Take a moment to ground yourself with this meditation that helps bring awareness to the relationship between ourselves and the earth beneath us.

También tenemos esta meditación en Español: está en nuestro podcast dondequiera que estés escuchando ahora mismo."

Link to episode transcript: https://tinyurl.com/2p8vub46 (English)

https://tinyurl.com/muc82hj3 (Spanish)

How to Do This Practice:


Find a comfortable position to start the practice, ensuring that your feet feel grounded.
Focus on your breath, and how the air moves from your chest out through your nose. 
Notice how the bottoms of your feet are connected to the earth, and how your body is supported and sustained by the earth beneath you.
If any distractions arise, refocus your attention on your breathing and the points of contact between your body and the surface beneath you.
Complete this practice by expressing a sense of gratitude for the earth and our ability to reground ourselves within it.


Today’s Happiness Break host:

Diana Parra is professor at Washington University in St. Louis, Missouri. She is also a registered mindfulness and yoga teacher who focuses on sharing these practices with the Latino immigrant community in St Louis.

Learn more about Diana Parra’s work: https://tinyurl.com/4acc7nsv

More resources from The Greater Good Science Center:

Five Ways Mindfulness Meditation Is Good for Your Health: https://tinyurl.com/3f79nsav

Can Mindfulness Help When You’re Depressed? https://tinyurl.com/yc7heja3

Does Mindfulness Make You More Compassionate? https://tinyurl.com/4beawh8b

How to Practice Mindfulness Throughout Your Work Day: https://tinyurl.com/y8ftbcrz

How Mindfulness Improves Sleep: https://tinyurl.com/2tunpkjb

We love hearing from you! Did this practice help you feel more grounded? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Spotify: https://tinyurl.com/6s39rzus

Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus

We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

Happiness Break: A Meditation for Groundedness, With Diana Parra (English & Spanish)

Tómate un momento para conectarte con esta meditación que ayuda a tomar conciencia de la relación entre nosotros y la tierra.

Enlace a la transcripción: https://tinyurl.com/umu6wx33

We also have this meditation in Spanish — It's on our podcast feed wherever you're listening right now.

Happiness Break: Una meditación para enraizar, con Diana Parra (inglés y español)

Dr. Omar Guzman reflects on how a practice to cultivate more respect shaped the way he interacts with his patients. 

Link to episode transcript: https://tinyurl.com/2fwen962



Episode Summary:

As an ER doctor in an overworked healthcare system, Omar Guzman isn’t always able to build the relationships with patients the way he’d like to. For our show, Omar tried a practice called the 7 Elements of Respect. By contemplating his own motivations and biases, practicing deep listening and prioritizing relationship-building, Omar was able to develop a meaningful connection with a patient and was reminded of why he decided to pursue medicine. Later, we hear from Diane Johnson, the creator of this practice, to learn more about the multifaceted aspects of respect, and how developing empathic relationships can shape and strengthen our sense of community.

Practice:


Acknowledge the conflict and affirm your commitment to understanding and moving forward.
Ensure that you are staying honest and true to yourself.
Hear new perspectives by practicing deep listening.
Recognize the importance of emphatically interacting with others.
Let go of any pretenses or sense of ego by practicing humility.
Notice how these actions affect your internal motivations.
Practice building relationships and connections with others.




Today’s guests:

Omar Guzman is an ER doctor in Visalia, California.



Diane Johnson has a PhD in Organizational Behavior and is a consultant focused on leadership, change management and organizational development. She is the creator of the 7 Elements of Respect.

Learn more about Diane and her work: https://www.mmapeu.com/



Resources from The Greater Good Science Center:

Four Ways to Help Your Coworkers Feel Respected: https://tinyurl.com/2p8uvhnb
How Do We Ensure That Students of Color Feel Respected?: https://tinyurl.com/5n8534ek

What Middle Schoolers Can Teach Us About Respect: https://tinyurl.com/4ua4va6s

Five Ways to Have More Constructive Disagreements: https://tinyurl.com/tt26uy84



More Resources on Cultivating Respect:

MIT - Creating a Culture of Respect: https://tinyurl.com/44kzr95s

NYT - How to Be More Empathetic: https://tinyurl.com/nf675dkk

BBC - Deep Listening: Finding common ground with opponents: https://tinyurl.com/yjby4zjx



How do you cultivate respect in your life? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness!

