The Science of Happiness
Episodes
Happiness Break: A Meditation For When You Have Too Much To Do
19 Mar 2026
Contributed by Lukas
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...
What Happens in the Brain When We Improvise
12 Mar 2026
Contributed by Lukas
Explore the neuroscience behind improvisation—and what it reveals about our natural capacity for creativity.Summary: Creativity may be more natural ...
Happiness Break: A Meditation For Connecting In Polarized Times
05 Mar 2026
Contributed by Lukas
Having a curious approach to life can improve our mood, creativity and relationships. Scott Shigeoka leads a visualization exercise to help you approa...
How to Make Work More Satisfying
26 Feb 2026
Contributed by Lukas
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 you...
Happiness Break: How to Feel More Connected to Others
19 Feb 2026
Contributed by Lukas
Research shows that reflecting on our shared humanity can increase self-compassion and life satisfaction while reducing feelings of isolation. In this...
The Science of Love (Episode 3)
13 Feb 2026
Contributed by Lukas
Guest host Geena Davis guides us through the research on love that stretches beyond romance and friendship, showing up in our bonds with objects, natu...
The Science of Love (Episode 2)
12 Feb 2026
Contributed by Lukas
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...
The Science of Love, with Geena Davis (Episode 1)
05 Feb 2026
Contributed by Lukas
In a culture that often reduces love to romance, we explore the science of love across the lifespan—revealing how our bonds with parents, friends, p...
How to Keep Your Humanity
29 Jan 2026
Contributed by Lukas
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 ...
Happiness Break: Finding Calm in Uncertainty
22 Jan 2026
Contributed by Lukas
Psychologist and stress expert Elissa Epel leads us in a gentle, science-backed practice to calm our nervous systems and meet uncertainty with greater...
How Qigong Can Calm Your Mind and Body
15 Jan 2026
Contributed by Lukas
Studies show qigong can strengthen your body and mind, and reduce cortisol levels. We explore this Chinese meditative movement practice that dates bac...
Happiness Break: An Affirmation Practice for the New Year
08 Jan 2026
Contributed by Lukas
This New Year, affirm the wonderful qualities you already possess with this meditative writing practice with Chris Murchison called "I Am."How To Do T...
How Stories Shape Belonging
01 Jan 2026
Contributed by Lukas
Learn how the stories we tell and hear shape our relationships, values, and sense of belonging.Summary: Storytelling is more than entertainment. It sh...
Happiness Break: Una meditación para enraizar, con Diana Parra (español)
26 Dec 2025
Contributed by Lukas
También tenemos esta meditación en Español.Transcription: https://tinyurl.com/4rjmambm
Happiness Break: A Meditation to Inspire a Sense of Purpose
25 Dec 2025
Contributed by Lukas
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...
The Power of a Collective Pause
18 Dec 2025
Contributed by Lukas
Explore how students are using simple mindful breathing practices to navigate stress, stay grounded, and support their classmates.Summary: Classrooms ...
Happiness Break: How Connecting With Ancestors Deepens Belonging
11 Dec 2025
Contributed by Lukas
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...
How to Feel Better About Yourself
04 Dec 2025
Contributed by Lukas
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 yo...
A Meditation for When Gratitude Feels Hard
27 Nov 2025
Contributed by Lukas
When gratitude feels distant, gently notice what’s here now— creating space for both heaviness and small moments of appreciation.How To Do This Pr...
Being Kind Is Good for Your Health
20 Nov 2025
Contributed by Lukas
Doing good for others benefits our own minds and bodies, as well. We explore the science of kindness.Summary: On this episode of The Science of Happin...
Happiness Break: Finding Peace Through Forgiveness
13 Nov 2025
Contributed by Lukas
Explore a gentle practice for releasing resentment and finding freedom through forgiveness.How To Do This Practice: Prepare Your Space and Body: Fi...
The Science of Letting Go
06 Nov 2025
Contributed by Lukas
Discover how forgiveness reshapes the brain, eases the body, and helps us move forward with greater compassion and freedom.Summary: Forgiveness isn’...
