The Science of Happiness

One way to feel more thankful for things is to imagine life without them. We explore a practice shown to help you see the bright side, even when you feel down.We know gratitude is good for us, but what if we’re struggling to feel it? This week’s guest, author and podcast producer Stephanie Foo, finds herself missing her close-knit “chosen family” in California since moving to New York. Foo tries a practice called mental subtraction, where she imagines her life without New York. Later, gratitude researcher Ernst Bohlmeijer  shares how gratitude practices can reshape our emotions and possibly our whole outlook, and how the Mental Subtraction of Positive Events practice can be antidote to taking things for granted.Practice:Take a moment to think about a positive event in your life. It could be a career or educational achievement or a special trip you took.Imagine yourself back in the time of this event. Think about the circumstances that made it possible. Ponder on the ways in which this event may never have happened. For example, if you hadn’t learned about a certain job opening at the right moment. Write down all of the possible events and decisions - large and small - that could have gone differently and prevented this positive event from occurring. Imagine what your life would be like now if you had not experienced this positive event and all the fruits that came from it. Remind yourself that this positive event did happen and reflect upon the benefits it has brought you. Allow yourself to feel grateful that things happened as they did. Find the full Mental Subtraction of Positive Events practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/mental_subtraction_positive_eventsToday’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/imontheradioFollow Stephanie on Instagram: https://www.instagram.com/foofoofoo/Follow Stephanie on Facebook:https://tinyurl.com/yx6pwdnfErnst 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/2p92p6vnScience of Happiness Episodes like this one:Four Great Gratitude Strategies: https://tinyurl.com/2p9buvkd Tips for Keeping a Gratitude Journal: https://tinyurl.com/3jdbe52u Five Science-Backed Strategies for More Happiness: https://tinyurl.com/bd4ussjt Transcript: https://tinyurl.com/4r84778r

Indigenous scholar Dr. Yuria Celidwen guides us in a reflection on our interconnection with water, encouraging us to see it as more than just a vital resource, but as kin. How to Do This Practice:Last week we explored the scientifically backed healing qualities of water, focusing on how connecting with water through sound, sight, and touch can support our well being. This week, indigenous scholar Dr. Yuria Celidwen guides us in a reflection on our interconnection with water, encouraging us to see it as more than just a vital resource, but as kin.  Find a quiet space where you can engage with water— a nearby river, ocean, or even the faucet at home.Focus on the sound of water. Whether it’s the gentle drip from a faucet or the sound of waves, listen deeply to how water calls to you.Contemplate how water transforms between solid, liquid, and gas. Let this remind you of your own potential for transformation.Imagine the water flow, guiding you to feel its presence within and around you, awakening memories, imagination, and a sense of belonging in this shared world.Take a few moments to reflect on how different manifestations of water connect with you. Today’s Happiness Break Host:DR. YURIA CELIDWEN is an indigenous scholar of contemplative studies, and author of the new book, Flourishing Kin: Indigenous Foundations For Collective Well-Being.Read more on Yuria: https://www.yuriacelidwen.com/#aboutFollow Yuria on Linkedin: https://www.linkedin.com/in/yuriacelidwen/Read Yuria’s work on kin relationality: https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2023.994508/fullIf You Enjoyed This Happiness Break, You Might Also Like:Experience Nature Wherever You Are, with DacherHow to Ground Yourself in Nature, With Yuria Celidwen Check Out These Episodes of The Science of Happiness: The Healing Effects of Experiencing Wildlife  How to Do Good for the Environment (And Yourself)  How to Use Your Body to Relax Your Mind (The Science of Happiness) We’d love to hear how this practice goes for you! Let us know how you connect with water in your life.Email us at happinesspod@berkeley.edu Find us on Spotify: https://tinyurl.com/6s39rzusHelp us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzusTranscript: https://tinyurl.com/59mmr7jc

