The Science Of Happiness

How do you forgive someone while still holding them accountable? What if that person is yourself? This week, our guest tries a practice in forgiving herself and someone else. Link to episode transcript: https://tinyurl.com/3mbkrn9u Episode summary: Anoosha Syed appreciates her name now, but as a kid, she struggled with feeling different from everyone else. She had friends call her “Annie” and even dyed her hair blonde in an effort to look less Pakistani. Anoosha joins us after trying a practice in forgiveness. Anoosha explores the complexities of forgiving someone who’s in a position of power and privilege and should know better, like the teacher who always mispronounced her name. Then, Anoosha took the practice a step further and directed it inward. She shares what it was like to forgive her younger self for not being as proud of her culture as she is today.  Later, we hear from psychologist Dr. Lydia Woodyatt about the power of self-compassion and affirming our important values to release us from destruc

Letting go of our regrets can motivate us to improve and help us grow. Alex Elle, a certified breathwork and writing coach, guides us through a meditation to forgive and accept ourselves. Link to episode transcript: https://tinyurl.com/35tubarw How to Do This Practice: 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. 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. 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. 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. If you'd like to take this practice a step further, you can write your own letter of self forgiveness, it can start wi

When's the last time you made a good memory — intentionally? Our guest tries a practice in cultivating positive experiences and taking time to savor them. Link to episode transcript: https://tinyurl.com/2kwpfu7a Episode summary: Life doesn't always hand us good times, but we can benefit as much or more when we create our own happy memories and take time to appreciate them. This week on The Science of Happiness, our guest tries a practice to intentionally create good experiences and reflect on them. Deandrea Farlow is a member of the Bay Area Freedom Collective, a re-entry home where formerly incarcerated people can find community and connections. Deandrea  brings us into his experience with this practice, and shares what it’s like to find strength through the hardest times as well as  positive events, like the ones he created for our show. Psychologist Meg Speer explains how ruminating on good times can actually change the way we respond to stress. . Practice: Creating and Recalling Positive Events 1.

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. Link to episode transcript: https://tinyurl.com/3mrd6247 How to Do This Practice: Bring your attention to the center of your chest, allow the chest to open, and relax. Notice an open space in your chest when you breathe in. Pause before exhaling, resting your awareness in the space between breaths, then breathe out. Contemplate the pause that connects the constant flow between openings and returning. In that pause, contemplate your  lineage. Think about the origin stories of your elders, their own elders, and their own elders, moving back in time. Think about those elders and the lands that touched their feet. Imagine bringing that land into the center of your chest, into the pause between breaths. Today’s Happiness Break host: Dr. Yuria Celidwen is an Indigenous scholar of Nahua and Maya desce

Comedian Aparna Nancherla has always struggled with anxiety — can a new technique help her cope? Link to episode transcript: https://tinyurl.com/33y2hta5 Episode summary: Comedian Aparna Nancherla has always struggled with anxiety. Starting a new task at work, writing her book, talking to a baby — you name it, she worries about it. And while she’s built a career in stand-up comedy making light of her struggles, she still suffers. Aparna joins us to share what it’s like to try a new technique to cope with her anxiety. She tries to see her anxiety through a new lens, and actually lean into it. We also hear from psychologist and anxiety expert Dr. Tracy Dennis-Tiwary about this radical new approach to understanding anxiety and coping with it by understanding it not just as a crucial part of being human, but as a strength unto itself. Practice: Ask yourself: what am I feeling anxious about? What do I want to happen? Take a few minutes to write out your answer. Next, ask yourself: Is there something I can

A few slow, mindful paces can lower your cortisol and make you more at ease. Psychologist Dacher Keltner guides you through this Walking Meditation. Link to episode transcript: https://tinyurl.com/5cxymy8e How to Do This Practice: Find a relatively peaceful space that allows you to walk back and forth for 10-15 paces, where you won’t be disturbed or observed. Begin to walk forward slowly, lifting one foot first, then placing it gently on the floor or ground ahead of you, heel first. Notice your weight shift as you lift your back heel, then the whole foot, and then place it down heel first in front of your first foot. Walk 10-15 paces this way, then reverse directions. As you walk, try to focus your attention on one or more sensations that you would normally take for granted, like your breath, the movement of your feet and legs, or how the pressure on the bottom of each foot shifts throughout each step. If you notice your mind wandering, simply bring it back to noticing those sensations, without judgment

What if you could fall in love, or forge deep connections in just 45 minutes? Our guests try out 36 questions with their partners to see if they can strengthen their connection. Link to episode transcript: https://tinyurl.com/3vxdzmnv Episode summary: There are 36 questions that have been shown over and over again in lab studies to help people fall in love or form fast connections. In this week’s episode, we bring back Kristen Meinzer and Jolenta Greenberg of By the Book podcast*.* They recruit their husbands to ask and answer these questions and then fill us in on the surprising ways they helped each of their relationships. Later, we hear from psychologists Arthur and Elaine Aron, the married duo who co-created the 36 questions this practice is based on. They explain the principles behind the questions, so you can come up with your own conversation starters to foster closeness with anyone — family, friends, or your partner. Practice: 36 Questions for Increasing Closeness Identify someone with whom y

