The Science of Happiness

When was the last time you thought about your ancestors? This guided meditation by Indigenous scholar Yuria Celidwen will help you connect to your heritage and reap the potent benefits of remembering your roots. How To Do This Practice: Arrive and Center: Open the Heart Space: Invite Your Lineage: Remember Origin Stories: Connect Land and Heart: Rest in Home and Belonging: homeScroll down for a transcription of this episode. Today’s Happiness Break Guide: DR. YURIA CELIDWEN is an indigenous scholar of contemplative studies, and author of the book, Flourishing Kin: Indigenous Foundations For Collective Well-Being. Learn more about Dr. Celidwen: https://www.yuriacelidwen.com/ Related Happiness Break episodes: Where Did You Come From: https://tinyurl.com/2y9uyjj6 How To Tune Into Water’s Restorative Power: https://tinyurl.com/2k6ybzrs How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Related Science of Happiness episodes: Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj How Water Heals: https://tinyurl.com/utuhrnh3 Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/ycy9xazc

Even just a few minutes of dancing can shift energy, release emotions, and remind us to care for ourselves while we care for others. Summary: Dance isn’t just fun—it’s scientifically shown to make us happier, ease stress, and strengthen social bonds. From swaying in the kitchen to joining a community class, movement helps us regulate our nervous systems and reconnect with joy. In this episode of The Science of Happiness, we explore what the science says about how dancing supports well-being for parents, caregivers, and families. How To Do This Practice: Pick a Song You Love: Start Small: Follow Your Body: Play with Pausing: Invite Connection: Release and Reset: Scroll down for a transcription of this episode. Today’s Guests: MAGDALENE MARTINEZ is a licensed clinical social worker who works with children, teens and adults. Learn more about Magdalene here: https://www.oceandustwellness.com/ DR. ÖZGE UGURLU is a behavioral scientist in the social interaction lab at UC Berkeley. Her research centers on emotions, self-control, and child development. Add Dr. Ugurlu on Linkedin here: https://www.linkedin.com/in/ozge-ugurlu Related The Science of Happiness episodes: Caring for Caregivers Series: https://tinyurl.com/4k2hv47j Our Caring for Caregivers series is supported by the Van Leer Foundation, an independent Dutch organization working globally to foster inclusive societies where all children and communities can flourish. To discover more insights from Van Leer Foundation and others on this topic, visit Early Childhood Matters, the leading platform for advancing topics on early childhood development and connecting diverse voices and ideas across disciplines that support the wellbeing of babies, toddlers and caregivers around the globe. Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription to come.

Through breath, compassion, and kind words to yourself, this guided meditation helps you forgive yourself, let go, and move forward with love. How To Do This Practice: Get Comfortable:Bring Something to Mind:Acknowledge What Happened:“I acknowledge that I made this mistake.”Remember Your Humanity:“I am human. Being human means I will sometimes fall short.”Offer Forgiveness:“I forgive myself for this. May I learn from it and move forward.”Close with Kindness:“I forgive myself. May I treat myself with kindness.”Check In with Your Body Again: Take one final deep breath:Scroll down for a transcription of this episode. Today’s Happiness Break Guide: DACHER KELTNER is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley. Related Happiness Break episodes: A Meditation on Original Love: https://tinyurl.com/5u298cv4 Who Takes Care of You: https://tinyurl.com/5xmfkf73 A Note to Self on Forgiveness: https://tinyurl.com/y53tkn87 Related Science of Happiness episodes: Nine Steps to Forgiveness: https://tinyurl.com/vb7kk5ky How to Show Up For Yourself: https://tinyurl.com/56ktb9xc This episode is part of "Putting the Science of Forgiveness into Practice," a multiyear project run by the Greater Good Science Center and supported by the Templeton World Charity Foundation (TWCF). Learn more about forgiveness on TWCF's Discover Forgiveness website. Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/yh2a5urt

