The Science of Happiness

Dr. David Spiegel leads us in a practice of cyclic sighing, a simple breathing technique that uses slow, extended exhales to calm your nervous system, ease stress and anxiety, and help you feel more relaxed. How To Do This Practice: Prepare: Find a comfortable seated or standing position in a quiet environment. Relax your shoulders and jaw. First Inhale: Inhale slowly and deeply through your nose. Start with your abdomen, allowing it to expand (diaphragmatic breathing) as you fill your lungs about halfway. Hold this breath briefly. Second Inhale: Continue inhaling through your nose, now expanding your chest to completely fill your lungs. Hold this combined breath (abdomen and chest filled) for a moment. Exhale: Exhale slowly and completely through your mouth. Make sure the exhale is gentle and lasts about twice as long as the combined inhales. Repeat the Cycle: Repeat the inhale sequence for a total of 3 cycles (or as desired): Start with a diaphragmatic inhale through your nose, expanding your abdomen.…

Explore how cyclic sighing, a simple controlled breathing technique, can help reduce anxiety, promote relaxation, and bring greater calm to everyday stressful moments. Summary: In this episode of The Science of Happiness, professional surfer and chemistry professor Sarah Gerhardt shares how she uses cyclic sighing to manage anxiety and stress in everyday situations. Then Stanford psychologist David Spiegel explains the science behind the technique and how five minutes of daily practice can improve mood and lower respiratory rate. Together, they explore how controlled breathing can help us shift our body’s response to stress and feel calmer in moments of overwhelm. How To Do This Practice: Prepare: Find a comfortable seated or standing position in a quiet environment. Relax your shoulders and jaw. First Inhale: Inhale slowly and deeply through your nose. Start with your abdomen, allowing it to expand (diaphragmatic breathing) as you fill your lungs about halfway. Hold this breath briefly. Second Inhale:…

Take a moment to appreciate the friends who know you, support you, and make your life richer with their presence, with author Alex Elle. How To Do This Practice: Take a few deep breaths: Inhale through your nose and exhale slowly, relaxing your shoulders and jaw. Bring a friend to mind: Think of someone who has become an important part of your life. Remember how they’ve known you: Reflect on the stories, experiences, and versions of yourself that this person has witnessed. Notice the ordinary moments: Bring to mind a laugh, conversation, meal, road trip, or small gesture that captures your friendship. Feel your gratitude: Let yourself appreciate what it means to be seen, remembered, supported, and accepted by a friend. Consider how you can show you care: Think of one small way you can tend to the friendship, whether by reaching out, checking in, or simply telling them you appreciate them. Scroll down for a transcription of this episode. The Science of Happiness is a Top 5 finalist in the Signal Awards for…

Discover how our sense of smell can transport us back to meaningful memories, shape our emotions, and influence the brain systems involved in memory and mood. Summary: Smell is one of our most powerful and underappreciated senses, with a unique ability to evoke memories and emotions. On this episode of The Science of Happiness, we look at the science behind smell’s close relationship with memory, emotion, and our environment and we explore how paying attention to the scents around us can bring us back into our bodies and help us feel more connected to the present moment. How To Do This Practice: Step outside: Spend 10–15 minutes somewhere you can notice natural scents, such as a park, garden, or neighborhood. Breathe through your nose: Take a few slow breaths in through your nose and notice the scents carried in the air. Pay attention: Notice what catches your attention; don’t be concerned with trying to identify smells Follow your curiosity: Move toward different plants, trees, flowers, or other natural…

In celebration of Latinx Heritage Month, embrace the beauty of your accent in this self-compassion meditation. Mindfulness and meditation teacher Criss Cuervo invites you to reflect on your history, heritage, and connection to your ancestors. How To Do This Practice: Find a Comfortable Position: Sit in a relaxed yet alert posture, either on a cushion or chair. Gently lower your gaze or close your eyes if that feels comfortable. Focus on Your Breath: Take a deep breath in and slowly exhale. Allow yourself to transition from your daily activities into this moment of reflection. Acknowledge Your Accent: Bring awareness to the way you speak, recognizing that your voice carries your history, culture, and personal journey. Repeat Self-Compassion Phrases: Silently or aloud, repeat affirmations such as, “my accent makes me unique,” “my accent carries my story,” “my accent connects me to my ancestors.” Place a Hand on Your Heart: If it feels right, gently place a hand on your heart, offering yourself warmth and…

What if getting older doesn’t have to mean losing your memory? Learn how neuroplasticity, healthy habits, and simple memory exercises can help keep your brain strong at any age. Summary: We often assume that getting older means our memory and brain function will inevitably decline—but emerging science tells a more hopeful story. On this episode of The Science of Happiness, we’ll explore how neuroplasticity, along with practices like memory exercises, stress reduction, sleep, exercise, and finding a sense of purpose, can support brain health as we age. How to Remember Where You Parked: Pause before you walk away: Take a moment to look at your car and notice your surroundings. Identify your location: Pay attention to the floor, row, section, level, or nearby landmarks. Create a funny image: Turn the location into a memorable mental picture. For example, if you’re parked in section 4B, imagine four bears sitting inside your car. Make it vivid: The sillier, stranger, or more ridiculous the image, the better. Let…

