The Science Of Happiness

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.How To Do This Practice: Arrive and Center: Find a comfortable position. Close your eyes if you’d like. Place your attention at the center of your chest. Notice how your chest expands as you inhale, pauses, and gently releases as you exhale. Rest in that pause between breaths. Open the Heart Space: Imagine your chest softening and opening. With each breath, sense a feeling of spaciousness there. Let this space become an anchor to return to. Invite Your Lineage: In that pause of breath, bring awareness to your ancestors. Elders of the past, present, and those yet to come. Acknowledge the richness and complexity of your lineage.  Remember Origin Stories: Call to mind the stories of your elders and their elders before them. Picture their journeys, the lands they once touched, and the lives they carrie

Even just a few minutes of dancing can shift energy, release emotions, and remind us to care for ourselves while we care for others.Summary: Dance isn’t just fun—it’s scientifically shown to make us happier, ease stress, and strengthen social bonds. From swaying in the kitchen to joining a community class, movement helps us regulate our nervous systems and reconnect with joy. In this episode of The Science of Happiness, we explore what the science says about how dancing supports well-being for parents, caregivers, and families.How To Do This Practice:  Pick a Song You Love: Choose music that makes you want to move. Even if it’s just a little sway. It could be something upbeat or a song from your childhood that feels comforting. Start Small: Give yourself permission to move for just five minutes. No pressure to “work out”—the goal is to shift your energy and lift your mood. Follow Your Body: Sway, step, shake, or spin. There’s no right or wrong way. Let your body lead instead of worrying about looking a cer

Through breath, compassion, and kind words to yourself, this guided meditation helps you forgive yourself, let go, and move forward with love.How To Do This Practice: Get Comfortable: Sit upright but relaxed. Close your eyes or soften your gaze, and take a few slow, deep breaths. Inhale gently through your nose and slowly, twice as long, through your mouth. Bring Something to Mind: Think of a mistake, harsh word, or regret you’re holding against yourself. Notice how it feels in your body, without judging it. Acknowledge What Happened: Silently say to yourself: “I acknowledge that I made this mistake.” Take a breath. Remember Your Humanity: Remind yourself: “I am human. Being human means I will sometimes fall short.” Offer Forgiveness: Place a hand over your heart (or somewhere comforting) and repeat: “I forgive myself for this. May I learn from it and move forward.” Close with Kindness: Breathe deeply. Once more, say: “I forgive myself. May I treat myself with kindness.”  Check In with Your Body Agai

Research shows that simple practices such as self-hugs, soothing touch, and hand-to-heart can calm the nervous system, supporting caregivers and the children in their care.Summary: From parents to teachers, caregiving can be overwhelming and exhausting. This episode of The Science of Happiness dives into simple touch-based strategies that promote calm, reduce stress, and foster stronger connections. Researchers share how even brief moments of self-soothing or supportive touch can improve mental and physical health for caregivers and children. How To Do This Practice:  Sit or stand comfortably and take a moment to notice your body. Soften your jaw and shoulders. If it feels safe, close your eyes or lower your gaze. Place one hand on your belly, both hands over your heart, or give yourself a self-hug— whatever feels most comfortable and natural. Let the weight of your hands feel steady and supportive. Take a slow inhale through your nose and a longer exhale through your mouth. Silently repeat a kind phrase

In this guided meditation with poet and teacher Henry Shukman, learn how allowing discomfort, rather than resisting it, can open the door to greater calm and self-compassion.How To Do This Practice:  Find a Comfortable Position: Sit comfortably, either upright with your head balanced or reclining, and relax your jaw, shoulders, and hands. Invite Warmth and Softness into the Body: Gently bring awareness to different parts of your body—chest, belly, seat, legs, and feet. Imagine a gentle sweep of rest and quiet spreading through you, like a soft, warm wave. Notice Any Unease Without Trying to Change It: See if you can detect any subtle unease or restlessness. Instead of pushing it away, simply acknowledge it. Soften and Warm the Whole Torso: Move your awareness to the shoulders, sides, back, chest, and belly. Imagine each area softening like warm wax. Let this warmth frame your torso, surrounding even areas of tension or discomfort. Hold What You Find in Loving Awareness: Rather than trying to “fix” or rem