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/mwkzku66 How 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, smell

When we feel more connected, we're kinder and care more for others. After 21 years of being incarcerated, our guest Simon Liu, of Bay Area Freedom House Collective, tries a practice that helps him remember the profound connections he's made both inside and out of prison // throughout his life. Link to episode transcript: https://tinyurl.com/585nkppu Episode summary: When’s the last time you felt a deep connection with someone, and then really reflected on your connections? This week on The Science of Happiness, our guest tries a writing practice to feel more connected to those close to him. Simon Liu is the co-founder of the Bay Area Freedom Collective, a home where other formerly incarcerated people can find community and connections. Simon talks about the importance of the social connections he made while in prison, and outside. Psychologist David Cwir explains how finding and building connections not only supports our emotional well-being, but can also change our bodies. Practice: Feeling Connected

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 the city. Link to episode transcript: https://tinyurl.com/ac4h4uc4 How to Do This Practice: Pause and take notice of the natural elements around you, like trees, clouds, leaves, moving water, animals, bugs and butterflies, etc. Take a moment to allow yourself to truly experience the nature around you, and notice what emotions this evokes. When you encounter something that moves you in some way, take a mental photo of it. In a few words or sentences, jot down a brief description of what caught your attention and how it made you feel. Try to repeat this every day for at least two weeks. Remember: The key is your experience with what you are noticing—how nature makes you feel. Find the full Noticing Nature practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/noticing_nature More res

Can practicing mindfulness make us wiser? Judge Jeremy Fogel explores how being present in the moment helps him keep a clear mind and stay connected to his true values. Link to episode transcript: https://tinyurl.com/2fk69bvw Episode summary: What do you think it takes to become wiser, more compassionate, and more open-minded? This week on The Science of Happiness, we bring you one of our most popular episodes. Former district judge Jeremy Fogel shares his insights on how being present can help us make more mindful decisions. He recounts how, after experiencing stress as a judge, his wife suggested he try an 8-week Mindfulness-Based Stress Reduction course. After taking the course, Jeremy felt more connected to himself and his surroundings, and decided to make mindfulness a part of his everyday life. The changes Jeremy made had profound impacts on his work as a judge. We also hear from Dr. Shauna Shapiro, a clinical psychologist and professor at Santa Clara University, about how mindfulness affects our m

Having close bonds with others is one of the most important things to our happiness. Host Dacher Keltner walks you through a practice you can do with someone else to create new bonds or strengthen old ones. Plus, hear some of his answers to these questions alongside his wife, Molly. Link to episode transcript: https://tinyurl.com/5fchedsa How to Do the 36 Questions for Increasing Closeness Practice: Take a few deep breaths, and notice how you feel. Identify someone with whom you’d like to become closer. Find a time where you both have about  45 minutes Take 15 minutes answering the questions in Set I below. Each person should answer each question, but alternate who answers first. If you don’t finish the set in 15 minutes, move on to Set II. Repeat the steps above for sets II and III. Here’s a sample of the questions: Set I 1. Given the choice of anyone in the world, whom would you want as a dinner guest? 2. Would you like to be famous? In what way? 3. Before making a telephone call, do you ever rehe

Apologies are key to successful relationships. But are you doing them right? Link to episode transcript: https://tinyurl.com/38dfpe8p Episode summary: We all have moments when we say or do something we later regret. Then the time comes to make an apology. But a halfhearted “I’m sorry” rarely gets the job done. On this episode of The Science of Happiness, public defender Sam Dugan joins us for a second time to try science-backed tips for making an effective apology. First, she takes a moment to cultivate mindfulness through a mindful breathing practice. Next, Sam invites us in as she apologizes to her husband Nate. Sam reflects on how she took out her stress on Nate, what led her to lash out, and the importance of making a true, heartfelt apology — as opposed to the mindless ones many of us make on a near-daily basis. Then we hear from Sana Rizvi, a professor at the University of New Brunswick, about the science of how mindfulness can make us more apologetic. Practice: Mindful Breathing Invite your bo

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/25sza2ev How 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 our dreams. Today’s Ha