Buddhist meditation teacher, Anushka Fernandopulle, guides us through a practice of Mudita, or appreciative joy, to help us share in the happiness of others. How To Do This Practice: Get comfortable and ground yourself: Sit comfortably, close your eyes if you’d like, and take a few deep breaths. Relax your body: As you exhale, release tension in your face, jaw, shoulders, and anywhere else you feel it. Think of someone whose happiness is easy to celebrate: Bring to mind a friend, child, pet, or anyone who is experiencing joy. Connect with their happiness: Imagine their joy and allow yourself to feel uplifted by their happiness. Offer them joyful wishes: Silently repeat: “May you always be happy. May your happiness increase. May your happiness continue. I’m happy for your happiness.” Expand your joy outward: Think of a group of people experiencing happiness, and practice sharing in their joy. Carry this mindset with you, noticing others’ happiness throughout your day instead of comparing or feeling jealous.…

We often underestimate how much small talk can impact our wellbeing. Research shows that even brief conversations with strangers can boost our happiness and sense of connection, but fear and anxiety often keep us from reaching out. Summary: We often avoid talking to strangers because we assume they’d rather be left alone, or worry the interaction will be awkward. But research shows that our expectations about these interactions are often wrong. Even brief conversations can make us happier and more connected. On this episode of The Science of Happiness, learn how small choices like saying hello, asking a question, or offering a compliment can help us overcome our hesitation and create meaningful moments of connection. How To Do This Practice: Notice an opportunity: Throughout your day, look for moments when you’re near someone you don’t know—a person on public transit, in line at a coffee shop, or walking through your neighborhood. Put away your phone: Create a little more space for connection by taking out…

Join yoga and meditation teacher Jonathan Relucio for a trauma-informed practice combining mindful movement and breathing to reduce tension and build resilience to stress. How To Do This Practice: Get comfortable: Sit or lie down and notice the support beneath your body, keeping your eyes open or closed—whichever feels comfortable. Connect with your body: Bring your attention inward and notice how your body, mind, and heart feel in the present moment. Release tension: Inhale as you gently shrug your shoulders toward your ears, then exhale as you relax and release them. Move with your breath: Inhale as you reach your arms overhead, then exhale as you gently bend from side to side, noticing the sensations in your body. Breathe into your belly: Place one hand on your belly and notice it expand as you inhale and relax as you exhale, following the natural rhythm of your breath. Pause and notice: Return to your natural breathing and take a moment to notice how your body and mind feel before continuing with your…

How can we feel more moments of joy? Explore how joy is rooted in connection, gratitude, and paying attention to the people and moments that bring meaning to our lives. Summary: Did you know that joy isn’t just something we feel, but something we practice? On this episode of The Science of Happiness, poet Ross Gay shares how connection and attention can help us cultivate more joy, while psychologist Philip Watkins explains how gratitude can amplify that feeling. Learn how hanging out, noticing moments of connection, and reflecting on joyful experiences can help bring more joy into your life. How To Do This Practice: Notice connection: Pay attention to the people, places, animals, and natural world that make you feel connected. Make time to be together: Look for opportunities to hang out, share experiences, and spend time with others without an agenda. Pay attention to the small moments: Notice everyday interactions and moments of goodness that you might otherwise overlook. Share your joy: Tell someone about…

Meditation teacher Spring Washam guides us in a practice of embodied awareness, helping us use the body as an anchor during stressful or overwhelming moments. How To Do This Practice: Find a comfortable position: Sit upright in a relaxed position where you can comfortably notice the flow of your breath. Begin at the top of your body: Close your eyes and bring your attention to your head, neck, face, and jaw. Notice any tightness and allow those areas to soften. Move your awareness downward: Slowly scan through your shoulders, arms, hands, chest, and belly, noticing any sensations, emotions, or areas where you may be holding tension. Breathe into your belly: Place a hand below your belly button if it feels comfortable. Let your belly expand with each in-breath, and imagine releasing tension with every out-breath. Feel your connection to the ground: Bring your attention to your sitting bones, legs, knees, and feet. Notice where your body makes contact with the chair, floor, or other surface, using those…

Can anyone truly succeed alone? We explore how role models, mentors, and strong social support make upward mobility far more possible than grit alone. Summary: What role do the people around us play in shaping our success? Brothers Danny and Gilbert Murillo share how education, mentorship, and their evolving relationship helped them overcome incarceration and systemic barriers to build lives of purpose. Then, Social Mobility Lab founder Bob McKinnon explains why success is never a solo journey and how recognizing our own "dream team" can expand what's possible for ourselves and others. How To Do This Practice: Reflect on your journey: Think about where you are today and the moments that shaped your path. Consider both the opportunities you had and the challenges you overcame. Identify your dream team: Write down the people who have encouraged, protected, guided, or inspired you throughout your life. They might be family members, teachers, friends, mentors, coaches, or colleagues. Recognize their impact: For…