How Rituals Keep Us Connected
31 Oct 2025
Contributed by Lukas
We explore Día de los Muertos as a ritual that nurtures community, imbues loss with meaning, and helps us process grief while also connecting through...
Happiness Break: How to Be Your Own Best Friend
30 Oct 2025
Contributed by Lukas
Show yourself real self-kindness in less than 10 minutes with this self-compassion break guided by psychologist Kristin Neff.How To Do This Practice: ...
Why Our Brains Find Meaning in Random Patterns
23 Oct 2025
Contributed by Lukas
What happens when imagination meets perception, and ordinary objects come alive? We explore the science of pareidolia.Summary: Our minds are wired to ...
Happiness Break: Six Minutes to Connect with Your Body, with Dacher
16 Oct 2025
Contributed by Lukas
Dedicating a little time to tune into your body fortifies you to better handle the stresses of daily life.How To Do This Practice: Find your space: ...
The Case for Hope, With Rebecca Solnit
09 Oct 2025
Contributed by Lukas
We explore how embracing uncertainty enables us to move beyond climate anxiety and despair to hope and action, with author and activist Rebecca Solnit...
Happiness Break: Finding Yourself in Silence
02 Oct 2025
Contributed by Lukas
Zen and mindfulness teacher Henry Shukman guides us in a meditation that invites us to listen deeply and find clarity in quiet.How To Do This Practice...
What to Do When Stress Takes Over
25 Sep 2025
Contributed by Lukas
Learn why uncertainty fuels anxiety and how noticing our body’s stress signals can help us find calm.Summary: One in five adults in the U.S. report ...
Happiness Break: A Meditation to Connect to Your Roots, with Yuria Celidwen
18 Sep 2025
Contributed by Lukas
When was the last time you thought about your ancestors? This guided meditation by Indigenous scholar Yuria Celidwen will help you connect to your her...
What Happens When Caregivers Dance
11 Sep 2025
Contributed by Lukas
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...
Happiness Break: A Science-Backed Path to Self-Forgiveness
04 Sep 2025
Contributed by Lukas
Through breath, compassion, and kind words to yourself, this guided meditation helps you forgive yourself, let go, and move forward with love.How To D...
How Gentle Touch Builds Connection
28 Aug 2025
Contributed by Lukas
Research shows that simple practices such as self-hugs, soothing touch, and hand-to-heart can calm the nervous system, supporting caregivers and the c...
Happiness Break: A Meditation for When You Feel Uneasy
21 Aug 2025
Contributed by Lukas
In this guided meditation with poet and teacher Henry Shukman, learn how allowing discomfort, rather than resisting it, can open the door to greater c...
How To Tap Your Way to Calm and Clarity
14 Aug 2025
Contributed by Lukas
There’s a tapping practice shown to ease stress, balance emotions, and support healing. We explore the science behind Emotional Freedom Technique, o...
Happiness Break: A Meditation for When Others Are Suffering
07 Aug 2025
Contributed by Lukas
Witnessing the suffering of others can be deeply painful. In this guided meditation, Anushka Fernandopulle helps you cultivate both compassion and the...
David Byrne on How Music Connects Us
31 Jul 2025
Contributed by Lukas
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 t...
Happiness Break: How to Awaken Joy, with Spring Washam
24 Jul 2025
Contributed by Lukas
Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam.How to Do This Practice: Reflect on an area of ...
Bonus: Zakiya Used to Be So Fun (Proxy podcast)
18 Jul 2025
Contributed by Lukas
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 Scien...
The Science of Trusting Your Intuition
17 Jul 2025
Contributed by Lukas
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?Summar...
Happiness Break: Smiling From The Inside Out
10 Jul 2025
Contributed by Lukas
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: Settl...
How Parks Keep Us Connected
03 Jul 2025
Contributed by Lukas
From childhood adventures to post-trauma recovery, explore how our parks support our well-being— and why access to them matters.Summary: Nature has ...
