The Science of Happiness
PRX and Greater Good Science Center
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Learn research-tested strategies for a happier, more meaningful life, drawing on the science of compassion, gratitude, mindfulness, and awe. Hosted by award-winning professor Dacher Keltner. Co-produced by PRX and UC Berkeley's Greater Good Science Center.
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11 hours ago
How To Use Your Body to Relax your Mind
Want to destress your mind? Start with your body. Progressive Muscle Relaxation is a practice where you methodically tense and release your muscles to help unwind. Studies show it can reduce anxiety, help you get better sleep and lower depression levels.
Link to episode transcript: https://tinyurl.com/y6stdy3b
Episode summary:
As a war correspondent and an Afghani refugee, Nelufar Hedayat is acutely aware of how stress feels in her body. For our show, Nelufar tried Progressive Muscle Relaxation: But what the practice’s title doesn’t mention is that you methodically tense your muscles, before releasing them.. At first, it triggered feelings of distress for her. But after recently being diagnosed with complex post-traumatic stress disorder, Nelufar was able to reframe her relationship to the exercise. By separating the sensation of tensing from stress, she completed the practice feeling empowered and euphoric. Later, we hear from psychologist Loren Toussaint about the importance of intentionally engaging our body’s relaxation response. We also learn how Progressive Muscle Relaxation compares to other well-known relaxation techniques, like deep breathing and visualization.
Practice:
Listen to next week’s Happiness Break on October 5th for a short guided version of this practice.
Try following these steps for Progressive Muscle Relaxation from Kaiser Permanente: https://tinyurl.com/4k668ehv
Today’s guests:
Nelufar Hedayat is an award-winning journalist and documentary filmmaker who has reported on numerous conflict zones. Her new podcast Ritually explores the role of wellness and spiritual practices in contemporary society.
Listen to Ritually: https://tinyurl.com/mtzvf2kp
Follow Nelufar on Twitter: https://tinyurl.com/42ytnytw
Follow Nelufar on Instagram: https://tinyurl.com/y6abuvtp
Follow Nelufar on Facebook: https://tinyurl.com/mr2weemp
Loren Toussaint is a professor of psychology at Luther College in Decorah, Iowa.
Learn more about Loren and his work: https://tinyurl.com/4ea2jx9x
Follow Loren on Twitter: https://tinyurl.com/mry2yb4s
Resources from The Greater Good Science Center:
Four Ways to Calm Your Mind in Stressful Times: https://tinyurl.com/6apdf52p
How Resting More Can Boost Your Productivity: https://tinyurl.com/23h6rnvw
How a Body Scan Can Help With Strong Emotions: https://tinyurl.com/59tyjbhr
How Tuning In to Your Body Can Make You More Resilient: https://tinyurl.com/y2jhfmpe
Five Ways Mindfulness Meditation Is Good for Your Health: https://tinyurl.com/3f79nsav
More Resources for A Good Night’s Sleep
University of Toledo- Progressive Muscle Relaxation: https://tinyurl.com/2kadu7va
Mayo Clinic - Relaxation techniques: Try these steps to reduce stress: https://tinyurl.com/2tfrnnew
BBC - Can’t stop your brain racing at 3am? Try these suggestions from a GP: https://tinyurl.com/yvz45x5w
PTSD UK - How Progressive Muscle Relaxation can help people with PTSD: https://tinyurl.com/4b89auzw
Tell us about your experience with the progressive muscle relaxation practice! Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Help us share The Science of Happiness!
Rate us on Spotify and share this link with someone who might like the show: https://tinyurl.com/ckd6yb46
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Sep 21, 2023
Happiness Break: A Meditation for Groundedness, With Diana Parra (English & Spanish)
Take a moment to ground yourself with this meditation that helps bring awareness to the relationship between ourselves and the earth beneath us.
También tenemos esta meditación en Español: está en nuestro podcast dondequiera que estés escuchando ahora mismo."
Link to episode transcript: https://tinyurl.com/2p8vub46 (English)
https://tinyurl.com/muc82hj3 (Spanish)
How to Do This Practice:
*
Find a comfortable position to start the practice, ensuring that your feet feel grounded.
*
Focus on your breath, and how the air moves from your chest out through your nose.
*
Notice how the bottoms of your feet are connected to the earth, and how your body is supported and sustained by the earth beneath you.
*
If any distractions arise, refocus your attention on your breathing and the points of contact between your body and the surface beneath you.
*
Complete this practice by expressing a sense of gratitude for the earth and our ability to reground ourselves within it.
Today’s Happiness Break host:
Diana Parra is professor at Washington University in St. Louis, Missouri. She is also a registered mindfulness and yoga teacher who focuses on sharing these practices with the Latino immigrant community in St Louis.
Learn more about Diana Parra’s work: https://tinyurl.com/4acc7nsv
More resources from The Greater Good Science Center:
Five Ways Mindfulness Meditation Is Good for Your Health: https://tinyurl.com/3f79nsav
Can Mindfulness Help When You’re Depressed? https://tinyurl.com/yc7heja3
Does Mindfulness Make You More Compassionate? https://tinyurl.com/4beawh8b
How to Practice Mindfulness Throughout Your Work Day: https://tinyurl.com/y8ftbcrz
How Mindfulness Improves Sleep: https://tinyurl.com/2tunpkjb
We love hearing from you! Did this practice help you feel more grounded? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Spotify: https://tinyurl.com/6s39rzus
Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus
We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.
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Sep 21, 2023
Happiness Break: Una meditación para enraizar, con Diana Parra (inglés y español)
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 Spanish — It's on our podcast feed wherever you're listening right now.
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Sep 14, 2023
Making Difficult Interactions More Respectful
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 new perspectives by practicing deep listening.
*
Recognize the importance of emphatically interacting with others.
*
Let go of any pretenses or sense of ego by practicing humility.
*
Notice how these actions affect your internal motivations.
*
Practice building relationships and connections with others.
Today’s guests:
Omar Guzman is an ER doctor in Visalia, California.
Diane Johnson has a PhD in Organizational Behavior and is a consultant focused on leadership, change management and organizational development. She is the creator of the 7 Elements of Respect.
Learn more about Diane and her work: https://www.mmapeu.com/
Resources from The Greater Good Science Center:
Four Ways to Help Your Coworkers Feel Respected: https://tinyurl.com/2p8uvhnb
How Do We Ensure That Students of Color Feel Respected?: https://tinyurl.com/5n8534ek
What Middle Schoolers Can Teach Us About Respect: https://tinyurl.com/4ua4va6s
Five Ways to Have More Constructive Disagreements: https://tinyurl.com/tt26uy84
More Resources on Cultivating Respect:
MIT - Creating a Culture of Respect: https://tinyurl.com/44kzr95s
NYT - How to Be More Empathetic: https://tinyurl.com/nf675dkk
BBC - Deep Listening: Finding common ground with opponents: https://tinyurl.com/yjby4zjx
How do you cultivate respect in your life? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Help us share The Science of Happiness!
Rate us on Spotify and share this link with someone who might like the show: https://tinyurl.com/mszb2wfx
This episode was supported by a grant from the John Templeton Foundation, as part of our project on "Expanding Awareness of the Science of Intellectual Humility." To learn more, go to https://tinyurl.com/2dj6hw29
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Sep 7, 2023
Happiness Break: A Meditation to Inspire a Sense of Purpose
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.
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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.
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\](https://tinyurl.com/4j4hcvyt)
More resources from The Greater Good Science Center:
How to Find Your Purpose in Life: https://tinyurl.com/28mjx65c
Living with a Purpose Changes Everything: https://tinyurl.com/yeyv2xhu
Seven Ways to Find Your Purpose in Life: https://tinyurl.com/4ekymbet
Five Ways to Foster Purpose in Adolescents: https://tinyurl.com/25e5bvv3
How Purpose Changes Across Your Lifetime: https://tinyurl.com/yhek7ktr
We love hearing from you! Who inspires you? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Spotify: https://tinyurl.com/6s39rzus
Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus
We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.
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Aug 31, 2023
Why Compassion Requires Vulnerability
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.
*
Think of a time when your loved one was suffering. Notice how your sensations shift. Sincerely wish that they may be free of suffering.
*
You can try this practice with different types of people in your life, including loved ones, friends, and even those you don’t get along with.
Learn more about the Compassion Meditation practice at Greater Good In Action:
https://ggia.berkeley.edu/practice/compassion_meditation
Today’s guests:
Rexx Life Raj is a rapper and musician from the Bay area.
Listen to his latest album, The Blue Hour: https://tinyurl.com/3rpfv9r9
Listen to Raj Life Raj’s Music: https://www.rexxliferaj.com/
Follow Raj on Twitter: https://twitter.com/RexxLifeRaj
Follow Raj on Instagram: https://www.instagram.com/rexxliferaj/
Hooria Jazaieri is an Assistant Professor at Santa Clara University. Her research focuses on personal reputation and emotions like compassion and awe.
Learn more about Hooria and her work: https://tinyurl.com/2ndpkke9
Follow Hooria on Twitter: https://twitter.com/HooriaJazaieri
Resources from The Greater Good Science Center:
Can Compassion Change the World: https://tinyurl.com/3ac2meyc
Does Mindfulness Make You More Compassionate? https://tinyurl.com/4beawh8b
When Empathy Hurts, Compassion Can Heal: https://tinyurl.com/yc4pyjcv
Compassionate Mind, Healthy Body: https://tinyurl.com/mruc6m95
Do Your Struggles Expand Your Compassion for Others? https://tinyurl.com/yc4pyjcv
More Resources on Compassion:
The Atlantic - What’s Missing From Empathy: https://tinyurl.com/4b6s2v3y
TED - Compassion and the true meaning of empathy: https://tinyurl.com/2kkhf3p5
Washington Post - Compassion fatigue hits not only professional caregivers. Other people get it, too: https://tinyurl.com/5325ewjt
Harvard - Connect with Empathy, But Lead with Compassion: https://tinyurl.com/5n8amcuh
What has your experience been like practicing compassion for others? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Help us share The Science of Happiness!
