The Science of Happiness

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 everyone feels they belong, and the profound impact of addressing marginalization in the classroom. Plus, we uncover practical ways to turn these classroom lessons into meaningful, real-world connections and community building. This episode is sponsored by The Arthur Vining Davis Foundations. Scroll down for a transcription of this episode. Today’s Guests: JACKIE JUSTICE, M.A.E.T., is an English and humanities professor at Mid Michigan College, where she teaches courses in writing, literature, culture, and compassion studies. Read Justice’s article about how learning to bridge differences can help students succeed: https://tinyurl.com/mw7r845h Learn about our Bridging Differences online course at GGSC: https://tinyurl.com/2wk5h72z JAMIL ZAKI is a professor of psychology at Stanford University and the director of the Stanford Social Neuroscience Lab. Follow Zaki on Linkedin: https://www.linkedin.com/in/jamil-zaki-b0b4a9192 Follow Zaki on X: https://x.com/zakijam Read Zaki’s Book Hope for Cynics: https://tinyurl.com/mrxtzhmw More episodes like this one: How to Talk to People You Disagree With: https://tinyurl.com/4cpm8m3a When It’s Hard to Connect, Try Being Curious: https://tinyurl.com/bde6wyu7 Why Compassion Requires Vulnerability: https://tinyurl.com/yxw4uhpf More Happiness Breaks like this one: Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5 Radical Acceptance, with Tara Brach: https://tinyurl.com/ycec7jwt Tell us about your experiences and struggles with compassionate listening. 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/3x7w2s5s

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: *** 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 free resource and expand its reach. Through December 31, your donation will be matched dollar-for-dollar. Visit GGSC.Berkeley.edu/donate to support the show and make an even bigger impact. *** Today’s Happiness Break host: Dan Harris the host of 10% Happier, a podcast about mindfulness and other practices and thoughts that can support our well-being. Check out Dan’s podcast, 10% Happier: https://tinyurl.com/48cxcbjm Order his most recent book, Meditation for Fidgety Skeptics: A 10% Happier How-to Book: https://tinyurl.com/44cmjuvd Follow Dan on Twitter: https://twitter.com/danbharris Follow 10% Happier on Twitter: https://twitter.com/10percent Follow Dan on Instagram: https://www.instagram.com/danharris/ Follow 10% Happier on Instagram: https://www.instagram.com/tenpercenthappier/ Follow Dan on Linkedin: https://www.linkedin.com/in/dan-harris-91ba5716b/ Follow 10% Happier on Linkedin: https://www.linkedin.com/company/tenpercent/ If you enjoyed this Happiness Break, you may also like: Moving Through Space, With Dacher Keltner - https://tinyurl.com/5n8dj5v6 Check out these episodes of The Science of Happiness about walking and mind-body awareness. How To Do Good For The Environment (And Yourself) (Walking, With Diana Gameros) - https://tinyurl.com/3zfhhpus How To Focus Under Pressure (Mindful Body Scan, With Amy Schneider) - https://tinyurl.com/5fkdre2v We love hearing from you! Tell us about your experiences with mindful walking. 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 Transcript: https://tinyurl.com/mwbsen7a

Scroll down for a transcript of this episode. 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. Meditation has proven benefits, but the style that works best depends on a person's habits and preferences. In this episode of The Science of Happiness, we explore walking meditation, a powerful practice for feeling more centered and grounded. Dan Harris, host of the award-winning 10% Happier podcast, shares how walking meditation helps him manage the residual stress and anxiety from years of war reporting and high-pressure TV anchoring. Then, Dr. Paul Kelly from the University of Edinburgh dives into the science, explaining how walking meditation can reduce stress, sharpen focus, and improve overall well-being. Practice: presence of your bodythoughts and attitudesnatureWalking Meditation: https://tinyurl.com/29dnmndp Today’s guests: DAN HARRIS is a previous TV anchor and war reporter. He is a NYT best selling author with his book 10% Happier, and hosts a podcast by the same name. He’s one of the country’s best known proponents of meditation and he’s made walking meditation a regular practice for years to manage stress and anxiety. https://happierapp.com/podcasthttps://www.instagram.com/danharrishttps://x.com/danbharrisDR. PAUL KELLY is a professor from the University of Edinburgh studying mindfulness. His studies focus on how meditation can reduce stress, sharpen focus, and improve overall well-being. https://tinyurl.com/zv7x9xxhMore episodes like this one: The Healing Effects of Experiencing Wildlife: https://tinyurl.com/yh238ekp How To Unwind Doing Mindful Yard Work: https://tinyurl.com/4p7drusk How to Use Your Body to Relax Your Mind: https://tinyurl.com/yckyft6t Happiness Break like this one Walk Your Way to Calm, with Dacher: https://tinyurl.com/mp5cptan Experience Nature Wherever You Are, with Dacher: https://tinyurl.com/mrutudeh Find Calm When You Can’t Clear Your Mind, With Lama Rod Owens: https://tinyurl.com/4ce353nu Tell us about your experiences and struggles with achieving mindfulness. 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

