The Science Of Happiness

Tómate un momento para conectarte con esta meditación que ayuda a tomar conciencia de la relación entre nosotros y la tierra. Enlace a la transcripción: https://tinyurl.com/umu6wx33 We also have this meditation in English — It's on our podcast feed wherever you're listening right now.

Dr. Omar Guzman reflects on how a practice to cultivate more respect shaped the way he interacts with his patients.  Link to episode transcript: https://tinyurl.com/2fwen962 Episode Summary: As an ER doctor in an overworked healthcare system, Omar Guzman isn’t always able to build the relationships with patients the way he’d like to. For our show, Omar tried a practice called the 7 Elements of Respect. By contemplating his own motivations and biases, practicing deep listening and prioritizing relationship-building, Omar was able to develop a meaningful connection with a patient and was reminded of why he decided to pursue medicine. Later, we hear from Diane Johnson, the creator of this practice, to learn more about the multifaceted aspects of respect, and how developing empathic relationships can shape and strengthen our sense of community. Practice: Acknowledge the conflict and affirm your commitment to understanding and moving forward. Ensure that you are staying honest and true to yourself. Hear ne

Take a few minutes to reflect on someone who inspires you, and how you can embody the values you admire in them. Link to episode transcript: https://tinyurl.com/4x2whvzb How to Do This Practice: Find a comfortable place to do this practice and settle into a relaxed pattern of breath. Think of someone who’s character has moved and inspired you. Focus on a specific time when they did something that inspired you. Notice the feelings that arise in your body when you reflect on that person’s moral beauty. Reflect on why that aspect of moral beauty is so significant and meaningful to you. Think of how you can strive to incorporate it into your own life. Today’s Happiness Break host: Dacher Keltner is the host of the Greater Good Science Center’s award-winning podcast, The Science of Happiness and is a co-instructor of the GGSC’s popular online course of the same name. He’s also the founding director of the Greater Good Science Center and a professor of psychology at the University of California, Berkeley. C

Rapper Rexx Life Raj shared his deepest pain in his latest album, and discovered it was one big compassion practice for his fans dealing with their own grief. Link to episode transcript: https://tinyurl.com/4xzncasd Episode summary: After losing both of his parents in the same year, Rapper Rexx Life Raj channeled his grief into his latest album. On tour, he found himself communing with fans who were struggling with grief of their own. For our show, Raj tried a meditation to cultivate more compassion, and discovered that his life was full of compassion practices – like connecting with his fans who were suffering. We also hear from researcher Hooria Jazaieri about the relationship between vulnerability and compassion, why compassion is so critical to our relationships, and the many ways we can cultivate more of it. Practice: Find a comfortable place and take a few moments to focus on your breath. Think of a loved one. Allow the feelings of warmth and love to fill your heart. Wish those individuals well.

Take a few minutes to develop your sense of awe for the circle of life in this meditation with Dacher Keltner. LINK TO EPISODE TRANSCRIPT: https://tinyurl.com/2tv3whj2 All sentient beings are impermanent, and out of our reflections on this we find appreciation. We find poignancy. A little sadness, but also out of that sadness and poignancy, a sense of deep appreciation for the people we love. How to Do This Practice: Find a comfortable place. Focus on taking a few deep breaths, relaxing your body from head to toe. Think of an older relative who you are close to. Picture them in your mind. Imagine how they entered the world years ago as a newborn. Continue to imagine this individual growing up — through adolescence into adulthood, developing the qualities that you admire. Now imagine them later in life, into seniority. Reflect on the progression of the individual’s life, from the beginning to the final stages in this natural progression of the life cycle for humans. Recognize that they'll pass or maybe t