Rate us on Spotify and share this link with someone who might like the show: https://tinyurl.com/4uyr2w35
Episode image based on photo by Marco Alexander
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Aug 24, 2023
Happiness Break: Awe in Impermanence
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 they have passed, and that's part of this cycle
*
Take note of how you feel.
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.
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\](https://tinyurl.com/4j4hcvyt)
More resources from The Greater Good Science Center:
What I Learned About Resilience in the Midst of Grief: https://tinyurl.com/2uw7uvxd
How to Face Grief in Yourself and Others: https://tinyurl.com/yckknp9r
Death and Gratitude: https://tinyurl.com/mwcn752j
How to Bring More Meaning to Dying: [https://tinyurl.com/vnbkwf52>\
Learning to Live in a World Without a Loved One: https://tinyurl.com/2v4avfvv
How do you find awe in impermanence? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Spotify: https://tinyurl.com/6s39rzus
Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus
We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.
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Aug 17, 2023
Why Humor Matters for Happiness
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 experienced throughout the day.
*
Write down why you think these funny moments happened.
*
Remember to write down as much detail about the moment as possible. These funny moments do not have to be of major importance.
Learn more about this practice at Greater Good In Action:
https://ggia.berkeley.edu/practice/three_funny_things
Today’s guests:
Josh Johnson is an Emmy-nominated comedian and writer for The Daily Show. This interview was recorded before the Writer’s Guild and Screen Actors’ Guild strikes began.
Learn more about Josh Johnson: https://www.joshjohnsoncomedy.com/
Follow Josh on Twitter: https://tinyurl.com/33f4nkv2
Follow Josh on Instagram: https://tinyurl.com/3txe78kf
Sonja Heintz is a psychologist at the University of Plymouth who specializes in positive psychology.
Learn more about Sonja and her work: https://tinyurl.com/mt4vs6cx
Resources from The Greater Good Science Center:
Why Laughing Is Good for You (The Science of Happiness Podcast): https://tinyurl.com/4z3snujy
How Laughter Brings Us Together: https://tinyurl.com/2cnapztk
Four Funny Ways Laughter Is Good for You: https://tinyurl.com/5x6d9jp3
How a Little Humor Can Improve Your Work Life: https://tinyurl.com/bdzz6thx
More Resources on Humor:
BBC - How comedy makes us better people: https://tinyurl.com/ytywxb94
Harvard - Humor, Laughter, and Those Aha Moments: https://tinyurl.com/ujjmzc75
Ted - The Superpower of Humour: https://tinyurl.com/53chw3nz
When Everything Is Heavy, a Touch of Humor Can Help: https://tinyurl.com/s6ydmyu4
What are three funny things that happened in your life recently? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Help us share The Science of Happiness!
Rate us on Spotify and share this link with someone who might like the show: https://tinyurl.com/4uyr2w35
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Aug 10, 2023
Happiness Break: Making Music With Your Body, With Keith Terry
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 of Happiness Podcast): https://tinyurl.com/mrys53k4
Five Ways Music Can Make You Healthier: https://tinyurl.com/4ckbtc2e
How Music Helps Us Be More Creative: https://tinyurl.com/4mj6vs44
Wired for Music: https://tinyurl.com/ye2xkjxz
Four Ways Music Strengthens Social Bonds: https://tinyurl.com/y257y25p
How was your experience creating body music? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Spotify: https://tinyurl.com/2cyp46rp
Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/2cyp46rp
We’re living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That’s where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.
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Aug 3, 2023
How Improv Makes You More Confident and Less Anxious
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 lab. Felsman explains how improv might cause these improvements, and others, like lessening social anxiety in children.
Try Improv On Your Own:
11 Easy Improv Games for Beginners - https://tinyurl.com/24xrre2y
Today’s guests:
Deema Altaher is an engineer who recently moved back to the United States from the United Arab Emirates.
Peter Felsman is a professor of social work at Northern Michigan University who specializes in the intersection between mindfulness, psychology and the arts.
Learn more about Peter Felsman’s work: https://tinyurl.com/5h47wsxs
Resources from The Greater Good Science Center:
Seven Ways to Cope with Uncertainty: https://tinyurl.com/4zh3m36e
Embracing Discomfort Can Help You Grow: https://tinyurl.com/5ftvvce3
The Power of Performance: https://tinyurl.com/3mc78yzb
What Mel Brooks Can Teach Us about “Group Flow”: https://tinyurl.com/2rxmrzhn
More Resources on Improv
NPR - The rules of improv can make you funnier. They can also make you more confident: https://tinyurl.com/2wvpk53j
Harvard Gazette - For more than just laughs: https://tinyurl.com/2zzxacpu
TED - How Improv Comedy Improves Mental Health: https://tinyurl.com/5a8vpt67
What helps you destress and cope with big changes? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Help us share The Science of Happiness!
Rate us on Spotify and share this link with someone who might like the show: https://tinyurl.com/wnfb99cy
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Jul 27, 2023
Happiness Break: A Mindful Breath Meditation, with Dacher Keltner
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
More resources from The Greater Good Science Center:
What Focusing on the Breath Does to Your Brain: https://tinyurl.com/3u8h53pw
Is the Way You Breathe Making You Anxious?: https://tinyurl.com/mryr2jup
A Five-Minute Breathing Exercise for Anxiety and Mood: https://tinyurl.com/3ve66u2k
How Four Deep Breaths Can Help Kids Calm Down: https://tinyurl.com/5xr2sb99
What does mindful breathing do for you? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Spotify: https://tinyurl.com/taub93tp
Help us share Happiness Break! Rate us on Spotify and copy and share this link: https://tinyurl.com/taub93tp
We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.
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Jul 20, 2023
How To Let Go Without Giving Up
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:
*…
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Jul 13, 2023
Happiness Break: Moving Through Space, With Dacher Keltner
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 Ha…
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Jul 6, 2023
Finding Delight Through Your 5 Senses
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…
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Jun 29, 2023
Happiness Break: What To Do When You're Struggling, With Spring Washam
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:
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Find a comfortable position and begin to focus on your breath.
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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.
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Hold your left hand in your right, or place your hands on your heart, holding yourself with care.
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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 a…
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Jun 22, 2023
How To Feel Better About Yourself
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 e…
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Jun 15, 2023
Happiness Break: Wishing Others Well, With Anushka Fernandopulle
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:
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Find a comfortable place to start this meditation.
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Start taking deep breaths, focusing your attention on what you feel around your heart and chest.
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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.”
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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.
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Slowly begin to shift your attention away from others and direct those well wishes towards yourself.
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Complete this practice by sending out goodwill for everyone around you, inc…
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Jun 8, 2023
Where To Look For Joy
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 connecti…
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Jun 1, 2023
Happiness Break: Who Takes Care of You? With Dacher Keltner
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:
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Find a comfortable position to start the practice. Focus on taking deep breaths.
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Shift your attention to your body, relaxing your jaw, shoulders and face.
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Begin to think about a friend who has supported you, or a friend who you feel grateful for.
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Reflect on how they have supported you and how that makes you feel. Notice how those feelings manifest within your body.
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Try shifting your attention to family members and/or mentors who have supported you in various ways.
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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…
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May 25, 2023
Feeling Overworked? Take a "Fika" Break
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.…
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May 18, 2023
How To Be in Harmony in Nature — Wherever You Are, With Yuria Celidwen
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:
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Find a comfortable position wherever you are located.
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Direct your attention to your feet and the surface below them. Try to cultivate a sense of belonging in that space under your feet.
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Let your breath guide your attention back to your feet and upward to your heart and head.
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Feel a sense of openness as you welcome the warmth of the sun into your heart.
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Acknowledge the transformative po…
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May 11, 2023
How To Do Good for the Environment (And Yourself)
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, climat…
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May 4, 2023
Happiness Break: Contemplating our Interdependence with Nature, with Dekila Chungyalpa
Take ten minutes to renew your connection to the earth through this guided meditation on our interdependence with the ecosystem.
Link to episode transcript: https://tinyurl.com/mt473u79
How to Do This Practice:
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Find a comfortable place to do this practice, relax into your body.
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Wherever you are, start to acknowledge your surroundings, noticing the living and inanimate things around you.
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Focus your attention on your breath, and how your breathing is interdependent on other life forms, and other life forms are dependent on your breath.
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Contemplate the Earth’s compassion, and how it provides you with unconditional support.
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Finish this practice by acknowledging your connection to the natural world.
Today’s Happiness Break host:
Dekila Chungyalpa is the founder and head of the Loka Initiative, which brings together faith leaders and culture keepers of indigenous traditions on environmental and climate issues.
Learn More About Dekila Chungyalpa’s work: ht…
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Apr 27, 2023
How to Feel More Hopeful
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.
Link to episode transcript: https://tinyurl.com/9d73zav8
This is the second 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 the third and final episode May 11. Plus, we’ll share climate-focused Happiness Breaks next week and May 18.
Episode summary:
In the first episode of Climate, Hope & Science, we explored the power of hope with Rebecca Solnitt. Hope can help us cope with uncertainty and sustain action, even when we don’t know what will happen. But what can we do when hope feels far away? This week, we learn about a pract…
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Apr 22, 2023
The Case for Climate Hope
In the first episode in our series Climate, Hope and Science, we explore how embracing uncertainty enables us to move beyond climate anxiety and despair to hope and action, with author and activist Rebecca Solnit.
