The Science of Happiness
Episodes
Happiness Break: A Meditation on Cultivating Awe Through Colors
16 May 2024
Contributed by Lukas
Experiencing awe can help us slow down and connect to the world around us. So how can we harness the power of this feeling? Host Dacher Keltner leads ...
How Birdsong Can Help Your Mental Health
09 May 2024
Contributed by Lukas
Hearing birdsong can help us feel less anxious, recover from stress faster, and even reduce muscle tension ... but can it help us fall asleep? Drew Ac...
Happiness Break: A Meditation on Pilina: Our Deep Interconnectedness, With Jo Qina'au
02 May 2024
Contributed by Lukas
Pilina is an indigenous Hawaiian word, or concept, that describes our deep interconnectedness. Harvard Clinical Psychology Fellow Jo Qina'au guides us...
Are You Remembering The Good Times?
25 Apr 2024
Contributed by Lukas
Thinking about happy memories activates reward centers in our brains, and can help us feel more connected and accepted. Palestinian-American poet Naom...
Happiness Break: A Walking Meditation with Dan Harris of 10% Happier
18 Apr 2024
Contributed by Lukas
A walking meditation led by 10% Happier Host Dan HarrisHow to Do This Practice: Begin walking. Bring your awareness to the present moment, noticing si...
How To Make Work More Satisfying
11 Apr 2024
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 y...
Happiness Break: A Meditation To Move Through Anger, With Eve Ekman
04 Apr 2024
Contributed by Lukas
Accepting difficult feelings like anger or irritation can help us keep our cool, feel better overall, and find calm on the other side. Link to episod...
How To Talk To People You Disagree With
28 Mar 2024
Contributed by Lukas
We learn techniques for working across the aisle without compromising our values from a Democratic politician in one of the most conservative states, ...
Happiness Break: Tap into the Joy that Surrounds You, With Anushka Fernandopulle
21 Mar 2024
Contributed by Lukas
Beyond just feeling good, studies show experiencing other people's joy makes us more compassionate and satisfied with life.Link to episode transcript:...
Who’s Always There for You?
14 Mar 2024
Contributed by Lukas
When we remember the times someone had our back, it changes the way we view ourselves and the world. Our guest explores what happens when trying a pra...
Happiness Break: Where Did You Come From? Guided Writing With Lyla June
07 Mar 2024
Contributed by Lukas
Indigenous artist Lyla June leads a 5-minute freewriting exercise about our personal journeys. Autobiographical writing has been shown to help do bett...
Why Grownups Should Be Playful Too
29 Feb 2024
Contributed by Lukas
Playfulness can improve your relationships, help you excel at work, and reduce stress. We explore a strategy shown to help you become more playful.Lin...
Happiness Break: A Meditation on Playfulness, With Dacher Keltner
22 Feb 2024
Contributed by Lukas
We all have a playful side, and research shows acting on it can help us when we need to move through challenging emotions, manage conflict, and be mor...
Encore: How to Feel Less Pressed for Time
15 Feb 2024
Contributed by Lukas
When we devote a little time to the other people in our life, we actually feel like we have more of it. Our guest tried a practice to regain control o...
Happiness Break: Wrap Yourself in Kindness, With Jack Kornfield
08 Feb 2024
Contributed by Lukas
When we treat ourselves with kindness and gratitude, research shows we feel more motivated and less self-critical. Meditation teacher Jack Kornfield l...
What To Do When You Don’t Like The Way You Feel
01 Feb 2024
Contributed by Lukas
Our guest tried a practice in Radical Acceptance, a Buddhist principle made popular by today's expert, psychologist Tara Brach. Link to episode tra...
Happiness Break: Radical Acceptance, With Tara Brach
25 Jan 2024
Contributed by Lukas
A meditation in meeting our most difficult emotions — like anger, disappointment, or fear — with mindfulness and gentle care. Link to episode tra...
How (And Why) To Find More Beauty in the Everyday
18 Jan 2024
Contributed by Lukas
What happens when we intentionally look for beautiful things in our day-to-day lives? We explore a lab-tested practice shown to help you feel happi...
Happiness Break: A Meditation to Find Grounding in the New Year, With Spring Washam
11 Jan 2024
Contributed by Lukas
Research shows feeling connected with nature can lower our stress response. This visualization meditation can help you feel at ease, no matter where y...
