The Science of Happiness
This podcast explores research-backed strategies for cultivating happiness, compassion, gratitude, mindfulness, and awe. Hosted by psychologist Dacher Keltner, it features insights from scientific studies and practical exercises. Co-produced by PRX and UC Berkeley's Greater Good Science Center.
Episodes
How to Breathe Away Anxiety
Explore how cyclic sighing, a simple controlled breathing technique, can help reduce anxiety, promote relaxation, and bring greater calm to everyday stressful moments.Summary: In this episode of The Science of Happiness, professional surfer and chemistry professor Sarah Gerhardt shares how she uses cyclic sighing to manage anxiety and stress in everyday situations. Then Stanford psycholog
Happiness Break: A Practice In Appreciating Your Friends
Take a moment to appreciate the friends who know you, support you, and make your life richer with their presence, with author Alex Elle.How To Do This Practice:
Take a few deep breaths: Inhale through your nose and exhale slowly, relaxing your shoulders and jaw.
Bring a friend to mind: Think of someone who has become an important part of your life.
Remember how they’ve known you: Refle
How Smell Shapes Memory
Discover how our sense of smell can transport us back to meaningful memories, shape our emotions, and influence the brain systems involved in memory and mood.Summary: Smell is one of our most powerful and underappreciated senses, with a unique ability to evoke memories and emotions. On this episode of The Science of Happiness, we look at the science behind smell’s close relationship with
Happiness Break: A Meditation on the Uniqueness of Your Voice
In celebration of Latinx Heritage Month, embrace the beauty of your accent in this self-compassion meditation. Mindfulness and meditation teacher Criss Cuervo invites you to reflect on your history, heritage, and connection to your ancestors.How To Do This Practice:
Find a Comfortable Position: Sit in a relaxed yet alert posture, either on a cushion or chair. Gently lower your gaze or cl
How to Protect Your Brain as You Age
What if getting older doesn’t have to mean losing your memory? Learn how neuroplasticity, healthy habits, and simple memory exercises can help keep your brain strong at any age.Summary: We often assume that getting older means our memory and brain function will inevitably decline—but emerging science tells a more hopeful story. On this episode of The Science of Happiness, we’ll explore ho
Happiness Break: Tap into the Joy That Surrounds You
Buddhist meditation teacher, Anushka Fernandopulle, guides us through a practice of Mudita, or appreciative joy, to help us share in the happiness of others.How To Do This Practice:
Get comfortable and ground yourself: Sit comfortably, close your eyes if you’d like, and take a few deep breaths.
Relax your body: As you exhale, release tension in your face, jaw, shoulders, and anywhere el
Talk To A Stranger—It’s Good For You
We often underestimate how much small talk can impact our wellbeing. Research shows that even brief conversations with strangers can boost our happiness and sense of connection, but fear and anxiety often keep us from reaching out.Summary: We often avoid talking to strangers because we assume they’d rather be left alone, or worry the interaction will be awkward. But research shows that ou
Happiness Break: A Practice In Moving Through Stress
Join yoga and meditation teacher Jonathan Relucio for a trauma-informed practice combining mindful movement and breathing to reduce tension and build resilience to stress.How To Do This Practice:
Get comfortable: Sit or lie down and notice the support beneath your body, keeping your eyes open or closed—whichever feels comfortable.
Connect with your body: Bring your attention inward and
Where To Look For Joy
How can we feel more moments of joy? Explore how joy is rooted in connection, gratitude, and paying attention to the people and moments that bring meaning to our lives.Summary: Did you know that joy isn’t just something we feel, but something we practice? On this episode of The Science of Happiness, poet Ross Gay shares how connection and attention can help us cultivate more joy, while ps
Happiness Break: A Body Scan for Calm and Ease
Meditation teacher Spring Washam guides us in a practice of embodied awareness, helping us use the body as an anchor during stressful or overwhelming moments.How To Do This Practice:
Find a comfortable position: Sit upright in a relaxed position where you can comfortably notice the flow of your breath.