Our guest explores how reminding yourself that you don't know everything can have a profound impact on your relationships, and our society. Link to episode transcript: https://tinyurl.com/mry7tv66 Episode summary: Jinho “Piper” Ferreira is a playwright, a rapper, and a former deputy sheriff. His band Flipsyde toured the world, but Jinho wanted to make real change to end police violence against his community – so he became a deputy sheriff himself. He was on the force for eight years before resigning in 2019. Jinho joins us today after trying a practice in cultivating intellectual humility. It asks us to consider how our memories and understanding of the world might be fallible, so we might not have all the answers. When Jinho tapped into the practice during a disagreement with a bandmate, he was able to navigate the conflict and come to a resolution. Check out Jinho’s band, Flipsyde: https://flipsyde.com/ Try this practice: Cultivate Intellectual Humility If you can, write out your answers. When you e

Take 10 minutes to be guided through a practice of meaningful self-kindness: A self-compassion break with Kristin Neff. Link to episode transcript: https://tinyurl.com/427x7e6c How to Do This Practice: Think of a situation in your life that is difficult and is causing you stress. For this practice, especially if you are new to it, it's better to choose something that is moderately difficult in your life, rather than overwhelming. Call the situation to mind and get in touch with what happened or what you think might happen. Now say to yourself, “This is a moment of suffering.” This acknowledgment is a form of mindfulness—of noticing what is going on for you emotionally in the present moment, without judging that experience as good or bad. You can also say to yourself, “This hurts” or “This is stress.” Use whatever statement feels most natural to you. Next, say to yourself, “Suffering is a part of life.” This is a recognition of your common humanity with others—that all people have trying experiences, and t

Have you ever known you're dreaming while you're asleep? Our guests try practices to help induce lucid dreams, and we hear what they can teach us about consciousness. Link to episode transcript: https://tinyurl.com/y4z8suca Episode summary: How do you know you’re awake? Are you sure? Practicing lucid dreaming means taking a step back to question your very consciousness — throughout your day, and even when you’re asleep. It’s no wonder lucid dreaming is associated with mindfulness. In this episode, journalists Marylee Williams and Michaeleen Doucleff try a practice to induce lucid dreaming, and researcher Benjamin Baird explains what lucid dreaming is teaching scientists about consciousness, plus how it might benefit our well-being. Lucid dreaming appears to help foster creativity and can boost your mood when you wake up. Try Lucid Dreaming There are a few different ways to induce lucid dreams. All of them take time and practice. Find a brief summary below and more information at this link: https://tinyur

We guide you through a reflection of three things you're grateful for today. This practice is shown to boost happiness, connection, and motivation while reducing stress. Happiness Break is a new series by The Science of Happiness. Link to episode transcript: https://tinyurl.com/3vatpfru How to Do this Three Good Things practice: Take a few deep breaths, and notice how you feel. Think back on your day. Start from when you woke up, and mentally trace your steps forward in time. What was the most beautiful, amazing, or interesting thing you saw all day? How did it make you feel? Take a moment to feel grateful for it. Think what had to happen so you could see that thing today, and let yourself appreciate those things. Keep reflecting on your day. What’s the best sound you heard all day? How did it make you feel? Take a moment to feel grateful for that, and think about how you came to hear that thing today. Look back over your day again: What’s the best thing that happened all day? It could be anything. Sit

Do you struggle with sleep? This week Drew Ackerman of Sleep with Me podcast tries tips for a good night's sleep, and we explore why it's so important to our well-being. Link to episode transcript: https://tinyurl.com/4zhdc58z Episode summary: A good night’s sleep can be hard to come by, and beating yourself up over not sleeping enough will only make it worse. On this episode of The Science of Happiness, the host of Sleep With Me podcast Drew Ackerman joins us to try science-backed tips for finding your natural sleep rhythm. Drew, also known as “Dearest Scooter,” talks about his history with insomnia and sleep anxiety, sleep hygiene, and his philosophy on bringing more self-compassion into his approach to trying to fall asleep. Then we hear from sleep scientist Eti Ben Simon about how sleep affects your social life. Practice: Here are four tips to help you sleep from Dr. Eti Ben Simon. Avoid alcohol and caffeine after 2 p.m. to unmask your true biological sleep needs. Keep lights dim in the evening a

Link to episode transcript: https://tinyurl.com/2p8wnyx6 Episode summary: Emanuel Hahn has never been great at asking for help. He didn’t live with his parents after age 12, and consequently, he says he learned to only rely on himself. But now that he’s launching his first book and juggling a freelance career, he knows he can’t do it all on his own. He tried our Ask for Help at Work practice, which challenges you to make a direct request when you need a hand from someone.  Emanuel had to pack 800 pre-ordered books into boxes for shipping. It’s a laborious task, and he knew he couldn’t handle it all on his own. It was a Sunday, and people probably already had plans. He took a beat, and then he sent the texts out anyway. Before long, he had eight people packing books. ** ** Vanessa Bohns of Cornell University has studied exactly what Emanuel experienced: When it comes to asking for help, we underestimate how likely others are to say “yes” to our request. But when we put ourselves in the shoes of a person bei