How to Stick to Your Resolutions in 2024
04 Jan 2024
Contributed by Lukas
Join our limited newsletter The Science of Habits to get curated, science-backed tips to help make your New Years resolution stick in 2024. https://g...
Happiness Break: Visualizing Your Best Self in Relationships, With Dacher Keltner
28 Dec 2023
Contributed by Lukas
When we imagine our best possible selves in our relationships, we feel more motivated to achieve our goals and a greater sense of control over our l...
How Thinking About Your Ancestors Can Help You Thrive
21 Dec 2023
Contributed by Lukas
Join our limited newsletter, The Science of Habits, to get curated, science-backed tips to help make your New Year's resolution stick in 2024. https:...
Happiness Break: A Meditation for Seeking Forgiveness, With Shelly Tygielski
14 Dec 2023
Contributed by Lukas
Join our limited newsletter The Science of Habits to get curated, science-backed tips to help make your New Years resolution stick in 2024. https://g...
When It's Hard To Connect, Try Being Curious
07 Dec 2023
Contributed by Lukas
Join our limited newsletter The Science of Habits to get curated, science-backed tips to help make your New Years resolution stick in 2024. https://g...
Happiness Break: A Visualization to Connect With Your Heritage, With Bryant Terry
30 Nov 2023
Contributed by Lukas
Chef and author Bryant Terry leads us through a visualization to connect with our ancestors by appreciating our families' traditional foods. Join o...
Being Kind is Good for Your Health
23 Nov 2023
Contributed by Lukas
Join our limited newsletter The Science of Habits to get curated, science-backed tips to help make your New Year’s resolution stick in 2024. https:...
Happiness Break: Feel more Gratitude, With Eve Ekman
16 Nov 2023
Contributed by Lukas
Renew your sense of gratitude by remembering acts of kindness, with social scientist and meditation teacher Eve Ekman. Link to episode transcript: ht...
Encore: The Science of a Good Night's Sleep
09 Nov 2023
Contributed by Lukas
This week we revisit our science-backed tips for a good night's sleep with sleep scientist Eti Ben Simon and host of the Sleep with Me podcast Drew Ac...
Happiness Break: Find Calm When You Can't Clear Your Mind, With Lama Rod Owens
02 Nov 2023
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. Link to episode transcript: https://ti...
The Science of Singing Along
26 Oct 2023
Contributed by Lukas
For time immemorial, humans have connected deeply through singing with one another. We explore the science behind this, plus how group singing benefit...
A Meditation For Connecting In Polarized Times, With Scott Shigeoka
19 Oct 2023
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 Holding Yourself Can Reduce Stress
12 Oct 2023
Contributed by Lukas
Simple actions like consciously placing a hand on your heart or hugging yourself can lower your cortisol levels, heart rate, and help you feel less st...
5 Minutes of Progressive Muscle Relaxation, With Jo Qina'au
05 Oct 2023
Contributed by Lukas
When we mindfully tense and then release our muscles, our bodies are telling our brains to relax. Try this practice that's proven to help with depress...
How To Use Your Body to Relax your Mind
28 Sep 2023
Contributed by Lukas
Want to destress your mind? Start with your body. Progressive Muscle Relaxation is a practice where you methodically tense and release your muscles to...
Happiness Break: A Meditation for Groundedness, With Diana Parra (English & Spanish)
21 Sep 2023
Contributed by Lukas
Take a moment to ground yourself with this meditation that helps bring awareness to the relationship between ourselves and the earth beneath us. Link...
Happiness Break: Una meditación para enraizar, con Diana Parra (inglés y español)
21 Sep 2023
Contributed by Lukas
Tómate un momento para conectarte con esta meditación que ayuda a tomar conciencia de la relación entre nosotros y la tierra. Enlace a la transcri...
Making Difficult Interactions More Respectful
14 Sep 2023
Contributed by Lukas
Dr. Omar Guzman reflects on how a practice to cultivate more respect shaped the way he interacts with his patients. Link to episode transcript: ht...
Happiness Break: A Meditation to Inspire a Sense of Purpose
07 Sep 2023
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. Link to episode transcript: https://...
