The Science Of Happiness

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 generous support of the John Templeton Foundation.Scroll down for a transcription of this episode.Guests:SHABNAM PIRYAEI is an award-winning writer, filmmaker, and teacher.Learn more about Shabnam here: https://shabnampiryaei.com/Follow Shabnam on Instagram here: @shabnampiryaei DR. GIRIJA KAIMAL is a leading researcher in art therapy who has studied how creative expression supports people.Learn more about Dr. Kaimal here: https://girijakaimal.com/Related The Science of Happiness episodes:  Why Grownups Should Be Playful Too: https://tinyurl.com/4r85dc7mWhy Going Offline Might Save Us: https://tinyurl.com/e7rhsakjHow Awe Hel

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 go. Pick one phrase from the meditation that speaks to you most deeply (e.g., In the presence of chaos, I will make space for inner peace). Write it down on a sticky note and place it somewhere visible to keep the intention alive throughout your day. Close your practice by offering yourself grace, trusting that making space takes time and patience. Scroll down for a transcription of this episode.Today’s Happiness Break host:ALEX ELLE is a breathwork coach, author and restorative writing teacher.Learn more about Alex here: https://www.alexelle.com/aboutFollow Alex on Instagram: https://www.instagram.com/alex_elle/Follow Alex

Trees aren’t just competing for sunlight and soil—they’re also looking out for one another. Scientist Suzanne Simard reveals the unexpected ways trees communicate, share resources, and support us.Summary: We dive into what we can learn from the neural networks of forests, evolution and cooperation, and how trees are a fundamental solution to the climate crises we are facing today with ecologist Suzanne Simard. She also shares her forest gratitude practice and invites us to reflect on what it means to feel a sense of belonging in the forest. How To Do This Practice: Go to a forest or natural space, ideally near yew trees or other trees you feel connected to. Sit quietly, even if you're tired or unwell, and allow yourself to simply be there. Acknowledge the presence and life of the trees around you. Offer your gratitude to the trees—for their medicine, their strength, or simply their being. If you're with loved ones, invite them to join in the gratitude. Feel the connection between yourself, the trees, an

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.How To Do This Practice: Get Comfortable: Find a quiet spot. Sit or stand in a relaxed position. Take a few deep breaths to settle your body and mind. Think of a Friend: Picture a friend who has supported you. Notice how it feels to remember their care. What have they given you? Kindness, courage, laughter? Think of a Family Member: Now think of someone in your family (or chosen family) who’s helped you. What moment comes to mind? How did they support you? Name what they gave you. Think of a Mentor: Bring to mind a mentor or guide—someone who’s taught or encouraged you. How did they help you grow? What gift did they offer? Wisdom, strength, direction? Feel the Support: Picture all three people around you. Let yourself feel supported and held. Breathe in that sense of connection. Scroll down for a transcription of this episode.Rela

What happens when we replace sky-gazing with screen-scrolling? Discover how digital life impacts happiness and what Gen Z can teach us about reclaiming control over our well-being.Summary: Smartphones have become our constant companions, but at what cost? This episode of The Science of Happiness explores how our digital lives are reshaping how we think, feel, and connect. From social media’s pull to the decline of face-to-face connection, we look at what we lose—and what we can regain—by stepping away from screens and into nature, quiet, and deeper connections.Scroll down for a transcription of this episode.Ways To Do A Digital Detox:  Turn off your phone before bed to improve sleep and create space from screens. Wait to turn it on in the morning, noticing how you feel and stretching that screen-free time. Do meaningful work before going online to protect your focus and creativity. Keep notifications silenced unless you're expecting something urgent. Turn off WiFi and browsers when you need to concentrat

Embrace the beauty of your accent in this self-compassion meditation that guides you in a reflection of 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 close your eyes if that feels comfortable. Focus on Your Breath: Take a deep breath in and slowly exhale. Allow yourself to transition from your daily activities into this moment of reflection. Acknowledge Your Accent: Bring awareness to the way you speak, recognizing that your voice carries your history, culture, and personal journey. Repeat Self-Compassion Phrases: Silently or aloud, repeat affirmations such as, “my accent makes me unique,” “my accent carries my story,” “my accent connects me to my ancestors.” Place a Hand on Your Heart: If it feels right, gently place a hand on your heart, offering yourself warmth and kindness as you continue to breathe deeply. Close with Gratitude: Take a final de

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.Summary: Simple mindfulness practices, like a body scan, can help cultivate presence and reduce stress. By tuning into the body with curiosity and awareness, we can deepen our connection to ourselves and those we care for. The practice encourages a gentle shift from overthinking to embodied presence, fostering calm and resilience. Whether you're a parent, caregiver, or simply seeking more ease in daily life, this episode offers a practical tool for grounding and self-care. Scroll down for a transcription of this episode. How to do this practice:  Get comfortable, sit or lie down in a quiet space, closing your eyes if you’d like. Focus on your breath, take slow, deep breaths, noticing the sensation without changing it. Scan your body, move your awareness from head to toe, observing sensations without judgment. Spend a few moments on each area before moving to