Research shows that simple practices such as self-hugs, soothing touch, and hand-to-heart can calm the nervous system, supporting caregivers and the children in their care. Summary: From parents to teachers, caregiving can be overwhelming and exhausting. This episode of The Science of Happiness dives into simple touch-based strategies that promote calm, reduce stress, and foster stronger connections. Researchers share how even brief moments of self-soothing or supportive touch can improve mental and physical health for caregivers and children. How To Do This Practice: Sit or stand comfortablyPlace one hand on your bellyTake a slow inhaleSilently repeatFeel the warmthWrap your arms around your torsoScroll down for a transcription of this episode. Today’s Guests: THERESA ALEXANDER is a pre-K teacher based in Arlington, Virginia, with nearly 20 years of teaching experience. She’s also a new mother. MICHAEL BANISSY is a psychology professor at University of Bristol and the author of “Touch Matters: Handshakes, Hugs, and the New Science on How Touch Can Enhance Your Well-Being.” Learn more about Michael here: https://www.banissy.com/ Related The Science of Happiness episodes: Caring for Caregivers Series: https://tinyurl.com/4k2hv47j Related Happiness Breaks: The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8 Our Caring for Caregivers series is supported by the Van Leer Foundation, an independent Dutch organization working globally to foster inclusive societies where all children and communities can flourish. To discover more insights from Van Leer Foundation and others on this topic, visit Early Childhood Matters, the leading platform for advancing topics on early childhood development and connecting diverse voices and ideas across disciplines that support the wellbeing of babies, toddlers and caregivers around the globe. Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/4ppzs8kw

In this guided meditation with poet and teacher Henry Shukman, learn how allowing discomfort, rather than resisting it, can open the door to greater calm and self-compassion. How To Do This Practice: Find a Comfortable Position: Invite Warmth and Softness into the Body: Notice Any Unease Without Trying to Change It: Soften and Warm the Whole Torso: Hold What You Find in Loving Awareness: Return Gently: Scroll down for a transcription of this episode. Today’s Happiness Break Guide: Henry Shukman, is a poet, mindfulness teacher, and author of Original Love: The Four Inns on the Path of Awakening. Learn more about Shukman’s work: https://henryshukman.com/about Order his book, Original Love: The Four Inns on the Path of Awakening: https://tinyurl.com/mwv5cuxr Related Happiness Break episodes: Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5 Embodying Resilience: https://tinyurl.com/46383mhx A Meditation on Original Love: https://tinyurl.com/5u298cv4 Related Science of Happiness episodes: Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7 How To Show Up For Yourself: https://tinyurl.com/56ktb9xc How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap Transcription to come.

There’s a tapping practice shown to ease stress, balance emotions, and support healing. We explore the science behind Emotional Freedom Technique, or EFT. Summary: Emerging research shows that a body-tapping technique called Emotional Freedom Technique, or EFT, can help calm the nervous system, improve emotional awareness, and support healing from trauma. In this episode of The Science of Happiness, we follow illustrator Minnie Phan's journey of using this evidence-based practice to connect with herself, care for her mental health, and create from a place of resilience. How To Do This Practice: Identify the issue: Rate the intensity: Create your setup statement: "Even though I feel anxious, I fully and completely accept myself."Gently tap 5–7 times on each pointRepeat while tapping: “I feel anxious”“I accept myself”Reassess and repeat if needed: Scroll down for a transcription of this episode. Today’s Guests: MINNIE PHAN is an illustrator and publisher of the picture book, The Yellow Áo Dài. Phan has also collaborated with Pulitzer Prize winning author Viet Thanh Nguyen on the book, Simone. Learn more about Minnie Phan here: https://www.minniephan.com/ Follow Minnie Phan on Instagram: @minnie_phan DR. PETA STAPLETON is a world-leading researcher in the Emotional Freedom Technique. Learn more about Dr. Peta Stapleton here: https://www.petastapleton.com/ Follow Dr. Peta Stapleton on LinkedIn: @petastapleton Related The Science of Happiness episodes: How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 The Science of Humming: https://tinyurl.com/4esyy6nd Related Happiness Breaks: Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8 Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription to come.