Why Compassion Requires Vulnerability
31 Aug 2023
Contributed by Lukas
Rapper Rexx Life Raj shared his deepest pain in his latest album, and discovered it was one big compassion practice for his fans dealing with their ow...
Happiness Break: Awe in Impermanence
24 Aug 2023
Contributed by Lukas
Take a few minutes to develop your sense of awe for the circle of life in this meditation with Dacher Keltner. LINK TO EPISODE TRANSCRIPT: https://ti...
Why Humor Matters for Happiness
17 Aug 2023
Contributed by Lukas
Humor can help us with stress, anxiety and feeling more connected to others. But is humor connected to mindfulness? And how can we find more of it? L...
Happiness Break: Making Music With Your Body, With Keith Terry
10 Aug 2023
Contributed by Lukas
Relieve stress, boost self-esteem, and increase focus through a simple body music practice. And do it with a friend to feel more compassion and a hit ...
How Improv Makes You More Confident and Less Anxious
03 Aug 2023
Contributed by Lukas
Just 20 minutes of improv theater can foster creativity and confidence, and help with anxiety, depression, and your ability to tolerate uncertainty. ...
Happiness Break: A Mindful Breath Meditation, with Dacher Keltner
27 Jul 2023
Contributed by Lukas
Mindful breathing exercises are a simple, effective, and fast way to shift our mindset and improve physical and mental well-being when practiced regul...
How To Let Go Without Giving Up
20 Jul 2023
Contributed by Lukas
War veteran and country music singer Sal Gonzalez tries the Taoist practice of Wu Wei to improve his relationship with anger. Link to episode transcr...
Happiness Break: Moving Through Space, With Dacher Keltner
13 Jul 2023
Contributed by Lukas
Moving meditations can help reduce stress and boost self-awareness. Improve your ability to sense your body in space with this 7-minute proprioception...
Finding Delight Through Your 5 Senses
06 Jul 2023
Contributed by Lukas
We enjoy the world through our five senses, so why don't we do more to heighten them? We explore the techniques and science of the senses with Gretche...
Happiness Break: What To Do When You're Struggling, With Spring Washam
29 Jun 2023
Contributed by Lukas
Treating yourself with kindness reduces anxiety and improves coping skills. Spring Washam encourages us to be more self-compassionate through a short ...
How To Feel Better About Yourself
22 Jun 2023
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. Link to episode tra...
Happiness Break: Wishing Others Well, With Anushka Fernandopulle
15 Jun 2023
Contributed by Lukas
Cultivate a sense of compassion for yourself and others by trying a meditation rooted in loving kindness, called "Metta." Link to episode transcript:...
Where To Look For Joy
08 Jun 2023
Contributed by Lukas
How can we feel more moments of joy? We explore the science of joy and how we can cultivate it in our everyday lives, with poet Ross Gay and psycholog...
Happiness Break: Who Takes Care of You? With Dacher Keltner
01 Jun 2023
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 ...
Feeling Overworked? Take a "Fika" Break
25 May 2023
Contributed by Lukas
A short break does more than just fuel our bodies, it strengthens our minds. Our overworked guest tries the Swedish practice of 'Fika' – taking shor...
How To Be in Harmony in Nature — Wherever You Are, With Yuria Celidwen
18 May 2023
Contributed by Lukas
Indigenous scholar Yuria Celidwen guides us in a meditation to strengthen our sense of belonging and connection to the earth. Link to episode transcr...
How To Do Good for the Environment (And Yourself)
11 May 2023
Contributed by Lukas
Walking can increase our sense of connectedness with the earth and motivation to take climate action, which might be an important aspect of your well-...
Happiness Break: Contemplating our Interdependence with Nature, with Dekila Chungyalpa
04 May 2023
Contributed by Lukas
Take ten minutes to renew your connection to the earth through this guided meditation on our interdependence with the ecosystem. Link to episode tran...
How to Feel More Hopeful
27 Apr 2023
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...
The Case for Climate Hope
22 Apr 2023
Contributed by Lukas
In the first episode in our series Climate, Hope and Science, we explore how embracing uncertainty enables us to move beyond climate anxiety and despa...