Humor can help us with stress, anxiety and feeling more connected to others. But is humor connected to mindfulness? And how can we find more of it? Link to episode transcript: https://tinyurl.com/2p9dkds7 Episode summary: For Emmy- nominated comedian Josh Johnson, humor has always come naturally. But over time, Josh has found it difficult to  reignite his passion for comedy outside of his career. For our show, Josh wrote down three funny things he experienced every day for a week. He noticed that funny moments often arise from a series of interconnected events, and that they aren’t always something we can prepare for. Instead, it’s the unexpected moments that often lead to a comedic sense of joy. Later, we hear from psychologist Sonja Heintz about the connection between various types of humor and mindfulness, and how engaging in mindful practices can spur more positive and benevolent types of humor.  Practice: Take 10 minutes a day for at least a week to write down 3 of the funniest moments you experi

Relieve stress, boost self-esteem, and increase focus through a simple body music practice. And do it with a friend to feel more compassion and a hit of oxytocin. Link to episode transcript: https://tinyurl.com/yc8aer74 How to Do This Practice: Try using these movements to create various rhythmic combinations with your body: One: Clap your hands, slightly cupping with each clapping instead of hitting your full palms together. Two: Tap your right hand to your left chest. Three: Tap your left hand to tap your right chest. Four: Tap your right thigh with your right hand. Five: Tap your left thigh with your left hand. Then loop back to the top. 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: https://tinyurl.com/5av66v5f Watch Keith Terry in action: https://tinyurl.com/299vuw4a More resources from The Greater Good Science Center: The Science of Synchronized Movement (The Science

Just 20 minutes of improv theater can foster creativity and confidence, and help with anxiety, depression, and your ability to tolerate uncertainty. Link to episode transcript: https://tinyurl.com/4t9rjj58 Episode summary: Deema Altaher was never one for the spotlight. So when her husband signed them up for improv classes, she had no idea what to expect. And yet after one class, Deema was hooked. From active listening games to “yes, and” prompts, she found that improv exercises shifted the way she connected with other people, and eased her nerves as she navigated all the uncomfortable parts of starting a new job. She was also inspired to “say yes” to new life opportunities. In fact, an emerging science shows that improv can benefit many people in terms of fostering greater comfort with new situations, inspiring creativity, lifting your mood, and even easing anxiety and depression. Professor Peter Felsman is a social scientist and improviser himself who has tested this spontaneous style of theater in the

Mindful breathing exercises are a simple, effective, and fast way to shift our mindset and improve physical and mental well-being when practiced regularly. Link to episode transcript: https://tinyurl.com/mpt4rr5x How to Do This Practice: Find a comfortable position to start the practice, maintain a good posture and close your eyes.  Take a deep breath in for a count of four. Hold that breath, feeling it in your lungs and body for another count of four. Push the air outwards, exhaling for a count of six. Repeat this exercise as many times as you would like. Today’s Happiness Break host: Dacher Keltner is the host of the award-winning podcast, The Science of Happiness and is a co-instructor of the GGSC’s popular online course of the same name. He’s also the founding director of the Greater Good Science Center and a professor of psychology at the UC, Berkeley. Check out Dacher’s most recent book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life: https://tinyurl.com/4j4hcvyt

War veteran and country music singer Sal Gonzalez tries the Taoist practice of Wu Wei to improve his relationship with anger. Link to episode transcript: https://tinyurl.com/yavaw23d Episode summary: For Iraq war veteran Sal Gonzalez, relying on anger had become second nature — and while this emotion was beneficial for him on the battlefield, Sal found it difficult to manage his anger when readjusting to civilian life. For our show Sal tried a 5 step practice of Wu Wei. Rooted in the ancient Chinese philosophy of Taoism, Wu Wei is focused on setting strategic intentions and accepting difficult situations, rather than resisting them. After trying the practice, Sal reflected that he doesn’t have to give up anger entirely, rather, he can be more intentional about choosing when to use it. We later hear from Dr. Doris Chang, the clinical psychologist who developed a 5 step methodology of practicing Wu Wei, to learn more about the impact of acceptance and non-action. Practice: Articulate: Identify your goal

