The Science Of Happiness

Everyday activities, such as cleaning and gardening, can be sources of joy and opportunities for mindfulness. This week, our guest shares his experience practicing mindful sweeping on the temple stairs in Kyoto, Japan with Shoukei Matsumoto, a Buddhist monk.Link to episode transcript: https://tinyurl.com/3r6ju2whThe Science of Happiness is now Instagram, and we'd love for you to follow us! You can find us at @ScienceofHappinessPod. We're going to go behind the scenes of our episodes, and share how to do the practices we talk about on the show. The first 100 followers will be included in a raffle to win a signed copy of host Dacher Keltner's newest book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life.Episode summary:Many of us see yard work as a chore. But what if we shift our perspective and instead see it  as an opportunity to practice mindfulness? This week on The Science of Happiness, our guest  shares his experience of sweeping the steps of a Buddhist temple in Kyoto, Japan, an

Last week on The Science of Happiness, we discussed the scientifically proven health benefits of the ancient Chinese practice of qigong with Harvard psychologist Peter Wayne. This week, we practice a standing meditation, with qigong master Sherry Zhang. Link to episode transcript: https://tinyurl.com/3t5wdexeHow to Do This Practice: Take a moment to stand upright with your feet together and take a few deep breaths. Have your eyes looking forward. Soften your knee. Gently shift your weight onto your left leg and step your right foot aside. Face your palms inward, with your fingers relaxed and pointing down.  With your chin slightly in, relax both shoulders, and tuck in your tailbone. Ground your feet and relax your knees, armpits, and fingers. Take a deep breath and exhale.  Spend a few moments focused on your natural breathing and relaxed body. Now, bring your right foot back, so both feet are together. Lengthen your spine.  Take a moment to observe how your body feels, until your breathing slows.  Next, brin

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.Link to episode transcript: https://tinyurl.com/2ywsck4eEpisode summary: Finding calm in your day to day life can be stressful, especially in a world that seems to be moving at such a rapid pace. Your life can change in an instant– and it can be really difficult to get yourself on your feet again. On this episode of The Science of Happiness, Ace Boral, an Oakland-based chef, joins us to try Qigong. Ace talks about his health struggles over the past four years, and how incorporating Qigong into his life over the past few weeks has helped him find mental clarity, emotional balance, and confidence in himself. Then we hear from Harvard psychologist Peter Wayne who has practiced and studied the benefits of Xigong. Today’s guests: Ace Boral is an Oakland-based chef.Peter Wayne is an Associate Professor of Medicine, and serves as the Director for the

Here's a favorite of ours: visualize your best possible self and tap into your inherent enough-ness with this guided meditation by Justin Michael Williams.Link to episode transcript: https://tinyurl.com/ytakaaepHow to Do This Practice: Close your eyes, take a few deep breaths, and visualize your ideal future self, the person of your dreams you’ve always wanted to be. Try noticing as many details as you can: What color are you wearing, how do you feel, what are you doing, is anyone with you? Answer this question in your mind with 1-3 words: As you look at this future version of you, what energy do you need to cultivate more of in your life now, today, to become closer to being that person you see in your vision?  Breathe in deeply, and as you do imagine yourself breathing in that energy. As you exhale, imagine that energy spreading throughout your body and energy field. Open your eyes. ​​Remember, you have what you need to become that which you want to become. We are enough to start stepping into the life of o

She's the world's leading animal behaviorist and an autism advocacy leader. Guest Temple Grandin shares what kind of support systems led her to success, and we hear about how community, and lack thereof, affects our health and ability to succeed. Link to episode transcript: https://tinyurl.com/y82vw4dv Episode summary:Having strong relationships is vital to our well-being. We tend to be happier and healthier when we’re involved with community. Today’s guest is the world-famous scientist Temple Grandin. She was born with autism, which led her to be socially isolated from her peers. Join us on this episode of The Science of Happiness to hear about how Grandin credits her support networks for her success and making her into the person she is today. We’ll also look at the science behind the health repercussions of not having strong social networks. Feeling socially disconnected can lead to a higher risk of dementia, cardiovascular disease, cancer and more. Today’s guests:Temple Grandin is a leading scientist, pro