Witnessing the suffering of others can be deeply painful. In this guided meditation, Anushka Fernandopulle helps you cultivate both compassion and the ability to soothe yourself in the face of that pain. How to Do This Practice: Find somewhere peacefulStart taking deep breathsThink of someoneConnect withYou can also use this practiceScroll down for a transcription of this episode. Today’s Happiness Break guide: ANUSHKA FERNANDOPULLE is a meditation teacher who trained in Buddhist meditation for over 30 years. After studying Buddhism at Harvard, she spent four years in full-time meditation training in the U.S., India, and Sri Lanka. Check out Anushka’s upcoming meditation retreats: https://www.anushkaf.org Follow Anushka on Instagram: https://tinyurl.com/ytn3vvhz Check out Anushka’s Dharma Talks: https://tinyurl.com/ydacvamn Related Happiness Break episodes: Fierce Self-Compassion Break: https://tinyurl.com/yk9yzh9u Who Takes Care of You: https://tinyurl.com/5xmfkf73 A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y Related Science of Happiness episodes: How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 How To Show Up For Yourself: https://tinyurl.com/56ktb9xc Are You Remembering the Good Times: https://tinyurl.com/483bkk2h We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/2tcp2an9

Music helped former Talking Heads frontman David Byrne come out of his shell and connect with others—and research shows he's not alone. We explore the science behind how music shapes our social lives. Summary: Musician and artist David Byrne reflects on how music opened his world as a shy kid, offering both an outlet and a sense of belonging. We delve into the science behind music's social power and how it can offer both personal transformation and collective healing. How To Do This Practice: Tune Into What Moves You: Create Space to Listen Deeply: Use Music as a Mirror: What is this music helping me feel or understand about myself?Make Music, Even Imperfectly: Share It With Others: Let Music Move You Into Action or Insight: Scroll down for a transcription of this episode. Today’s Guests: DAVID BYRNE is an artist, writer, filmmaker, record producer, and frontman and guitarist for the band Talking Heads. Visit David Byrne’s official website here: https://whoisthesky.davidbyrne.com/ PATRICK SAVAGE is an associate professor in the Faculty of Environment and Information Studies at Keio University in Japan. Learn more about Patrick Savage here: https://tokyo.mutek.org/en/speakers/patrick-savage Related The Science of Happiness episodes: The Science of Awe Series: https://tinyurl.com/3jz8rnev The Science of Singing Along: https://tinyurl.com/4nbb3v76 The Science of Humming: https://tinyurl.com/4esyy6nd How Music Can Hold and Heal Us: https://tinyurl.com/49svzn4v Related Happiness Breaks: Music to Inspire Kindness in Kids: https://tinyurl.com/yjk344rd A Humming Technique to Calm Your Nerves: https://tinyurl.com/mr42rzad Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/24ajj7xr

Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam. How to Do This Practice: Reflect onImagine experiencingAs you reflect,“May my joy and my happiness increase.”Bring to mind someoneIn your mind,“May your joy and happiness increase.”“I’m happy for your happiness. May your happiness continue.”Remind yourselfScroll down for a transcription of this episode. Today’s Happiness Break Guide: Spring Washam, is a meditation teacher based in Oakland, California. She is also the author of the book, The Spirit of Harriet Tubman: Awakening from the Underground. Learn more about Spring and her new book: https://www.springwasham.com/ Follow Spring on Instagram:https://www.instagram.com/springwasham/ Check out Spring’s YouTube channel: https://tinyurl.com/22njyd29 Related Happiness Break episodes: Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x Wishing Others’ Well, With Anushka Fernandopulle: https://tinyurl.com/jrkewjs8 A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y Related Science of Happiness episodes: Where to Look for Joy: https://tinyurl.com/5n7thrh4 Are You Remembering the Good Times: https://tinyurl.com/483bkk2h Why We Should Seek Beauty: https://tinyurl.com/yn7ry59j Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/24c7t4cf