Happiness Break: Sketching Serenity with Chris Murchison
20 Apr 2023
Contributed by Lukas
Happiness Break: Sketching Serenity with Chris Murchison A guided drawing meditation to help you break out of stale thought patterns and maybe even e...
A New Relationship with Stress
13 Apr 2023
Contributed by Lukas
Is there such a thing as good stress? Our guest learns to welcome her stress by understanding how it can actually help her, plus tips and tricks to no...
Happiness Break: Visualizing Your Purpose, with Dacher Keltner
06 Apr 2023
Contributed by Lukas
Finding a greater sense of purpose can help us achieve our goals and strengthen our relationships. Dacher leads a meditation to find purpose by imagin...
Encore: 24 Hours of Kindness
30 Mar 2023
Contributed by Lukas
Why should you be nice? Our guest explores how small, daily acts of kindness can produce meaningful life changes. Link to episode transcript: https:/...
Happiness Break: Embodying Resilience, with Prentis Hemphill
23 Mar 2023
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...
One Way to Make Work More Meaningful
16 Mar 2023
Contributed by Lukas
We all overestimate how much we know. Our guest tries a practice in slowing down to ask more questions, and finds it leads to higher quality connectio...
Happiness Break: Pause to Look at the Sky, with Dacher Keltner
09 Mar 2023
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...
Why We Need Friends with Shared Interests
02 Mar 2023
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...
Happiness Break: Being Present from Head to Toe, with Spring Washam
23 Feb 2023
Contributed by Lukas
Try this body-scan meditation to ground your mind in the present moment and in your body, guided by Spring Washam. Link to episode transcript: https:...
Why We Need Reminders of Connectedness
16 Feb 2023
Contributed by Lukas
How can we feel more connected to our loved ones, even when they're not around? Our guest tries a practice shown to make us feel less lonely and more ...
Happiness Break: A Meditation for When Others are Suffering, with Anushka Fernandopulle
09 Feb 2023
Contributed by Lukas
Seeing others suffering is painful. Learn to practice both compassion and self-soothing in this guided meditation led by Anushka Fernandopulle. Link ...
How Music Evokes Awe
02 Feb 2023
Contributed by Lukas
Why do some songs send chills down your spine or give you goosebumps? We explore the science of how music induces awe — and how that affects our wel...
Happiness Break: Feeling the Awe of Nature from Anywhere, with Dacher Keltner
26 Jan 2023
Contributed by Lukas
Host Dacher Keltner leads us through an exercise in feeling the serenity and wonder that nature brings us, no matter where we are. Link to episode tr...
Why We Should Look Up at the Sky
19 Jan 2023
Contributed by Lukas
When did you last take a moment to really look up at the sky? Shifting our gaze upward is linked to more creativity, capacity to focus—and it's a ga...
Happiness Break: Awe for Others, with Dacher Keltner
12 Jan 2023
Contributed by Lukas
The communities we create are one of the most awe-inspiring parts of our lives. Host Dacher Keltner guides us in a meditation on awe and togetherness ...
How Awe Brings Us Together
05 Jan 2023
Contributed by Lukas
Feeling awe changes your brain. In our first episode in a series about the science awe, we explore how awe can make you a better friend, partner, and ...
Happiness Break: An Affirmation Practice for the New Year, with Chris Murchison
29 Dec 2022
Contributed by Lukas
This New Year, affirm the wonderful qualities you already possess with this meditative writing practice called "I Am." Link to episode transcript: ht...
How to Make Life More Meaningful
22 Dec 2022
Contributed by Lukas
Chris Sharma is one of the greatest rock climbers of all time, and he's taking on some of the biggest challenges in life: becoming a parent and starti...
Happiness Break: Finding Presence Through Your Senses, with Dacher Keltner
15 Dec 2022
Contributed by Lukas
Sight, smell, touch, sound, and taste: all of our five senses provide unique pathways to presence and happiness. We spend a few minutes being mindf...
The Science of Synchronized Movement
08 Dec 2022
Contributed by Lukas
Moving in sync with someone else — even a total stranger — can change how you feel about them, and how you act, without you realizing it. Link t...
Happiness Break: Tune Into Your Body, with Radha Agrawal
01 Dec 2022
Contributed by Lukas
Happiness isn't only in your head — your body is important, too. This week, Radha Agrawal leads us in a short Japanese calisthenics practice called ...