There’s a tapping practice shown to ease stress, balance emotions, and support healing. We explore the science behind Emotional Freedom Technique, or EFT.Summary: Emerging research shows that a body-tapping technique called Emotional Freedom Technique, or EFT, can help calm the nervous system, improve emotional awareness, and support healing from trauma. In this episode of The Science of Happiness, we follow illustrator Minnie Phan's journey of using this evidence-based practice to connect with herself, care for her mental health, and create from a place of resilience.How To Do This Practice:  Identify the issue: Choose one specific feeling, thought, or physical sensation that’s bothering you, such as stress, sadness, or tension in your body. Rate the intensity: On a scale of 0 to 10 (with 10 being the most intense), rate how strongly you feel it right now. This will help you notice changes as you tap. Create your setup statement: Say a phrase that names your feeling and affirms self-acceptance, such as: "

Witnessing the suffering of others can be deeply painful. In this guided meditation, Anushka Fernandopulle helps you cultivate both compassion and the ability to soothe yourself in the face of that pain.How to Do This Practice: Find somewhere peaceful, sit down and get comfortable. Once you’re ready, gently close or soften your eyes. Start taking deep breaths and relax your body. Part by part, release tension in different areas of your body. Think of someone or a group of people you know or have heard of who may be having a hard time. Bring to mind an image of them. Connect with whatever it is they are struggling with. Mentally, make some wishes of compassion for them. For example, “May you be free from pain.” Or, “I am here with you.” You can also use this practice to focus on your own pain. To do this, call to mind your struggles and give yourself the same compassion you gave others. Scroll down for a transcription of this episode. Today’s Happiness Break guide:ANUSHKA FERNANDOPULLE is a meditation tea

Music helped former Talking Heads frontman David Byrne come out of his shell and connect with others—and research shows he's not alone. We explore the science behind how music shapes our social lives.Summary: Musician and artist David Byrne reflects on how music opened his world as a shy kid, offering both an outlet and a sense of belonging. We delve into the science behind music's social power and how it can offer both personal transformation and collective healing.How To Do This Practice: Tune Into What Moves You: Think back to the first songs or sounds that made you feel something—excitement, belonging, or wonder. Create a playlist that reflects those emotions or moments. Create Space to Listen Deeply: Put away distractions and really listen. Whether it's on a walk, lying down, or with headphones. Let the rhythm, lyrics, or mood take you somewhere new. Use Music as a Mirror: Notice how the music reflects your mood, identity, or desires. Ask yourself: What is this music helping me feel or understand abou

Cultivate 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. Scroll down for a transcription of this episode.Today’s Happiness Break Guide:Spring Washam, is a meditation teacher based in Oaklan

The case of the people person who fell out of love with people. Scroll down for a transcription of this episode.Summary: On this episode of The Science of Happiness, we’re featuring an episode from the Proxy podcast, hosted by Yowei Shaw. The episode follows Zakiya Gibbons, who also appeared on our show recently to explore science-based ways of connecting with her intuition. In this Proxy episode, Zakiya shares a personal reflection on how the pandemic altered her social life and sense of identity, offering an honest look at how our personalities can shift in response to major life changes.Transcription: https://tinyurl.com/d7vd44j4

What if burnout isn’t a breaking point, but an invitation to slow down, tune in, and hear the intuition you have been trying to say all along?Summary: When we’re deep in burnout, even the simplest decisions can feel overwhelming. This episode of The Science of Happiness explores the difference between urgency and intuition, and what it takes to rebuild trust in your inner knowing. It’s a conversation about slowing down, listening inward, and finding clarity on the other side of exhaustion.How To Do This Practice:  Pause the noise: Set aside 5–10 minutes without screens, music, or conversation. Let yourself settle into stillness, even if it feels uncomfortable at first. Feel your body: Bring your attention inward. Notice physical sensations—tightness in your chest, a flutter in your gut, warmth in your hands—without trying to change them. Breathe and soften: Take a few slow, gentle breaths. With each exhale, invite your body to soften and release any tension. Ask a simple question: Bring to mind something