Begin at the top of your body: Close your eyes and bring your attention to your head,
Why You Can’t Do It Alone
Can anyone truly succeed alone? We explore how role models, mentors, and strong social support make upward mobility far more possible than grit alone.Summary: What role do the people around us play in shaping our success? Brothers Danny and Gilbert Murillo share how education, mentorship, and their evolving relationship helped them overcome incarceration and systemic barriers to build liv
Happiness Break: Holding Truth With Compassion
Take a moment to connect with your body and make space for difficult emotions with compassion and care. This embodiment practice is guided by Lyla June Johnston, a Diné musician, scholar of Indigenous land management, and community organizer.How To Do This Practice:
Ground yourself in the present: Find a comfortable seated position and take four slow, deep breaths. Notice the feeling of
Why Revenge Feels So Good—and Why It Hurts Us
Neuroscience reveals revenge can become a powerful habit—and that forgiveness may be one of the most effective ways to break the cycle.Summary: After years of bullying led him to almost committing an act of violence, James Kimmel Jr., an assistant clinical professor at the Yale School of Medicine, set out to understand why revenge can be so compelling—and how forgiveness can interrupt tha
Happiness Break: A Meditation to Move Through Anger
Try a practice in accepting difficult feelings like anger or irritation to help keep your cool, feel better overall, and find calm with contemplative social scientist Eve Ekman. How To Do This Practice:
Settle with your breath: Take a few slow, deep breaths, lengthening your spine as you inhale and relaxing your face and body as you exhale.
Notice your body: Scan your body with curiosit
How Joy Helps Save the Planet
Choosing joy over guilt and shame can make climate-friendly habits easier to sustain while improving your own well-being along the way.Summary: Fear may grab our attention, but research suggests joy is what helps us make meaningful, sustainable climate choices. On this episode of The Science of Happiness, discover how small shifts can have a big impact. Scientists Elizabeth Dunn and Jiayi
Happiness Break: Where Did You Come From? A Guided Reflection Practice
Indigenous artist Dr. Lyla June Johnston leads a 5-minute freewriting exercise about our personal journeys. Autobiographical writing has been shown to help do better in relationships and feel more satisfied in life.How to Do This Practice:
Ground yourself: Sit in a comfortable position and take a few slow breaths. Notice the inhale and exhale without trying to change anything. Let your a
How To Find the Wow In Life
What can a singing bird, a neighborhood walk, and a pair of puppet adventurers teach us about awe? Sit down with Wowsabout! creators Dorien Davies and Halle Stanford to discuss helping kids—and grownups—find wonder wherever they are.Summary: Kids may be natural wonder-seekers, but how do we help them hold onto that sense of awe as they grow up? On this episode of The Science of Happiness,
Happiness Break: A Compassionate Letter to Yourself
Take less than 10 minutes to write yourself a letter of care, compassion, and encouragement with psychologist Kristin Neff in this research-backed practice.How To Do This Practice:
Choose an area of self-judgment: Think of one aspect of yourself that makes you feel inadequate, stressed, or not quite good enough.
Name what you're feeling: Write a few sentences about the situation and the
Finding Common Ground in Uncomfortable Times
Across school campuses and communities, students and educators are discovering how listening, curiosity, and everyday conversations can open pathways across differences and help restore a sense of shared humanity.Summary: How do we learn to truly communicate with people who are deeply different than us? In this episode of The Science of Happiness, we follow students and educators practici
Happiness Break: A Walking Meditation With Dan Harris of 10% Happier
Trouble sitting still? Learn to practice meditating by simply walking in this practice guided by 10% Happier host Dan Harris.How To Do This Practice:
Start walking at a comfortable pace in a place where you can move without rushing.
Notice your body moving by paying attention to your feet, legs, and arms as you walk.
Tune into your senses by observing sounds, sights, temperature, and o
How To Step Away from Anxiety
Do you have a hard time calming your nerves? Author Raina Telgemeier tries a practice to get out of her head, one step at a time.Summary: In this episode of The Science of Happiness, bestselling graphic novelist Raina Telgemeier reflects on growing up with anxiety, panic attacks, and emetophobia—the fear of throwing up—and shares how transforming those experiences into stories helped her
Happiness Break: The Unexpected Joy of Slow Looking
What happens when you linger and look closely at a piece of art? Nathalie Ryan, an educator from the National Gallery of Art in Washington D.C., guides us through a slow looking practice shown to help deepen your sense of awe, presence, and connection.How To Do This Practice:
Choose an image to focus on: Pick a piece of art, photograph, postcard, or even a recent photo from your phone th
The Art of Slowing Down
What happens when we slow down enough to really experience art? We visit a museum to discover how slow looking at art can cultivate awe, empathy, and a greater sense of connection in a distracted world.Summary: Art has the power to move us emotionally, physically, and socially—but only if we take the time to truly engage with it. As part of our Cities of Awe series, this episode of The Sc
Happiness Break: A Meditation to Inspire a Sense of Purpose
Take a few minutes to reflect on someone who inspires you, and how you can embody the values you admire in them.How To Do This Practice:
Arrive and Settle: Find a quiet place to sit or stand. Gently close your eyes or soften your gaze. Take a few slow, steady breaths, allowing your body to relax and the noise of the day to quiet.