Link to episode transcript: https://tinyurl.com/y6yr2kz4
What does it take to be aware of what’s really happening, without falling into despair? How do we find hope? Do small, individual actions really matter? What happens to our minds and hearts when we connect with nature, and how can that actually protect the climate? We find the links between crisis, hope, happiness, and action.
Look for new episodes April 27 and March 11. Plus, we’ll share climate-focused Happiness Breaks in the weeks following those episodes.
Episode summary:
When you think about climate change, do you feel hope? On this episode of our special series, Climate, Hope and Science, we examine what it means to feel hopeful for the future of our planet. Renowned writer and activist Rebecca Solnit joi…
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Apr 20, 2023
Happiness Break: Sketching Serenity with Chris Murchison
Happiness Break: Sketching Serenity with Chris Murchison
A guided drawing meditation to help you break out of stale thought patterns and maybe even enter a state of flow. No talent required.
Link to episode transcript: https://tinyurl.com/3fzm6ja5
How to Do This Practice:
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Grab a piece of paper and something to draw with.
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Find a comfortable place and start by taking some deep, mindful breaths
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Take a few moments to take in your environment. What colors, shapes, and objects do you see?
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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.
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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 wo…
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Apr 13, 2023
A New Relationship with Stress
Is there such a thing as good stress? Our guest learns to welcome her stress by understanding how it can actually help her, plus tips and tricks to not feel too much of it.
Link to episode transcript: https://tinyurl.com/5n6s346x
Episode summary:
Like many of us, our guest Yana Leventon has dealt with a fair amount of stress in her life. But after living through the COVID-19 pandemic and grappling with the ongoing war in Ukraine (with relatives on both sides of the border) Yana’s stress levels reached a new high. This week’s episode is all about how we can reframe our relationship with stress. Yana spent one week trying a new practice each day. All 7 of the practices were aimed at managing different aspects of stress, from physically metabolizing her stress through exercise to visualization and breathing techniques. These exercises helped her regain a sense of clarity about what is truly not in her control, and agency over what is. She began to see stress as a normal and necessa…
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Apr 6, 2023
Happiness Break: Visualizing Your Purpose, with Dacher Keltner
Finding a greater sense of purpose can help us achieve our goals and strengthen our relationships. Dacher leads a meditation to find purpose by imagining a better world.
Link to episode transcript: https://tinyurl.com/3u7njv3a
How to Do This Practice:
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Find a comfortable place to do this practice. Once you feel ready, relax your shoulders and close your eyes. Focus on your breathing, and take a few slow, deep breaths.
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Think about the world around you. If you could change one thing in society, what would it be?
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Imagine this ideal world. Visualize it manifesting before you. Notice what you see and how you feel in as much detail as possible.
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Is there anything that you can do to make this a reality? It can be anything, no matter how small. Think of some manageable steps you can take to get a little closer to what you’ve imagined.
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Return your focus to your breathing to close out this practice.
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If you have the time, jot down your thoughts and goals.
Today…
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Mar 30, 2023
Encore: 24 Hours of Kindness
Why should you be nice? Our guest explores how small, daily acts of kindness can produce meaningful life changes.
Link to episode transcript: https://tinyurl.com/bdhedpvk
Episode summary:
When you’re kind to someone, the positive impact doesn’t stop with them. In fact, the effect of your kind action can ricochet back to you by improving your physical health and outlook on life. This week’s episode is all about how kindness has the power to strengthen our sense of self within a larger community. Our guest Aaron Harvey is an activist and UC Berkeley alumni who performed five random acts of kindness in one day. He found that practicing kindness allowed him to develop deeper relationships with those around him and shifted the way he views his role in society. Later, we hear from Oliver Scott Curry, the Research Director at Kindlab, to learn about why humans are evolutionarily designed to be kind and how practicing kindness can positively affect our physical and mental state of bei…
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Mar 23, 2023
Happiness Break: Embodying Resilience, with Prentis Hemphill
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.
Link to episode transcript: https://tinyurl.com/yp25m3dp
How to Do This Resilience Practice:
Find a position that is comfortable for you, whether that is sitting, laying down or even standing. Don’t feel pressured to remain still for this practice. If you feel like you need to move or make sounds to stay present, feel free to.
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Think of something that brings you a sense of resilience.
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While in this memory, what are you doing with your body? What does your body feel like?
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Try to intensify those feelings. Notice how that feels in your body and in the experience of that memory.
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Take yourself back to how the memory was at the beginning of this practice, at a lower intensity. Notice how you’re able to make that change.
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Thinking about the day ahead or the day that you’ve had, ask yourself how much space do yo…
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Mar 16, 2023
One Way to Make Work More Meaningful
We all overestimate how much we know. Our guest tries a practice in slowing down to ask more questions, and finds it leads to higher quality connections.
Link to episode transcript: https://tinyurl.com/3mxt2f5e
Episode summary:
What happens when we pause and open up to ideas that we didn’t think of ourselves? This episode is about intellectual humility, the ability to surrender to the idea that we might not have all the information or may not be right. Our guest is Kelly Corrigan, a best-selling author and host of PBS talk show Tell Me More and podcast Kelly Corrigan Wonders. Her teams look to her for direction, but she wanted to see what would happen if she paused more to ask them questions, and found it totally changed her approach to both her work and family life. We also explore science around the subtle ways we react differently to people we disagree with, and how intellectual humility can change that.
Try this practice: Cultivate Intellectual Humility
If you can, write out…
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Mar 9, 2023
Happiness Break: Pause to Look at the Sky, with Dacher Keltner
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/35b2fsu9
Practice:
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Go someplace where you feel safe and also have a nice view of the sky.
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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.
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On the next breath in, look up at the sky. Notice how vast it is.
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Breathing naturally, notice everything you can about the sky. What colors are present? Are there any clouds? Do you see any gradation of light?
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Expand your gaze to get the fullest view and sense of the sky that you can. Spend a few moments taking it in.
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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…
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Mar 2, 2023
Why We Need Friends with Shared Interests
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/3k88vaph
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.
Today’s guests:
Temple Grandin is a leading animal behaviorist, prominent author and speaker on autism and animal behaviors. Toda…
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Feb 23, 2023
Happiness Break: Being Present from Head to Toe, with Spring Washam
Try this body-scan meditation to ground your mind in the present moment and in your body, guided by Spring Washam.
Link to episode transcript: https://tinyurl.com/3ahsvry6
How to do this practice:
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Find a comfortable seat where you can relax your body.
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Beginning with the top of your head, relax any sense of tension, one body part at a time.
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Slowly scan down to your face, neck, upper arms, hands, feeling their presence.
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You might want to place your hands on your belly to feel your breath and let go.
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End by placing your hand on your heart and offer your body some kindness.
Today’s Happiness Break Host:
Spring Washam has been a devoted Buddhist practitioner in both the Theravada and Tibetan schools of Buddhism for more than 25 years. She is a founding teacher of The East Bay Meditation Center and has spent more than a decade studying Shamanic indigenous healing practices. She is also the author of the forthcoming book, The Spirit of Harriet Tubman: Awakening…
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Feb 16, 2023
Why We Need Reminders of Connectedness
How can we feel more connected to our loved ones, even when they're not around? Our guest tries a practice shown to make us feel less lonely and more socially connected.
Link to episode transcript: https://tinyurl.com/2h2h7ccn
Episode summary:
Mónica Guzmán describes herself as a raging extrovert, but she still feels less connected to others than she’d like to. Working from home, she often finds herself alone, or worse — feeling alone because she’s still in work mode when her family is around. She tried a Reminders of Connectedness practice by making subtle changes to the interior of her home – like decorating with more family photos and rearranging the living room – and found that these seemingly small changes made a big difference in how she felt throughout her day. We also hear from clinical psychologist Tegan Cruwys about the powerful influence our sense of connectedness can have on our mental health.
Practice: Reminders of Connectedness
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Look around your home,…
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Feb 9, 2023
Happiness Break: A Meditation for When Others are Suffering, with Anushka Fernandopulle
Seeing others suffering is painful. Learn to practice both compassion and self-soothing in this guided meditation led by Anushka Fernandopulle.
Link to episode transcript: https://tinyurl.com/mwxee3uw
How to Do This Practice:
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Find somewhere peaceful, sit down and get comfortable. Once you’re ready, gently close your eyes.
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Start taking deep breaths and relax your body. Part by part, release tension in different areas of your body.
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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.
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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.”
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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.
Today’s Happiness Break host:
Anushka Fernandopulle is a meditation tea…
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Feb 2, 2023
How Music Evokes Awe
Why do some songs send chills down your spine or give you goosebumps? We explore the science of how music induces awe — and how that affects our well-being.
Link to episode transcript: https://tinyurl.com/4rzsbsb2
Episode summary:
In the last episode of our awe series, Dacher explores the mysteries of how music inspires awe and can transport us to another space and time with sound alchemist Laura Inserra. Later, we hear from the scientist who showed how awe-inspiring songs change the way we think and feel.
This is the last episode in our special series The Science of Awe. Check out the last four releases in our feed for Happiness Breaks that will help guide you to experience more awe in your life, and episodes of The Science of Happiness about the other profound ways that awe affects — and more places to find it.
Our host, Dacher Keltner, has a new book out about awe. It’s called Awe: The New Science of Everyday Wonder and How It Can Transform Your Life. Learn more here: htt…
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Jan 26, 2023
Happiness Break: Feeling the Awe of Nature from Anywhere, with Dacher Keltner
Host Dacher Keltner leads us through an exercise in feeling the serenity and wonder that nature brings us, no matter where we are.