Take a moment to connect with your body and make space for difficult emotions with compassion and care. This embodiment practice is guided by Lyla June Johnston, a Diné musician, scholar of Indigenous land management, and community organizer. How To Do This Practice: Ground yourself in the present: Find a comfortable seated position and take four slow, deep breaths. Notice the feeling of your body supported by the chair or the floor, bringing your attention fully into the present moment. Reflect on a difficult truth: Gently bring to mind a challenging truth—such as the lasting impacts of colonization or another painful reality. Approach it with curiosity rather than judgment, allowing yourself to stay present instead of becoming overwhelmed. Notice where your emotions live in your body: As you reflect, pay attention to your physical sensations. You might notice tightness in your chest, heaviness in your stomach, warmth in your heart, or another sensation. Simply observe where your emotions show up. Hold your…

Neuroscience reveals revenge can become a powerful habit—and that forgiveness may be one of the most effective ways to break the cycle. Summary: After years of bullying led him to almost committing an act of violence, James Kimmel Jr., an assistant clinical professor at the Yale School of Medicine, set out to understand why revenge can be so compelling—and how forgiveness can interrupt that cycle, easing emotional pain and strengthening self-control. On this episode of The Science of Happiness, we explore what science can teach us about healing ourselves and creating a less violent world. How To Do This Practice: Think of a Grievance: Bring to mind a person or situation that still causes you hurt or resentment. Notice How It Feels: Take a moment to observe any tension, anger, or pain that arises without judging it. Imagine Forgiveness: Without forcing yourself to forgive, simply imagine what it would feel like to let go of the hurt. Notice the Shift: Pay attention to any sense of relief, ease, or…

Try a practice in accepting difficult feelings like anger or irritation to help keep your cool, feel better overall, and find calm with contemplative social scientist Eve Ekman. How To Do This Practice: Settle with your breath: Take a few slow, deep breaths, lengthening your spine as you inhale and relaxing your face and body as you exhale. Notice your body: Scan your body with curiosity and observe any sensations without trying to change them. Recall a mild frustration: Bring to mind a recent situation that made you feel slightly irritated or frustrated. Release the story: Let go of the memory and focus only on where you feel the emotion in your body. Give the emotion space: Allow the sensations to exist without judging or resisting them, noticing how they naturally shift over time. Close with kindness: Take one final breath and remind yourself to meet future moments of anger with curiosity, acceptance, and compassion. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: EVE EKMAN…

Choosing joy over guilt and shame can make climate-friendly habits easier to sustain while improving your own well-being along the way. Summary: Fear may grab our attention, but research suggests joy is what helps us make meaningful, sustainable climate choices. On this episode of The Science of Happiness, discover how small shifts can have a big impact. Scientists Elizabeth Dunn and Jiaying Zhao share how reframing climate action around happiness instead of guilt can help us build healthier habits, strengthen our communities, and care for the Earth. How To Do This Practice: Choose one everyday habit: Pick a part of your routine like eating, commuting, shopping, or reducing food waste where you'd like to make a climate-friendly change. Focus on what you can add: Instead of thinking about what to give up, ask yourself what you can enjoy more, such as eating more seasonal produce, walking outdoors, or spending time tending a garden. Notice how it feels: As you try your new habit, pay attention to moments of…

Indigenous artist Dr. Lyla June Johnston 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. How to Do This Practice: Ground yourself: Sit in a comfortable position and take a few slow breaths. Notice the inhale and exhale without trying to change anything. Let your attention settle into your body and the present moment. Set a simple intention: Bring to mind the idea of observing your story with curiosity rather than judgment. You’re not trying to write something “good,” just something honest. Write the sentence: “I come from a place where…” and pause briefly before continuing. Let the words that follow come from memory, feeling, or imagery—whatever shows up first. Free-write without stopping: Keep your pen moving for several minutes (around 3–5 minutes, or longer if you like). Don’t edit, filter, or worry about grammar or meaning. If you get stuck, repeat the prompt and continue. Notice…

What can a singing bird, a neighborhood walk, and a pair of puppet adventurers teach us about awe? Sit down with Wowsabout! creators Dorien Davies and Halle Stanford to discuss helping kids—and grownups—find wonder wherever they are. Summary: Kids may be natural wonder-seekers, but how do we help them hold onto that sense of awe as they grow up? On this episode of The Science of Happiness, we talk with Wowsabout! creators Dorien Davies and Halle Stanford about creating a PBS Kids special inspired by awe, the science behind wonder, and why small moments—a bird singing at dawn, a blooming jasmine vine, or a walk around the block—can help us feel more connected to ourselves and the world around us. Together, they explore how cultivating awe can foster curiosity, resilience, creativity, and belonging for children and adults alike. How To Do This Practice: Slow down and set an intention: Pause your usual routine and decide to look for something that inspires wonder. Notice what you feel: Tune into physical…