Discover how connecting with water through all five senses can support well-being.A growing body of research shows that connecting with water through things like sight and sound and touch can have a positive impact on how we feel, how we think, and even the state of our bodies. This week, we activate all five senses through connecting with water in hopes of applying that research into reality. We hear from an environmental psychologist about the many proven benefits of spending time by water, as well as an indigenous scholar about the view of water not just as vital resources, but as kin that need protecting.Transcript: https://tinyurl.com/mt4sfdbhThis episode is supported by Tianren Culture, whose vision is “One Wisdom, One Health.” Tianren Culture is a next-generation social platform that acts as a catalyst to foster positive global values and lifestyles.Practice:This practice is all about connecting your five senses: taste, sight, sound, touch, and smell– all through water. Here are five steps that could help improve your daily routine. Taste: Create a daily ritual of mindfully drinking water. Sight: Recenter yourself by seeing bodies of water in person, virtually, or even in your mind's eye.Sound: Listen to the sound of rain, the sounds of waves crashing to reduce stress, or the faucet dripping.Touch: This could be swimming, showers, even placing your hands in waterSmell: Take in the different smells of water bodies in nature.Today’s guests:TARANEH ARHAMSADR Based out of Oakland, Taraneh is a mother of two who’s worked in nonprofit communication for over 20 years, all the while being a part time blogger. A little under four years ago, she also co-founded Piper + Enza, a media venture dedicated to empowering families on their health journeys through storytelling. Read more on Taraneh: https://piperandenza.com/our-team/Read some of Taraneh’s work: https://www.mother.ly/author/taraneh-arhamsadr/DR. MATHEW WHITE is a social psychologist researching the relationships between natural environments, physical health, and psychological health. White has worked at the European Centre for Environment and Human Health for nearly 10 years, and is currently continuing his research at the University of Vienna. Read more on Mathew: https://env-psy.univie.ac.at/about-us/mat-white/Read more on his research efforts: https://www.ecehh.org/person/dr-mathew-white/ DR. YURIA CELIDWEN is an indigenous scholar of contemplative studies, and author of the new book, Flourishing Kin: Indigenous Foundations For Collective Well-Being.Read more on Yuria: https://www.yuriacelidwen.com/#aboutScience of Happiness Episodes like this one:The Healing Effects of Experiencing Wildlife: https://tinyurl.com/49pkk6euHow to Do Good for the Environment (And Yourself): https://tinyurl.com/5b26zwkx

A guided drawing meditation to help you break out of stale thought patterns and maybe even enter a state of flow. No talent required.How to Do This Practice:Grab a piece of paper and something to draw with.Find a comfortable place and start by taking some deep, mindful breathsTake 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/32htut6nLearn more about Chris’s art and other work: https://chrismurchison.com/aboutFollow Chris on Instagram: https://tinyurl.com/4auxk3urTranscript: tinyurl.com/4cmucasc

We explore Día de los Muertos—Day of the Dead—as a ritual that nurtures community, imbues loss with meaning, and helps us process grief while also connecting through shared joy.Summary: We investigate how Día de los Muertos, or Day of the Dead, rituals strengthen family ties and cultural identity, and learn about its evolution from a 3,000 year old practice to a global celebration. We look at key elements like the ofrenda and explore how commercialization—like Mattel’s Day of the Dead Barbie—raises questions about balancing tradition with modern influences.Guest: Michelle Telléz is an Associate Professor in Mexican-American studies at Arizona State University.Learn more about Michelle: https://tinyurl.com/2ph3can7Guest: Mathew Sandoval, a.ka. "Dr. Muerte," an artist and Associate Professor at Arizona State University. He is a leading expert on Día de los Muertos.Learn more about Mathew: mathewsandoval.comTranscript: https://tinyurl.com/236sp5fj

Discover Humming Bee Breath (Bhramari Pranayama), a soothing breathing technique that uses gentle humming to promote relaxation and mental calm.It’s important to take a moment to pause and take a long, slow exhale as we navigate life. In our podcast series, "Breathe Away Anxiety," we explore ancient breathing techniques alongside cutting-edge research that reveals the powerful effects of slow, controlled breathing on our mental and physical well-being. We also share Happiness Break meditations to guide you through these science-backed methods, helping you reduce anxiety and cultivate calm in your everyday life.Summary: Priyanka Gupta guides us through Bhrmari Pranayama, also known as Humming Bee Breath. Regular practice of this calming technique has been shown to improve sleep, reduce anxiety, and support cardiovascular health.Transcript: https://tinyurl.com/549v3w62Time: 15 minutes, or as long as it feels right.How To Do This Practice:Inhale slowly and deeply through your nose for 3-4 seconds.Exhale for 6-8 seconds, making a gentle humming sound (like a buzzing bee) as you breathe out.Adjust the timing of your inhale and exhale to find a rhythm that feels comfortable for you.Continue the practice for as long as feels right, focusing on the sound and sensation of your breath.Note: This version of Bhramari Pranayama, practiced without specific gestures (mudras), was studied by Dr. Gunjan Trivedi.Guest: Priyanka Gupta is a yoga and meditation instructor.Learn more about Priyanka:https://www.yogawithpriyanka.cahttps://www.youtube.com/yogawithpriyankahttps://www.instagram.com/yogawithpriyanka https://linktr.ee/yogawithpriyankaRelated Science of Happiness episodes:The Science of Humming (Bhramari Pranayama): https://tinyurl.com/549v3w62How Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/4jyvkj4tHow To Tune Out The Noise: https://tinyurl.com/4hhekjuh Related Happiness Break episodes:A Breathing Technique To Help You Relax (Cyclic Sighing): https://tinyurl.com/3dtwyk44A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22kr