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 worries and plans clear from your mind. 2. 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. 3. 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 we drink is clean, delivery drivers, teachers, all the people who create art and music and books and films and all the things that can bring us so much meaning, and so on. 4. Think about the acquaintances who bring richness to your life, like a colleague, neighbor, or someone you often see at the gym or a coffee shop. 5. Take a moment to think about what you’re really grateful for today, right now. 6. Notice how you’re feeling now, compared to when you started, and then start to bring movement back to your body, wiggling fingers and toes, maybe slowly standing up. 7. If you have the time, spend a few minutes journaling about what you thought about. Today’s Happiness Break host: Dacher Keltner is the host ofThe 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. This practice was created by Dr. Kathy Kemper, who’s the director of the Center for Integrative Health and Wellness at the Ohio State University. Learn more about some of her work here: https://mind-bodyhealth.osu.edu/ More resources from The Greater Good Science Center: Try GGSC’s online Gratitude Journal, Thnx4: https://tinyurl.com/2s4e4bx6 Take our Gratitude Quiz: https://tinyurl.com/yhbz6cwv Four Great Gratitude Strategies: https://tinyurl.com/2muyff64 Is Gratitude Good for You?: https://tinyurl.com/ycknm2ru Three Surprising Ways Gratitude Works at Work: https://tinyurl.com/yc2c8y4n We love hearing from you! Tell us about your experience with practicing gratitude. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap Transcript: https://tinyurl.com/r6pkw2xx

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 a practice called mental subtraction, where she imagines her life without New York. Later, gratitude researcher Ernst Bohlmeijer shares how gratitude practices can reshape our emotions and possibly our whole outlook, and how the Mental Subtraction of Positive Events practice can be antidote to taking things for granted. Practice: Find the full Mental Subtraction of Positive Events practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/mental_subtraction_positive_events Today’s guests: Stephanie Foo is a radio producer and author of the book What My Bones Know: A Memoir of Healing from Complex Trauma. Learn more about Stephanie and her book: https://www.stephaniefoo.me/ Follow Stephanie on Twitter: https://twitter.com/imontheradio Follow Stephanie on Instagram: https://www.instagram.com/foofoofoo/ Follow Stephanie on Facebook:https://tinyurl.com/yx6pwdnf Ernst Bohlmeijer is a psychology professor who studies gratitude at the University of Twente in The Netherlands.Learn more about Ernst and his work: https://tinyurl.com/2p92p6vn Science of Happiness Episodes like this one: https://tinyurl.com/2p9buvkdhttps://tinyurl.com/3jdbe52uhttps://tinyurl.com/bd4ussjtTranscript: https://tinyurl.com/4r84778r

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 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. Today’s Happiness Break Host: DR. YURIA CELIDWEN is an indigenous scholar of contemplative studies, and author of the new book, Flourishing Kin: Indigenous Foundations For Collective Well-Being. Read more on Yuria: https://www.yuriacelidwen.com/#about Follow Yuria on Linkedin: https://www.linkedin.com/in/yuriacelidwen/ Read Yuria’s work on kin relationality: https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2023.994508/full If You Enjoyed This Happiness Break, You Might Also Like: Experience Nature Wherever You Are, with DacherHow to Ground Yourself in Nature, With Yuria Celidwen Check Out These Episodes of The Science of Happiness: The Healing Effects of Experiencing WildlifeHow to Do Good for the Environment (And Yourself)How to Use Your Body to Relax Your Mind (The Science of Happiness)We’d love to hear how this practice goes for you! Let us know how you connect with water in your life. Email us at happinesspod@berkeley.edu 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 Transcript: https://tinyurl.com/59mmr7jc

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 hear from an environmental psychologist about the many proven benefits of spending time by water, as well as an indigenous scholar about the view of water not just as vital resources, but as kin that need protecting. Transcript: https://tinyurl.com/mt4sfdbh This episode is supported by Tianren Culture, whose vision is “One Wisdom, One Health.” Tianren Culture is a next-generation social platform that acts as a catalyst to foster positive global values and lifestyles. Practice: This practice is all about connecting your five senses: taste, sight, sound, touch, and smell– all through water. Here are five steps that could help improve your daily routine. Today’s guests: TARANEH ARHAMSADR Based out of Oakland, Taraneh is a mother of two who’s worked in nonprofit communication for over 20 years, all the while being a part time blogger. A little under four years ago, she also co-founded Piper + Enza, a media venture dedicated to empowering families on their health journeys through storytelling. Read more on Taraneh: https://piperandenza.com/our-team/ Read some of Taraneh’s work: https://www.mother.ly/author/taraneh-arhamsadr/ DR. MATHEW WHITE is a social psychologist researching the relationships between natural environments, physical health, and psychological health. White has worked at the European Centre for Environment and Human Health for nearly 10 years, and is currently continuing his research at the University of Vienna. Read more on Mathew: https://env-psy.univie.ac.at/about-us/mat-white/ Read more on his research efforts: https://www.ecehh.org/person/dr-mathew-white/ DR. YURIA CELIDWEN is an indigenous scholar of contemplative studies, and author of the new book, Flourishing Kin: Indigenous Foundations For Collective Well-Being. Read more on Yuria: https://www.yuriacelidwen.com/#about Science of Happiness Episodes like this one: The Healing Effects of Experiencing Wildlife: https://tinyurl.com/49pkk6eu How to Do Good for the Environment (And Yourself): https://tinyurl.com/5b26zwkx

