The Science Of Happiness

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 h

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 breaths Take a few moments to take in your environment. What colors, shapes, and objects do you see? Set a timer and for the next two minutes, draw something that caught your attention. Don’t worry about how it looks and try to stay in the moment. Once time is up, spend a moment appreciating what you drew. Think about the impact of slowing down and doing something fun has had on your day. Today’s Happiness Break host:Chris Murchison is a meditation teacher, artist and speaker. He currently works as an independent advisor for organizations interested in improving their work cultures.Check out Chris’s GGSC profile: https://tinyurl.com/32htut6nLearn more about Chris’s art and other work: https://chrismurchison.com/aboutFollow Chris on Instagram:

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-

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: Thi

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 ex

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 co

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 re

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

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 sta

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 Practice Set 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, explai

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 Practice Sit 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 fe

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, “Thi

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 Practice Find 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

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 Scien

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

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

Exploring novel places and having diverse experiences is important to our well-being and can make us feel happier. This week, Ike Sriskandarajah, a producer for This American Life, takes us with him as he explores new parts of New York City.Link to episode transcript: https://tinyurl.com/seystc6cEpisode summary: Shaking yourself out of your normal routine can be hard–but studies show it’s worth it. Creating space for variety, novelty, and awe in our lives is essential for our well-being. Exploring new and diverse environments in our daily life can lead to better stress resilience and can make us feel better. In this episode, investigative journalist Ike Sriskandarajah, shares his experience exploring new places with his family in New York City. Then, we hear from Aaron Heller, a neuroscientist and assistant professor at the University of Miami's Department of Psychology, who studies how exposure to novel places can make us happier. Practice: Break out of your usual daily routine–take a route to work you have

Connect to yourself and the land you stand on in under 10 minutes with this grounding practice led by Indigenous scholar Dr. Yuria Celidwen.Link to episode transcript: https://tinyurl.com/3at8hrsuHow to Do This Practice:  If possible, go outside and find some natural ground, like grass or dirt. If you're wearing shoes or socks, take them off and place the soles of your feet directly on the ground.  Bring your attention to the earth beneath you. Allow it to hold you, paying attention to how it feels — soft, firm, reliable. Imagine you're starting to grow roots from the tip of your toes, digging deep into the earth. Visualize energy and wellness flowing through your roots to your toes, into the soles of your feet, your thighs and knees, then base of the spine and upwards into your chest, expanding the whole center of your chest. Take a full, deep breath and contemplate the  openness you feel in your chest. Look up towards the sky and open your eyes, allowing all of your senses to awaken to the sounds, smells, c