Link to episode transcript: https://tinyurl.com/yc6dwdnp
How to Do This Practice:
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Find a spot where you can sit and rest comfortably. Once you’re ready, close your eyes.
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Begin breathing slowly and deeply. Focus on your breath and unclench your muscles from head to toe.
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Think of a place in nature that is sacred or significant to you. What do you hear? What do you see? Try to create as clear of an image as you can in your mind.
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Notice what feelings arise as you think of this place; what feelings do you associate with it?
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Contemplate how this place has become a part of who you are; how it lives in your mind and how you can conjure up the feeling of it within yourself.
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-inst…
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Jan 19, 2023
Why We Should Look Up at the Sky
When did you last take a moment to really look up at the sky? Shifting our gaze upward is linked to more creativity, capacity to focus—and it's a gateway to awe.
Link to episode transcript: https://tinyurl.com/3dbvxvyb
Episode summary:
Natalie didn’t spend much time finding shapes in the clouds as a small kid. And when she got older, looking up was even worse for her. Natalie spent time in jail, where she spent most of her days indoors under harsh lights. Today, she’s a student at a prestigious university. She tried a practice in looking up for our show. When we look up, our brain gets better at being playful, creative, and thinking critically. We also tend to see vast and beautiful things above our heads, like a canopy of leaves, branches and singing birds, or a starry night sky. Often, looking up is all we need to do to find moments of awe in our day-to-day lives. And that’s a wonderful thing, because feeling awe changes how our brains work in a way that’s really good fo…
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Jan 12, 2023
Happiness Break: Awe for Others, with Dacher Keltner
The communities we create are one of the most awe-inspiring parts of our lives. Host Dacher Keltner guides us in a meditation on awe and togetherness in this week’s Happiness Break.
Link to episode transcript: https://tinyurl.com/3783rkmj
How to Do This Practice:
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Find a comfortable, safe, place where you can close your eyes and relax. Notice your breathing and begin to take deep, intentional breaths.
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Think about a community you are a part of – work, recreation, spiritual, any group you’re a part of. Cultivate a sense in your mind of being with that community.
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Reflect for a few minutes on the faces of the people in this community; bring them into your mind’s eye and notice the details of their eyes, smiles, perhaps even their tones of voice or the sounds of their laughter.
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Think about this remarkable quality of communities: That all of these separate individuals create one hole.
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Think about how each person contributes to this community to create that…
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Jan 5, 2023
How Awe Brings Us Together
Feeling awe changes your brain. In our first episode in a series about the science awe, we explore how awe can make you a better friend, partner, and community member.
Link to episode transcript: https://tinyurl.com/ytph8dnc
Episode summary:
When Mirna Valerio tried out hiking for the first time as a young kid, she discovered something she didn’t expect: Being outdoors seemed to bring strangers closer to one another. It was like it somehow fastracked forming meaningful relationships. Today we know that the feeling of awe nature often inspires has something to do with this. Awe is the feeling you get when in the presence of something vast and incomprehensible. When we feel it, our sense of self shrinks – in a good way – and we get better at connecting with others. Today on The Science of Happiness, we explore what it’s like when awe helps us create communities, and the science behind how it works.
This episode is part of special series we’re doing on Awe. In the weeks ahea…
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Dec 29, 2022
Happiness Break: An Affirmation Practice for the New Year, with Chris Murchison
This New Year, affirm the wonderful qualities you already possess with this meditative writing practice called "I Am."
Link to episode transcript: https://tinyurl.com/mswzp9jz
How to Do This Practice:
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Take a moment to sit still and take a few deep breaths, and notice how you’re feeling right now.
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Open your eyes, and on a sheet of paper, write “I am ____,” and then fill in that blank.
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Set a timer for 1 minute, and repeat step 2 until the time is up.
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Take a moment to observe what you’ve written. Where did you begin? Where did you end? What can you glean about how you’re showing up today, from what you’ve written? Look for patterns.
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Take a few more mindful breaths. Consider how what you’ve just written might influence what you’ve just written and the rest of your day.
Today’s Happiness Break host:
Chris Murchison is an artist and meditation teacher.
Check out Chris’s website: https://chrismurchison.com/
Follow Chris on Instagram: https:/…
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Dec 22, 2022
How to Make Life More Meaningful
Chris Sharma is one of the greatest rock climbers of all time, and he's taking on some of the biggest challenges in life: becoming a parent and starting his own business. Chris tries a practice shown to help us craft our own path and purpose in life.
Link to episode transcript: https://tinyurl.com/pdtkffuv
Episode summary:
Chris Sharma spent his youth traveling the globe and becoming one of the greatest rock climbers of all time. His passion for climbing has filled his life with purpose, but now in middle age, he wants to also focus on other sources of meaning in life that are just as important to him. Chris joins us after trying a practice in life crafting — where you get clear on your values, imagine what your ideal life would look like, and make a plan to get closer to that vision. Later in the show, we hear from Michael Steger, a psychologist and director of the Center for Meaning and Purpose at Colorado State University, about the surprising places in our lives we can find me…
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Dec 15, 2022
Happiness Break: Finding Presence Through Your Senses, with Dacher Keltner
Sight, smell, touch, sound, and taste: all of our five senses provide unique pathways to presence and happiness. We spend a few minutes being mindful of each one.
Link to episode transcript: https://tinyurl.com/be39r98y
How to Do This Practice:
Find a comfortable place where you feel safe. Close your eyes or soften your gaze. Take a few deep breths, noticing the sensation of the air as it moves through your nose, into your lungs, and back out again.
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Sound: For a few breaths, pay attention to the sounds around you. Notice where they are in space.
*
Touch: Put one hand on top of the other. Notice the sensations you feel in your hand as your fingers’ knuckles touch the other, like temperature and texture.. Shift your attention to your cheeks, noticing temperature and the feel of the air.
*
Taste: Now, pay attention to the taste you are experiencing on your tongue. There may be no taste or the taste of saliva.
*
Smell: Move your focus to the smell around you as you take…
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Dec 8, 2022
The Science of Synchronized Movement
Moving in sync with someone else — even a total stranger — can change how you feel about them, and how you act, without you realizing it.
Link to episode transcript: https://tinyurl.com/2baf5v3u
Episode summary:
When was the last time you moved in sync with someone else? Dancing, exercising, even just walking in step — for some, it comes easily, for others, it’s a challenge. But can moving to the same beat make all of us kinder to one another? This week, our guest Chris Duffy steps out of his comfort zone to try a practice in Body Music, rhythmically making sounds just by tapping your body, with body percussionist Keith Terry. Later, we learn how tapping in sync with someone else tricks you into thinking you have more in common with them, and can make you more inclined to help them.
Practice:
*
To start, stand up. Clap your hands together in front of your chest, then tap your left palm to your right chest, then right hand to your left chest. Repeat at a steady cadence.…
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Dec 1, 2022
Happiness Break: Tune Into Your Body, with Radha Agrawal
Happiness isn't only in your head — your body is important, too. This week, Radha Agrawal leads us in a short Japanese calisthenics practice called Radio Taiso.
Link to episode transcript: https://tinyurl.com/mr46zeb9
Check out Radha Agrawal’s video guide to this practice: https://dose.daybreaker.com/videos/microdose-oxytocin-healthy-spine
Today’s Happiness Break guide:
Radha Agrawal is Japanese-Indian author and a founder of Daybreaker, a company that throws sober dance parties at sunrise all around the world.
Learn more about Daybreaker: https://www.daybreaker.com/
The Science of Happiness listeners get 100% off their first month of Daybreaker’s Dose, using code GGSC at check out: http://dose.daybreaker.com?code=ggsc
Follow Radha on Instagram: https://www.instagram.com/love.radha/
Follow Radha on Twitter: https://twitter.com/radhatwin
Learn more about Radha and her book, Belong: https://belongbook.com/
More resources from The Greater Good Science Center:
*
Movin…
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Nov 24, 2022
How to Practice Gratitude When You're Not Feeling Thankful
One way to feel more thankful for things is to imagine life without them. Our guest tries a practice for seeing the bright side, even when you feel down.
Link to episode transcript: https://tinyurl.com/5n783z4e
Episode summary:
We know that gratitude is good for us. But what can we do when we’re struggling to actually feel thankful? Our guest this week is author and podcast producer Stephanie Foo. Foo built a network of close friends around her in California, where she grew up. As a survivor of child abuse and Complex PTSD, her friends in California became her chosen family. And since she’s moved to New York City, she finds herself often pining for the Golden State and the people she loves there. This week, Foo tries a practice in mental subtraction, which gratitude researcher Ernst Bohlmeijer describes as an antidote to taking things for granted. Imagining her life if she didn’t live in New York helps Foo tap into gratitude even in the depths of winter – when she misses Cal…
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Nov 17, 2022
Happiness Break: 5 Minutes of Gratitude, with Dacher Keltner
Not sure how to start practicing gratitude? Psychologist Dacher Keltner guides you through a practice that can help you see the good things in your life that you might otherwise overlook.
Link to episode transcript: https://tinyurl.com/yc7bvkpr
How to Do This Practice:
*
Sit or lay down somewhere comfortable. You may close your eyes if you wish, and take a slow, deep breath in to ground into the present moment. Then, scan your body from head to toe, noticing how you’re feeling in this moment. Let worries and plans clear from your mind.
*
Start by thinking about all the things that make your life comfortable: Clean water on tap, light at the flip of a switch, a roof over your head to protect you from the weather, warmth, and comfort when it gets windy, rainy, or cold.