Take less than 10 minutes to write yourself a letter of care, compassion, and encouragement with psychologist Kristin Neff in this research-backed practice. How To Do This Practice: Choose an area of self-judgment: Think of one aspect of yourself that makes you feel inadequate, stressed, or not quite good enough. Name what you're feeling: Write a few sentences about the situation and the emotions it brings up, such as sadness, fear, frustration, shame, or loneliness. Imagine an unconditionally compassionate friend: Picture someone who is wise, accepting, and deeply caring—someone who sees both your strengths and your struggles without judgment. Write a letter from their perspective: Let this compassionate friend respond to your situation with understanding, kindness, and acceptance, recognizing that imperfection is part of being human. Include gentle wisdom and encouragement: If it feels helpful, have your compassionate friend offer caring suggestions for growth or change—not because you need fixing, but…

Across school campuses and communities, students and educators are discovering how listening, curiosity, and everyday conversations can open pathways across differences and help restore a sense of shared humanity. Summary: How do we learn to truly communicate with people who are deeply different than us? In this episode of The Science of Happiness, we follow students and educators practicing the skills of empathy and courageous listening in classrooms and on the road. Their experiences reveal how intentional conversations can open unexpected pathways toward understanding and shared humanity. How To Do This Practice: Observe Before You Interpret: Spend a few minutes noticing the environment around you and ask yourself: What do people here see, hear, say, think, and need? Approach with Curiosity: Start with simple human connection—small talk, a question about their day, or genuine interest in their community. Signal That You're There to Listen: Make it clear your goal is understanding, not persuading,…

Trouble sitting still? Learn to practice meditating by simply walking in this practice guided by 10% Happier host Dan Harris. How To Do This Practice: Start walking at a comfortable pace in a place where you can move without rushing. Notice your body moving by paying attention to your feet, legs, and arms as you walk. Tune into your senses by observing sounds, sights, temperature, and other details around you. Notice when your mind wanders into planning, worrying, or distractions. Gently return your attention to the sensations of walking and your surroundings each time you drift away. Keep walking with curiosity and allow yourself to stay present without needing to do it perfectly. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: 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/324xtuut Related Happiness Break Episodes: Moving Through Space,…

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. Summary: In this episode of The Science of Happiness, bestselling graphic novelist Raina Telgemeier reflects on growing up with anxiety, panic attacks, and emetophobia—the fear of throwing up—and shares how transforming those experiences into stories helped her feel less alone and inspired young readers to seek support. Through a week-long walking meditation practice, Raina explores what it means to slow down, reconnect with her body, and face discomfort with curiosity rather than avoidance. How To Do This Practice: Choose a small, quiet space: Find a place where you can walk slowly back and forth for about 10–15 steps without interruption. This could be a hallway, living room, backyard, or even a hotel room. Set a timer for 10 minutes: Giving yourself a set amount of time helps you stop checking the clock and allows you to settle more fully into the practice. Begin walking slowly…

What happens when you linger and look closely at a piece of art? Nathalie Ryan, an educator from the National Gallery of Art in Washington D.C., guides us through a slow looking practice shown to help deepen your sense of awe, presence, and connection. How To Do This Practice: Choose an image to focus on: Pick a piece of art, photograph, postcard, or even a recent photo from your phone that captures a natural or urban scene. Don’t overthink it—choose something that draws your attention. Begin with a few slow breaths: Take a moment to settle into the present. Deepen your inhale, lengthen your exhale, and allow your breathing to slow the pace of your day. Let your eyes wander slowly: Scan the image without rushing. Notice the light, colors, shapes, patterns, textures, and details that begin to emerge as you spend more time looking. Imagine yourself inside the scene: Engage all of your senses. What might you hear, smell, feel, or taste in this place? Allow yourself to step into the environment with your…

What happens when we slow down enough to really experience art? We visit a museum to discover how slow looking at art can cultivate awe, empathy, and a greater sense of connection in a distracted world. Summary: Art has the power to move us emotionally, physically, and socially—but only if we take the time to truly engage with it. As part of our Cities of Awe series, this episode of The Science of Happiness explores what happens when we slow down and really look at a piece of art. We visit the Nevada Museum of Art to look at the science and practice of slow looking—how it can deepen empathy, presence, and everyday meaning. How To Do This Practice: Choose One Piece and Commit to Staying With It: Pick a single artwork, photograph, object, or even a scene in nature. Set aside about 15 minutes and put away distractions—especially your phone. The goal is not to “figure it out,” but to stay present long enough for your experience to deepen. Spend Time Noticing the Form: For the first five minutes, focus only on…

Take a few minutes to reflect on someone who inspires you, and how you can embody the values you admire in them. How To Do This Practice: Arrive and Settle: Find a quiet place to sit or stand. Gently close your eyes or soften your gaze. Take a few slow, steady breaths, allowing your body to relax and the noise of the day to quiet. Call to Mind Someone Who Inspires You: Think of a person whose character deeply moves you—someone whose courage, kindness, integrity, or compassion stands out. Let one specific moment come to mind when they embodied those qualities. Replay the Moment: Picture what they did as clearly as you can. What action did they take? What values were they expressing? Stay with the details of that moment and what made it meaningful. Notice How It Lands in Your Body: As you hold this image, turn your attention inward. What do you feel physically? Warmth, openness, a softening, maybe even emotion rising—just observe without judgment. Name What Matters to You: Reflect on why this moment resonates…