Happiness Break: Embodying Resilience, With Prentis Hemphill
26 Jun 2025
Contributed by Lukas
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 Feel More Hopeful
19 Jun 2025
Contributed by Lukas
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 motiva...
Happiness Break: A Meditation For When You Have Too Much To Do
12 Jun 2025
Contributed by Lukas
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...
How To Do Hard Things
05 Jun 2025
Contributed by Lukas
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 ...
Happiness Break: Make Uncertainty Part of the Process
29 May 2025
Contributed by Lukas
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 c...
Our Brains on Poetry
22 May 2025
Contributed by Lukas
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 o...
Happiness Break: How to Awaken Your Creative Energy
15 May 2025
Contributed by Lukas
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...
How Art Heals Us
08 May 2025
Contributed by Lukas
We explore how making art can ground us in the present and be a space of healing, connection, and joy.Summary: We explore how creative expression can ...
Happiness Break: Making Space for You, with Alex Elle
01 May 2025
Contributed by Lukas
Consider what you want to make space for in your life in this 6-minute contemplation guided by Alex Elle. Find a quiet place, settle your body, and...
What Humans Can Learn From Trees (Encore)
24 Apr 2025
Contributed by Lukas
Trees aren’t just competing for sunlight and soil—they’re also looking out for one another. Scientist Suzanne Simard reveals the unexpected ways...
Happiness Break: Who Takes Care of You?
17 Apr 2025
Contributed by Lukas
When we feel cared for, our cortisol levels drop, we feel safe, and we handle stress better. Dacher leads a meditation to help us focus on the people ...
Why Going Offline Might Save Us
10 Apr 2025
Contributed by Lukas
What happens when we replace sky-gazing with screen-scrolling? Discover how digital life impacts happiness and what Gen Z can teach us about reclaimin...
Happiness Break: A Meditation on the Uniqueness of Your Voice
03 Apr 2025
Contributed by Lukas
Embrace the beauty of your accent in this self-compassion meditation that guides you in a reflection of your history, heritage, and connection to your...
How to Focus Under Pressure (Encore)
27 Mar 2025
Contributed by Lukas
Jeopardy! champion Amy Schneider tries a body scan meditation to sharpen her focus and calm her nerves as she prepares for the Tournament of Champions...
Happiness Break: Find Calm When You Can’t Clear Your Mind, With Lama Rod Owens
20 Mar 2025
Contributed by Lukas
Take a break from ruminating with Lama Rod Owens as he leads you in a meditation to cultivate a sky-like mind. How to Do This Practice: Get Comforta...
How Music Can Hold and Heal Us
13 Mar 2025
Contributed by Lukas
An art-form powerful enough to prescribe — from ancient traditions to modern neuroscience, we uncover how music, including lullabies, function as a ...
Making Music With Your Body, With Keith Terry | Happiness Break
06 Mar 2025
Contributed by Lukas
How to Do This Practice: Find a Comfortable Space: Choose a place where you feel comfortable moving and making noise. You can do this practice standi...
Why Friendships Matter More Than We Think
27 Feb 2025
Contributed by Lukas
In a world that emphasizes romantic relationships, we explore the science of friendships in humans and our primate relatives—how we make them and ho...
A Guided Meditation on Embodied Love | Happiness Break
20 Feb 2025
Contributed by Lukas
Experience the physical sensations of love through this guided meditation that nurtures connection, relaxation, and emotional awareness.How To Do This...
36 Questions to Spark Love and Connection
13 Feb 2025
Contributed by Lukas
Scroll down for a transcription of this episode.Can a simple set of 36 questions build love and intimacy? We explore the science behind how the questi...
A Meditation on Original Love and Interconnectedness, with Henry Shukman | Happiness Break
06 Feb 2025
Contributed by Lukas
Scroll down for a transcription of this episode.Cultivate a sense of original love — a universal connection that nurtures joy, safety, and belonging...