Experiencing awe can help us slow down and connect to the world around us. So how can we harness the power of this feeling? Host Dacher Keltner leads us in a colorful meditation to bring about awe. Link to episode transcript: https://tinyurl.com/3e9cyky5Practice: Please find a space, either inside or outside, where you can take a moment and pause and look slowly at a scene in front of you.  Settle into a pattern of deep breathing and ease. Really focusing on how that pattern of inhalation and exhalation relaxes your body and slows your heart rate down. Now cast your gaze over the space around you. Take in what you see in the scene in front of you. You may shift your attention to colors present in the things around you or step back and get a sense of the scene in a more holistic way. Notice the variations and differences in the various colors in your visual field.  What feelings do the colors evoke in you?  Now, gently close and then open your eyes and notice how you feel.  Today’s guests:Dacher Keltner is the

Hearing birdsong can help us feel less anxious, recover from stress faster, and even reduce muscle tension ... but can it help us fall asleep? Drew Ackerman of Sleep With Me podcast listens to recordings of birdsongs to see if it'll help with insomnia. Link to episode transcript: https://tinyurl.com/5n7sxjtb Episode summary: Drew Ackerman, aka Scooter of Sleep With Me Podcast, has always struggled to get to sleep. Even as an anxious kid, worries would keep his mind churning as the night wore on. For our show, he tried a science-backed practice for easing stress: listening to the twitter of birds. He discovered the recordings reminded him of easeful summer afternoons, transporting him to another time and place. The research bears this out: different sounds affect us in different ways. For many, birdsong lowers our body’s stress responses. And for Drew, that helped him get a little sleepier. Practice: Listen to a recording of birdsong that appeals to you. Today’s guests: Drew Ackerman You might know

Pilina is an indigenous Hawaiian word, or concept, that describes our deep interconnectedness. Harvard Clinical Psychology Fellow Jo Qina'au guides us through a contemplation of our profound interrelationships. Link to Episode Transcript: https://shorturl.at/npAM9 How to Do This Practice: Pilina comes from the indigenous Hawaiian language and culture. Pilina means connection, or interconnectedness. Settle into a comfortable position and observe your breath. Visualize someone to whom you feel meaningfully connected and acknowledge the feeling of Pilina, or deep interconnectedness, between you two. Reflect on what it is that connects you, what impact that connection has had on your life, and what it may have had on theirs. Notice how it feels to acknowledge these things. Repeat steps 2-4 with as many people as you wish. Today’s Happiness Break host: Jo Qina’au is an indigenous Hawaiian meditation teacher and a Clinical Psychology Fellow at Harvard Medical School. Learn more about Jo’s work: https://ti

Thinking about happy memories activates reward centers in our brains, and can help us feel more connected and accepted. Palestinian-American poet Naomi Shihab Nye discovers the joy-bringing power of recalling her good childhood memories. Link to Transcript: https://tinyurl.com/2r63e6tn Episode summary: Whether it’s news notifications or work emails, it’s easy to feel overwhelmed by the stresses of our time every moment of every day. But what if there was something we could do to rekindle the greatest joys of our pasts? How might that shift how we feel in the present moment? Simply reflecting on happy memories has been shown in a lab to reduce stress, activate the reward center in our brain, and uplift our mood. This week, Palestinian-American poet and author Naomi Shihab Nye reminisces on happy memories from her youth and finds the practice soothes her and sparks joyfulness. We also hear from neuroscientist Mauricio Delgado about how the practice changes the way we think and feel, and which types of happy

A walking meditation led by 10% Happier Host Dan HarrisHow to Do This Practice: Begin walking. Bring your awareness to the present moment, noticing sights and sounds around you. When your mind wanders to worries or other thoughts, gently bring yourself back to what you notice around you. See if you can notice the sensations in your leg as you take each step. Continue walking this way as long as you wish. Transcript: https://tinyurl.com/yc2kpzmyToday’s Happiness Break host:Dan Harris the host of 10% Happier, a podcast about mindfulness and other practices and thoughts that can support our well-being. Check out Dan’s podcast, 10% Happier:  https://tinyurl.com/48cxcbjm\ Order his most recent book, Meditation for Fidgety Skeptics: A 10% Happier How-to Book: https://tinyurl.com/44cmjuvdFollow Dan on Twitter: https://twitter.com/danbharrisFollow Dan on Instagram: https://www.instagram.com/danharris/If you enjoyed this Happiness Break, you may also like:Moving Through Space, With Dacher Keltner - https://tinyurl.