Moving meditations can help reduce stress and boost self-awareness. Improve your ability to sense your body in space with this 7-minute proprioception meditation. Link to episode transcript: https://tinyurl.com/ynkdywbn How to Do This Practice: Find a comfortable place where you can move your arms freely. This practice can be completed sitting or standing. If you choose to stand, avoid locking your knees by bending them slightly. Begin by taking deep breaths, drawing your attention to your body in the present moment. Balance your posture by grounding evenly through your feet, leveling your pelvis, and straightening your back. Focus your attention on your arms, starting from your shoulders down to your fingertips. Bring your palms to touch in front of your heart, inhale and lift them upwards to meet above your head. Exhale and bring them towards your heart. Repeat this cycle 2-3 more times, focusing on noticing how your body moves through space.    Today’s Happiness Break host: Dacher Keltner is the hos

We enjoy the world through our five senses, so why don't we do more to heighten them? We explore the techniques and science of the senses with Gretchen Rubin. Link to episode transcript: https://tinyurl.com/4s3wv9mv Episode summary: When Gretchen Rubin found out she was at greater risk of losing her eyesight, she started to recognize what she had been taking for granted and her appreciation for sight — and the rest of her senses — was reignited. Since then, Gretchen has been committed to discovering how our five senses shape and enhance our experiences of the world. Like how certain odors can trigger good memories and how our sense of touch stimulates the vagus nerve, which has a calming effect on our brains and bodies. We explore techniques to enhance each of our senses, and the science behind how they contribute to our well-being. Today’s guest: Gretchen Rubin is an acclaimed journalist and author. Read Gretchen’s latest book book, Life in Five Senses: How Exploring the Senses Got Me Out of My Hea

Treating yourself with kindness reduces anxiety and improves coping skills. Spring Washam encourages us to be more self-compassionate through a short guided meditation. Link to episode transcript: https://tinyurl.com/mrx8t9st How to Do This Practice: Find a comfortable position and begin to focus on your breath. This is a practice to use when you are struggling in some way. Allow your attention to turn toward your suffering and notice how you feel, and where those emotions are held in your body. Close your eyes and imagine that you are literally breathing in compassion and care for yourself. Hold your left hand in your right, or place your hands on your heart, holding yourself with care. Continue to direct compassionate energy to yourself using the mantra “May I care about this suffering. May I care about these difficulties.” Today’s Happiness Break host: Spring Washam is a meditation teacher whose practices draw on themes of loving-kindness, well-being and compassion. Learn More About Spring’s work:

Self-compassion reduces our feelings of shame and self-doubt. We explore a practice to help quiet our inner critic with kindness. Link to episode transcript: https://tinyurl.com/ytek6jxk Episode summary: What does your inner critic sound like? For René Brooks, it’s the adults who misunderstood her ADHD symptoms as a child, before she was diagnosed later in life. For our show, René tried a self-compassionate writing exercise that helped her re-examine how she treats herself in difficult situations. She highlights why self-compassion is so important for marginalized communities in particular, and how as a Black woman, she puts double the pressure on herself to achieve and has come to use shame and self-judgment to motivate herself. The practice helps her to disrupt that tendency by noticing the way she speaks to herself and learning to take a more compassionate tone, instead. Later, we hear from psychologist Serena Chen, who expands on how cultivating self-compassion can help us embrace our true selves, wh

Cultivate a sense of compassion for yourself and others by trying a meditation rooted in loving kindness, called "Metta." Link to episode transcript: https://tinyurl.com/jrkewjs8 How to Do This Practice: Find a comfortable place to start this meditation. Start taking deep breaths, focusing your attention on what you feel around your heart and chest. Turn your attention to someone who immediately brings a smile to your face. Try to sincerely wish that person well. Some phrases you can mention include, “May you be peaceful and happy. May you be strong and healthy. May you be safe from harm. May you live with ease.” Think of someone you don’t know as well, and repeat step three. After that, you can try directing well wishes towards someone you struggle with, if you would like. Slowly begin to shift your attention away from others and direct those well wishes towards yourself. Complete this practice by sending out goodwill for everyone around you, including yourself, using the word “we.” Today’s Happine

