take another moment to notice how you feel now. Today’s guests:Natalie is a student at UC Berkeley and also works with the UC Berkeley's Underground Scholars Program, which creates pathways for formerly incarcerated people to study at universities. We're not sharing Natalie's last name to protect her privacy.Michiel van Elk is a professor at Leiden University in The Netherlands.Learn more about van Elk and his work: https://tinyurl.com/4kc5tyccResources from The Greater Good Science Center:How Nature Can Make You Kinder, Happier, and More Creative: https://tinyurl.com/yepuxd27Six Ways to Incorporate Awe Into Your Daily Life: https://tinyurl.com/3emucdezTell us about your experiences of awe. Email us at [email protected] 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

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. 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://tinyurl.com/2p8m2tyk Eight Reasons Why Awe Makes Your Life Better: https://tinyurl.com/2p8ccav2 Six Ways to Incorporate Awe Into Your Daily Life: https://tinyurl.com/3emucdez How Music Bonds Us Together: https://tinyurl.com/329scmf6 Can a Sense of Awe Improve Our Arguments? https://tinyurl.com/pb2eh8c6 We love hearing from you! Tell us about your experience contemplating your communities. Email us at [email protected] 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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

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. 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-positive presence on social media. Follow Mirna on Instagram: https://www.instagram.com/themirnavator/?hl=en Follow Mirna on Twitter: https://twitter.com/TheMirnavator Follow Mirna on Facebook: https://www.facebook.com/TheMirnavator/ Yang Bai is a professor at Peking University in China. Learn more about Bai and her work: https://en.gsm.pku.edu.cn/faculty/ybai/ Resources from The Greater Good Science Center: Six Ways to Incorporate Awe Into Your Daily Life: https://tinyurl.com/3emucdez How the Science of Awe Shaped Pixar’s “Soul:” https://tinyurl.com/37z43vrz How a Sense of Awe Can Inspire Us to Confront Threats to Humanity: https://tinyurl.com/3k6xprau More Resources About Awe The Atlantic - The Quiet Profundity of Everyday Awe: https://tinyurl.com/yz623mff NYT - How a Bit of Awe Can Improve Your Health: https://tinyurl.com/4zdzcusk Sierra Club - The Science of Awe: https://tinyurl.com/3pfn23t7 Tell us about your experiences of awe. Email us at [email protected] 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

This New Year, affirm the wonderful qualities you already possess with this meditative writing practice called "I Am." 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 [email protected] 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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

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. 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/ Check out his website: http://www.chrissharma.com/ Michael Steger is a professor of psychology at Colorado State University, where he is the director of the Center for Meaning and Purpose. Learn more about Steger’s work: http://www.michaelfsteger.com/ Follow Steger on Twitter: https://tinyurl.com/yc79d6mb Resources from The Greater Good Science Center: Michael Steger: Why We Search for Meaning: https://tinyurl.com/2s469242 Here’s How to Find Meaning in Your Midlife Crisis: https://tinyurl.com/4kpcnr9c What Our Photos Say About Us (Podcast): https://tinyurl.com/y56wvj42 Purpose in Life Quiz: https://tinyurl.com/yz4ztenp Living with a Purpose Changes Everything: https://tinyurl.com/d3ea7afa More On Meaning and Purpose: The Atlantic - The Meaning of Life Is Surprisingly Simple: https://tinyurl.com/2yfucadj Pew - Where Americans Find Meaning in Life: https://tinyurl.com/nek5j6tk Scientific American - To Feel Meaningful Is To Feel Immortal: https://tinyurl.com/yuhe99m9 NPR - What's Your Purpose? https://tinyurl.com/465aknec Harvard Business Review: What Is the Purpose of Your Purpose? https://tinyurl.com/43pjrc6j Tell us about how you find meaning in your life. Email us at [email protected] 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

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. 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 [email protected] 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.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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

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. 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/christopheriduffy Check out Chris’s comedy: https://chrisduffycomedy.com/videos Keith Terry is a body percussionist and creator of the Body Music practice Chris tried today. Learn more about Keith’s work: https://crosspulse.com/keith-terry/ Check out one of Keith’s original compositions: https://tinyurl.com/ybhweyux Piercarlo Valdesolo is a psychologist and Chair of Psychological Science at Claremont McKenna College in California. Learn more about Piercarolo’s work: http://www.valdesolo.com/ Check out the Moral Emotions and Trust Lab: http://www.valdesolo.com/meat-lab Resources from The Greater Good Science Center: How Music Bonds Us Together https://tinyurl.com/329scmf6 To Resolve Conflicts, Get Up and Move https://tinyurl.com/bdf6zswn Five Ways Music Can Make You a Better Person https://tinyurl.com/mwa22r8m How to Train the Compassionate Brain https://tinyurl.com/32nbuh94 More Resources on Synchronized Movement PRX - Body Music with Keith Terry https://tinyurl.com/2p8tz5j3 Scientific American - Moving in Sync Creates Surprising Social Bonds among People https://tinyurl.com/3y3ahfa3 Oxford University - Let’s dance: synchronised movement helps us tolerate pain and foster friendship https://tinyurl.com/c8tvrmdx Science Daily - Social Synchronicity https://tinyurl.com/4mzvahe Tell us about your experiences and struggles with body music or moving in sync. Email us at [email protected] 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