Just a soft smile and a few minutes of breath can shift your mood, lower stress, and deepen your sense of connection.How To Do This Practice:  Settle In: Find a comfortable seat, rest your hands gently, and soften your gaze or close your eyes. Breathe and Soften: Take a few slow, deep breaths. In through the nose, out through the mouth, relaxing your face, jaw, and neck. Form a Gentle Smile: Let a soft, effortless smile form at the corners of your mouth. Think of something or someone that makes you smile. Turn the Smile Inward: Imagine that smile radiating inside your body, through your face, throat, and chest. Send the Smile Through Your Body: With each breath, guide the smile to your heart, lungs, digestive system, and spine, acknowledging and appreciating each part. Close Gently: Let the smile spread throughout your whole body, take one final deep breath, and slowly open your eyes, carrying the smile into the rest of your day. Scroll down for a transcription of this episode.Today’s Happiness Break Gu

From childhood adventures to post-trauma recovery, explore how our parks support our well-being— and why access to them matters.Summary: Nature has long been a source of wonder, healing, and connection. But access to those green spaces—from neighborhood parks to national treasures—are increasingly at risk. In this episode of The Science of Happiness, we hear how awe-inspiring outdoor experiences can help us feel more alive and less alone, and what we can do to protect those spaces.How To Do This Practice:  Step outside with intention, even if it’s just to your backyard, a nearby park, or a patch of grass. Pause and take a few deep breaths to ground yourself and shift your attention from doing to simply being. Notice the details around you. The movement of leaves, the pattern of clouds, the sound of birds or distant traffic. Look for something that surprises or moves you, no matter how small, like a weed blooming through concrete or shifting light on a tree. Let yourself feel whatever arises, whether it’s

What if you could tap into your inherent resilience at any time? Prentis Hemphill guides a meditation to turn good memories into a state of resilience.How To Do This Practice: Get Comfortable in Your Body: Find a position, seated, standing, or lying down, that feels right. Move, shake, or sound out anything that helps you arrive in your body. Conjure a Resilient Memory: Call to mind a moment, place, or experience that makes you feel strong, creative, or connected, something that reminds you of your resilience. Let It Fill You Up: Notice where that memory lives in your body, and let it expand into your arms, legs, face, and breath until it energizes your whole being. Turn It Up: Amplify the sensation by 20%, letting it spill through your muscles and cells. Notice shifts in breath, posture, and energy. Turn It Down: Gently reduce the sensation, bit by bit, and observe what changes. What stories re-emerge, how your body responds, and how you make that shift. Carry It With You: Return to the present moment

How can we build a sense of hope when the future feels uncertain? Poet Tomás Morín tries a writing practice to make him feel more hopeful and motivated to work toward his goals.Summary: Can writing about your hopes make you feel more optimistic? In this episode, poet Tomás Morin tries a hope-focused writing practice developed by psychologist Charlotte Van-Oyen Witvliet. Backed by research, the practice helps people feel more hopeful, motivated, and grounded in gratitude, even in the face of uncertainty.How To Do This Practice:  Write about something you deeply hope will happen, but can’t fully control. Reflect on how important this hope is to you and how motivated you are to pursue it.  Recall a past hope that once felt uncertain but eventually came true. Write about what you’re grateful for from that experience, including who helped and what you learned. Connect what you learned then to what you’re hoping for now. End by naming one small action you can take today toward your current hope. Scroll down f

Does your to-do list feel endless? Try this short, guided practice to help you reflect, reconnect, and release the pressure to do it all perfectly.How To Do This Practice: Find a Comfortable Posture: Sit or stand tall with a sense of dignity, grounded, yet relaxed. Take Three Cleansing Breaths: Inhale twice through the nose, then exhale slowly through the mouth. Repeat this three times to settle into the moment. Scan Your Body from Head to Toe: Gently bring your attention to each part of your body, noticing sensations and letting go of any tension as you move downward. Visualize Your To-Do List as Floating Bubbles: Imagine each task as a bubble above you. Observe them without judgment, simply noticing their presence. Ask Reflective Questions: Is it the number of tasks that’s overwhelming, or is it fear of forgetting, failing, or letting someone down? What’s truly fueling your stress? Recenter with Gratitude and Self-Compassion: Acknowledge that being needed is a form of purpose. Remind yourself that eve

What happens when the world sees you as a hero, but you feel lost inside? Abby Wambach, a trailblazer in women’s soccer, shares how facing life’s challenges after retirement helped her discover truth, healing, and self-love. Summary: Abby Wambach spent years chasing excellence as a world-class athlete, only to find that winning gold didn’t bring the inner fulfillment she craved. In this powerful conversation, she reflects on addiction, shame, identity, and the hard-earned lessons of self-love. Her honesty reveals a new kind of strength. One rooted in vulnerability and the courage to be fully seen.This episode was supported by a grant from The John Templeton Foundation on Spreading Love Through The media.How To Do This Practice:  Acknowledge the belief that achievement or perfection will make you feel whole. Notice when success doesn’t bring lasting happiness, and let yourself feel that disappointment. Share your struggles honestly, even the ones you're ashamed of. Choose to live openly instead of hiding p

Through poetic reflection, Yrsa Daley-Ward helps us embrace the in-between moments, reminding us that the unknown can be the very terrain where real change begins. Settle into Stillness: Find a quiet space, get comfortable, and take a few slow breaths to arrive in the moment. Acknowledge the Unknown: Gently notice and name any uncertainty, confusion, or emotional fog you’re feeling without needing to fix it. Welcome the Silence: Allow the silence and stillness to be here, trusting it holds meaning even if it feels uncomfortable. Reflect with Gentle Words: Repeat silently or write: “To love yourself through the darkness is to plant gardens at night.” Feel Your Connection: Remember that many others are also sitting with uncertainty, and you are not alone in this experience. Close with Compassion: Offer yourself kindness through touch or words and affirm that this pause is part of your growth. Scroll down for a transcription of this episode.Today’s Happiness Break Guide:YRSA DALEY-WARD is an award-winning

Learn how poetry can help your brain handle stress, process feelings, and spark insight.Summary: This episode of The Science of Happiness is part of our series Using Art As Medicine. We explore poetry, one of the oldest artforms, powers our brains, calms our nervous systems, and reduces anxiety by opening doors into our psyche. Whether you're reading or writing it, elements like rhythm, metaphor and rhyme improve memory, cognition and even self-esteem. This episode is made possible through the generous support of the John Templeton Foundation.How To Do This Practice: Find Your Moment: Notice the time of day when you feel closest to yourself. It might be early morning before the world wakes up, or another quiet pocket of time when your thoughts are unfiltered and your heart is open. Set the Scene: Create an atmosphere that supports you. Play music that matches your mood or inspires imagination. Let it be soft and inviting, not distracting, just enough to signal to your body that this is a sacred moment. Cho

Spring Washam guides us on a gentle visualization to help you tap into the joy, wonder, and possibility that creativity brings.How To Do This Practice:  Settle In: Sit comfortably, close your eyes, and take a few deep breaths to ground yourself in the present moment. Invite Creativity: Silently welcome the creative energy of the universe, setting the intention to open to inspiration and joy. Visualize the Light Channel: Imagine a tube of light running from the base of your spine through the crown of your head, connecting you to the sun, stars, and infinite creative source. Feel the Flow: Picture this light pouring into your body, filling every cell with energy, possibility, and imagination. Focus on the Heart: Shift your attention to your heart center, letting it glow with passion, and affirm: “My heart is the source of my creativity. I trust it.” Anchor and Affirm: Feel your body grounded and open, breathe deeply, and declare: “I am ready. I am creative. I am a vessel of joyful expression.” Scroll do