Did you know humming can soothe your nervous system?  We explore the stress-relieving power of Bhramari Pranayama, also known as humming bee breath, with marathon runner and activist Cal Calamia.Summary: Cal Calamia, the first nonbinary winner of the San Francisco Marathon, explores Bhramari Pranayama, an ancient yogic breathing technique that uses humming to promote relaxation. Dr. Gunjan Trivedi later explains how this "humming bee breath" enhances heart rate variability and why it’s key to managing stress. Part of our ongoing series, Breathe Away Anxiety: https://tinyurl.com/4jyvkj4tTime: 15 minutes, or as long as it feels right.How To Do This Practice:Inhale slowly and deeply through your nose for 3-4 seconds.Exhale for 6-8 seconds, making a gentle humming sound (like a buzzing bee) as you breathe out.Adjust the timing of your inhale and exhale to find a rhythm that feels comfortable for you.Continue the practice for as long as feels right, focusing on the sound and sensation of your breath.Note: This version of Bhramari Pranayama, practiced without specific hand gestures (mudras), was studied by Dr. Gunjan Trivedi.Guest: Cal Calamia is an activist, teacher, poet, and the first nonbinary winner of the San Francisco marathon. Learn more about Cal: https://tinyurl.com/25ft296xGuest: Dr. Gunjan Trivedi is the cofounder of Society for Energy & Emotions at Wellness Space in Ahmedabad, India.Learn more about Dr. Trivedi and Wellness Space: https://tinyurl.com/r53x6x3xRead Dr. Trivedi's study about Bhramari Pranayama: https://tinyurl.com/2xnjk6ahRelated Science of Happiness episodes: How Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/4jyvkj4tHow To Tune Out The Noise: https://tinyurl.com/4hhekjuh Related Happiness Break episodes: Happiness Break: A Breathing Technique To Help You Relax (Cyclic Sighing): https://tinyurl.com/3dtwyk44A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22krTranscript: Coming soon.

Dr. David Spiegel guides you through cyclic sighing, a breathwork practice that helps reduce stress and anxiety. Summary: Dr. David Spiegel guides you through a simple yet powerful breathwork practice that can help reduce stress, anxiety, and boost overall well-being. Backed by Stanford research, this simple technique uses slow, controlled exhales to calm the nervous system and improve overall well-being.Transcript: https://tinyurl.com/3dtwyk44Time: 5 minutes Prepare: Find a comfortable seated or standing position in a quiet environment. Relax your shoulders and jaw.  First Inhale: Inhale slowly and deeply through your nose. Start with your abdomen, allowing it to expand (diaphragmatic breathing) as you fill your lungs about halfway. Hold this breath briefly.  Second Inhale: Continue inhaling through your nose, now expanding your chest to completely fill your lungs. Hold this combined breath (abdomen and chest filled) for a moment.  Exhale: Exhale slowly and completely through your mouth. Make sure the exhale is gentle and lasts about twice as long as the combined inhales.  Repeat the Cycle: Repeat the inhale sequence for a total of 3 cycles (or as desired): Start with a diaphragmatic inhale through your nose, expanding your abdomen. Follow with a chest expansion inhale through your nose to fill your lungs completely. Hold briefly after each combined inhale. Exhale slowly and completely through your mouth, ensuring it's twice as long as the inhales.  Reflect and Relax: After completing the cycles, take a moment to observe how your body feels. Notice any sensations of relaxation, reduced tension, or a calmer state of mind.Guest: Dr. David Spiegel is Willson Professor and Associate Chair of Psychiatry & Behavioral Sciences at Stanford University School of Medicine. He is also the co-founder of the clinically backed self-hypnosis app Reveri.  Read Dr. Spiegel’s cyclic sighing study here: https://tinyurl.com/mrxbkyr2Related Science of Happiness episodes:Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/3u7vsrr5How To Tune Out The Noise: https://tinyurl.com/4hhekjuh Related Happiness Break episodes:A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22krFollow us on Instagram: @scienceofhappinesspod

