The Science of Happiness

Beyond just feeling good, studies show experiencing other people's joy makes us more compassionate and satisfied with life. Link to episode transcript: https://tinyurl.com/kycnk4ca How to Do This Practice: Find a comfortable position to begin this practice, focusing on your breath. Visualize a person or situation that brings you a sense of joy or happiness. It might be a child laughing, the succes...

When we remember the times someone had our back, it changes the way we view ourselves and the world. Our guest explores what happens when trying a practice to feel more supported. Link to episode transcript: https://tinyurl.com/yt3ejj6w Episode summary : Ever since he was a young child, José Valladares has spent his life caring for others and has taken pride in supporting his family and community,...

Indigenous artist Lyla June leads a 5-minute freewriting exercise about our personal journeys. Autobiographical writing has been shown to help do better in relationships and feel more satisfied in life. Link to episode transcript: https://tinyurl.com/3622n5s6 How to Do This Practice: You will need writing utensils for this practice. Find a comfortable place to start this writing practice, taking a...

Playfulness can improve your relationships, help you excel at work, and reduce stress. We explore a strategy shown to help you become more playful. Link to episode transcript: http://tinyurl.com/b5xc78r3 Episode summary : Patricia Mebrahtu used to have so much fun as a child. Now, as a medical assistant and mother of two young children, she found herself feeling burnt out and irritable. For our sh...

We all have a playful side, and research shows acting on it can help us when we need to move through challenging emotions, manage conflict, and be more creative. Link to episode transcript: http://tinyurl.com/4bxtn9ek How to Do This Practice: Find a comfortable position to begin the practice. Focus on breathing deeply. Think back to a moment of play during your childhood. Recall specific details l...

When we devote a little time to the other people in our life, we actually feel like we have more of it. Our guest tried a practice to regain control of his time and schedule Link to episode transcript: http://tinyurl.com/mr3r6jfn Episode summary : Like many of us, our guest Bryant Terry felt like he never had enough time in his day. And while he was eager to reconnect with his family, his schedule...

When we treat ourselves with kindness and gratitude, research shows we feel more motivated and less self-critical. Meditation teacher Jack Kornfield leads in a practice where we gently turn inward. Link to episode transcript:   http://tinyurl.com/yfbz28h2 How to Do This Practice: Find a comfortable position to begin the practice. Focus on taking deep breaths, relaxing your body. As you recognize t...

Our guest tried a practice in Radical Acceptance, a Buddhist principle made popular by today's expert, psychologist Tara Brach.  Link to episode transcript: http://tinyurl.com/362m4n3b Episode summary : Sometimes, a setback in work or life can leave us feeling defeated and uninspired. Nadia Zafar is a neurobiology student who has been pursuing her PhD for the last 6 years. Recently, her lack of pr...

A meditation in meeting our most difficult emotions — like anger, disappointment, or fear — with mindfulness and gentle care. Link to episode transcript: http://tinyurl.com/48jas955 How to Do This Practice: When you come up against something challenging – you’re angry or frustrated or feeling any way about yourself, another person, or a situation, move through these steps. It might be helpful to s...

What happens when we intentionally look for beautiful things in our day-to-day lives? We explore a lab-tested practice shown to help you feel happier. Link to Transcript: http://tinyurl.com/yretvrkp Episode summary : When was the last time you witnessed a beautiful moment? Maybe it was a striking sunset, a kind exchange between strangers, or a hearty laugh between two friends. Beautiful moments su...

Research shows feeling connected with nature can lower our stress response. This visualization meditation can help you feel at ease, no matter where you are. Link to episode transcript: http://tinyurl.com/2k6pdh7n How to Do This Practice: It is encouraged to try this practice outdoors Begin the practice by focusing on your breath, and relaxing your body, noticing how it feels supported, particular...

Join our limited newsletter The Science of Habits to get curated, science-backed tips to help make your New Years resolution stick in 2024. https://ggsc.berkeley.edu/podcasts/habits We explore how the science of behavior change can help us form new habits and be happier while doing it. Link to episode transcript: http://tinyurl.com/4e294mdt Episode summary : Many of us are heading into the new yea...