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: 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 work cultures. Check out Chris’s GGSC profile: https://tinyurl.com/32htut6n Learn more about Chris’s art and other work: https://chrismurchison.com/about Follow Chris on Instagram: https://tinyurl.com/4auxk3ur Transcript: tinyurl.com/4cmucasc

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 elements like the ofrenda and explore how commercialization—like Mattel’s Day of the Dead Barbie—raises questions about balancing tradition with modern influences. Guest: Michelle Telléz is an Associate Professor in Mexican-American studies at Arizona State University. Learn more about Michelle: https://tinyurl.com/2ph3can7 Guest: Mathew Sandoval, a.ka. "Dr. Muerte," an artist and Associate Professor at Arizona State University. He is a leading expert on Día de los Muertos. Learn more about Mathew: mathewsandoval.com Transcript: https://tinyurl.com/236sp5fj

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. In 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 methods, helping you reduce anxiety and cultivate calm in your everyday life. Summary: Priyanka Gupta guides us through Bhrmari Pranayama, also known as Humming Bee Breath. Regular practice of this calming technique has been shown to improve sleep, reduce anxiety, and support cardiovascular health. Transcript: https://tinyurl.com/549v3w62 Time: 15 minutes, or as long as it feels right. How To Do This Practice: Note: This version of Bhramari Pranayama, practiced without specific gestures (mudras), was studied by Dr. Gunjan Trivedi. Guest: Priyanka Gupta is a yoga and meditation instructor. Learn more about Priyanka: https://www.yogawithpriyanka.ca https://www.youtube.com/yogawithpriyanka https://www.instagram.com/yogawithpriyanka https://linktr.ee/yogawithpriyanka Related Science of Happiness episodes: The Science of Humming (Bhramari Pranayama): https://tinyurl.com/549v3w62 How Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/4jyvkj4t How To Tune Out The Noise: https://tinyurl.com/4hhekjuh Related Happiness Break episodes: A Breathing Technique To Help You Relax (Cyclic Sighing): https://tinyurl.com/3dtwyk44 A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22kr

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 Trivedi later explains how this "humming bee breath" enhances heart rate variability and why it’s key to managing stress. Part of our ongoing series, Breathe Away Anxiety: https://tinyurl.com/4jyvkj4t Time: 15 minutes, or as long as it feels right. How To Do This Practice: Note: This version of Bhramari Pranayama, practiced without specific hand gestures (mudras), was studied by Dr. Gunjan Trivedi. Guest: Cal Calamia is an activist, teacher, poet, and the first nonbinary winner of the San Francisco marathon. Learn more about Cal: https://tinyurl.com/25ft296x Guest: Dr. Gunjan Trivedi is the cofounder of Society for Energy & Emotions at Wellness Space in Ahmedabad, India. Learn more about Dr. Trivedi and Wellness Space: https://tinyurl.com/r53x6x3x Read Dr. Trivedi's study about Bhramari Pranayama: https://tinyurl.com/2xnjk6ah Related Science of Happiness episodes: How Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/4jyvkj4t How To Tune Out The Noise: https://tinyurl.com/4hhekjuh Related Happiness Break episodes: Happiness Break: A Breathing Technique To Help You Relax (Cyclic Sighing): https://tinyurl.com/3dtwyk44 A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22kr Transcript: Coming soon.

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 well-being. Transcript: https://tinyurl.com/3dtwyk44 Time: 5 minutes Prepare:First InhaleSecond Inhale: Exhale:Repeat the Cycle: Reflect and Relax: Guest: Dr. David Spiegel is Willson Professor and Associate Chair of Psychiatry & Behavioral Sciences at Stanford University School of Medicine. He is also the co-founder of the clinically backed self-hypnosis app Reveri. Read Dr. Spiegel’s cyclic sighing study here: https://tinyurl.com/mrxbkyr2 Related Science of Happiness episodes: Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/3u7vsrr5 How To Tune Out The Noise: https://tinyurl.com/4hhekjuh Related Happiness Break episodes: A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22kr Follow us on Instagram: @scienceofhappinesspod