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

What if burnout isn’t a breaking point, but an invitation to slow down, tune in, and hear the intuition you have been trying to say all along? Summary: When we’re deep in burnout, even the simplest decisions can feel overwhelming. This episode of The Science of Happiness explores the difference between urgency and intuition, and what it takes to rebuild trust in your inner knowing. It’s a conversation about slowing down, listening inward, and finding clarity on the other side of exhaustion. How To Do This Practice: Pause the noise: Feel your body: Breathe and soften: Ask a simple question: Notice what arises: Close with trust: Scroll down for a transcription of this episode. Today’s Guests: ZAKIYA GIBBONS is an award-winning journalist. She is a host, story editor, podcast producer, writer, and voice actor based in Brooklyn. Learn more about Zakiya here: https://www.zakiyagibbons.com/ Follow Zakiya on Instagram: @zak_sauce JOEL PEARSON is a Psychologist, Neuroscientist and public intellectual, keynote speaker, working at the forefront of science, innovation and agile science. Learn more about Joel here: https://www.profjoelpearson.com/ Follow Joel on Instagram: @profjoelpearson Related The Science of Happiness episodes: How Awe Helps You Navigate Life’s Challenges: https://tinyurl.com/2466rnm4 How Exploring New Places Can Make You Feel Happier: https://tinyurl.com/4ufn2tpn Related Happiness Breaks: Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/4hbknadj

Just a soft smile and a few minutes of breath can shift your mood, lower stress, and deepen your sense of connection. How To Do This Practice: Settle In: Breathe and Soften: Form a Gentle Smile: Turn the Smile Inward: Send the Smile Through Your Body: Close Gently: Scroll down for a transcription of this episode. Today’s Happiness Break Guide: DACHER KELTNER is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley. Related Happiness Break episodes: Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5 A Meditation on Original Love: https://tinyurl.com/5u298cv4 Embodying Resilience: https://tinyurl.com/46383mhx Related Science of Happiness episodes: Are You Remembering the Good Times: https://tinyurl.com/483bkk2h Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7 Why We Should Seek Beauty: https://tinyurl.com/yn7ry59j Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/s4wk4x4y

From childhood adventures to post-trauma recovery, explore how our parks support our well-being— and why access to them matters. Summary: Nature has long been a source of wonder, healing, and connection. But access to those green spaces—from neighborhood parks to national treasures—are increasingly at risk. In this episode of The Science of Happiness, we hear how awe-inspiring outdoor experiences can help us feel more alive and less alone, and what we can do to protect those spaces. How To Do This Practice: Step outside with intentionPause and take a few deep breathsNotice the details around youLook for something that surprises or moves youLet yourself feel whatever arisesBefore you return indoors, take a moment to reflectScroll down for a transcription of this episode. Today’s Guests: STACY BARE is a climber, mountaineer, and skier. Climbing helped Stacy recover from PTSD from a year in Baghdad as a Civil Affairs Team Leader in the Army. He is the recipient of the Bronze Star for merit and a combat action badge and named one of National Geographic’s Adventurers of the Year for 2014.​ Follow Stacy on Instagram: @stacyabare Add Stacy on Linkedin: https://tinyurl.com/49zazw8f Related The Science of Happiness episodes: The Healing Effects of Experiencing Wildlife: https://tinyurl.com/bde5av4z How to Do Good for the Environment (And Yourself): https://tinyurl.com/5b26zwkx Experience Nature Wherever You Are, with Dacher: https://tinyurl.com/mrutudeh Related Happiness Breaks: How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 A Walking Meditation: https://tinyurl.com/mwbsen7a Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription to come.

What if you could tap into your inherent resilience at any time? Prentis Hemphill guides a meditation to turn good memories into a state of resilience. How To Do This Practice: Get Comfortable in Your Body:Conjure a Resilient Memory:Let It Fill You Up:Turn It Up:Turn It Down:Carry It With You:Scroll down for a transcription of this episode. Today’s Happiness Break Guide: PRENTIS HEMPHILL is the founder of the Embodiment Institute, and a writer and therapist who prioritizes the body in their approach to healing. Learn More About the Embodiment Institute: https://www.theembodimentinstitute.org/about Check out Prentis’ website: https://prentishemphill.com Follow Prentis on Twitter: https://twitter.com/prentishemphill Follow Prentis on Instagram: https://tinyurl.com/4d99f4xs Related Happiness Break episodes: Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7 Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y Related Science of Happiness episodes: How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 Breathe Away Anxiety: https://tinyurl.com/3u7vsrr5 Are You Remembering the Good Times: https://tinyurl.com/483bkk2h Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/46383mhx