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. Link to episode transcript: https://tinyurl.com/4ky325rs Episode summary: When the poet and former professor Susan Glass first retired, she stacked her days with so many volunteer gigs and passion projects, she felt like she was working harder than ever before. Now, she wants to prioritize living a life of meaning and enjoyment. Susan tried a lab-tested practice called 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 changes you can make to better align your efforts at work (or in your free time) with your genuine strengths and passions. Then we hear from researcher Maria Tims about how Job Crafting doesn’t just benefit your own well-being and help to guard against burnout, it can also boost your whole team’s productivity and morale. Practice: Create a “b

Accepting difficult feelings like anger or irritation can help us keep our cool, feel better overall, and find calm on the other side. Link to episode transcript: https://tinyurl.com/n6hm5yhz How to Do This Practice: Begin the practice by settling your mind and body. Notice your breath and any sensations that arise in your body, Shift your attention away from your body, recalling an instance where you felt mildly irritated or frustrated. Give yourself a few moments to fully feel this emotion.  Notice any physical sensations that arise. Then, release that memory, refocusing your attention on the body.  Allow these sensations to shift and move, giving them the space to change and observing them with a sense of curiosity and kindness. Consider shaking hands with the emotion the next time it arises in your daily life. Today’s Happiness Break host: Eve Ekman is a contemplative social scientist and meditation teacher from San Francisco, California. Learn more about Eve’s work: https://tinyurl.com/2vhuarh8

We learn techniques for working across the aisle without compromising our values from a Democratic politician in one of the most conservative states, Oklahoma. Link to episode transcript: https://tinyurl.com/w2a9a42p Episode summary: Trying to have a conversation with someone who has an opposing view can be exhausting. This week, we explore what it means to have productive discussions when we disagree. Democratic Oklahoma State Senator Jo Anna Dossett recounts her experience bridging political divides with Republican senators in her state with  active listening and self-compassion. Later, we hear from political science professor Lilliana Mason about the blurred line between personal and political identities, and how connecting with individuals on an emotional and social level can lead to more fruitful discussions than just focusing on facts. Today’s guests: Jo Anna Dossett is an Oklahoma State Senator. Learn about Jo Anna Dossett: https://tinyurl.com/muxw7yvz Follow Jo Anna Dossett on Twitter: http

Beyond just feeling good, studies show experiencing other people's joy makes us more compassionate and satisfied with life.Link to episode transcript: https://tinyurl.com/kycnk4caHow to Do This Practice: Find a comfortable position to begin this practice, focusing on your breath. Visualize a person or situation that brings you a sense of joy or happiness. It might be a child laughing, the success of a friend, or even a dog wagging its tail. Connect with their joy and happiness, wishing them well. Expand your focus to larger groups of people, like a team winning a match, wishing them well. Consider repeating this practice when you want to connect your sense of happiness with others. Today’s Happiness Break host:Anushka Fernandopulle is a Buddhist meditation teacher and leadership coach. Learn More about Anushka: https://www.anushkaf.org/about/Follow Anushka on Instagram: https://www.instagram.com/anushka_dharma/Follow Anushka on Twitter: https://twitter.com/anushkafMore resources from The Greater Good Science

When we remember the times someone had our back, it changes the way we view ourselves and the world. Our guest explores what happens when trying a practice to feel more supported.Link to episode transcript: https://tinyurl.com/yc2kpzmyEpisode summary:Ever since he was a young child, José Valladares has spent his life caring for others and has taken pride in supporting his family and community, For our show, he tried a practice where he recalled people in his life who he can turn to during a difficult moment — the people who support him. As he wrote about their admirable qualities and specific instances where they helped him, José felt a renewed sense of gratitude and energy to persist forward in helping others. Later, we hear from psychologist Angela Rowe about how feeling supported can impact our relationships and sense of personal empowerment.Practice: Make a list of the people who offer you comfort or security. Write down six positive qualities that are common to some or all of these people. Next, recall a