Call to Mind Someone Who Inspires You: Think of a person
An Awe Walk Through History and Possibility
Noticing the history and beauty around us can shift how we see ourselves—and our communities. An awe walk through Harlem reveals how the stories embedded in public spaces can spark connection, perspective, and a sense of what’s possible.Summary: Cities are full of quiet moments of wonder—if we know how to notice them. In this episode of The Science of Happiness we explore the science of a
Happiness Break: A Loving-Kindness Practice for Yourself
In this gentle practice, psychologist Kristin Neff helps us extend loving kindness inward, offering ourselves the same care and goodwill we naturally give to others.How To Do This Practice:
Settle into your body: Sit comfortably, close your eyes if you’d like, and take a few natural breaths while noticing the weight of your body in the chair and your feet on the floor.
Bring to mind som
How Cities Can Make Space for Awe
A simple experiment turning a parking space into a parklet reveals how small changes to public spaces can spark connection, belonging, and awe. Summary: What if even the smallest changes to our cities could transform how we feel and connect? In this episode of The Science of Happiness, we visit the site of San Francisco’s first parklet, and explore how reclaiming everyday spaces can invit
Happiness Break: Make Uncertainty Part of the Process
Through poetic reflection, Yrsa Daley-Ward helps us embrace the in-between moments, reminding us that the unknown can be the very terrain where real change begins.
Settle into Stillness: Find a quiet space, get comfortable, and take a few slow breaths to arrive in the moment.
Acknowledge the Unknown: Gently notice and name any uncertainty, confusion, or emotional fog you’re feeling with
Happiness Break: How Poetry Helps Us Feel and Heal
What happens in your brain when you read or write a poem? We listen to powerful poetry from you, our listeners, and uncover the neuroscience of why it helps us feel, process, and recover.Scroll down for a transcription of this episode. Today’s Happiness Break Guest:SUSAN MAGSAMEN is a Neurology professor at John Hopkins, and author of the New York Times bestseller, Your Brain On Art: How
Why Work Feels Better Together
From a worker-owned restaurant in Oakland to a nonprofit built on shared leadership, we explore how collective work models can help people feel heard, valued, and more invested in their work.Summary: In this episode of The Science of Happiness, we examine how people can build cultures of care, accountability, and belonging together. Through stories from a worker-owned restaurant and insig
Happiness Break: A Meditation For When You Have Too Much To Do
Does your to-do list feel endless? Try this short, guided practice to help you reflect, reconnect, and release the pressure to do it all perfectly.How To Do This Practice:
Find a Comfortable Posture: Sit or stand tall with a sense of dignity, grounded, yet relaxed.