*
Let your mind wander to all the millions of people who have worked hard to make your life more comfortable: Those who plant and harvest the food you eat, who bring it to markets, people who ensure the water…
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Nov 10, 2022
The Emerging Science of ASMR (Encore)
There are millions of YouTube videos with people crinkling bubble wrap or whispering about folding laundry. Our guest talks about why autonomous sensory meridian response (ASMR) makes her, and many others, feel more calm and happy.
Link to episode transcript: https://tinyurl.com/ye4p3tkw
Episode summary:
Melinda still remembers the tingling feeling she felt when she first listened to the close-up sound of someone drawing on a TV show at the age of ten. She learned later that the subtle sounds that create soothing sensations for her are called autonomous sensory meridian response, or ASMR. Now, she creates ASMR experiences on her YouTube channel and through her live production company, Whisperlodge — from delicately handling a plastic package to gently stroking a microphone with a makeup brush. In today's show, Melinda demystifies the world of ASMR and how it brings both calm and delight to her and her participants. Later, we hear about the emerging science behind ASMR from Dr. Giu…
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Nov 3, 2022
Happiness Break: Making Space for You, with Alex Elle
Consider what you want to make space for in your life in this 6-minute contemplation guided by Alex Elle.
Link to episode transcript: https://tinyurl.com/2vxehzrk
How to Do This Practice:
*
Take a few deep breaths. File up your belly on each inhale. Drop your shoulder and soften your body on each exhale.
*
Say these eight phrases to yourself, or your own variation of it. Consider which resonates with you the most:
a. “In the presence of fear, I will make space for courage.”
b. “In the presence of self-doubt, I will make space for self-belief.”
c. “In the presence of hurriedness, I will make space for slowing down.”
d. “In the presence of overwhelm, I will make space for rest.”
e. “In the presence of overthinking, I will make space for letting go.”
f. “In the presence of chaos, I will make space for inner peace.”
g. “In the presence of confusion, I will make space for clarity.”
h. “In the presence of pain, I will make space for self-compass…
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Oct 20, 2022
Happiness Break: Restore Through Silence, with Tricia Hersey
When was the last time you spent a moment savoring silence? Tricia Hersey, aka The Nap Bishop, guides us through an appreciation of silence and its restorative powers.
Link to episode transcript: https://tinyurl.com/2s37nzdy
Scientists have found that spending just two minutes in silence can lower your blood pressure and heart rate, even when compared to listening to slow, relaxing music.
How to Do This Practice:
*
Find a quiet place to rest. Set a two-minute timer and put it aside.
*
Close your eyes and soften your face. Allow yourself to listen to the silence and rest your body.
*
At the end of the two minutes, slowly open your eyes and notice how you feel in your body. Or, continue resting in silence for as long as you need.
Today’s Happiness Break host:
Tricia Hersey is an activist, organizer, and founder of The Nap Ministry. She is also the author of a new book, Rest is Resistance: A Manifesto. Order it here: https://tinyurl.com/5bkk6txk
Learn more about Tricia a…
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Oct 13, 2022
How to Focus Under Pressure
Jeopardy! champion Amy Schneider tries a body scan meditation to sharpen her focus and calm her nerves as she prepares for the Tournament of Champions.
Link to episode transcript: https://tinyurl.com/yckfxnu5
Episode summary:
Amy Schneider is the most successful woman to ever compete on Jeopardy!. Part of her winning strategy was to shut down all her mental chatter and completely focus on the competition. But when the cameras are off, she struggles to find the same calm. For today’s show, Amy tries a body scan practice to connect with her body and quiet her busy mind. Later we hear from Jonathan Greenberg, a Harvard psychology professor. He explains how mindfulness can make us better problem solvers, and how that can benefit our emotional health, too.
How to Do This Practice:
*
Find a quiet place where you feel safe and comfortable. You can be standing, sitting, or lying down.
*
Close your eyes, and take a few deep, long breaths.
*
Move your attention through your body…
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Oct 6, 2022
Happiness Break: How to Awaken Joy, with Spring Washam
Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam.
Link to episode transcript: https://tinyurl.com/yckujpr3
How to Do This Practice:
*
Think about an area of your life that brings you joy, it could be anything.
*
Imagine yourself experiencing that moment of happiness. Feel the smiles, the peace and laughter.
*
As you reflect on the moment, say to yourself, “may my joy and my happiness increase.”
*
Next, practice “sympathetic joy.” To do this, think about someone you know having a great experience.
*
As you think of them in their joy, say to them in your mind, “May your joy and happiness increase.” Or you can also say, “I'm happy for your happiness. May your happiness continue.”
*
Remember that happiness is infinite. Being joyful for others is a way to increase your joy.
Today’s Happiness Break host:
Spring Washam, is a meditation teacher based in Oakland, California. She is also the author of t…
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Sep 29, 2022
Why Listen to the Other Side?
These days, it's hard to imagine befriending people with different politics than your own. But these two men did it using a tried and true practice.
Link to episode transcript: https://tinyurl.com/yfuhemz2
Episode summary:
When a graphic work of art depicting two men having sex was hung up in a busy hallway on a community college campus, it stirred up a huge controversy. Some students wanted it taken down, while others opposed the idea of censoring art. Instead of retreating to their respective echo chambers, two students who disagreed had a public debate. It was so successful, they actually went on to create a discourse club on campus. We learn the tactics that helped them navigate a divisive topic with their civility and differing values intact. Later, we hear from psychologist Cynthia Wang on how taking someone else’s perspective can bring people of different backgrounds together and disrupt stereotyping.
Practice:
*
Think of someone whom you might be at odds with — perh…
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Sep 22, 2022
Happiness Break: Six Minutes to Connect with Your Body, with Dacher Keltner
Dedicating a little time to tune into your body fortifies you to better handle the stresses of daily life.
Link to episode transcript: https://tinyurl.com/38tkd87r
How to Do This Practice:
*
Find a quiet place where you feel safe and comfortable.You can be standing, sitting, or lying down. Make sure that you feel relaxed.
*
Close your eyes, and take a few deep, long breaths.
*
Move your attention through your body slowly, part by part. Focus on your feet, then your calves, knees, and so on, until you get to the top of your head. Without judgment, notice what sensations you can identify in each part of the body.
*
When your mind wanders, gently and with self-kindness, guide your attention back to the part of the body you’re focusing on in the present moment.
Find the full Body Scan Meditation practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/body_scan_meditation
More resources from The Greater Good Science Center:
*
Listen to a Sci…
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Sep 15, 2022
Nine Steps to Forgiveness
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 valu…
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Sep 8, 2022
Happiness Break: A Note to Self on Forgiveness, with Alex Elle
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 yo…
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Sep 1, 2022
When Rumination Is a Good Thing
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 Recall…
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Aug 25, 2022
Happiness Break: A Meditation to Connect to Your Roots, with Yuria Celidwen
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…
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Aug 18, 2022
Riding The Waves of Anxiety
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,…
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Aug 11, 2022
Happiness Break: Walk Your Way to Calm, with Dacher Keltner
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…
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Aug 4, 2022
36 Questions to Spark Intimacy
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
*…
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Jul 28, 2022
Happiness Break: How to Ground Yourself, with Yuria Celidwen
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 o…
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Jul 21, 2022
How to Feel Less Lonely and More Connected
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.
Pract…
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Jul 14, 2022
Happiness Break: Experience Nature Wherever You Are, with Dacher Keltner
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.b…
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Jul 7, 2022
How to Make Better Decisions (Encore)
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 min…
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Jun 30, 2022
Happiness Break: 36 Questions to Feel Connected, with Dacher Keltner
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. B…
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Jun 23, 2022
How to Say "Sorry" Like You Mean It
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:
Mind…
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Jun 16, 2022
Happiness Break: How To Be Your Best Self, with Justin Michael Williams
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 s…
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Jun 9, 2022
The Questions to Ask Yourself in an Argument
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, writ…
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Jun 2, 2022
Happiness Break: How to Be Your Own Best Friend, with Kristin Neff
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 humani…
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May 26, 2022
Catch Yourself in a Dream
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 informat…
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May 19, 2022
Happiness Break: A 10-Minute Guided Practice, with Dacher Keltner
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…
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May 12, 2022
The Science of a Good Night's Sleep
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.…
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Apr 28, 2022
Feel Better About Asking For Help
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 pu…
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Apr 14, 2022
Are You Tired of Being Afraid?
Fear is a normal part of our lives — but there are ways we can safely challenge and conquer it. Our guest tries a research-backed way to tackle a fear she's had since elementary school.
Link to episode transcript: https://tinyurl.com/58npxmer
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Mar 31, 2022
How to Find Your Spark in Life
Comedian Marilyn Pittman takes stock of what she really wants in life – and makes a plan to get it.
Link to episode transcript: https://tinyurl.com/5n7dya5t
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Mar 17, 2022
Are Your Expectations Too High?
High expectations can lead to disappointment, but expecting the worst doesn't feel great, either. This week we explore how to find the balance.
Link to episode transcript: https://tinyurl.com/27s3x7n7
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Mar 3, 2022
How to Turn Grief into Strength
Part of life is experiencing pain and loss. And sometimes, finding meaning in it. We explore a writing practice shown to help us come out stronger after difficult times.
Link to episode transcript: https://tinyurl.com/4ufxpwaa
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Feb 17, 2022
Why You Should Snap Pictures of Nature
A NYT restaurant critic puts down her pen and grabs her camera to capture the beauty of the outdoors.
Link to Episode Transcript: https://tinyurl.com/yc66tdhb
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Feb 3, 2022
When It's Time to Face Your Fears
What happens when we feel compassion for the things that scare us? Shabazz Larkin shares what it's like to face some of his deepest fears.