How can we build a sense of hope when the future feels uncertain? Poet Tomás Morín tries a writing practice to make him feel more hopeful and motivated to work toward his goals. Summary: Can writing about your hopes make you feel more optimistic? In this episode, poet Tomás Morin tries a hope-focused writing practice developed by psychologist Charlotte Van-Oyen Witvliet. Backed by research, the practice helps people feel more hopeful, motivated, and grounded in gratitude, even in the face of uncertainty. How To Do This Practice: Write about somethingReflectRecall a past hopeWrite aboutConnectEndScroll down for a transcription of this episode. Today’s Guests: TOMÁS MORIN is a poet who won an American Poetry Review Honickman First Book Prize for his collection of poems A Larger Country. He’s currently a professor at Rice University. Check out Tomás’ work: https://www.tomasqmorin.com/ |Read some of Tomás’ poems: https://tinyurl.com/3v8u6m5h Read Tomás’ latest book: https://tinyurl.com/aej9cw3a CHARLOTTE VAN OYEN-WITVLIET is a clinical psychologist who teaches at Hope College in Holland, Michigan. Learn more about Charlotte’s work: https://tinyurl.com/yc65w4nu Related The Science of Happiness episodes: Climate, Hope, & Science Series: https://tinyurl.com/pb27rep Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakj How To Show Up For Yourself: https://tinyurl.com/56ktb9xc How To Feel Better About Yourself: https://tinyurl.com/42fn62a2 Related Happiness Breaks: A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y 5 Minutes of Gratitude: https://tinyurl.com/r6pkw2xx A Humming Technique to Calm Your Nerves: https://tinyurl.com/mr42rzad Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/557waxw7

Does your to-do list feel endless? Try this short, guided practice to help you reflect, reconnect, and release the pressure to do it all perfectly. How To Do This Practice: Find a Comfortable Posture: Take Three Cleansing Breaths: Scan Your Body from Head to Toe: Visualize Your To-Do List as Floating Bubbles: Ask Reflective Questions: Recenter with Gratitude and Self-Compassion: Scroll down for a transcription of this episode. Explore more talks, workshops, and resources atggsc.berkeley.edu/speaking. Today’s Happiness Break Guide: KIA AFCARI is the director of Greater Good Workplaces at GGSC. Kia grounds his work in the science of well-being, prosociality, and contemplative practices and uses creative methods like “instant dance parties” and Boal-informed theater techniques to achieve results. Watch Kia’s TED Talk on reshaping diversity, equity, and inclusion here: https://tinyurl.com/483tdjp5 Related Happiness Break episodes: Making Space For You: https://tinyurl.com/yk6nfnfv Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7 Who Takes Care of You: https://tinyurl.com/5xmfkf73 Related Science of Happiness episodes: Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 How To Show Up For Yourself: https://tinyurl.com/56ktb9xc Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/5dvk3d7m

What happens when the world sees you as a hero, but you feel lost inside? Abby Wambach, a trailblazer in women’s soccer, shares how facing life’s challenges after retirement helped her discover truth, healing, and self-love. Summary: Abby Wambach spent years chasing excellence as a world-class athlete, only to find that winning gold didn’t bring the inner fulfillment she craved. In this powerful conversation, she reflects on addiction, shame, identity, and the hard-earned lessons of self-love. Her honesty reveals a new kind of strength. One rooted in vulnerability and the courage to be fully seen. This episode was supported by a grant from The John Templeton Foundation on Spreading Love Through The media. How To Do This Practice: AcknowledgeNoticeShare your strugglesChoose to live openlyAsk yourselfKeep coming back to loveScroll down for a transcription of this episode. Today’s Guests: ABBY WAMBACH is a two time World Olympic gold medalist, FIFA world champion, and bestselling author. She is a member of the National Soccer Hall of Fame and a six-time winner of the U.S. Soccer Athlete of the Year award. Follow Abby on Instagram here: @abbywambach Order her book We Can Do Hard Things here: https://treatmedia.com/ Listen to Abby’s podcast here: https://wecandohardthingspodcast.com/ Related The Science of Happiness episodes: Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakj The Contagious Power of Compassion: https://tinyurl.com/3x7w2s5s How Awe Helps You Navigate Life’s Challenges: https://tinyurl.com/2466rnm4 Related Happiness Breaks: Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5 Making Space For You: https://tinyurl.com/yk6nfnfv A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/25p25ctd