It’s important to take a moment to pause and take a long, slow exhale as we navigate life. In our podcast series, "Breathe Away Anxiety," we explore ancient breathing techniques alongside cutting-edge research that reveals the powerful effects of slow, controlled breathing on our mental and physical well-being. We also share Happiness Break meditations to guide you through these science-backed methods, helping you reduce anxiety and cultivate calm in your everyday life.We explore cyclic sighing, a simple breathing technique that can help lift your mood and lower anxiety.Summary: Cyclic sighing is a breathing exercise that involves inhaling through your nose, filling your lungs, and then slowly exhaling through your mouth. The idea is to inhale briefly but deeply, and then exhale for longer. Research suggests that the slow exhale is what's most relaxing. We hear from pro-surfer Sarah Gerhardt about and Stanford scientist David Spiegel. Transcript: https://tinyurl.com/3u7vsrr5Time: 5 minutes Prepare: Find a comfortable seated or standing position in a quiet environment. Relax your shoulders and jaw.  First Inhale: Inhale slowly and deeply through your nose. Start with your abdomen, allowing it to expand (diaphragmatic breathing) as you fill your lungs about halfway. Hold this breath briefly.  Second Inhale: Continue inhaling through your nose, now expanding your chest to completely fill your lungs. Hold this combined breath (abdomen and chest filled) for a moment.  Exhale: Exhale slowly and completely through your mouth. Make sure the exhale is gentle and lasts about twice as long as the combined inhales. Repeat the Cycle: Repeat the inhale sequence for a total of 3 cycles (or as desired): Start with a diaphragmatic inhale through your nose, expanding your abdomen. Follow with a chest expansion inhale through your nose to fill your lungs completely. Hold briefly after each combined inhale. Exhale slowly and completely through your mouth, ensuring it's twice as long as the inhales.  Reflect and Relax: After completing the cycles, take a moment to observe how your body feels. Notice any sensations of relaxation, reduced tension, or a calmer state of mind.Guest: Sarah Gerhardt is a pro-surfer chemistry professor based out of Santa Cruz, California Guest: Dr. David Spiegel is Willson Professor and Associate Chair of Psychiatry & Behavioral Sciences at Stanford University School of Medicine. He is also the co-founder of the clinically backed self-hypnosis app Reveri.  Read Dr. Spiegel’s cyclic sighing study here: https://tinyurl.com/mrxbkyr2Related Science of Happiness episodes:How To Tune Out The Noise: https://tinyurl.com/4hhekjuh Related Happiness Break episodes:A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22kr

Dr. Kristin Neff guides us in a self-compassionate touch exercise, and shares the many research-backed reasons to cultivate kindness towards oneself.Transcript: https://tinyurl.com/5xt3mz3hSummary: Dr. Kristin Neff guides us through various practices of self-compassionate touch, such as placing hands over the heart or cradling the face, to provide comfort and support. Research shows that self-compassion can improve mental and physical well-being and activates the parasympathetic nervous system, reducing stress. Guest: Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout.How To Do This Self-Compassionate Touch Practice: Take a moment to try these different touches and see which feels most supportive to you. Whenever you feel stressed or upset, or just need some extra support, use this compassionate touch to remind yourself that you’re here for you. Research shows the practice works best when practiced regularly.Duration: 20 seconds, practiced daily or as often as you can.Find a comfortable space. Sit or stand somewhere you feel relaxed and at ease. Try out these practices while thinking kind words to yourself, as though you were comforting a dear friend in distress.1. Touch Your Heart: Place both hands gently over the center of your chest, one on top of the other. Apply just enough pressure to feel connected, but not uncomfortable. Focus on the warmth of your touch.  2. Feel Your Strength: If it feels right, make a gentle fist with your left hand, symbolizing strength, and place it over your heart. Rest your right hand on top of the fist to combine the feeling of strength and love.  3. Cradle Your Face: Gently cup each of your cheeks with your hands, holding your face as you would a loved one in distress. Let the touch be soft and caring.  4. Support Your Core: Place both hands over your solar plexus, just below your ribcage, and imagine you're holding and supporting your core. This can be particularly comforting if you're feeling fear or deep emotions.  5. Give Yourself a Hug: Cross your arms, resting each hand on the opposite shoulder. Gently squeeze yourself, adjusting the pressure to feel comforting but not overwhelming.Related Science of Happiness episodes:How to Feel Better About YourselfGive Yourself A BreakIf You Want to Be More Productive, Cut Yourself Some SlackRelated Happiness Break mediations:What to do When you're Struggling, With Spring Washam