Noticing the history and beauty around us can shift how we see ourselves—and our communities. An awe walk through Harlem reveals how the stories embedded in public spaces can spark connection, perspective, and a sense of what’s possible. Summary: Cities are full of quiet moments of wonder—if we know how to notice them. In this episode of The Science of Happiness we explore the science of awe while taking an awe walk with students at City University of New York in Harlem. We learn how everyday urban spaces can deepen our sense of connection, belonging, and curiosity. How To Do This Practice: Choose a familiar place: Pick a street, park, campus, or neighborhood you move through often—somewhere ordinary. Slow your pace: Walk more slowly than usual and give yourself permission to notice, rather than rush. Look for signs of story: Pay attention to buildings, names, textures, and small details that hint at history, culture, or the people who’ve been there before. Ask yourself: Who stood here before me? What…

In this gentle practice, psychologist Kristin Neff helps us extend loving kindness inward, offering ourselves the same care and goodwill we naturally give to others. How To Do This Practice: Settle into your body: Sit comfortably, close your eyes if you’d like, and take a few natural breaths while noticing the weight of your body in the chair and your feet on the floor. Bring to mind someone you love easily: Think of a person or pet you care about deeply and picture their face. Notice the natural warmth and goodwill you feel toward them. Offer them wishes for well-being: Silently repeat phrases such as: May you be safe. May you be peaceful. May you be healthy. May you be free from suffering. Include yourself in the circle of kindness: Imagine yourself beside this loved one and extend the same wishes to both of you: May we be safe. May we be peaceful. May we be healthy. May we be free from suffering. Turn the kindness fully toward yourself: Let the image of your loved one fade and focus on yourself. If it…

A simple experiment turning a parking space into a parklet reveals how small changes to public spaces can spark connection, belonging, and awe. Summary: What if even the smallest changes to our cities could transform how we feel and connect? In this episode of The Science of Happiness, we visit the site of San Francisco’s first parklet, and explore how reclaiming everyday spaces can invite people to pause, gather, and experience a sense of belonging. Scroll down for a transcription of this episode. Today’s Guests: BLAINE MERKER is an urban designer and public space advocate. He leads Gehl’s Enterprise & Corporations team. Learn more about Blaine here: https://www.gehlpeople.com/people/blaine-merker/ SETHA LOW is an anthropologist and Professor at City University of New York. She’s also the author of the book Why Public Space Matters, as well as many other books examining the social life of cities. Learn more about Setha here: https://www.gc.cuny.edu/people/setha-low This episode is supported by The Gambrell…

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: Find a quiet space, get comfortable, and take a few slow breaths to arrive in the moment. Acknowledge the Unknown: Gently notice and name any uncertainty, confusion, or emotional fog you’re feeling without needing to fix it. Welcome the Silence: Allow the silence and stillness to be here, trusting it holds meaning even if it feels uncomfortable. Reflect with Gentle Words: Repeat silently or write: “To love yourself through the darkness is to plant gardens at night.” Feel Your Connection: Remember that many others are also sitting with uncertainty, and you are not alone in this experience. Close with Compassion: Offer yourself kindness through touch or words and affirm that this pause is part of your growth. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: YRSA DALEY-WARD is an award-winning…

What happens in your brain when you read or write a poem? We listen to powerful poetry from you, our listeners, and uncover the neuroscience of why it helps us feel, process, and recover. Scroll down for a transcription of this episode. Today’s Happiness Break Guest: SUSAN MAGSAMEN is a Neurology professor at John Hopkins, and author of the New York Times bestseller, Your Brain On Art: How the Arts Transform Us. Find Susan’s book here: https://www.yourbrainonart.com/ 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: How Art Heals Us: https://tinyurl.com/yc77fkzu Our Brains on Poetry: https://tinyurl.com/y9r9dyzd 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…

From a worker-owned restaurant in Oakland to a nonprofit built on shared leadership, we explore how collective work models can help people feel heard, valued, and more invested in their work. Summary: In this episode of The Science of Happiness, we examine how people can build cultures of care, accountability, and belonging together. Through stories from a worker-owned restaurant and insights from a leader in collective nonprofits, we share what research reveals about why collective decision-making can help teams thrive and organizations succeed. Scroll down for a transcription of this episode. Today’s Guests: NINO SERRANO AND JENABI PAREJA are the co-founders of Understory, a worker-owned and community-built restaurant in Oakland. Learn more about Understory here: https://understoryoakland.com/ NILOUFAR KHONSARI is the co-founder of Pangea Legal Services, a nonprofit that defends immigrants facing deportation and the author of the book, Future is Collective: Effective Workplace Strategies for Building a…