How to Practice Gratitude When You're Not Feeling Thankful
24 Nov 2022
Contributed by Lukas
One way to feel more thankful for things is to imagine life without them. Our guest tries a practice for seeing the bright side, even when you feel do...
Happiness Break: 5 Minutes of Gratitude, with Dacher Keltner
17 Nov 2022
Contributed by Lukas
Not sure how to start practicing gratitude? Psychologist Dacher Keltner guides you through a practice that can help you see the good things in your li...
The Emerging Science of ASMR (Encore)
10 Nov 2022
Contributed by Lukas
There are millions of YouTube videos with people crinkling bubble wrap or whispering about folding laundry. Our guest talks about why autonomous senso...
Happiness Break: Making Space for You, with Alex Elle
03 Nov 2022
Contributed by Lukas
Consider what you want to make space for in your life in this 6-minute contemplation guided by Alex Elle. Link to episode transcript: https://tinyurl...
Happiness Break: Restore Through Silence, with Tricia Hersey
20 Oct 2022
Contributed by Lukas
When was the last time you spent a moment savoring silence? Tricia Hersey, aka The Nap Bishop, guides us through an appreciation of silence and its re...
How to Focus Under Pressure
13 Oct 2022
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: How to Awaken Joy, with Spring Washam
06 Oct 2022
Contributed by Lukas
Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam. Link to episode transcript: https://tinyurl.co...
Why Listen to the Other Side?
29 Sep 2022
Contributed by Lukas
These days, it's hard to imagine befriending people with different politics than your own. But these two men did it using a tried and true practice. ...
Happiness Break: Six Minutes to Connect with Your Body, with Dacher Keltner
22 Sep 2022
Contributed by Lukas
Dedicating a little time to tune into your body fortifies you to better handle the stresses of daily life. Link to episode transcript: https://tinyur...
Nine Steps to Forgiveness
15 Sep 2022
Contributed by Lukas
How do you forgive someone while still holding them accountable? What if that person is yourself? This week, our guest tries a practice in forgiving h...
Happiness Break: A Note to Self on Forgiveness, with Alex Elle
08 Sep 2022
Contributed by Lukas
Letting go of our regrets can motivate us to improve and help us grow. Alex Elle, a certified breathwork and writing coach, guides us through a medita...
When Rumination Is a Good Thing
01 Sep 2022
Contributed by Lukas
When's the last time you made a good memory — intentionally? Our guest tries a practice in cultivating positive experiences and taking time to savor...
Happiness Break: A Meditation to Connect to Your Roots, with Yuria Celidwen
25 Aug 2022
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...
Riding The Waves of Anxiety
18 Aug 2022
Contributed by Lukas
Comedian Aparna Nancherla has always struggled with anxiety — can a new technique help her cope? Link to episode transcript: https://tinyurl.com/33...
Happiness Break: Walk Your Way to Calm, with Dacher Keltner
11 Aug 2022
Contributed by Lukas
A few slow, mindful paces can lower your cortisol and make you more at ease. Psychologist Dacher Keltner guides you through this Walking Meditation. ...
36 Questions to Spark Intimacy
04 Aug 2022
Contributed by Lukas
What if you could fall in love, or forge deep connections in just 45 minutes? Our guests try out 36 questions with their partners to see if they can s...
Happiness Break: How to Ground Yourself, with Yuria Celidwen
28 Jul 2022
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 ...
How to Feel Less Lonely and More Connected
21 Jul 2022
Contributed by Lukas
When we feel more connected, we're kinder and care more for others. After 21 years of being incarcerated, our guest Simon Liu, of Bay Area Freedom Hou...
Happiness Break: Experience Nature Wherever You Are, with Dacher Keltner
14 Jul 2022
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 to Make Better Decisions (Encore)
07 Jul 2022
Contributed by Lukas
Can practicing mindfulness make us wiser? Judge Jeremy Fogel explores how being present in the moment helps him keep a clear mind and stay connected t...
Happiness Break: 36 Questions to Feel Connected, with Dacher Keltner
30 Jun 2022
Contributed by Lukas
Having close bonds with others is one of the most important things to our happiness. Host Dacher Keltner walks you through a practice you can do with ...