We explore the science behind how self-compassionate touch can help us feel better about ourselves.Link to transcript: https://tinyurl.com/4nm5827fSummary:  Brittany Luce, host of NPR's "It's Been A Minute," shares her experience with self-compassionate touch. She did it for 20 seconds, almost daily. to quiet her inner critic and foster self-compassion, especially during moments of stress or self-judgment. Researcher Eli Susman also shares the fascinating science behind this practice, and how despite being short and sweet —it may still be an effective way to cultivate self compassion -- especially if you find ways to make it a habit.How To Do This Self-Compassionate Touch Practice:Take a moment to try these different touches and see which feels most supportive to you. Whenever you feel stressed or upset, or just need some extra support, use this compassionate touch to remind yourself that you’re here for you. Research shows the practice works best when practiced regularly.Duration: 20 seconds, practiced daily or as often as you can.Find a comfortable space. Sit or stand somewhere you feel relaxed and at ease. Try out these micro practices while thinking kind words to yourself, as though you were comforting a dear friend in distress.1. Touch Your Heart: Place both hands gently over the center of your chest, one on top of the other. Apply just enough pressure to feel connected, but not uncomfortable. Focus on the warmth of your touch.  2. Feel Your Strength: If it feels right, make a gentle fist with your left hand, symbolizing strength, and place it over your heart. Rest your right hand on top of the fist to combine the feeling of strength and love.  3. Cradle Your Face: Gently cup each of your cheeks with your hands, holding your face as you would a loved one in distress. Let the touch be soft and caring.  4. Support Your Core: Place both hands over your solar plexus, just below your ribcage, and imagine you're holding and supporting your core. This can be particularly comforting if you're feeling fear or deep emotions.  5. Give Yourself a Hug: Cross your arms, resting each hand on the opposite shoulder. Gently squeeze yourself, adjusting the pressure to feel comforting but not overwhelming.Guest: Brittany Luse is an award-winning journalist, cultural critic. and host of the NPR podcast “It's Been a Minute.”Learn more about Luse: https://tinyurl.com/3bjt6v7mFollow Luse on Instagram: https://www.instagram.com/bmluseListen to the NPR podcast "It's Been A Minute": https://tinyurl.com/3uek8ey8Guest: Eli Susman is a researcher and Ph.D. Candidate in Psychology at UC BerkeleyRead Eli Susman's study on self-compassionate touch: https://tinyurl.com/2uh783z8Related Science of Happiness episodes:How to Feel Better About YourselfGive Yourself A BreakIf You Want to Be More Productive, Cut Yourself Some SlackRelated Happiness Break mediations:What to do When you're Struggling, With Spring Washam

Letting go of our regrets can motivate us to improve and help us grow. Alex Elle, a certified breath work and writing coach, guides us through a meditation to forgive and accept ourselves.Link to episode transcript: https://tinyurl.com/5dzrzm4zHow to Do This Practice:1. Take a deep breath. As you exhale, remember all you have done in the past that led you to come to be where you are today.2. Remember that you are allowed to forgive yourself and let it go. Give yourself permission to release any shame that you’re carrying. Forgive yourself.3. Think of the good things about yourself. Trust your worth and acknowledge that you are evolving. Remember, you are worthy of good things even when you think you are now.4. When you’re ready, you can bring your attention back to the present moment. Take a few deep breaths in through the nose, and out through the nose. Drop your shoulder and unclench your jaw.5. If you’d like to take this practice a step further, you can write your own letter of self forgiveness, it can start with “Dear self, I forgive you for …”Today’s Happiness Break host:Alex Elle is a certified breath work coach, author and restorative writing teacher. Her new book, How We Heal, will come out soon.Learn more about Alex and her new book: https://www.alexelle.com/about Follow Alex on Instagram: https://www.instagram.com/alex/ Follow Alex on TikTok:https://www.tiktok.com/@easewithalexl Science of Happiness Episodes like this oneHow to Forgive Your Father: https://tinyurl.com/2p98e3cyNine Steps to Forgiveness: https://tinyurl.com/mwwhbrs6Happiness Break Related EpisodesA Meditation for Seeking Forgiveness, With Shelly Tygielski: https://tinyurl.com/yynvm6av Radical Acceptance, With Tara Brach: https://tinyurl.com/4k3f563mMessage us or leave a comment on Instagram @scienceofhappinesspod.  E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.Help us share The Science of Happiness!Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