Take Three Cleansing Breaths: Inhale twice through the nose, then exhale slowly through the mouth. Repeat this three times
What Happens in the Brain When We Improvise
Explore the neuroscience behind musical improvisation—and what it reveals about our natural capacity for creativity.Summary: Creativity may be more natural than we think. Research on musicians and children improvising at the piano suggests that improvisation can quiet the brain’s inner critic while engaging networks linked to exploration, play, and reward. In this episode of The Science o
Happiness Break: A Meditation For Connecting In Polarized Times
Having a curious approach to life can improve our mood, creativity and relationships. Scott Shigeoka leads a visualization exercise to help you approach someone you might disagree with with an open and curious mind.How To Do This Practice:
Ground Yourself: Sit comfortably, close your eyes, and take three slow, deep breaths, noticing the sensation of each inhale and exhale. Let your body
How to Make Work More Satisfying
Finding ways to bend tasks toward your strengths and passions can make you happier, more productive and find more meaning in your life—no matter your job.Summary: On this episode of The Science of Happiness, we explore a research-backed practice in Job Crafting, where you take stock of the tasks that fill your day, how much time and energy they require, what really lights you up, and what
Happiness Break: How to Feel More Connected to Others
Research shows that reflecting on our shared humanity can increase self-compassion and life satisfaction while reducing feelings of isolation. In this practice, Dacher Keltner guides us to look beneath our differences and connect with the qualities that make us human together.This guided exercise draws on a meditation by Sean Fargo, a mindfulness teacher and former Buddhist monk.How To Do
The Science of Love (Episode 3)
Guest host Geena Davis guides us through the research on love that stretches beyond romance and friendship, showing up in our bonds with objects, nature, grief, and the collective moments that connect us to something larger than ourselves.Summary: In this final episode of our 3-part series on The Science of Love, researchers reveal how love expands our sense of self and strengthens our bo
The Science of Love (Episode 2)
Guest host Geena Davis helps us explore how the love we feel —for our partners, friends, family, even our four legged companions—shapes our brains, bodies, and lives.Summary: On this episode of The Science of Love with Geena Davis, we delve into the many forms of love, and experts share research on how small daily actions, physical touch, and emotional attentiveness strengthen relationshi
The Science of Love (Episode 1)
In a culture that often reduces love to romance, Geena Davis helps us explore the science of love across the lifespan—revealing how our bonds with parents, friends, partners, and communities shape our health, happiness, and survival.Summary: Love is commonly understood as a feeling, yet scientific research increasingly points to its role as a core biological drive. In this episode of The
How to Keep Your Humanity
Discover what happens to our well-being when we respond to suffering with compassion, collective action, and why choosing to care can help us hold on to our shared humanity.Summary: In the face of widespread suffering, many of us struggle with how to respond without becoming overwhelmed or numb. Drawing on research and real-world experience, this episode of The Science of Happiness examin
Happiness Break: Finding Calm in Uncertainty
Psychologist and stress expert Elissa Epel leads us in a gentle, science-backed practice to calm our nervous systems and meet uncertainty with greater ease and acceptance.We want to hear from you! Take our quick 5-minute survey to tell us what you love, what you want more of, and how we can make the show even more inspiring and useful. Everyone who completes the survey can enter a drawing
How Qigong Can Calm Your Mind and Body
Studies show qigong can strengthen your body and mind, and reduce cortisol levels. We explore this Chinese meditative movement practice that dates back over 4,000 years.Summary: After a period of intense stress, loss, and physical disconnection, one guest turns to qigong—a gentle, meditative movement practice rooted in traditional Chinese medicine—to reconnect with their body and calm the
Happiness Break: An Affirmation Practice for the New Year
This New Year, affirm the wonderful qualities you already possess with this meditative writing practice with Chris Murchison called "I Am."How To Do This Practice:
Settle your body and breath: Find a comfortable seat. Close your eyes or soften your gaze. Take a few slow, deep breaths. Feeling your belly and lungs expand. Bringing your attention into the present moment.
Notice what’s her
How Stories Shape Belonging
Learn how the stories we tell and hear shape our relationships, values, and sense of belonging.Summary: Storytelling is more than entertainment. It shapes how we think, feel, and relate to others. In this episode of The Science of Happiness, we dive into how immersive narratives calm stress, inspire reflection, and foster compassion across differences. We also explore how stories of resil
Happiness Break: Una meditación para enraizar, con Diana Parra (español)
También tenemos esta meditación en Español.Transcription: https://tinyurl.com/4rjmambm
Happiness Break: A Meditation to Inspire a Sense of Purpose
Take a few minutes to reflect on someone who inspires you, and how you can embody the values you admire in them.You can also listen to this episode in Spanish here: https://tinyurl.com/4rjmambmHow To Do This Practice:
Find a quiet moment and settle your body: Sit or stand somewhere you feel safe and comfortable. Take a few slow breaths and let your body soften, releasing the noise of the
The Power of a Collective Pause
Explore how students are using simple mindful breathing practices to navigate stress, stay grounded, and support their classmates.Summary: Classrooms often are confronted with difficult topics that can leave students overwhelmed and anxious. In this episode of The Science of Happiness, we highlight how college student Evelyn Mata brought calm to herself and peers during an Immigration Stu
Happiness Break: How Connecting With Ancestors Deepens Belonging
Through a gentle ancestral meditation, discover how grounding in your roots can open the door to healing, meaning, and a deeper sense of belonging.How To Do This Practice:
Settle Into Your Body: Notice whether you’re sitting, standing, or walking, and gently bring your attention to the natural rhythm of your breath.
Ground Yourself Through the Earth: Feel the weight of your body suppor
How to Feel Better About Yourself
Self-compassion reduces our feelings of shame and self-doubt. We explore a practice to help quiet our inner critic with kindness.Summary: What does your inner critic sound like? Many of us carry echoes of past misunderstandings, pressures, or expectations. Voices that show up as shame, self-judgment, or the belief that we’re not doing enough. This episode explores a self-compassionate wri
Happiness Break: A Meditation for When Gratitude Feels Hard
When gratitude feels distant, gently notice what’s here now— creating space for both heaviness and small moments of appreciation.How To Do This Practice:
Get Comfortable: Sit upright or lie down. Whatever feels most supportive. Then soften your gaze or close your eyes.
Take Three Slow Breaths: Let your body begin to settle. Feel the tension release a little more with each exhale.
Notic
Being Kind Is Good for Your Health
Doing good for others benefits our own minds and bodies, as well. We explore the science of kindness.Summary: On this episode of The Science of Happiness we explore how everyday acts of kindness strengthen our sense of connection and belonging, and why our brains are built to feel good when we support others. Drawing from both research and lived experience, we examine how even small gestu
Happiness Break: Finding Peace Through Forgiveness
Explore a gentle practice for releasing resentment and finding freedom through forgiveness.How To Do This Practice:
Prepare Your Space and Body: Find a quiet, safe place to sit and take slow, grounding breaths. Notice any tension in your body and gently release it with each exhale.
Identify Who You’re Ready to Forgive: Bring to mind two or three people who have hurt you, and start with
The Science of Letting Go
Discover how forgiveness reshapes the brain, eases the body, and helps us move forward with greater compassion and freedom.Summary: Forgiveness isn’t about forgetting or excusing—it’s about releasing the grip of resentment so we can make room for peace. Research shows it also engages empathy, strengthens emotional regulation, and helps us reconnect with what truly matters. In this episode
How Rituals Keep Us Connected
We explore Día de los Muertos as a ritual that nurtures community, imbues loss with meaning, and helps us process grief while also connecting through shared joy.Summary: We investigate how Día de los Muertos, or Day of the Dead, rituals strengthen family ties and cultural identity, and learn about its evolution from a 3,000 year old practice to a global celebration. We look at key elemen
Happiness Break: How to Be Your Own Best Friend
Show yourself real self-kindness in less than 10 minutes with this self-compassion break guided by psychologist Kristin Neff.How To Do This Practice:
Identify what’s hard right now: Bring to mind a real situation that’s causing you stress, sadness, or self-criticism, something that’s currently difficult. It could be a mistake, a relationship challenge, or a feeling of not being enough.
Why Our Brains Find Meaning in Random Patterns
What happens when imagination meets perception, and ordinary objects come alive? We explore the science of pareidolia.Summary: Our minds are wired to find meaning, even in randomness— which is why sometimes we can see faces and patterns in everyday objects. In this episode of The Science of Happiness, we explore how this phenomenon, called pareidolia, can shift how we experience our surro
Happiness Break: Six Minutes to Connect with Your Body, with Dacher
Dedicating a little time to tune into your body fortifies you to better handle the stresses of daily life.How To Do This Practice:
Find your space: Choose a quiet place where you feel safe and comfortable. You can sit, stand, or lie down, whatever helps you relax. If sitting, rest your hands on your thighs; if standing, let them hang by your sides.
Begin with your breath: Close your eyes
The Case for Hope, With Rebecca Solnit
We explore how embracing uncertainty enables us to move beyond climate anxiety and despair to hope and action, with author and activist Rebecca Solnit.Summary: When you think about climate change, do you feel hope? In this episode of The Science of Happiness, we examine what it means to feel hopeful for the future of our planet. Renowned writer and activist Rebecca Solnit shares why she l
Happiness Break: Finding Yourself in Silence
Zen and mindfulness teacher Henry Shukman guides us in a meditation that invites us to listen deeply and find clarity in quiet.How To Do This Practice:
Find Stillness: Sit comfortably in a quiet space. Close your eyes if you’d like, and allow your body to settle.
Bring Your Attention to the Present: Take a few deep breaths. Let go of to-do lists or distractions, gently arriving in this
What to Do When Stress Takes Over
Learn why uncertainty fuels anxiety and how noticing our body’s stress signals can help us find calm.Summary: One in five adults in the U.S. report living with anxiety, and many of us struggle to control or avoid the feelings that come with it. Science shows that tuning into the body, rather than resisting discomfort, can actually reduce anxiety and strengthen resilience. Join us on The S
Happiness Break: A Meditation to Connect to Your Roots, with Yuria Celidwen
When was the last time you thought about your ancestors? This guided meditation by Indigenous scholar Yuria Celidwen will help you connect to your heritage and reap the potent benefits of remembering your roots.How To Do This Practice:
Arrive and Center: Find a comfortable position. Close your eyes if you’d like. Place your attention at the center of your chest. Notice how your chest exp
What Happens When Caregivers Dance
Even just a few minutes of dancing can shift energy, release emotions, and remind us to care for ourselves while we care for others.Summary: Dance isn’t just fun—it’s scientifically shown to make us happier, ease stress, and strengthen social bonds. From swaying in the kitchen to joining a community class, movement helps us regulate our nervous systems and reconnect with joy. In this epis
Happiness Break: A Science-Backed Path to Self-Forgiveness
Through breath, compassion, and kind words to yourself, this guided meditation helps you forgive yourself, let go, and move forward with love.How To Do This Practice:
Get Comfortable: Sit upright but relaxed. Close your eyes or soften your gaze, and take a few slow, deep breaths. Inhale gently through your nose and slowly, twice as long, through your mouth.
Bring Something to Mind: Thin
How Gentle Touch Builds Connection
Research shows that simple practices such as self-hugs, soothing touch, and hand-to-heart can calm the nervous system, supporting caregivers and the children in their care.Summary: From parents to teachers, caregiving can be overwhelming and exhausting. This episode of The Science of Happiness dives into simple touch-based strategies that promote calm, reduce stress, and foster stronger c
Happiness Break: A Meditation for When You Feel Uneasy
In this guided meditation with poet and teacher Henry Shukman, learn how allowing discomfort, rather than resisting it, can open the door to greater calm and self-compassion.How To Do This Practice:
Find a Comfortable Position: Sit comfortably, either upright with your head balanced or reclining, and relax your jaw, shoulders, and hands.
Invite Warmth and Softness into the Body: Gently
How To Tap Your Way to Calm and Clarity
There’s a tapping practice shown to ease stress, balance emotions, and support healing. We explore the science behind Emotional Freedom Technique, or EFT.Summary: Emerging research shows that a body-tapping technique called Emotional Freedom Technique, or EFT, can help calm the nervous system, improve emotional awareness, and support healing from trauma. In this episode of The Science of
Happiness Break: A Meditation for When Others Are Suffering
Witnessing the suffering of others can be deeply painful. In this guided meditation, Anushka Fernandopulle helps you cultivate both compassion and the ability to soothe yourself in the face of that pain.How to Do This Practice:
Find somewhere peaceful, sit down and get comfortable. Once you’re ready, gently close or soften your eyes.
Start taking deep breaths and relax your body. Part b
David Byrne on How Music Connects Us
Music helped former Talking Heads frontman David Byrne come out of his shell and connect with others—and research shows he's not alone. We explore the science behind how music shapes our social lives.Summary: Musician and artist David Byrne reflects on how music opened his world as a shy kid, offering both an outlet and a sense of belonging. We delve into the science behind music's social
Happiness Break: How to Awaken Joy, with Spring Washam
Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam.How to Do This Practice:
Reflect on an area of your life that brings you joy—whether it’s a small moment, an activity, or a connection.
Imagine experiencing that joyful moment. Feel the smiles, peace, and lightness it brings. Let yourself fully connect with the positive emotions.