How 7 Days Can Transform Your Relationship
30 Jan 2025
Contributed by Lukas
Scroll down for a transcription of this episodeFrom daily check-ins to meaningful compliments and planned dates nights, we explore a 7-day love challe...
How to Awaken Joy, with Spring Washam | Happiness Break
23 Jan 2025
Contributed by Lukas
Scroll down for a transcription of this episodeCultivate more joy in your life with this practice led by meditation teacher and author Spring Washam.H...
How Awe Helps You Navigate Life's Challenges
16 Jan 2025
Contributed by Lukas
We explore how embracing awe can uplift caregivers, providing tools to nurture themselves while nurturing others.Sign up for our Caring for Caregivers...
A Meditation to Inspire Awe in the New Year | Happiness Break
09 Jan 2025
Contributed by Lukas
A meditation to cultivate a sense of awe by focusing on new beginnings -- whether it’s a budding plant, a new friendship, or a recent moment of wond...
Why Dancing Is The Best Medicine
02 Jan 2025
Contributed by Lukas
Dance, one of humanity's oldest art forms, traces its roots back over 10,000 years. Its rhythmic movements are known to release endorphins, strengthen...
Happiness Break: A Self-Compassion Meditation For Burnout
26 Dec 2024
Contributed by Lukas
Feeling burned out? Join Dr. Kristen Neff as she guides us through a calming practice to bring kindness and support to ourselves during tough times.Ho...
The Contagious Power of Compassion
19 Dec 2024
Contributed by Lukas
Compassionate dialogue isn’t just about talking and listening—it's a meaningful way to bridge divides, cultivate belonging, and reimagine educatio...
Happiness Break: A Walking Meditation with Dan Harris of 10% Happier (Encore)
12 Dec 2024
Contributed by Lukas
Trouble sitting still? Learn to practice meditating by simply walking in this practice guided by 10% Happier host Dan Harris. Scroll down for a trans...
How To Find Calm Through Walking
05 Dec 2024
Contributed by Lukas
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 t...
Happiness Break: 5 Minutes of Gratitude
28 Nov 2024
Contributed by Lukas
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 Thi...
How To Practice Gratitude When You're Not Feeling Grateful (Encore)
21 Nov 2024
Contributed by Lukas
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 f...
Happiness Break: How To Tune Into Water’s Restorative Power
14 Nov 2024
Contributed by Lukas
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 ...
How Water Heals
07 Nov 2024
Contributed by Lukas
Discover how connecting with water through all five senses can support well-being.A growing body of research shows that connecting with water through ...
Happiness Break: Sketching Serenity, With Chris Murchison
31 Oct 2024
Contributed by Lukas
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 Pr...
How Rituals Help Us Process Grief
24 Oct 2024
Contributed by Lukas
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 als...
Happiness Break: A Humming Technique To Calm Your Nerves, with Priyanka Gupta
17 Oct 2024
Contributed by Lukas
Discover Humming Bee Breath (Bhramari Pranayama), a soothing breathing technique that uses gentle humming to promote relaxation and mental calm.It’s...
The Science of Humming
10 Oct 2024
Contributed by Lukas
Did you know humming can soothe your nervous system? We explore the stress-relieving power of Bhramari Pranayama, also known as humming bee breath, ...
Happiness Break: A Breathing Technique To Help You Relax, with Dr. David Spiegel (Cyclic Sighing)
03 Oct 2024
Contributed by Lukas
Dr. David Spiegel guides you through cyclic sighing, a breathwork practice that helps reduce stress and anxiety. Summary: Dr. David Spiegel guides yo...
How To Breathe Away Anxiety
26 Sep 2024
Contributed by Lukas
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...
Happiness Break: The Healing Power of Your Own Touch, with Kristin Neff
19 Sep 2024
Contributed by Lukas
Dr. Kristin Neff guides us in a self-compassionate touch exercise, and shares the many research-backed reasons to cultivate kindness towards oneself.T...