What if you had a magic wand and could better the world in any way? What would you do? We explore a practice shown to help you find your purpose and feel more motivated, resilient and fulfilled in life.Link to episode transcript: https://tinyurl.com/bp7wv7ftEpisode SummaryWhat’s your greater purpose in life? It’s a tough question, especially if you’re feeling uncertain about your future. In this episode, our guest explores that very question—and gets handed a magic wand with the power to make the world a better place.How To Do The Magic Wand PracticeSet aside 15 minutes to reflect and write. Think about the world you live in – your home, your community, and the world at large.Imagine you’ve been given a magic wand, and you can change anything you want to change in the world. What would you want to be different? Why? Describe your ideal world in writing.Now, reflect on what it would take to change the world in this way. Is there anything you can do to help move the world closer to this ideal? If so, explain how; if not, explain why not.Guest: Selina Bilal is a UC Berkeley undergraduate student who is studying psychology, and a Fellow at Greater Good Science Center, where we produce The Science of HappinessExpert Guest: Kendall Cotton Bronk is a professor of psychology in the Division of Behavioral & Social Sciences at Claremont University. Learn more about Bronk’s work: https://tinyurl.com/3s9sjp2dConnect with Bronk: https://tinyurl.com/3p5cepy3 Science of Happiness Episodes like this oneHow to Find Your Spark in Life: https://tinyurl.com/yc8j9a4u What’s Your “Why” in Life? https://tinyurl.com/2vnaswptHappiness Break Related Episodes A Meditation to Inspire a Sense of Purpose: https://tinyurl.com/54uuvh7z Visualizing Your Purpose, With Dacher: https://tinyurl.com/3jvnv35yMessage us or leave a comment on Instagram @scienceofhappinesspod.  E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.Help us share The Science of Happiness!Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Our happiness is interconnected with the well-being of others, both people and the natural world. Step outside of you can, or imagine the outdoors from wherever you are now, and join us for a meditation that’ll help us be better stewards of the natural world.Link to episode transcript: https://tinyurl.com/y3yfjsxaEpisode SummaryA meditation on how we can give back to the earth, led by indigenous activist, artist, and scholar Dr. Lyla June Johnston.How To Do This PracticeSit and take four deep breaths to honor the four sacred directions.Take a moment to stop, and step outside and see what  life flourishes from. Take notice of the little things – a bird bath that provides a safe place for the birds to drink and to bathe. Think about how you can give a small gift to life., Maybe you could plant fruit or nut-bearing trees that could feed you,your neighbors, and the wildlife around you. Following this meditation, think about ways that you can make this a reality. You could order a bird bath from your local feed store. Think of the metaphor of the bird bath. A bird bath is a human creation. And it's a gift to birds. It doesn't benefit us at all. It truly is just a gift to a species outside of our own. Reflect on how this is truly what human beings were born to do – born to be givers, stewards, and caretakers of the earth.Guest Host: Dr. Lyla June Johnston is an indigenous activist, artist, and scholar from the Naaneesht'ezhi Taach'iinii clan of the Diné Nation. For more on her work: https://www.lylajune.com/ Watch her TED talk: https://tinyurl.com/frbe5ya9 Follow her on instagram: https://tinyurl.com/bdfbf8yx Follow her on X: https://tinyurl.com/4jj57n25 Follow her on Facebook: https://tinyurl.com/3cskuh7xScience of Happiness Episodes like this oneHow to Do Good for the Environment (And Yourself): https://tinyurl.com/dmsr2wkm The Healing Effects of Experiencing Wildlife: https://tinyurl.com/murmd98bHappiness Break Related EpisodesHow to Be in Harmony in Nature—Wherever You Are, With Yuria Celidwen: https://tinyurl.com/ynxeeb7aContemplating Our Interdependence With Nature, With Dekila Chungyalpa: https://tinyurl.com/erz2f5de Feeling the Awe of Nature From Anywhere, With Dacher: https://tinyurl.com/y4mm4wu9Message us or leave a comment on Instagram @scienceofhappinesspod.  E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