  When we imagine our best possible selves in our relationships, we feel more motivated to achieve our goals and a greater sense of control over our lives. This week, Dacher leads a visualization exercise in preparation for the new year. Join our limited newsletter The Science of Habits to get curated, science-backed tips to help make your New Years resolution stick in 2024. https://ggsc.berkeley....

Join our limited newsletter, The Science of Habits, to get curated, science-backed tips to help make your New Year's resolution stick in 2024. https://ggsc.berkeley.edu/podcasts/habits We explore how contemplating our heritage can make us feel more belonging, gratitude, and confidence in what we're capable of achieving. Link to episode transcript: https://tinyurl.com/5djerhbj Episode summary : Ora...

Join our limited newsletter The Science of Habits to get curated, science-backed tips to help make your New Years resolution stick in 2024. https://ggsc.berkeley.edu/podcasts/habits When we practice forgiveness, studies show we can have healthier relationships, higher self-esteem, and less anxiety and depression. Link to episode transcript: https://tinyurl.com/mt9uwad8 How to Do This Practice: Fin...

Join our limited newsletter The Science of Habits to get curated, science-backed tips to help make your New Years resolution stick in 2024. https://ggsc.berkeley.edu/podcasts/habits When we're more curious, we are more likely to be happier and have stronger relationships. Try deepening your curiosity with these science-backed practices from author Scott Shigeoka. Link to episode transcript: https:...

Chef and author Bryant Terry leads us through a visualization to connect with our ancestors by appreciating our families' traditional foods. Join our limited newsletter The Science of Habits to get curated, science-backed tips to help make your New Year’s resolution stick in 2024. https://ggsc.berkeley.edu/podcasts/habits Link to episode transcript: https://tinyurl.com/yc6d69py How to Do This Prac...

Join our limited newsletter The Science of Habits to get curated, science-backed tips to help make your New Year’s resolution stick in 2024. https://ggsc.berkeley.edu/podcasts/habits Link to episode transcript: https://tinyurl.com/255mcn3b Episode summary : This week, we’re focusing on doing good for others, and we’ve turned to someone who cheers people up for a living. Dana Merwin is a profession...

Renew your sense of gratitude by remembering acts of kindness, with social scientist and meditation teacher Eve Ekman. Link to episode transcript: https://tinyurl.com/kjkzpdk8 How to Do This Practice: Begin the practice by focusing on your breath and settling your mind and body. Notice any physical sensations that arise. Shift your attention away from your body, recalling a time in the last week w...

This week we revisit our science-backed tips for a good night's sleep with sleep scientist Eti Ben Simon and host of the Sleep with Me podcast Drew Ackerman. Link to episode transcript: https://tinyurl.com/2p8t47eh 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...

Take a break from ruminating with Lama Rod Owens as he leads you in a meditation to cultivate a sky-like mind. Link to episode transcript: https://tinyurl.com/5fn7sw7t How to Do This Practice: Find a comfortable position to begin this practice. Turn your attention to the rise and fall of your thoughts and feelings within your mind. Imagine that your mind is a vast open sky and that your thoughts a...

For time immemorial, humans have connected deeply through singing with one another. We explore the science behind this, plus how group singing benefits other aspects of our health.   Link to Episode Transcript: https://tinyurl.com/bdzkmezu Episode summary : When was the last time you sang with another person? This week, we’re digging into the science of singing — and more specifically, the science...

Having a curious approach to life can improve our mood, creativity and relationships. Scott Shigeoka leads a visualization exercise to help you approach someone you might disagree with with an open and curious mind. Link to episode transcript: https://tinyurl.com/4dfsxr2x How to Do This Practice: Find a comfortable place to begin the practice, focusing on your breath. Imagine that you are going to...

Simple actions like consciously placing a hand on your heart or hugging yourself can lower your cortisol levels, heart rate, and help you feel less stressed. Our guest tries a practice in self-soothing touch. Link to episode transcript: https://tinyurl.com/2zbykwh6 Episode summary : While reading this, you might be fiddling with your fingers or have a hand resting on your face -– these are example...

When we mindfully tense and then release our muscles, our bodies are telling our brains to relax. Try this practice that's proven to help with depression, anxiety, and stress.   Link to episode transcript: https://tinyurl.com/477t6uhv How to Do This Practice: Find a comfortable space to complete this practice, ideally lying down. Soften your gaze and turn your attention towards your feet. When inh...