Take a break from ruminating with Lama Rod Owens as he leads you in a meditation to cultivate a sky-like mind. How to Do This Practice: Get Comfortable: Sit or lie down in a relaxed, balanced position. Settle into Your Body: Notice how your body feels and allow yourself to settle. Observe Your Thoughts: Watch thoughts and emotions rise and fall without judgment. Visualize the Sky: Imagine your mind as a vast sky and your thoughts as passing clouds. Detach from Thoughts: Say to yourself, “This is just an experience, passing through.” Return to the Present: Shift your attention back to your body and the support beneath you. Today’s Happiness Break host:LAMA ROD OWENS is a Buddhist teacher, author and activist passionate about creating engaging and inclusive healing spaces.   Learn more about Lama Rod Owens: https://www.lamarod.com/Follow Lama Rod Owens on Instagram: @lamarodofficial Follow Lama Rod Owens on Facebook: @lamarod Follow Lama Rod Owens on Twitter: @LamaRod1Related Happiness Break episodes:How

An art-form powerful enough to prescribe — from ancient traditions to modern neuroscience, we uncover how music, including lullabies, function as a form of medicine.Summary: Music has a unique ability to calm, heal, and bring people together, and lullabies are one of the earliest ways we experience this connection. In this episode, we explore how music affects the brain, reduces stress, and strengthens bonds between caregivers and children. Through science and personal stories, we reflect on the deep emotional power of lullabies and their role in both everyday life and moments of challenge. From ancient traditions to modern research, we uncover why lullabies remain a universal source of comfort.Scroll down for a transcription of this episode. Today’s Guests: ALEXIS CARIELLO is a social worker who was prescribed music to help manage her perinatal anxiety. DR. DANIEL LEVITIN is a neuroscientist, musician, and bestselling author of the books, Music as Medicine: How We Can Harness Its Therapeutic Power and I Hear

How to Do This Practice: Find a Comfortable Space: Choose a place where you feel comfortable moving and making noise. You can do this practice standing or seated, whatever feels best for you. Start with a Basic Clap: Clap your hands together lightly, palm to palm. Keep the pressure soft so it doesn’t hurt. Try a few claps, following a steady rhythm. Add Chest Percussion: After each clap, tap your sternum lightly with your right hand, then with your left hand. Repeat this rhythm several times. Incorporate Leg Taps: Extend the pattern by adding taps on your thighs. Repeat the Full Pattern: Put it all together in a continuous loop— clap, chest (right, left), legs (right, left). Maintain the rhythm and repeat without pauses. Focus on the sensation of movement and sound as a mindful practice. Scroll down for a transcription of this episode.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: htt

In a world that emphasizes romantic relationships, we explore the science of friendships in humans and our primate relatives—how we make them and how they not only influence health and happiness, but our survival. Episode Summary: Romantic love gets plenty of attention, but what about the friendships that sustain us through life’s ups and downs? In this episode, we explore the science and significance of deep friendships, how they contribute to our mental and emotional health, and why they deserve just as much care as romantic relationships. We also discuss practical ways to strengthen friendships and rethink how we define meaningful connections.Scroll down for a transcription of this episode.This is part of our series The Science of Love, supported by The John Templeton Foundation.Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox: tinyurl.com/7daylovechallengeToday’s Guests:DR. MARISA G FRANCO is a psychologist and p

Experience the physical sensations of love through this guided meditation that nurtures connection, relaxation, and emotional awareness.How To Do This Practice:  Sit or lie down in a relaxed posture. Close your eyes or soften your gaze. Take a deep breath in, then slowly exhale. Notice the weight of your body and release any tension in your shoulders, jaw, or hands. Recall a time when you felt deeply loved and cared for—whether from a person, pet, or a meaningful experience. Instead of focusing on the memory itself, notice where love manifests in your body—warmth in your chest, a tingling in your hands, a soft smile, or gentle relaxation. With each inhale, visualize love spreading through your body like a warm light or soft energy, filling your heart, arms, and entire being. Allow yourself to fully experience this embodied sense of love, knowing it is always within you. When ready, bring awareness back to your surroundings, wiggle your fingers and toes, and take a final deep breath before opening your eyes. S

Scroll down for a transcription of this episode.Can a simple set of 36 questions build love and intimacy? We explore the science behind how the questions we ask and the way we listen shape our closest relationships.Episode summary:  In this episode of The Science of Happiness, we break down the science behind a practice designed to deepen connection—whether in romantic relationships or friendships. We’re joined by Amber and Ben Wallin, the hilarious and heartfelt couple who’ve shared their marriage and parenting journey with millions on TikTok. They put these 36 questions to the test. Later, we’ll dive into the power of listening and how it shapes our relationships with Yale psychologist Jieni Zhou.This is part of our series The Science of Love, supported by The John Templeton Foundation.Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox: tinyurl.com/7daylovechallengeToday’s Guests:AMBER WALLIN is an LA-based comedian,

Scroll down for a transcription of this episode.Cultivate a sense of original love — a universal connection that nurtures joy, safety, and belonging — with meditation teacher Henry Shukman.How to Do This Practice: Find a comfortable position, either seated with a balanced, unsupported spine or resting back into support. Sense the solidity of your body resting on the earth, recognizing your deep connection with it. Observe the sounds around you, the sensations in your body, and any passing thoughts. Remember that you are not separate. Your nervous system, your emotions, and even your breath are part of a vast, shared experience. You are connected not only to other humans but to all living beings. Sense the loving quality in this awareness—an unconditional, foundational love that is always present. If continuing, remain in stillness and deepen your awareness. When finished, bring small movements into your body, breathe deeply, and return to your surroundings with a sense of connection and calm. Today’s Happines

Scroll down for a transcription of this episodeFrom daily check-ins to meaningful compliments and planned dates nights, we explore a 7-day love challenge to help couples strengthen their relationships. Developed by renowned psychologists Julie and John Gottman. Based on decades of research, this week-long practice offers simple, actionable steps to deepen connection and nurture relationships. From meaningful check-ins and heartfelt compliments to the importance of touch, we uncover how small, intentional actions can create lasting bonds. Whether you're looking to reignite romance or strengthen your partnership, the 7-day love challenge provides practical tools to bring more love and connection into your life.Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox at greatergood.berkeley.edu/7daylovechallengeThis is part of our series The Science of Love.Day 1: Do a 10-minute check-in. This is great to do at the beginning or

Scroll down for a transcription of this episodeCultivate 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 you reflect, silently say to yourself, “May my joy and my happiness increase.” Allow this intention to sink into your heart. Bring to mind someone in your life who is experiencing happiness or success. Picture them in their joyful state. In your mind, say to them, “May your joy and happiness increase.” Or, “I’m happy for your happiness. May your happiness continue.” Remind yourself that joy is limitless, like the stars in the universe. Celebrating the joy of others enhances your own happiness. Today’s Happiness Break Guide:Spring Washam, is a meditation teacher based in Oakland, Cali

We explore how embracing awe can uplift caregivers, providing tools to nurture themselves while nurturing others.Sign up for our Caring for Caregivers Newsletter!Join our newsletter community by providing your information below and we'll send you 4 research-backed podcast episodes and articles on how to nurture well-being and build stronger caregiver-child relationships over the next year… For free!  Summary: This week on The Science of Happiness, we explore how moments of awe can transform caregiving. By incorporating awe through music, nature, and shared experiences, Noam Osband and Devora Keller found ways to refresh themselves and foster connection within their two young children. Their stories illuminate the impact of awe on parenting and caretaking, and the importance of intentionally cultivating wonder to enhance caregiving and strengthen bonds.This episode was supported by the Van Leer Foundation, an independent Dutch organisation working globally to foster inclusive societies where all children and c

A meditation to cultivate a sense of awe by focusing on new beginnings -- whether it’s a budding plant, a new friendship, or a recent moment of wonder.How to Do This Practice: Find a quiet, comfortable space. Sit or lie down, close your eyes if you wish, and take deep breaths to center yourself. Bring your awareness to the present moment—notice your breath, body sensations, and surroundings without judgment. Reflect on new beginnings in your life. Picture meeting someone new and feeling curiosity about their stories, recall a moment of awe, like hearing a piece of music that moved you, imagine the growth of a budding plant, reaching for the light. Focus on a recent moment of awe that touched you. Notice how it feels in your body and let the sensations linger. When ready, gently open your eyes and carry this renewed sense of wonder into your day. 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

Dance, one of humanity's oldest art forms, traces its roots back over 10,000 years. Its rhythmic movements are known to release endorphins, strengthen connections, and even increase our pain tolerance.Summary: This week on The Science of Happiness, we explore how dancing connects us, enhances well-being, and fosters community. Lori Arnett, a NASA engineer, shares how a month-long dance practice brought her closer to her daughters and colleagues, offering moments of calm and joy. She reflected on how dancing parallels her work at NASA, where teamwork enables extraordinary achievements. Dr. Bronwyn Tarr, an expert on the science of dance, also reveals how synchronized movement not only enhances mood and reduces stress but also raises our pain threshold by triggering the release of endorphins.Transcript: https://tinyurl.com/5t4ssxy4Guests: Lori Arnett, Associate Director for Digital Transformation for the Aerosciences Evaluation and Test Capabilities (AETC) within the Aeronautics Research Mission Directorate (AR

Feeling burned out? Join Dr. Kristen Neff as she guides us through a calming practice to bring kindness and support to ourselves during tough times.How to Do This Practice: Sit in a quiet, comfortable space, close your eyes if you wish, and take deep breaths to center yourself. Observe how you’re feeling—physically and emotionally—without judgment. Acknowledge your struggle: This is hard. Burnout is a natural human response to stress. Offer yourself kindness. Imagine a compassionate voice saying: I’m here for you, you’re doing your best, you’re loved just as you are. Let these words fill you with warmth and calm. When ready, open your eyes and bring this renewed energy into your day. Today’s Happiness Break Guide: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.More Happiness Breaks like this one:The He