With the U.S. election swiftly approaching, the political divide can feel overwhelming. But what happens when we recognize the limits of our knowledge? Link to episode transcript: https://tinyurl.com/83a5wbkp Episode SummaryWhen we internally acknowledge the limits of our knowledge, we create space to engage with other points of view. Allowing new perspectives in can help us better assess arguments, and decrease hubris. We will hear from psychologists Tania Israel and Daryl Van Tongeren about embracing opinions different from our own.How To Do This PracticeReflect on an issue you feel strongly about. Ask yourself the following questions when listening to someone’s opinion that differs from your own:How can other people help me to develop a broader or deeper understanding of this topic?Whose story isn't being told here?What's the perspective I'm not seeing? Check in with yourself as you're reading the news, are you just saying, “I agree with that perspective” or are there moments in which you can say, “This challenges me.”This episode was supported by a grant from the John Templeton Foundation, as part of our project on “Expanding Awareness of the Science of Intellectual Humility.” To learn more, go to ggsc.berkeley.edu/ih.Today’s guests: Our guest host today is Allison Briscoe-Smith, a psychologist and Senior Fellow at The Greater Good Science Center.Tania Israel is a psychology professor at UC Santa Barbara and author of the new book Facing the Fracture: How to Navigate the Challenges of Living in a Divided Nation.Daryl Van Tongeren is a psychology professor at Hope College and author of the book Humble: Free Yourself from the Traps of a Narcissistic World.Learn more about Allison Briscoe-Smith: https://tinyurl.com/p3eexvkf Take BerkeleyX: Bridging Differences by Allison Briscoe-Smith: https://tinyurl.com/58z9vmvb Read Facing the Fracture: How to Navigate the Challenges of Living in a Divided Nation, by Tania Israel: https://tinyurl.com/yeyw7k6j Read Humble: Free Yourself from the Traps of a Narcissistic World, by Daryl Van Tongeren: https://www.darylvantongeren.com/booksScience of Happiness Episodes like this one:A Way to Make Work More Meaningful: https://tinyurl.com/mtpay9jwThe Questions to Ask Yourself in an Argument: https://tinyurl.com/3uajhp4tWhen It’s Hard to Connect, Try Being Curious: https://tinyurl.com/nhzj52vcMaking Difficult Interactions More Respectful: https://tinyurl.com/bddafcrwHappiness Break Related Episodes:A Meditation For Connecting In Polarized Times, With Scott Shigeoka: https://tinyurl.com/y6e4vdsdDirect message us or leave a comment on Instagram @scienceofhappinesspod. You can also e-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Loving-kindness meditation, or “metta,” has its roots in Buddhist traditions that date back thousands of years. Studies show it can help nourish your capacity to express love, feel more satisfied in life, and enhance brain areas involved in emotional processing and empathy. Link to episode transcript: https://tinyurl.com/5h3nfwjbEpisode SummaryDacher guides us in a meditation that has been practiced over thousands of years. Together, we will mentally extend goodwill, kindness, and warmth towards others and ourselves, in a series of mantras. How To Do This PracticeFind a comfortable position, you may lie down or be seated.Bring your attention and awareness to the breath at the belly. Inhale and exhale, noticing sensations of breath. Bring to mind someone who you really believe has your best interests in their heart.Choose just one person and bring them to mind as though they were next to you.Imagine them truly wishing for you to be happy and fulfilled. Imagine their smile. Feel their intention of goodness. For a couple more breaths, really take in this wish for your happiness and joy from this person who cares for you.Now letting go of the image of this person, relax into these sensations and feelings for just a couple breaths.With this feeling of support and happiness, bring to mind someone who could really use some extra love.Now repeat to yourself, “May you be safe. May you be happy. May you be healthy. May you live with ease.”As you inhale, draw in this intention. And as you exhale, send it out.Twice more—inhale, drawing in this intention. And then exhale, sending out.Release the image of this person. And just notice the sensations in your own body.Today’s Host: Dacher Keltner Science of Happiness episodes like this one:24 Hours of Kindness: https://tinyurl.com/3dnye335 Being Kind Is Good for Your Health: https://tinyurl.com/2afe5v79 How to Love People You Don’t Like: https://tinyurl.com/5sj388yjHappiness Break related episodes:Wrap Yourself in Kindness, With Jack Kornfield: https://tinyurl.com/3cd6xj23 How to Be Your Own Best Friend, with Kristin Neff: https://tinyurl.com/yc8emecm Wishing Others Well, With Anushka Fernandopulle: https://tinyurl.com/3w2sn96mThis episode was supported by a grant from the John Templeton Foundation on "Spreading Love Through the Media".Tell us about your experiences practicing loving-kindness meditation! Direct message us or leave a comment on Instagram @scienceofhappinesspod. You can also e-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.Help us share The Science of Happiness!Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