Link to Episode Transcript: https://tinyurl.com/yp7r8fwu
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Jan 6, 2022
The Case for Believing in Yourself
What does your best possible self look like? Our guest tries a practice in optimism by imagining her brightest future.
Link to Episode Transcript: https://tinyurl.com/2s4hbkrt
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Dec 23, 2021
How Gratitude Renews Us
Feeling burned out? Our guest, a nurse, explores how cultivating gratitude helps people in high stress jobs.
Link to Episode Transcript: https://tinyurl.com/th82bwp2
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Dec 9, 2021
What Our Photos Say About Us
Can taking a few photos really make you happier? Afghan rocker Sulyman Qardash tries a practice to find meaning through snapping photos of daily life.
Link to Episode Transcript: https://tinyurl.com/a2x9vkve
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Nov 25, 2021
Why We Give Thanks
Thank you. Gracias. Merci. Every language has a word for gratitude. But why do we feel it? How can we experience more of it? We revisit some of our favorite episodes about the science of gratitude.
Link to Episode Transcript: https://tinyurl.com/3y7m2nmk
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Nov 11, 2021
Do You Feel Pressed for Time?
What happens when we share our time? Our guest, chef and author Bryant Terry, pauses to be present with the ones who matter most.
Link to Episode Transcript: https://tinyurl.com/3n3tftbw
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Oct 28, 2021
Why You Should Make Small Goals
Comedian Paula Poundstone tries to take on a messy and daunting task, one small step at a time.
Link to Episode Transcript: https://tinyurl.com/mv2hstcp
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Oct 14, 2021
Do You Want to Slow Down?
Anna Sale, host of Death, Sex, and Money, practices awe as an antidote to her anxiety.
Link to Episode Transcript: https://tinyurl.com/5n82n9w2
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Sep 30, 2021
Can You Mend a Broken Bond?
They were childhood best friends until one came out as queer. Now, two college students reconnect and try to see the world through one another's eyes.
Link to Episode Transcript: https://tinyurl.com/44pbbj48
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Sep 16, 2021
100 Good Things
For our 100th episode, host Dacher Keltner sits in the guest chair and tries one of the most popular happiness practices.
Link to Episode Transcript: https://tinyurl.com/mv46juba
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Sep 2, 2021
What Happens When We Play
When was the last time you went down a slide? Our guest tries a practice to bring more play into his life and explores what that means as a Black man in the U.S.
Link to Episode Transcript: https://tinyurl.com/ysc3h82b
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Aug 19, 2021
How to Not Take People for Granted
What would life be like without the people you care most about? Our guest tries a practice to help appreciate loved ones.
Link to Episode Transcript: https://tinyurl.com/2p877x8x
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Aug 5, 2021
How to Tune Out the Noise
Our guest uses her breath to find calm in some of Los Angeles' noisiest neighborhoods.
Link to Episode Transcript: https://tinyurl.com/yc7ccv7x
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Jul 22, 2021
Don't be Afraid of Your Anger
What happens when we suppress our anger? And what if we tried to work with it instead? Our guest tries a practice to harness her inner fierceness to care for herself.
Link to Episode Transcript: https://tinyurl.com/3ekjzcwn
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Jul 8, 2021
How to Enjoy Life More with Michael Pollan
Michael Pollan tries to get more out of life by temporarily giving up one of his pleasure.
Link to Episode Transcript: https://tinyurl.com/28hxc2ah
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Jun 24, 2021
How to Craft Your Life
When the world around you changes, so can your goals. This week's guest tries a practice to tap into a new sense of purpose.
Link to Episode Transcript: https://tinyurl.com/2yxntxs9
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Jun 10, 2021
Noticing Nature in the City
Link to Episode Transcript: https://tinyurl.com/kb6subnc
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May 27, 2021
What Humans Can Learn From Trees
Trees don't just compete with one another for resources, they also cooperate. Scientist and author Suzanne Simard explains the surprising science of trees.
Link to Episode Transcript: https://tinyurl.com/35rj8wzf
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May 13, 2021
Finding Strength through Gratitude
A doctor who serves communities in dire need shares how gratitude helps him find light in the darkness.
Link to Episode Transcript: https://tinyurl.com/3u6hmr6t
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Apr 29, 2021
Why Love Needs Laughter
Focusing on funny things can reduce stress, anxiety, and make us feel more connected to others. Our guests, who were high school sweethearts, learn how humor can also strengthen relationships.
Link to Episode Transcript: https://tinyurl.com/2zbfdrye
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Apr 15, 2021
How Music Can Bridge Cultures
Have you ever been moved by music sung in a language you don't understand? We speak with Gambian musician Sona Jobarteh about how music can connect us across cultures.
Link to Episode Transcript: https://tinyurl.com/yc68h4zk
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Apr 1, 2021
How Music Soothes Us
What is it about certain melodies that can relax our nerves and rock us to sleep? We explore the science of calming music with pianist Rosey Chan.
Link to Episode Transcript: https://tinyurl.com/2ys7mf5d
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Mar 18, 2021
David Byrne on How Music Connects Us
Music helped former Talking Heads frontman David Byrne come out of his shell. Hear Byrne's story and learn how music creates social bonds in part one of our series, The Science of Music and Happiness.
Link to Episode Transcript: https://tinyurl.com/5dtxmsun
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Mar 4, 2021
Scheduling Time to Feel Awe(some)
Feeling awe can boost your mood and make you feel more connected with others. Comedian Chris Duffy learns how to tap into that sense.
Link to Episode Transcript: https://tinyurl.com/3ywvxfrb
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Feb 18, 2021
Why We're Drawn to Nature
What happens when we spend time outdoors? We explore how getting out in nature can restore peace of mind—and make us more creative.
Link to Episode Transcript: https://tinyurl.com/56cp6d52
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Feb 4, 2021
Are You Setting the Right Goals?
Setting goals can sometimes feel like setting ourselves up for failure. But journalist Monica Campbell finds there's something magical that happens with certain kinds of goals.
Link to Episode Transcript: https://tinyurl.com/d842bub2
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Jan 21, 2021
Healing Through Gratitude
A stranger helped her through the hardest day of her life. When she expresses her gratitude, our guest encounters the power of true connection.
Link to Episode Transcript: https://tinyurl.com/mv3h9nx5
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Jan 7, 2021
How to Talk with Strangers
The way we interact with people who come in and out of our lives has changed since COVID-19. Our guest tries a practice to connect with strangers while keeping a social distance.
Link to Episode Transcript: https://tinyurl.com/3ddvnmpn
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Dec 24, 2020
Happy Again: How to Connect When You Must Stay Apart (Encore)
Are you unable to be with your friends and family during the holiday season this year? These 36 questions can bring you closer to loved ones, even if you're separated.
Link to Episode Transcript: https://tinyurl.com/46d8p32s
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Dec 10, 2020
Are You Listening to Your Elders?
Connecting across generations is one of the oldest happiness practices there is. We explore why to honor your elders, along with other practices from indigenous cultures often overlooked by Western science.
Link to Episode Transcript: https://tinyurl.com/2wjbjj3e
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Nov 26, 2020
How to Make Better Decisions
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/4vaxruje
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Nov 12, 2020
How to Give Up a Grudge
What does it really take to forgive someone? And why should we do it? Our guest, psychologist Scott Barry Kaufman, tries a practice to let go of anger.
Link to Episode Transcript: https://tinyurl.com/24txsbxz
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Oct 29, 2020
Why Voting Connects Us
Why do we vote? We explore the science behind what drives us to the polls, and the benefits we reap for ourselves and communities when we cast our ballots.
Link to Episode Transcript: https://tinyurl.com/56rmwec7
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Oct 22, 2020
How to Ride With the Pain
It's easy to be anxious and uncertain about the future—especially if you're eight months pregnant. Our guest tries practices to help her deal with whatever life throws her way.
Link to Episode Transcript: https://tinyurl.com/vrvn5p6a
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Oct 8, 2020
If You Want to Be More Productive, Cut Yourself Some Slack
Feeling hard on yourself? Pinterest co-founder Evan Sharp learns to quiet his inner critic and tap into his highest potential.
Link to Episode Transcript: https://tinyurl.com/4pbt5efs
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Sep 24, 2020
A Cure for Loneliness
Feeling lonely? Former U.S. Surgeon General Vivek Murthy learns why focusing on the quality of our relationships, not the quantity, can be an antidote.
Link to Episode Transcript: https://tinyurl.com/2s4m6emb
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Aug 27, 2020
24 Hours of Kindness
Why should you be nice? Our guest explores how small, daily acts of kindness can produce meaningful life changes.
Link to Episode Transcript: https://tinyurl.com/5chaxu75
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Aug 13, 2020
How to Switch Off Your Critics
Do you obsess over negative feedback? Shereen Marisol Meraji, of NPR’s Code Switch, tries a better way to cope.
Link to Episode Transcript: https://tinyurl.com/epuw68ft
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Jul 30, 2020
How to Reconnect with Your Partner
A couple try a practice to bring more excitement and passion into their relationship, even while sheltering-in-place.
Link to Episode Transcript: https://tinyurl.com/bdhkkdvt
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Jul 16, 2020
Do You Want to Be More Patient?
We can be at our worst with the people we love best. Our guests try ways to be more calm and present with those closest to them.
Link to Episode Transcript: https://tinyurl.com/ycx4cxam
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Jul 2, 2020
How to Love People You Don't Like
Our guest tries a practice to help her feel compassion toward others — even those she disagrees with.
Link to Episode Transcript: https://tinyurl.com/32zrzn5t
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Jun 18, 2020
What's Your "Why" in Life?
Adrian Michael Green asks big questions designed to help teens — and adults — find more meaning and purpose in their lives.