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: Sit or stand tall with a sense of dignity, grounded, yet relaxed. Take Three Cleansing Breaths: Inhale twice through the nose, then exhale slowly through the mouth. Repeat this three times to settle into the moment. Scan Your Body from Head to Toe: Gently bring your attention to each part of your body, noticing sensations and letting go of any tension as you move downward. Visualize Your To-Do List as Floating Bubbles: Imagine each task as a bubble above you. Observe them without judgment, simply noticing their presence. Ask Reflective Questions: Is it the number of tasks that’s overwhelming, or is it fear of forgetting, failing, or letting someone down? What’s truly fueling your stress? Recenter with Gratitude and Self-Compassion: Acknowledge that being needed is a form of purpose. Remind yourself that even if…

Explore the neuroscience behind musical improvisation—and what it reveals about our natural capacity for creativity. Summary: Creativity may be more natural than we think. Research on musicians and children improvising at the piano suggests that improvisation can quiet the brain’s inner critic while engaging networks linked to exploration, play, and reward. In this episode of The Science of Happiness, we look at the neuroscience of improvisation—and what a “beginner’s mind” can teach us about opening up creativity in everyday life. How To Do This Practice: Choose a simple starting point: Begin with something familiar—a simple melody, rhythm, phrase, movement, or creative prompt. It could be notes on a keyboard, a beat you tap on the table, a few lines of writing, or even a movement with your body. Change one small thing: Experiment by altering a single element, like the speed, mood, rhythm, or key. Small changes help spark creativity without feeling overwhelming. Let go of judgment: Remind yourself there are…

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. How To Do This Practice: Ground Yourself: Sit comfortably, close your eyes, and take three slow, deep breaths, noticing the sensation of each inhale and exhale. Let your body begin to settle. Picture the Conversation: Bring to mind an upcoming interaction that may feel challenging and visualize where it’s happening and what the setting looks like. See yourself arriving there. Lead with Curiosity: Imagine yourself speaking with a calm, open tone and asking thoughtful, genuine questions. Picture your body language expressing interest and care. See It Going Well: Visualize the other person responding positively—softening, engaging, or opening up. Notice how connection feels in your body. Rehearse the Hard Moment: Imagine a tense moment arising and observe what happens inside you without reacting.…

Finding ways to bend tasks toward your strengths and passions can make you happier, more productive and find more meaning in your life—no matter your job. Summary: On this episode of The Science of Happiness, we explore a research-backed practice in Job Crafting, where you take stock of the tasks that fill your day, how much time and energy they require, what really lights you up, and what changes you can make to better align your efforts at work with your genuine strengths and passions. We learn how Job Crafting doesn’t just benefit your own well-being and help to guard against burnout, it can also boost your whole team’s productivity and morale. How To Do This Practice: Take a “Before” Snapshot: Write down everything you regularly do in a typical week, from major responsibilities to small recurring tasks. Label Time and Energy: Next to each activity, mark whether it requires low, medium, or high time and energy so you can see where your resources are going. Notice How It Feels: Pay attention to what…

Research shows that reflecting on our shared humanity can increase self-compassion and life satisfaction while reducing feelings of isolation. In this practice, Dacher Keltner guides us to look beneath our differences and connect with the qualities that make us human together. This guided exercise draws on a meditation by Sean Fargo, a mindfulness teacher and former Buddhist monk. How To Do This Practice: Settle your body: Sit comfortably and take a few slow, steady breaths. Let your shoulders drop, soften your jaw, and allow your body to feel supported by the ground or chair beneath you. Notice what’s here: Briefly scan your body and emotions. Whatever you’re feeling—calm, tense, distracted, open—simply acknowledge it without trying to change it. Bring someone to mind: Think of someone you don’t know well, feel distant from, or have mild tension with. Picture them as if they were in front of you. Reflect on your similarities: Silently repeat phrases like: This person has a body and mind, just like me; this…

Guest host Geena Davis guides us through the research on love that stretches beyond romance and friendship, showing up in our bonds with objects, nature, grief, and the collective moments that connect us to something larger than ourselves. Summary: In this final episode of our 3-part series on The Science of Love, researchers reveal how love expands our sense of self and strengthens our bond to humanity. We also explore why objects can feel meaningful, how love of nature can motivate care for the planet, he ways grief reshapes our capacity for connection, and our love of humanity. Related The Science of Happiness episodes: The Science of Love Series: https://bit.ly/TheScienceofLove The Science of Love, with Geena Davis (Episode 1): https://tinyurl.com/bfave5wd How 7 Days Can Transform Your Relationship: https://tinyurl.com/bdh2ezhr Related Happiness Breaks: Visualizing Your Best Self in Relationships: https://tinyurl.com/4797z2vf A Guided Meditation on Embodied Love: https://tinyurl.com/3dmpfam6 A Meditation…