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

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/yc5xfwp4Practice: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/fn3bttw6Six Ways to Incorporate Awe into Your Daily Life: https://tinyurl.com/3j5hdtj7How to Choose a Type of Mindfulness Meditation: https://tinyurl.com/py6b729hHow Nature Can Make You Kinder, Happier, and More Creative: https://tinyurl.com/2fmpdpkjWhy is Nature so Good For Your Mental Health? ​​https://tinyurl.com/23zavth3Tell us about your experiences with wildlife! Leave a comment on Instagram @scienceofhappinesspod. You can also e-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.Help us share The Science of Happiness!Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Safe encounters with wildlife can deepen our appreciation for nature, and for other people. Craig Foster of “My Octopus Teacher” shares his transformational experiences with the animals of the ocean.Link to episode transcript: https://tinyurl.com/murmd98bEpisode SummaryVenturing into nature and experiencing wildlife can be transformative. Safe interactions with wildlife encourage us to be more in relation with nature, and each other. In this episode, we hear from Craig Foster of “My Octopus Teacher” and how his interactions with sea creatures have changed his life. We also hear from environmental researcher Liz Lev about the effect on our well-being that being in wild spaces provides.How To Do This Practice:The next time you want to explore the outdoors, find the “wildest” space you can think of. Explore the “wild spaces” in your neighborhood or city, and reflect on your experiences with wildlife. Today’s guests: Craig Foster is the director of My Octopus Teacher, and the co-founder of Sea Change Project. Liz Lev is an environmental researcher and research associate at Harder+Company who that specializes in the intersections of environmental and climate justice issues, mental health, and urban planning.Learn more about Craig’s work:https://tinyurl.com/tyctr6fu Follow Sea Change Project on Instagram: https://tinyurl.com/2pzdx73zWatch My Octopus Teacher: https://tinyurl.com/e87edt4b Follow My Octopus Teacher on Instagram: https://tinyurl.com/mryx4zumLearn more about Liz’s research: https://tinyurl.com/y2afdxpr Read about Liz’s research on wild spaces: https://tinyurl.com/msjsz32tScience of Happiness Episodes like this one:Experience Nature Wherever You Are, with Dacher (Encore): https://tinyurl.com/aj34s585How Exploring New Places Can Make You Feel Happier: https://tinyurl.com/4ufn2tpnWhy We Should Look up at the Sky: https://tinyurl.com/mpn9vj2tHow Birdsong Can Help Your Mental Health: https://tinyurl.com/3tey4rb5Happiness Break Related Episodes:Feeling the Awe of Nature From Anywhere, With Dacher: https://tinyurl.com/y4mm4wu9How to Ground Yourself: https://tinyurl.com/2wv69kwsThis episode was supported by a grant from the John Templeton Foundation on "Spreading Love Through the Media".Tell us about your experiences with wildlife! Direct message us or leave a comment on Instagram @scienceofhappinesspod. You can also e-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.Help us share The Science of Happiness!Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Just a few moments of tuning into nature can make you feel more inspired, connected, and less lonely. Let us guide you through a five-minute noticing nature practice — you don't even have to leave your neighborhood.Link to episode transcript: https://tinyurl.com/aj34s585How to Do This Practice:Find somewhere where you can focus on the natural environment, like your backyard.Take a few slow, deep breaths. Close your eyes or soften your gaze.Notice your belly and chest rise and fall as you breathe. Note the physical sensations of your breath.If you closed your eyes, open them. Let your breath fall into its natural rhythm.Look around you and let your eyes wander slowly through your surroundings: the plants, animals, and bugs. Let yourself be curious about anything that catches your eye and moves you. Rest your awareness there. Pause to appreciate it, and let it hold your attention for a few moments.Turn your awareness to your emotions. How are you feeling? When something you see evokes an emotion, take a mental photo of it. What about it captivated you? What did it make you feel? Write that down in just a few words or sentences, or make a mental note of it. Let your gaze wander again whenever you’re ready, repeating these steps. Today’s Happiness Break host:Dacher Keltner is the host of the Greater Good Science Center’s award-winning podcast, The Science of Happiness and is a co-instructor of the GGSC’s popular online course of the same name. He’s also the founding director of the GGSC and a professor of psychology at the University of California, Berkeley.If you enjoyed this Happiness Break, you may also like these Happiness Breaks:Feeling the Awe of Nature From Anywhere, With Dacher: https://tinyurl.com/y4mm4wu9How to Ground Yourself: https://tinyurl.com/2wv69kwsCheck out these episodes of The Science of Happiness Walk Outside with Inside Out’s Pete Docter: https://tinyurl.com/23vpuj8jWhy We Should Look up at the Sky: https://tinyurl.com/mpn9vj2tHow Birdsong Can Help Your Mental Health: https://tinyurl.com/3tey4rb5Tell us about your nature experience! Direct message us or leave a comment on Instagram @scienceofhappinesspod. You can also e-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.Help us share The Science of Happiness!Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap