The Science of Happiness

How to Do This Practice: Find a Comfortable Space: Choose a place where you feel comfortable moving and making noise. You can do this practice standing or seated, whatever feels best for you. Start with a Basic Clap: Clap your hands together lightly, palm to palm. Keep the pressure soft so it doesn’t hurt. Try a few claps, following a steady rhythm. Add Chest Percussion: After each clap, tap your...

In a world that emphasizes romantic relationships, we explore the science of friendships in humans and our primate relatives—how we make them and how they not only influence health and happiness, but our survival.  Episode Summary: Romantic love gets plenty of attention, but what about the friendships that sustain us through life’s ups and downs? In this episode, we explore the science and signifi...

Experience the physical sensations of love through this guided meditation that nurtures connection, relaxation, and emotional awareness. How To Do This Practice:  Sit or lie down in a relaxed posture. Close your eyes or soften your gaze. Take a deep breath in, then slowly exhale. Notice the weight of your body and release any tension in your shoulders, jaw, or hands. Recall a time when you felt de...

Scroll down for a transcription of this episode . Can a simple set of 36 questions build love and intimacy? We explore the science behind how the questions we ask and the way we listen shape our closest relationships. Episode summary :  In this episode of The Science of Happiness , we break down the science behind a practice designed to deepen connection—whether in romantic relationships or friend...

Scroll down for a transcription of this episode. Cultivate a sense of original love — a universal connection that nurtures joy, safety, and belonging — with meditation teacher Henry Shukman. How to Do This Practice: Find a comfortable position, either seated with a balanced, unsupported spine or resting back into support. Sense the solidity of your body resting on the earth, recognizing your deep...

Scroll down for a transcription of this episode From daily check-ins to meaningful compliments and planned dates nights, we explore a 7-day love challenge to help couples strengthen their relationships.  Developed by renowned psychologists Julie and John Gottman. Based on decades of research, this week-long practice offers simple, actionable steps to deepen connection and nurture relationships. Fr...

Scroll down for a transcription of this episode Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam. How to Do This Practice: Reflect on an area of your life that brings you joy—whether it’s a small moment, an activity, or a connection. Imagine experiencing that joyful moment. Feel the smiles, peace, and lightness it brings. Let yourself fully conn...

We explore how embracing awe can uplift caregivers, providing tools to nurture themselves while nurturing others. Sign up for our Caring for Caregivers Newsletter! Join our newsletter community by providing your information below and we'll send you 4 research-backed podcast episodes and articles on how to nurture well-being and build stronger caregiver-child relationships over the next year… For f...

A meditation to cultivate a sense of awe by focusing on new beginnings -- whether it’s a budding plant, a new friendship, or a recent moment of wonder. How to Do This Practice: Find a quiet, comfortable space. Sit or lie down, close your eyes if you wish, and take deep breaths to center yourself. Bring your awareness to the present moment—notice your breath, body sensations, and surroundings witho...

Dance, one of humanity's oldest art forms, traces its roots back over 10,000 years. Its rhythmic movements are known to release endorphins, strengthen connections, and even increase our pain tolerance. Summary: This week on The Science of Happiness , we explore how dancing connects us, enhances well-being, and fosters community. Lori Arnett, a NASA engineer, shares how a month-long dance practice...

Feeling burned out? Join Dr. Kristen Neff as she guides us through a calming practice to bring kindness and support to ourselves during tough times. How to Do This Practice: Sit in a quiet, comfortable space, close your eyes if you wish, and take deep breaths to center yourself. Observe how you’re feeling—physically and emotionally—without judgment. Acknowledge your struggle: This is hard. Burnout...

Compassionate dialogue isn’t just about talking and listening—it's a meaningful way to bridge divides, cultivate belonging, and reimagine education as a space for connection. Summary: In this episode of The Science of Happiness , we explore the  role of compassion in education and connecting across differences. We explore the bravery it takes to have tough conversations, how to create spaces where...

Trouble sitting still? Learn to practice meditating by simply walking in this practice guided by 10% Happier host Dan Harris.  Scroll down for a transcript of this episode. How to Do This Practice: Begin walking. Bring your awareness to the present moment, noticing sights and sounds around you. When your mind wanders to worries or other thoughts, gently bring yourself back to what you notice aroun...

Mindful walking isn’t just a stroll—it’s a science-backed way to reduce, improve concentration, and soak in the beauty of your surroundings at the same time. *** The Science of Happiness is committed to sharing stories and research that inspire resilience, compassion, and connection. As we reflect on the past few years, these values feel more essential than ever. Help us continue to provide this f...

Psychologist Dacher Keltner guides you through a practice to help you see the good things in your life that you might otherwise overlook. How to Do This Practice: 1. 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 worr...

One way to feel more thankful for things is to imagine life without them. We explore a practice shown to help you see the bright side, even when you feel down. We know gratitude is good for us, but what if we’re struggling to feel it? This week’s guest, author and podcast producer Stephanie Foo, finds herself missing her close-knit “chosen family” in California since moving to New York. Foo tries...

Indigenous scholar Dr. Yuria Celidwen guides us in a reflection on our interconnection with water, encouraging us to see it as more than just a vital resource, but as kin.  How to Do This Practice: Last week we explored the scientifically backed healing qualities of water, focusing on how connecting with water through sound, sight, and touch can support our well being. This week, indigenous schola...

Discover how connecting with water through all five senses can support well-being. A growing body of research shows that connecting with water through things like sight and sound and touch can have a positive impact on how we feel, how we think, and even the state of our bodies. This week, we activate all five senses through connecting with water in hopes of applying that research into reality. We...

A guided drawing meditation to help you break out of stale thought patterns and maybe even enter a state of flow. No talent required. How to Do This Practice: Grab a piece of paper and something to draw with. Find a comfortable place and start by taking some deep, mindful breaths Take a few moments to take in your environment. What colors, shapes, and objects do you see? Set a timer and for the ne...

We explore Día de los Muertos—Day of the Dead—as a ritual that nurtures community, imbues loss with meaning, and helps us process grief while also connecting through shared joy. Summary: We investigate how Día de los Muertos, or Day of the Dead, rituals strengthen family ties and cultural identity, and learn about its evolution from a 3,000 year old practice to a global celebration. We look at key...

Discover Humming Bee Breath (Bhramari Pranayama), a soothing breathing technique that uses gentle humming to promote relaxation and mental calm. It’s important to take a moment to pause and take a long, slow exhale as we navigate life. I n our podcast series, "Breathe Away Anxiety, " we explore ancient breathing techniques alongside cutting-edge research that reveals the powerful effects of slow,...

Did you know humming can soothe your nervous system?  We explore the stress-relieving power of Bhramari Pranayama, also known as humming bee breath, with marathon runner and activist Cal Calamia. Summary: Cal Calamia, the first nonbinary winner of the San Francisco Marathon, explores Bhramari Pranayama, an ancient yogic breathing technique that uses humming to promote relaxation. Dr. Gunjan Trived...

Dr. David Spiegel guides you through cyclic sighing, a breathwork practice that helps reduce stress and anxiety.  Summary: Dr. David Spiegel guides you through a simple yet powerful breathwork practice that can help reduce stress, anxiety, and boost overall well-being. Backed by Stanford research, this simple technique uses slow, controlled exhales to calm the nervous system and improve overall we...

It’s important to take a moment to pause and take a long, slow exhale as we navigate life. I n our podcast series, "Breathe Away Anxiety," we explore ancient breathing techniques alongside cutting-edge research that reveals the powerful effects of slow, controlled breathing on our mental and physical well-being. We also share Happiness Break meditations to guide you through these science-backed me...

Dr. Kristin Neff guides us in a self-compassionate touch exercise, and shares the many research-backed reasons to cultivate kindness towards oneself. Transcript: https://tinyurl.com/5xt3mz3h Summary: Dr. Kristin Neff guides us through various practices of self-compassionate touch, such as placing hands over the heart or cradling the face, to provide comfort and support. Research shows that self-co...