Indigenous artist Lyla June 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. Link to episode transcript: https://tinyurl.com/3622n5s6 How to Do This Practice: You will need writing utensils for this practice. Find a comfortable place to start this writing practice, taking a few moments to ground yourself. Write the prompt, “I come from a place where…”  For the next 5 minutes (or more), write whatever comes to mind, allowing your thoughts and ideas to flow freely, without judgment or filters. Trying keeping your pen to the paper the whole time.  Take some time afterward to read and reflect on what you wrote.  Consider repeating this exercise every few weeks or months to reflect on your past and prospective future.  Today’s Happiness Break host: Lyla June is an Indigenous artist and scholar from the Diné Nation. Learn about Lyla June’s work: [https://www.lylajune.com/>\ Watch

Playfulness can improve your relationships, help you excel at work, and reduce stress. We explore a strategy shown to help you become more playful. Link to episode transcript: http://tinyurl.com/b5xc78r3 Episode summary: Patricia Mebrahtu used to have so much fun as a child. Now, as a medical assistant and mother of two young children, she found herself feeling burnt out and irritable. For our show, Patricia tried a practice to infuse more playfulness into her life. From singing karaoke with her family to playing in the rain, she tapped into her inner child. Through this practice, Patricia recognized the importance of taking time out for yourself, and that she can carve out opportunities to have fun and be playful, even as a busy adult. Later, we hear from psychologist René Proyer about the different types of playfulness, and how incorporating play can benefit our sense of wellbeing. Practice: Each day for a week, incorporate one playful activity into your routine – it can be anything you find enjoya

We all have a playful side, and research shows acting on it can help us when we need to move through challenging emotions, manage conflict, and be more creative. Link to episode transcript: http://tinyurl.com/4bxtn9ek How to Do This Practice: Find a comfortable position to begin the practice. Focus on breathing deeply. Think back to a moment of play during your childhood. Recall specific details like your age, what you were doing and who you were with. As you remember, notice how the memory is affecting you in the present moment. Next, focus on a recent memory of play – maybe with your partner, friends, or family. Fully recall the moment, again bringing to mind specific details. Notice how this memory makes you feel. Take note of how reflecting on play has affected your breathing. Did it affect the tight areas in your body? How about the relaxed and open ones? As you refocus your attention on your breath, make a commitment to add play into your busy schedule going forward. Today’s Happiness Break host:

When we devote a little time to the other people in our life, we actually feel like we have more of it. Our guest tried a practice to regain control of his time and schedule Link to episode transcript: http://tinyurl.com/mr3r6jfn Episode summary: Like many of us, our guest Bryant Terry felt like he never had enough time in his day. And while he was eager to reconnect with his family, his schedule was spiraling out of control. For our show, Bryant tried a practice proven to help you feel like you have more time, by specifically devoting some of your time to others. He set intentions to spend quality time with his children doing activities that they truly enjoy. By prioritizing those special moments with his family, Bryant felt more control over his schedule, recognizing that he has the power to make time for what truly matters to him. Later, we hear from professor Cassie Mogilner Holmes about why this practice works, and how being intentional with our time can reshape our relationship with it.  Learn m

When we treat ourselves with kindness and gratitude, research shows we feel more motivated and less self-critical. Meditation teacher Jack Kornfield leads in a practice where we gently turn inward. Link to episode transcript: http://tinyurl.com/yfbz28h2 How to Do This Practice: Find a comfortable position to begin the practice. Focus on taking deep breaths, relaxing your body. As you recognize the different sensations in your body, consciously envelope yourself in kindness. Thank your body for providing and caring for you. Redirect your loving kindness towards your heart and the varied emotions it carries.Thank your heart for all it does for you. Then, focus your kindness towards your mind and all the thoughts and worries it holds. Thank it for all that it does. Next, turn towards your consciousness as a whole – your emotions, body, thoughts. Rest in a state of comfortable, loving-kindness. When you’re ready, gently open your eyes and reconnect with the world around you. Today’s Happiness Break host: J