Guest host Geena Davis helps us explore how the love we feel —for our partners, friends, family, even our four legged companions—shapes our brains, bodies, and lives. Summary: On this episode of The Science of Love with Geena Davis, we delve into the many forms of love, and experts share research on how small daily actions, physical touch, and emotional attentiveness strengthen relationships, while evolutionary and neuroscience studies reveal why these bonds matter. We also explore practical strategies for cultivating deeper connections and understanding the biological and psychological roots of love. Scroll down for a transcription of this episode. Related The Science of Happiness episodes: The Science of Love Series: https://bit.ly/TheScienceofLove The Science of Love, with Geena Davis (Episode 1): https://tinyurl.com/bfave5wd How 7 Days Can Transform Your Relationship: https://tinyurl.com/bdh2ezhr Today’s Guests: DANIEL LEVITIN is a neuroscientist, musician, and bestselling author of the books, Music as…

In a culture that often reduces love to romance, Geena Davis helps us explore the science of love across the lifespan—revealing how our bonds with parents, friends, partners, and communities shape our health, happiness, and survival. Summary: Love is commonly understood as a feeling, yet scientific research increasingly points to its role as a core biological drive. In this episode of The Science of Love, we explore how love is expressed through caregiving, friendship, romantic attachment, and shared experience, and how these connections leave measurable effects on the brain, body, and even the microbiome. Scroll down for a transcription of this episode. Related The Science of Happiness episodes: The Science of Love Series: https://bit.ly/TheScienceofLove 36 Questions to Spark Love and Connection: https://tinyurl.com/ktcpz78u How 7 Days Can Transform Your Relationship: https://tinyurl.com/bdh2ezhr Today’s Guests: ANN DRUYAN is an author, activist, and documentary producer. Learn more about Ann Druyan’s work…

Discover what happens to our well-being when we respond to suffering with compassion, collective action, and why choosing to care can help us hold on to our shared humanity. Summary: In the face of widespread suffering, many of us struggle with how to respond without becoming overwhelmed or numb. Drawing on research and real-world experience, this episode of The Science of Happiness examines the psychological impact of bearing witness, acting in alignment with our values, and showing up for others—even when it’s hard. We look at how compassion, agency, and a sense of common humanity can both strengthen resilience and carry real emotional costs, and why people continue to act anyway. Take our 5-minute survey https://tinyurl.com/happyhappysurvey. Thank you for helping us make the podcast even better! How To Do This Practice: Pause and name what’s happening: Take a moment to notice what you’re feeling as you witness suffering or injustice—anger, grief, numbness, confusion. Naming the emotion helps calm the…

Psychologist and stress expert Elissa Epel leads us in a gentle, science-backed practice to calm our nervous systems and meet uncertainty with greater ease and acceptance. We want to hear from you! Take our quick 5-minute survey to tell us what you love, what you want more of, and how we can make the show even more inspiring and useful. Everyone who completes the survey can enter a drawing to win a copy of The Science of Happiness Workbook: 10 Practices for a Meaningful Life. Click the survey link in the show notes wherever you’re listening, or go directly to: https://tinyurl.com/happyhappysurvey. Thank you for helping us make the podcast even better! How To Do This Practice: Settle in: Find a quiet, comfortable place to sit. Close your eyes or soften your gaze, and begin breathing in through your nose with long, slow exhales through pursed lips. Scan your body: Gently move your attention from the top of your head down to your toes, noticing areas of tension with a kind, curious awareness. Breathe into…

Studies show qigong can strengthen your body and mind, and reduce cortisol levels. We explore this Chinese meditative movement practice that dates back over 4,000 years. Summary: After a period of intense stress, loss, and physical disconnection, one guest turns to qigong—a gentle, meditative movement practice rooted in traditional Chinese medicine—to reconnect with their body and calm their nervous system. This episode of The Science of Happiness explores the growing scientific evidence behind qigong, revealing how mindful movement can support both physical health and psychological well-being. We want to hear from you! Take our 5-minute survey to enter a drawing to win a copy of The Science of Happiness Workbook: 10 Practices for a Meaningful Life. Tell us what you love, what you want more of, and how we can make the show even more inspiring and useful. Click the survey link in the show notes wherever you’re listening, or go directly to: https://tinyurl.com/happyhappysurvey. Thank you for helping us make…

This New Year, affirm the wonderful qualities you already possess with this meditative writing practice with Chris Murchison called "I Am." How To Do This Practice: Settle your body and breath: Find a comfortable seat. Close your eyes or soften your gaze. Take a few slow, deep breaths. Feeling your belly and lungs expand. Bringing your attention into the present moment. Notice what’s here: Briefly tune in to what’s moving through you right now: thoughts, emotions, sensations in your body, and the space around you. There’s nothing to change—just notice. Begin with “I am…”: Open your eyes and place your pen at the top of the page. Write the words “I am…” and complete the sentence with whatever feels true at this moment. Keep writing continuously for one minute: On each new line, write “I am…” again and complete it. Keep your pen moving for a full minute. Don’t edit, judge, or overthink. Just let the words come. Pause and reflect: Put your pen down. Read what you’ve written. Notice where you started, how your…

Learn how the stories we tell and hear shape our relationships, values, and sense of belonging. Summary: Storytelling is more than entertainment. It shapes how we think, feel, and relate to others. In this episode of The Science of Happiness, we dive into how immersive narratives calm stress, inspire reflection, and foster compassion across differences. We also explore how stories of resilience, joy, and tradition leave lasting impressions that influence our relationships and sense of self. How To Do This Practice: Choose a meaningful story: Bring to mind a personal memory, family tradition, or moment that carries emotion, care, or learning. Settle the body first: Take a few slow breaths and notice your posture, helping your nervous system feel steady and present. Recall sensory details: Gently remember what you saw, heard, smelled, or felt in the moment, letting the story come alive without forcing it. Notice what matters: As the story unfolds, pay attention to themes of connection, care, resilience, or joy…

También tenemos esta meditación en Español. Transcription: https://tinyurl.com/4rjmambm

Take a few minutes to reflect on someone who inspires you, and how you can embody the values you admire in them. You can also listen to this episode in Spanish here: https://tinyurl.com/4rjmambm How To Do This Practice: Find a quiet moment and settle your body: Sit or stand somewhere you feel safe and comfortable. Take a few slow breaths and let your body soften, releasing the noise of the day. Bring to mind someone who embodies “moral beauty”: Think of a person whose kindness, courage, humility, or integrity has genuinely inspired you. Choose one specific moment when their character moved you. Visualize an act that inspired you: Recall exactly what the person did. Picture the scene, their actions, their choices. Notice why this moment stood out as meaningful or brave or good. Notice how your body responds: As you hold this image, tune into your body: warmth, openness, tenderness, or even tears. Allow yourself to feel the emotional impact of their moral beauty. Reflect on why this matters to you: Ask…

Explore how students are using simple mindful breathing practices to navigate stress, stay grounded, and support their classmates. Summary: Classrooms often are confronted with difficult topics that can leave students overwhelmed and anxious. In this episode of The Science of Happiness, we highlight how college student Evelyn Mata brought calm to herself and peers during an Immigration Studies class through simple collective breathing practices. How to Do Box Breathing: Sit comfortably: Find a quiet spot and focus on your breath, keeping a relaxed posture. Inhale (4 counts): Breathe in slowly through your nose, letting the air fill your belly and chest. Keep the pace steady, not strained for a count of four. Hold (4 counts): Pause gently at the top of the inhale. This isn’t a tense hold, just a moment of stillness to let the body register calm. Hold your breath for four slow counts. Exhale (4 counts): Release the breath through your nose or mouth in a smooth, even flow. Imagine tension leaving the body as…

Through a gentle ancestral meditation, discover how grounding in your roots can open the door to healing, meaning, and a deeper sense of belonging. How To Do This Practice: Settle Into Your Body: Notice whether you’re sitting, standing, or walking, and gently bring your attention to the natural rhythm of your breath. Ground Yourself Through the Earth: Feel the weight of your body supported by the ground beneath you, and let any thoughts drift by like passing clouds. Sense the Ancestors in Nature: Expand your awareness to the sky, the earth, trees, and mountains, imagining them as ancestors who have been here long before you. Connect With Your Heartbeat: Place a hand on your heart if it feels comfortable, noticing the steady drumbeat within you—a rhythm shared across generations. Cultivate Compassion for Your Lineage: Envision compassion as a color or texture in your chest and let it gently radiate outward, offering it to your ancestors and to yourself. Offer a Wish for Healing: Bring to mind a simple wish…

Self-compassion reduces our feelings of shame and self-doubt. We explore a practice to help quiet our inner critic with kindness. Summary: What does your inner critic sound like? Many of us carry echoes of past misunderstandings, pressures, or expectations. Voices that show up as shame, self-judgment, or the belief that we’re not doing enough. This episode explores a self-compassionate writing practice that helps interrupt those patterns by noticing how we talk to ourselves and learning to respond with more kindness. How To Do This Practice: Choose something you feel ashamed about or critical of: Pick a moment or pattern that brings up self-blame, embarrassment, or disappointment. It doesn’t need to be huge, just something that regularly activates your inner critic. Describe the situation honestly and without judgment: Write down what happened and how it made you feel. Let the tone be neutral, like you’re simply acknowledging what’s true. No harsh labels, no minimizing. Imagine someone who loves you speaking…

When gratitude feels distant, gently notice what’s here now— creating space for both heaviness and small moments of appreciation. How To Do This Practice: Get Comfortable: Sit upright or lie down. Whatever feels most supportive. Then soften your gaze or close your eyes. Take Three Slow Breaths: Let your body begin to settle. Feel the tension release a little more with each exhale. Notice How You’re Feeling: Without changing anything, simply acknowledge what’s present—tiredness, frustration, numbness, ease—whatever it is. Make Space for What’s Hard: Recognize that the world can feel heavy. It’s okay to hold grief, anger, or stress. You don't have to push it away. Gently Notice the Present Moment: Shift your attention to something neutral: your breath, your feet on the floor, the air on your skin. Just observe. Look for One Small Thing to Appreciate: Ask: Is there anything, however small, I can be thankful for right now? A warm cup of coffee, a slower breath, the fact that you showed up. Today’s Happiness…