As yo
The Science of Trusting Your Intuition
What if burnout isn’t a breaking point, but an invitation to slow down, tune in, and hear the intuition you have been trying to say all along?Summary: When we’re deep in burnout, even the simplest decisions can feel overwhelming. This episode of The Science of Happiness explores the difference between urgency and intuition, and what it takes to rebuild trust in your inner knowing. It’s a
Happiness Break: Smiling From The Inside Out
Just a soft smile and a few minutes of breath can shift your mood, lower stress, and deepen your sense of connection.How To Do This Practice:
Settle In: Find a comfortable seat, rest your hands gently, and soften your gaze or close your eyes.
Breathe and Soften: Take a few slow, deep breaths. In through the nose, out through the mouth, relaxing your face, jaw, and neck.
Form a Gentle
How Parks Keep Us Connected
From childhood adventures to post-trauma recovery, explore how our parks support our well-being— and why access to them matters.Summary: Nature has long been a source of wonder, healing, and connection. But access to those green spaces—from neighborhood parks to national treasures—are increasingly at risk. In this episode of The Science of Happiness, we hear how awe-inspiring outdoor expe
Happiness Break: Embodying Resilience, With Prentis Hemphill
What if you could tap into your inherent resilience at any time? Prentis Hemphill guides a meditation to turn good memories into a state of resilience.How To Do This Practice:
Get Comfortable in Your Body: Find a position, seated, standing, or lying down, that feels right. Move, shake, or sound out anything that helps you arrive in your body.
Conjure a Resilient Memory: Call to mind a m
How to Feel More Hopeful
How can we build a sense of hope when the future feels uncertain? Poet Tomás Morín tries a writing practice to make him feel more hopeful and motivated to work toward his goals.Summary: Can writing about your hopes make you feel more optimistic? In this episode, poet Tomás Morin tries a hope-focused writing practice developed by psychologist Charlotte Van-Oyen Witvliet. Backed by research
Happiness Break: A Meditation For When You Have Too Much To Do
Does your to-do list feel endless? Try this short, guided practice to help you reflect, reconnect, and release the pressure to do it all perfectly.How To Do This Practice:
Find a Comfortable Posture: Sit or stand tall with a sense of dignity, grounded, yet relaxed.
Take Three Cleansing Breaths: Inhale twice through the nose, then exhale slowly through the mouth. Repeat this three times
How To Do Hard Things
What happens when the world sees you as a hero, but you feel lost inside? Abby Wambach, a trailblazer in women’s soccer, shares how facing life’s challenges after retirement helped her discover truth, healing, and self-love. Summary: Abby Wambach spent years chasing excellence as a world-class athlete, only to find that winning gold didn’t bring the inner fulfillment she craved. In this p
Happiness Break: Make Uncertainty Part of the Process
Through poetic reflection, Yrsa Daley-Ward helps us embrace the in-between moments, reminding us that the unknown can be the very terrain where real change begins.
Settle into Stillness: Find a quiet space, get comfortable, and take a few slow breaths to arrive in the moment.
Acknowledge the Unknown: Gently notice and name any uncertainty, confusion, or emotional fog you’re feeling with
Our Brains on Poetry
Learn how poetry can help your brain handle stress, process feelings, and spark insight.Summary: This episode of The Science of Happiness is part of our series Using Art As Medicine. We explore poetry, one of the oldest artforms, powers our brains, calms our nervous systems, and reduces anxiety by opening doors into our psyche. Whether you're reading or writing it, elements like rhythm, m
Happiness Break: How to Awaken Your Creative Energy
Spring Washam guides us on a gentle visualization to help you tap into the joy, wonder, and possibility that creativity brings.How To Do This Practice:
Settle In: Sit comfortably, close your eyes, and take a few deep breaths to ground yourself in the present moment.
Invite Creativity: Silently welcome the creative energy of the universe, setting the intention to open to inspiration and
How Art Heals Us
We explore how making art can ground us in the present and be a space of healing, connection, and joy.Summary: We explore how creative expression can support emotional resilience and physical healing in the face of life’s hardest moments and how simple acts of art-making— whether painting, drawing, or doodling—can offer grounding, release, and joy.This episode is made possible through the
Happiness Break: Making Space for You, with Alex Elle
Consider what you want to make space for in your life in this 6-minute contemplation guided by Alex Elle.
Find a quiet place, settle your body, and reflect on where you want more clarity or ease in your life.
Breathe deeply, filling your belly on each inhale and softening your body on each exhale.
Notice the fears, doubts, or stresses you’re carrying and gently commit to letting them
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