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.Check out Radha Agrawal’s video guide to this practice: https://dose.daybreaker.com/videos/microdose-oxytocin-healthy-spineToday’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=ggscFollow Radha on Instagram: https://www.instagram.com/love.radha/Follow Radha on Twitter: https://twitter.com/radhatwinLearn 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 [email protected] or use the hashtag #happinesspod.Find us on Apple Podcasts: https://tinyurl.com/2p9h5aapHelp us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aapWe'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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.Transcription: https://tinyurl.com/5f5rzc85

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. 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 grateful that things happened as they did. Find the full Mental Subtraction of Positive Events practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/mental_subtraction_positive_events Today’s guests: Stephanie Foo is a radio producer and author of the book What My Bones Know: A Memoir of Healing from Complex Trauma. Learn more about Stephanie and her book: https://www.stephaniefoo.me/ Follow Stephanie on Twitter: https://twitter.com/imontheradio Follow Stephanie on Instagram: https://www.instagram.com/foofoofoo/ Follow Stephanie on Facebook: https://tinyurl.com/yx6pwdnf Ernst Bohlmeijer is a psychology professor who studies gratitude at the University of Twente in The Netherlands. Learn more about Ernst and his work: https://tinyurl.com/2p92p6vn Resources from The Greater Good Science Center: Four Great Gratitude Strategies: https://tinyurl.com/2p9buvkd Tips for Keeping a Gratitude Journal: https://tinyurl.com/3jdbe52u How to Increase the Love in Your Life: https://tinyurl.com/3k4ayj4n Why Cynicism Can Hold You Back: https://tinyurl.com/bd4ussjt More Resources for Mental Subtraction of Positive Events: New York Times - Five Ways to Exercise Your Thankfulness Muscles: https://tinyurl.com/t29ukucc NPR - A.J. Jacobs: How Can We Thank Those We Take for Granted?: https://tinyurl.com/56x48u99 TED - Your 5-day gratitude challenge: 5 exercises to increase your gratefulness: https://tinyurl.com/mt8j3x65 Tell us your thoughts about this episode. Email us at [email protected] 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

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. 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 Integrative Health and Wellness at the Ohio State University. Learn more about some of her work here: https://mind-bodyhealth.osu.edu/ More resources from The Greater Good Science Center: Try GGSC’s online Gratitude Journal, Thnx4: https://tinyurl.com/2s4e4bx6 Take our Gratitude Quiz: https://tinyurl.com/yhbz6cwv Four Great Gratitude Strategies: https://tinyurl.com/2muyff64 Is Gratitude Good for You?: https://tinyurl.com/ycknm2ru Three Surprising Ways Gratitude Works at Work: https://tinyurl.com/yc2c8y4n How Gratitude Motivates Us to Become Better People: https://tinyurl.com/5n6ejpdy We love hearing from you! Tell us about your experience with practicing gratitude. Email us at [email protected] 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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

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. 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://tinyurl.com/2k9t3sjz Does Your Voice Reveal More Emotion Than Your Face?: https://tinyurl.com/ympr4brk More Resources for ASMR: TED - The brain science (and benefits) of ASMR: https://tinyurl.com/y8a89xv3 Vox - ASMR, explained: why millions of people are watching YouTube videos of someone whispering: https://tinyurl.com/4j4kn7dh New York Times - How A.S.M.R. Became a Sensation: https://tinyurl.com/2jke45k5 NPR - Some People Get 'Brain Tingles' From These Slime Videos. What's Behind The Feeling?: https://tinyurl.com/2p8p4u7d National Geographic - ASMR or not? Unpicking the science behind a sensory phenomenon: https://tinyurl.com/yvnvuzk5 Tell us your thoughts about ASMR. Do you get tingly sensations? Email us at [email protected] 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

Consider what you want to make space for in your life in this 6-minute contemplation guided by Alex Elle. 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-Awareness Help You Be More Empathic?: https://tinyurl.com/bjue72bn How to Bring Self-Compassion to Work with You: https://tinyurl.com/2xn4f3pk Can Self-Compassion Overcome Procrastination?: https://tinyurl.com/ytvxmp5d Does Self-Compassion Make You Selfish?: https://tinyurl.com/528h6h6x We love hearing from you! Tell us about your experience of making space for yourself. Email us at [email protected] 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.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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day