How To Show Up For Yourself
12 Sep 2024
Contributed by Lukas
We explore the science behind how self-compassionate touch can help us feel better about ourselves.Link to transcript: https://tinyurl.com/4nm5827fSum...
Happiness Break: A Note to Self on Forgiveness, with Alex Elle (encore)
05 Sep 2024
Contributed by Lukas
Letting go of our regrets can motivate us to improve and help us grow. Alex Elle, a certified breath work and writing coach, guides us through a medit...
Are You Following Your Inner Compass?
29 Aug 2024
Contributed by Lukas
What if you had a magic wand and could better the world in any way? What would you do? We explore a practice shown to help you find your purpose and f...
Happiness Break: A Meditation on Becoming A Gift To Life
22 Aug 2024
Contributed by Lukas
Our happiness is interconnected with the well-being of others, both people and the natural world. Step outside of you can, or imagine the outdoors fro...
How To Let In New Perspectives
15 Aug 2024
Contributed by Lukas
With the U.S. election swiftly approaching, the political divide can feel overwhelming. But what happens when we recognize the limits of our knowledge...
Happiness Break: Take a Break With Our Loving-Kindness Meditation
08 Aug 2024
Contributed by Lukas
Loving-kindness meditation, or “metta,” has its roots in Buddhist traditions that date back thousands of years. Studies show it can help nourish y...
Catch Yourself in a Dream (Encore)
01 Aug 2024
Contributed by Lukas
Have you ever known you were dreaming while you were asleep? Our guests try practices to help induce lucid dreams, and we hear what they can teach us ...
Happiness Break: Pause to Look at the Sky, With Dacher (Encore)
25 Jul 2024
Contributed by Lukas
Take a moment to appreciate the beauty and vastness of the sky. Dacher Keltner guides us through a practice of pausing to turn your gaze to the sky as...
The Healing Effects of Biophila
18 Jul 2024
Contributed by Lukas
Safe encounters with wildlife can deepen our appreciation for nature, and for other people. Craig Foster of “My Octopus Teacher” shares his transf...
Happiness Break: Experience Nature Wherever You Are, with Dacher (Encore)
11 Jul 2024
Contributed by Lukas
Just a few moments of tuning into nature can make you feel more inspired, connected, and less lonely. Let us guide you through a five-minute noticing ...
How Exploring New Places Can Make You Feel Happier
04 Jul 2024
Contributed by Lukas
Exploring novel places and having diverse experiences is important to our well-being and can make us feel happier. This week, Ike Sriskandarajah, a pr...
Happiness Break: How to Ground Yourself in Nature, with Yuria Celidwen (Encore)
27 Jun 2024
Contributed by Lukas
Connect to yourself and the land you stand on in under 10 minutes with this grounding practice led by Indigenous scholar Dr. Yuria Celidwen.Link to ep...
How To Unwind By Doing Mindful Yard Work
20 Jun 2024
Contributed by Lukas
Everyday activities, such as cleaning and gardening, can be sources of joy and opportunities for mindfulness. This week, our guest shares his experien...
Happiness Break: How to Relax Your Body Through A Standing Meditation, With Sherry Zhang
13 Jun 2024
Contributed by Lukas
Last week on The Science of Happiness, we discussed the scientifically proven health benefits of the ancient Chinese practice of qigong with Harvard p...
How Qigong Can Calm Your Mind and Body
06 Jun 2024
Contributed by Lukas
Studies show qigong can strengthen your body and mind, and reduce cortisol levels. We explore this Chinese meditative movement practice that dates bac...
Happiness Break: A Meditation on How To Be Your Best Self, with Justin Michael Williams
30 May 2024
Contributed by Lukas
Here's a favorite of ours: visualize your best possible self and tap into your inherent enough-ness with this guided meditation by Justin Michael Will...
Encore: Why We Need Friends With Shared Interests
23 May 2024
Contributed by Lukas
She's the world's leading animal behaviorist and an autism advocacy leader. Guest Temple Grandin shares what kind of support systems led her to succes...