Through poetic reflection, Yrsa Daley-Ward helps us embrace the in-between moments, reminding us that the unknown can be the very terrain where real change begins. Settle into Stillness: Acknowledge the Unknown: Welcome the Silence: Reflect with Gentle Words: Feel Your Connection: Close with Compassion: Scroll down for a transcription of this episode. Today’s Happiness Break Guide: YRSA DALEY-WARD is an award-winning poet and author. Her debut novel, The Catch, comes out June 3rd. Learn more about Yrsa here: https://yrsadaleyward.squarespace.com/ Pre-order her book here: https://tinyurl.com/yanw6bb5 Related Happiness Break episodes: Using Art As Medicine Series: https://tinyurl.com/k3mneupx Making Space For You: https://tinyurl.com/yk6nfnfv How To Awaken Your Creative Energy: https://tinyurl.com/4fknd8ev Related Science of Happiness episodes: Our Brains on Poetry: https://tinyurl.com/y9r9dyzd How Art Heals Us: https://tinyurl.com/yc77fkzu Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/234u5ds7

Learn how poetry can help your brain handle stress, process feelings, and spark insight. Summary: This episode of The Science of Happiness is part of our series Using Art As Medicine. We explore poetry, one of the oldest artforms, powers our brains, calms our nervous systems, and reduces anxiety by opening doors into our psyche. Whether you're reading or writing it, elements like rhythm, metaphor and rhyme improve memory, cognition and even self-esteem. This episode is made possible through the generous support of the John Templeton Foundation. How To Do This Practice: Find Your Moment: Set the Scene: Choose Your Tools: Write Without Interruption: Welcome the Unsaid: Let It Be What It Is: Scroll down for a transcription of this episode. YRSA DALEY-WARD is an award-winning poet and author. Her debut novel, The Catch, comes out June 3rd. Learn more about Yrsa here: https://yrsadaleyward.squarespace.com/ Pre-order her book here: https://tinyurl.com/yanw6bb5 DR. SUSAN MAGSAMEN is a Professor of Neurology at John Hopkins, and author of the New York Times bestseller, Your Brain On Art: How the Arts Transform Us. Learn more about Dr. Magsamen here: https://tinyurl.com/33v8m5md Read Dr. Magsamen’s book here: https://tinyurl.com/426k87f2 Related The Science of Happiness episodes: Using Art As Medicine Series: https://tinyurl.com/k3mneupx How Art Heals Us: https://tinyurl.com/yc77fkzu How Awe Helps You Navigate Life’s Challenges: https://tinyurl.com/2466rnm4 Related Happiness Breaks: How To Awaken Your Creative Energy: https://tinyurl.com/4fknd8ev Making Space For You: https://tinyurl.com/yk6nfnfv A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y Tell us about your experience with poetry. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/y9r9dyzd

Spring Washam guides us on a gentle visualization to help you tap into the joy, wonder, and possibility that creativity brings. How To Do This Practice: Settle In: Invite Creativity: Visualize the Light Channel: IFeel the Flow: Focus on the Heart: “My heart is the source of my creativity. I trust it.”Anchor and Affirm: “I am ready. I am creative. I am a vessel of joyful expression.”Scroll down for a transcription of this episode. This episode is made possible through the generous support of the John Templeton Foundation. Today’s Happiness Break Guide: Spring Washam, is a meditation teacher based in Oakland, California. She is also the author of the book, The Spirit of Harriet Tubman: Awakening from the Underground. Learn more about Spring and her new book: https://www.springwasham.com/ Follow Spring on Instagram: https://www.instagram.com/springwasham/ Check out Spring’s YouTube channel: https://tinyurl.com/22njyd29 Related Happiness Break episodes: Sketching Serenity: https://tinyurl.com/mpv3d7ey Making Space For You: https://tinyurl.com/yk6nfnfv A Meditation to Inspire a Sense of Purpose: https://tinyurl.com/54uuvh7z Related Science of Happiness episodes: Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakj Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj How Art Heals Us: https://tinyurl.com/yc77fkzu Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/4fknd8ev