Link to Episode Transcript: https://tinyurl.com/58es3rup
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Jun 11, 2020
From Othering to Belonging
We speak with john a. powell, director of the Othering & Belonging Institute, about racial justice, well-being, and widening our circles of human connection and concern.
Link to Episode Transcript: https://tinyurl.com/yewzbtj9
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Jun 4, 2020
Taking Small Steps Toward Big Goals
When our world is turned upside down, how do we keep moving forward? Our guest, award-winning author Christine Day, sets a new path for herself.
Link to Episode Transcript: https://tinyurl.com/4rx9tv3p
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May 21, 2020
How to Connect When You Must Stay Apart
Do you want to be famous? What's a favorite memory? These 36 questions can bring you closer to loved ones, even if you're separated.
Link to Episode Transcript: https://tinyurl.com/4nww8xrm
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May 7, 2020
Give Yourself a Break
Want to calm your inner critic? Our guest tries a practice to find more self-compassion during uncertain times.
Link to Episode Transcript: https://tinyurl.com/yc63cckh
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Apr 23, 2020
Helping Kids Think About the Good
Sheltering-at-home with kids? These questions can help them, and us, focus on the good things in life.
Link to Episode Transcript: https://tinyurl.com/yvbp9zf7
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Apr 9, 2020
Remembering to Breathe
How a doctor stays calm and centered during times of uncertainty, one breath at a time.
Link to Episode Transcript: https://tinyurl.com/3fjn655n
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Mar 26, 2020
Staying Close While Physical Distancing
Our guest tries a practice to feel more connected to loved ones, and herself, while sheltering at home.
Link to Episode Transcript: https://tinyurl.com/53d7c5jx
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Mar 12, 2020
Who Would You Be Without Them?
Think of an important person in your life. Now imagine you never met. Our guest practices counting his blessings by picturing his life without a special person from his past.
Link to Episode Transcript: https://tinyurl.com/5y9x2rz
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Feb 27, 2020
Step Away from Anxiety
Do you have a hard time calming your nerves? Author Raina Telgemeier tries a practice to get out of her head, one step at a time.
Link to Episode Transcript: https://tinyurl.com/d42v3ywd
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Feb 13, 2020
Who Is Your Rock?
He survived the mass shooting in Parkland, Florida, two years ago and has been a student mental health advocate ever since. Now Kai Koerber finds a way to thank the person who helped him find his voice.
Link to Episode Transcript: https://tinyurl.com/mrfakhm3
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Jan 30, 2020
What Does It Take To Really Listen To Someone?
Are you actually listening when someone is talking to you, or just waiting for your turn to talk? Our guest, a veteran of the Iraq War, practices how to truly listen to others.
Link to Episode Transcript: https://tinyurl.com/nhfvv54t
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Jan 16, 2020
Why Shared Goals Can Bridge Divides
How can people from different groups get on the same page? Our guest, an educator and football coach, tries a strategy for building stronger, more inclusive teams.
Link to Episode Transcript: https://tinyurl.com/ef83kvf2
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Jan 2, 2020
How To Make Time for Happiness
Her New Year's resolution was to have more joyful and fulfilling experiences in her daily life. Our guest tried a practice to help make that happen.
Link to Episode Transcript: https://tinyurl.com/nh9nn3m5
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Dec 19, 2019
How To Get Your Senses Tingling
There are millions of YouTube channels with people crinkling bubble wrap or whispering about folding laundry. Our guests talks about why autonomous sensory meridian response (ASMR) makes her, and many others, feel more calm and happy.
Link to Episode Transcript: https://tinyurl.com/3t4nnp6m
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Dec 5, 2019
How To Be Less Hard on Yourself
Do you beat yourself up over every mistake? A high school senior tries to be kinder to himself during an especially stressful time.
Link to Episode Transcript: https://tinyurl.com/yrbcmj37
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Nov 28, 2019
Happy Again: How to Notice What You're Thankful For (Encore)
Comedian Maz Jobrani tries to be more thankful for the good things in his life by writing them down — and encourages his kids to do the same.
Link to Episode Transcript: https://tinyurl.com/2p8k3m6h
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Nov 21, 2019
Can You Find Wonder in the Ordinary?
When was the last time you felt connected to something bigger than yourself? Award-winning cellist Yumi Kendall looks, and listens, for moments of awe.
Link to Episode Transcript: https://tinyurl.com/388cpjer
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Nov 7, 2019
How To Get Your Priorities Straight
It's easy to lose sight of what matters most. Our guest finds a way to reconnect with her values during stressful times.
Link to Episode Transcript: https://tinyurl.com/55hmf3mm
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Oct 24, 2019
Does Your Doctor Listen to You?
Doctors are often trained to be emotionally detached. But our guest finds greater meaning in his work as a physician when he tries to connect more deeply with his patients, co-workers, and family.
Link to Episode Transcript: https://tinyurl.com/5n8h4vxs
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Oct 10, 2019
Finding Beauty in the Everyday
A tree next to a bus stop, a flower poking through the sidewalk. Our guest, a veteran of the Iraq War, discovers how awe and wonder can be found anywhere — if you just pay attention.
Link to Episode Transcript: https://tinyurl.com/2w2ht55h
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Sep 26, 2019
How to Find Your Silver Linings
Do you fixate on what's going wrong in your life? Poet and "recovering pessimist" Maggie Smith practices looking on the bright side.
Link to Episode Transcript: https://tinyurl.com/5n8cy7fk
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Sep 12, 2019
Can Margaret Cho Get Any Better?
She's one of the most accomplished comedians of her generation. But Margaret Cho wants to find a different kind of happiness.
Link to Episode Transcript: https://tinyurl.com/2p9yjvks
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Aug 29, 2019
Can You Humanize a Zombie?
Should we try to find common ground with the villains in our lives? Comedian Zahra Noorbahksh tries to understand a "zombie" from her past.
Link to Episode Transcript: https://tinyurl.com/3be2aszs
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Aug 15, 2019
Making Kindness Contagious
We gave our Happiness Guinea Pig a mission: Do five random acts of kindness in one day.
Link to Episode Transcript: https://tinyurl.com/36zrcd2p
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Aug 1, 2019
Facing Your Fears
Heights. Public speaking. Death. Our Happiness Guinea Pig explains how she overcomes her fears, one small step at a time.
Link to Episode Transcript: https://tinyurl.com/mr2pyunc
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Jul 18, 2019
How Michael Lewis Finds the Funny
How can you unearth humor in everyday life? Best-selling author Michael Lewis goes looking for laughs.
Link to Episode Transcript: https://tinyurl.com/3kebr688
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Jul 4, 2019
How to Keep Love Alive
After more than a decade together, our Happiness Guinea Pig tries to bring the spark back into her marriage.
Link to Episode Transcript: https://tinyurl.com/27vwc6bb
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Jun 20, 2019
Who Makes You Feel Connected?
Our Happiness Guinea Pig, the creator of Cartoon Network's We Bare Bears, finds a way to feel close to a loved one he recently lost.
Try this week’s happiness practice: Feeling Connected
Link to Episode Transcript: https://tinyurl.com/4pjw3k5a
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Jun 6, 2019
A Better Way to Talk to Yourself
Her husband has been in prison for 23 years. Our Happiness Guinea Pig tries a new approach to stay strong while working to get him released.
Link to Episode Transcript: https://tinyurl.com/2ayervbh
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Apr 11, 2019
What to Do When You Feel Like a Failure
The loss of a job, the pain of a breakup -- it's easy to get down on ourselves when things aren't going well. Find out how our Happiness Guinea Pig tuned down the self-critic in her head.
Link to Episode Transcript: https://tinyurl.com/4vz97my7
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Apr 4, 2019
Delight in the Unexpected
A high-five from a stranger, a hummingbird on a busy city street. Poet Ross Gay shares his own happiness practice: savoring the everyday delights in life.
~ Try one of UC Berkeley's Greater Good in Action happiness practices.
Link to Episode Transcript: https://tinyurl.com/3jzdxybs
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Mar 28, 2019
How To Let Go of Anger
Are you still mad at someone who hurt you in the past? That can eat away at your health and well-being. Our Happiness Guinea Pig tries a new approach to giving up a grudge.
Link to Episode Transcript: https://tinyurl.com/yc47kjvc
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Mar 21, 2019
What Are Your Strongest Reminders of Connection?
What kinds of objects, images, and words surround your home or office? Our Happiness Guinea Pig surveys her apartment for items that spark connection and kindness.
Link to Episode Transcript: https://tinyurl.com/yewvyzrk
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Mar 14, 2019
Do You Know How to Eat a Raisin?
Do you have trouble slowing down enough to actually enjoy your life? Our Happiness Guinea Pig, comedian and radio host Luke Burbank, finds a way to break free from his over-scheduled lifestyle.
Try this week’s happiness practice: Raisin Meditation
Link to Episode Transcript: https://tinyurl.com/m2nceh36
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Mar 7, 2019
Finding Awe in Every Step
How can we feel connected to the world around us? Singer Diana Gameros tries to cultivate a sense of awe in the most unlikely of places.
Try this episode’s happiness practice: Awe Walk
Link to Episode Transcript: https://tinyurl.com/yt2t2wr6
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Feb 28, 2019
Finding Your Strengths
Do you fixate on your flaws and shortcomings? Our happiness guinea pig tries the opposite: focusing on her personal strengths.
~ Try this episode’s happiness practice: Use Your Strengths
Link to Episode Transcript: https://tinyurl.com/mj38w54k
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Feb 21, 2019
Trying Compassion on Capitol Hill
Can you extend compassion toward a difficult person in your life? Congressman Tim Ryan tries a practice to help him reach across the aisle.
Link to Episode Transcript: https://tinyurl.com/yp2tec4c
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Feb 14, 2019
A Lesson in Thanks and Vulnerability
A junior high school teacher spent his life defying stereotypes about how men should express their emotions. Here he takes on a new challenge: getting his students to express gratitude.
Link to Episode Transcript: https://tinyurl.com/46w7cd2v
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Feb 7, 2019
Notice the Good in Your Life
Comedian Maz Jobrani tries to pay more attention to the good things in his life by writing them down -- and encourages his kids to do the same.
Try this episodes happiness practice: Three Good Things
Link to Episode Transcript: https://tinyurl.com/9kzjcvf3
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Dec 20, 2018
The Power of Expressing Your Deepest Emotions
He started Afghanistan's first post-Taliban rock band when he was 18 years old. A decade later, our Happiness Guinea Pig takes on another challenge: writing about his emotions.
Link to Episode Transcript: https://tinyurl.com/2uzh3r67
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Dec 13, 2018
Who's Got Your Back?
How do you build feelings of trust and security? Our Happiness Guinea Pig learns some truths about what it takes to feel supported.
Link to Episode Transcript: https://tinyurl.com/mr4defr6
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Dec 6, 2018
Being Kinder to Yourself
When you’re helping others cope with stress and anxiety, how do you deal with your own? Psychiatrist Elizabeth Guinto tries a practice to be kinder to herself.
Link to Episode Transcript: https://tinyurl.com/yer2c25p
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Nov 29, 2018
W. Kamau Bell’s Thoughts on Awkward Relationships and Bridging Divides
Comedian W. Kamau Bell discusses the challenges of finding common ground, even with people in your own family.
Link to Episode Transcript: https://tinyurl.com/ys466txk
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Nov 22, 2018
Find That Inner Calm
International megastar Daniel Wu tries a practice that brings him calm amidst the chaos.
Link to Episode Transcript: https://tinyurl.com/bdfcws4a
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Nov 15, 2018
These Words Cause Happiness
Did you know that you have the power to spark happiness in someone else's brain with just a few simple words? College student Eva Dickerson shares how she spread happiness across her campus, equipped with just her iPhone and some compliments.
Link to Episode Transcript: https://tinyurl.com/yc5vp9es
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Nov 8, 2018
A Simple Recipe for Happiness
Our Happiness Guinea Pig, children's author Joanne Rocklin, shares her happiness practice: bringing people together to share a meal. It took on a deeper meaning for her after a recent tragedy.
Link to Episode Transcript: https://tinyurl.com/3m5b4sw8
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Nov 1, 2018
Can’t Relax? This Will Help
Why does a bath or swim feel so relaxing? Our guest shares her own happiness practice--spending time in water--which science is finding can make us happier and healthier.
Link to Episode Transcript: https://tinyurl.com/5n8uyznd
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Oct 25, 2018
How to Make a Real Apology
"I'm sorry you feel that way."
Some apologies can actually make things worse. Our Happiness Guinea Pigs, Jolenta Greenburg and Kristin Meinzer of the By the Book podcast, try a more effective way of saying sorry.
Link to Episode Transcript: https://tinyurl.com/br9c86s7
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Oct 18, 2018
How to Deal with Uncertainty
How do you respond when you feel threatened or defensive? Our Happiness Guinea Pig, writer Wajahat Ali, discovers a way to keep himself centered amidst the challenges and chaos of life.
Link to Episode Transcript: https://tinyurl.com/yc5msv7x
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Oct 11, 2018
BONUS: The Science of Happiness at Work
What would make you happier at work? Featuring some of our happiness guinea pigs, we share the latest insights and research on well-being and happiness in the workplace.
Link to Episode Transcript: https://tinyurl.com/3uhb58b8
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Aug 9, 2018
What if You Had Never Met?
Do you take your partner for granted? Our Happiness Guinea Pig, cartoonist Gene Luen Yang, imagines a life in which he never met his wife.
Link to Episode Transcript: https://tinyurl.com/3rp4nycn
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Aug 2, 2018
Give Yourself Some Distance
Are you stuck ruminating about the past? Legendary skater Tommy Guerrero tries looking at negative events from a different perspective.
Link to Episode Transcript: https://tinyurl.com/bddb9eaj
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Jul 26, 2018
Listen Like It's Your First Date
Do you find yourself looking at your phone when you're supposed to be paying attention to a friend? Our Happiness Guinea Pig, The Takeaway's Tanzina Vega trades in her technology for some old school listening.
Link to Episode Transcript: https://tinyurl.com/4a98pmzc
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Jul 19, 2018
Why You Shouldn't Hate Small Talk
Many of us avoid chatting with strangers – isn't small talk tedious and dull? Listen as our happiness guinea pig discovers its surprising benefits.
Link to Episode Transcript: https://tinyurl.com/mr29zv9u
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Jul 12, 2018
How to Change Your Mind
Author Michael Pollan, shares his experiences on being a guinea pig for his new book, How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression, and Transcendence.
Link to Episode Transcript: https://tinyurl.com/bddxewwm
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Jul 5, 2018
How to Find Your Purpose in Life
Did you know what you wanted when you were in high school? Our teen guinea pig takes on the challenge of figuring out her purpose in life.
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Jun 28, 2018
What Are You Afraid Of?
Would you rather swim with sharks or give a speech before thousands of people? Discover how our happiness guinea pig tackled one of his many fears--and lived to talk about it.
Link to Episode Transcript: https://tinyurl.com/3zstem4a
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Jun 21, 2018
How to Forgive Your Father
Holding on to a grudge? Hear how our happiness guinea pig tried to let go of deep-seated anger and resentment.
Link to Episode Transcript: https://tinyurl.com/pphybmay
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Jun 14, 2018
Feeling Angry? Try This
For years, Dan Harris of ABC News was plagued by anxiety, depression, and streaks of anger. Here's how he learned to tame the voices in his head and get 10 percent happier.
Link to Episode Transcript: https://tinyurl.com/5d625bjp
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Jun 7, 2018
Let People Help You
In hard times, do you seek comfort from others or turn inwards? Find out how our Happiness Guinea Pig emerged from trauma by accepting others' support.
Thank you for your emails, calls, and letters! We think your stories will inspire others and we’ll be sharing some of them on the show. So call us at (510) 519-4903 and let us know how doing the Feeling Supported practice went for you!
Support for this podcast comes from Sun Basket. We all know that every part of our life is enhanced when we eat nourishing, healthy meals but always eating right can be hard to do. Sun Basket makes it easy. Go to SunBasket.com/SOH today to learn more and get $35 off your first order!
Link to Episode Transcript: https://tinyurl.com/5xtzbzj2
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Apr 2, 2018
Is There Someone You Need to Thank?
Is there someone important you've never properly thanked? Award-winning children's book author, Yuyi Morales, discovers the power of writing a "gratitude letter" to the librarian who changed her life.
Link to Episode Transcript: https://tinyurl.com/yzbnp9v6
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Mar 26, 2018
Can You Predict What Will Make You Happy?
Do memories of your past affect your happiness today? Susannah Cahalan was young and healthy when she was stricken with a mysterious illness. Learn how writing about her “month of madness” in the bestselling book Brain on Fire helped her reclaim her life.
Link to Episode Transcript: https://tinyurl.com/xeyehswt
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Mar 19, 2018
Find Your Best Possible Self
Does imagining your future make you more happy--or more anxious? Our happiness guinea pig looks ahead for inspiration to improve her life now.
Link to Episode Transcript: https://tinyurl.com/265b34pj
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Mar 12, 2018
How Gratitude Benefits Your Brain
Can you train your brain to be more grateful? Todd Zwillich of The Takeaway takes on the challenge.
Link to Episode Transcript: https://tinyurl.com/2s336x2a
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Mar 5, 2018
Krista Tippett on Being Grounded in Your Body
Are you so stressed that it wears you down physically as well as mentally? Discover how award-winning radio host Krista Tippett brought relief to her mind and body.
Link to Episode Transcript: https://tinyurl.com/29wdtvkj
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Feb 26, 2018
Why a Walk Works Wonders
Do you dwell on the negative and let moments of joy just pass you by? Discover how the Academy Award-winning director of Inside Out got out of his head and savored the good in his life.
Link to Episode Transcript: https://tinyurl.com/bury2hu9
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Feb 19, 2018
3 Funny Things
What should you do when you thought you had it all -- but learn you've had it all wrong? Discover what our happiness guinea pig did to bring more joy and humor into his life.
Link to Episode Transcript: https://tinyurl.com/4z3snujy
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Feb 12, 2018
How to Fall in Love with Anyone
Can 36 questions help you fall in love--and stay in love? Best-selling author Kelly Corrigan tries a research-proven technique to feel closer to her husband. Plus, we learn how the same technique can actually reduce racism and prejudice.
Link to Episode Transcript: https://tinyurl.com/5aep55b9
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Feb 5, 2018
Quieting Your Inner Critic
Are you too hard on yourself? Our Happiness Guinea Pig spent most of his life behind bars. Discover the research-tested practice that helped him quiet his inner critic.
Link to Episode Transcript: https://tinyurl.com/2jdjruzd
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Feb 5, 2018
3 Good Things
Do you take the good things in life for granted? You’re not alone, and studies show it's very human. But here’s a way to find more joy in the everyday.
Link to Episode Transcript: https://tinyurl.com/2khs3b7r
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Jan 23, 2018
The Science of Happiness Trailer
What does it take to live a happier life? Learn research-tested strategies that you can put into practice today. Hosted by award-winning psychologist Dacher Keltner. Co-produced by PRX and UC Berkeley’s Greater Good Science Center.
Link to Episode Transcript: https://tinyurl.com/3u5jfpfy
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