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. 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 hearing from you! Tell us about your experience of holding silence. Email us at [email protected] 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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

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. 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 Jonathan’s research: https://tinyurl.com/yn7j73au More resources from The Greater Good Science Center: Try a body scan meditation guided by host Dacher Keltner, on Happiness Break: https://tinyurl.com/bd6x8ba5 Where to Find Wisdom in the Body: https://tinyurl.com/yctxtkzt Compassionate Mind, Healthy Body: https://tinyurl.com/5n79ary9 Moving Your Body Is Like a Tune-Up for Your Mind: https://tinyurl.com/2f64na8b Your Anxiety Might Be Coming From Your Body: https://tinyurl.com/4j9ynwr9 More resources on body scan meditation: NPR - A Crash Course in Body Scan Meditation: https://tinyurl.com/mu24fx7p Harvard Health - You can practice mindfulness in as little as 15 minutes a day: https://tinyurl.com/4aex7738 10% Happier - Change Your Posture, Change Your Mood: https://tinyurl.com/4crydjs6 Time - This Quick Meditation Helps You Let Go of Stress and Sleep: https://tinyurl.com/4mzpu2zr Tell us about how you feel after trying the body-scan meditation. Email us at [email protected] or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or copy and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam. 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 [email protected] 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 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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

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. 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_differences Today’s guests: Mark Urista is a professor of communication at Linn-Benton Community College in Oregon. Anthony Lusardi and Steven Olson are former students at Linn-Benton Community College. Learn more about LBCC Civil Discourse Club: https://tinyurl.com/5becxpba Follow the LBCC Civil Discourse Club on Facebook: https://www.facebook.com/LBCCCivilDiscourse/ Dr. Cynthia Wang is the clinical psychology professor at Northwestern University. She’s also the executive director of the Dispute Resolution Research Center at the Kellogg School of Management. Learn more about Cynthia and her work: https://tinyurl.com/56kebcvw Follow Cynthia on Twitter: https://twitter.com/cynthiascwang Resources for bridging differences from The Greater Good Science Center: Learn more about the Bridging Differences Initiative: https://tinyurl.com/5n6j5e3t Eight Keys to Bridging Our Differences: https://tinyurl.com/ywaay6ux How to Get Some Emotional Distance in an Argument: https://tinyurl.com/342r4sjz More resources on bridging differences: TED - Bridging Cultural Differences(playlist): https://tinyurl.com/racj5edf NPR - Why We Fight: The Psychology Of Political Differences: https://tinyurl.com/52rxnxwj Tell us about your experiences of bridging differences by emailing us at [email protected] or using the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or copy and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap This episode is supported by Arthur Vining Davis Foundations, as part of the Greater Good Science Center’s Bridging Differences initiative. To learn more about the Bridging Differences initiative, please visit: https://ggsc.berkeley.edu/what_we_do/major_initiatives/bridging_differences

Dedicating a little time to tune into your body fortifies you to better handle the stresses of daily life. 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 [email protected] 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 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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

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. 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. Instead of focusing on your hurt feelings, look for the bright side of things. Focus on what’s going well for you. Change the way you look at your past so you remind yourself of your heroic choice to forgive.. Find the Nine Steps to Forgiveness Practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/nine_steps_to_forgiveness Today’s guests: Anoosha Syed is a Pakistani-Canadian freelance illustrator and author of the children's book, That is Not My Name. Learn more about Anoosha and her works: http://www.anooshasyed.com/ Follow Anoosha on Twitter: https://twitter.com/foxville_art Instagram: https://tinyurl.com/3pahbn7x YouTube: https://www.youtube.com/anooshasyed Dr. Lydia Woodyatt is an associate professor in Psychology at Flinders University in Australia. She studies wellbeing, justice, emotions, and motivation. Learn more about Lydia and her works: https://tinyurl.com/mrs974by Follow Lydia on Twitter: https://twitter.com/LydiaWoodyatt Resources for forgiveness from The Greater Good Science Center: Listen to an episode of Happiness Break on Self-forgiveness: https://tinyurl.com/3d7sevfs Eight Keys to Forgiveness: https://tinyurl.com/5n82yjkf More resources on forgiveness: TED - How (and why) to forgive: https://tinyurl.com/mu2zep4f Harvard Health - The Power of Forgiveness: https://tinyurl.com/2p9fden3 10% Happier - Writing a Forgiveness letter: https://tinyurl.com/mr5y624x Tell us about your experiences letting go of a grudge by emailing us at [email protected] or using the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or copy and share this link with someone who might like the show: pod.link/1340505607

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. 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/4mryyyfy We love hearing from you! Tell us how letting go of your regret makes you feel. Email us at [email protected] 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, 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, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.