How can we feel more moments of joy? We explore the science of joy and how we can cultivate it in our everyday lives, with poet Ross Gay and psychologist Philip Watkins. Link to episode transcript: https://tinyurl.com/mu89jbyu Episode summary: Are joy and happiness the same thing? Can you feel joy even in moments of sorrow? This week, we’ve set out to explore the unique qualities of joy, why it's so beneficial for us to experience, and how we can find more of it. We first hear from Ross Gay, an award-winning poet and author who dedicated his last book to the topic of joy, and how we usually find it through closeness with others. Later, we hear from psychologist Philip Watkins about what sets joy apart from other emotions, whether joy can be produced or must be happened upon, and practical steps we can take to amplify joy within our own lives. Today’s guests: Ross Gay is an award-winning American poet and author. His latest book explores the complexities of joy and its connection to feelings like grat

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. Link to episode transcript: https://tinyurl.com/bdezwwyd How to Do This Practice: Find a comfortable position to start the practice. Focus on taking deep breaths. Shift your attention to your body, relaxing your jaw, shoulders and face. Begin to think about a friend who has supported you, or a friend who you feel grateful for. Reflect on how they have supported you and how that makes you feel. Notice how those feelings manifest within your body. Try shifting your attention to family members and/or mentors who have supported you in various ways. Complete the practice by acknowledging the ways these individuals have contributed to your life. Today’s Happiness Break host: Dacher Keltner is the host of the award-winning podcast, The Science of Happiness and is a co-instructor of the GGSC’s popular online course of the same name. He

A short break does more than just fuel our bodies, it strengthens our minds. Our overworked guest tries the Swedish practice of 'Fika' – taking short coffee breaks throughout the work day. Link to episode transcript: https://tinyurl.com/yuj69daf Episode summary: In the United States, we’re taught that it’s a good thing to work more, and work harder. But research shows that overworking isn’t just physically and mentally draining, it can also be deadly. One strategy to manage our work culture? Take more breaks. Our guest this week is Mike Heyliger, a music executive and self-described “workaholic.” He incorporated the Swedish tradition of fika – taking coffee and snack breaks throughout the day – into his own life, and found it not only helped him de-stress, it also shifted his mindset and enabled him to connect with others. Later, we look at the scientific benefits of taking microbreaks and hear from Anna Brones, co-author of Fika: The Art of the Swedish Coffee Break. Practice: Actively choose to take

Indigenous scholar Yuria Celidwen guides us in a meditation to strengthen our sense of belonging and connection to the earth. Link to episode transcript: https://tinyurl.com/nhjmf57s This Happiness Break is part of our special series, Climate, Hope & Science. In it, we explore the intersection of environmental well-being and our own well-being, where taking care of ourselves and the planet are one in the same and feeling good is not only possible, it’s helpful. Listen to the rest of the series, which was released in our feed April 22–May 18, 2023. How to Do This Practice: Find a comfortable position wherever you are located. Direct your attention to your feet and the surface below them. Try to cultivate a sense of belonging in that space under your feet. Let your breath guide your attention back to your feet and upward to your heart and head. Feel a sense of openness as you welcome the warmth of the sun into your heart. Acknowledge the transformative power of the earth and your role within it.

Walking can increase our sense of connectedness with the earth and motivation to take climate action, which might be an important aspect of your well-being. Link to episode transcript: https://tinyurl.com/mu6yru2p This is the third and final episode of our special series, Climate, Hope & Science. We explore the intersection of environmental well-being and our own well-being, where taking care of ourselves and the planet are one in the same and feeling good is not only possible, it’s helpful. We find the links between crisis, hope, happiness, and action. Look for another climate-focused Happiness Break on May 18th. Episode summary: Musician and activist Diana Gameros tries leaving her car at home and walking instead of drive for three days. We hear what was challenging about her experience, and why in the end, she loved it. Incorporating small climate actions into our daily life can strengthen our relationship with the earth and inspire us to take better care of it. Later, climate scientist Patrick Go