Rate us on Spotify and share this link with someone who might like the show: https://tinyurl.com/mszb2wfx

This episode was supported by a grant from the John Templeton Foundation, as part of our project on "Expanding Awareness of the Science of Intellectual Humility." To learn more, go to https://tinyurl.com/2dj6hw29

Making Difficult Interactions More Respectful

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://tinyurl.com/4x2whvzb

How to Do This Practice:


Find a comfortable place to do this practice and settle into a relaxed pattern of breath.
Think of someone who’s character has moved and inspired you. Focus on a specific time when they did something that inspired you.
Notice the feelings that arise in your body when you reflect on that person’s moral beauty.
Reflect on why that aspect of moral beauty is so significant and meaningful to you.
Think of how you can strive to incorporate it into your own life.


Today’s Happiness Break host:

Dacher Keltner is the host of the Greater Good Science Center’s award-winning podcast, The Science of Happiness and is a co-instructor of the GGSC’s popular online course of the same name. He’s also the founding director of the Greater Good Science Center and a professor of psychology at the University of California, Berkeley.

Check out Dacher’s most recent book, *Awe: The New Science of Everyday Wonder and How It Can Transform Your Life: *&lt;https://tinyurl.com/4j4hcvyt\](https://tinyurl.com/4j4hcvyt)

More resources from The Greater Good Science Center:

How to Find Your Purpose in Life: https://tinyurl.com/28mjx65c

Living with a Purpose Changes Everything: https://tinyurl.com/yeyv2xhu

Seven Ways to Find Your Purpose in Life: https://tinyurl.com/4ekymbet

Five Ways to Foster Purpose in Adolescents: https://tinyurl.com/25e5bvv3

How Purpose Changes Across Your Lifetime: https://tinyurl.com/yhek7ktr

We love hearing from you! Who inspires you? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Spotify: https://tinyurl.com/6s39rzus

Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus

We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

Happiness Break: A Meditation to Inspire a Sense of Purpose

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 own grief.

Link to episode transcript: https://tinyurl.com/4xzncasd



Episode summary:

After losing both of his parents in the same year, Rapper Rexx Life Raj channeled his grief into his latest album. On tour, he found himself communing with fans who were struggling with grief of their own. For our show, Raj tried a meditation to cultivate more compassion, and discovered that his life was full of compassion practices – like connecting with his fans who were suffering. We also hear from researcher Hooria Jazaieri about the relationship between vulnerability and compassion, why compassion is so critical to our relationships, and the many ways we can cultivate more of it.

Practice:


Find a comfortable place and take a few moments to focus on your breath.
Think of a loved one. Allow the feelings of warmth and love to fill your heart. Wish those individuals well.
Think of a time when your loved one was suffering. Notice how your sensations shift. Sincerely wish that they may be free of suffering.
You can try this practice with different types of people in your life, including loved ones, friends, and even those you don’t get along with.




Learn more about the Compassion Meditation practice at Greater Good In Action:

https://ggia.berkeley.edu/practice/compassion_meditation



Today’s guests:

Rexx Life Raj is a rapper and musician from the Bay area.

Listen to his latest album, The Blue Hour: https://tinyurl.com/3rpfv9r9

Listen to Raj Life Raj’s Music: https://www.rexxliferaj.com/

Follow Raj on Twitter: https://twitter.com/RexxLifeRaj

Follow Raj on Instagram: https://www.instagram.com/rexxliferaj/



Hooria Jazaieri is an Assistant Professor at Santa Clara University. Her research focuses on personal reputation and emotions like compassion and awe.

Learn more about Hooria and her work: https://tinyurl.com/2ndpkke9

Follow Hooria on Twitter: https://twitter.com/HooriaJazaieri



Resources from The Greater Good Science Center:

Can Compassion Change the World: https://tinyurl.com/3ac2meyc

Does Mindfulness Make You More Compassionate? https://tinyurl.com/4beawh8b

When Empathy Hurts, Compassion Can Heal: https://tinyurl.com/yc4pyjcv

Compassionate Mind, Healthy Body: https://tinyurl.com/mruc6m95

Do Your Struggles Expand Your Compassion for Others? https://tinyurl.com/yc4pyjcv



More Resources on Compassion:

The Atlantic - What’s Missing From Empathy: https://tinyurl.com/4b6s2v3y

TED - Compassion and the true meaning of empathy: https://tinyurl.com/2kkhf3p5

Washington Post - Compassion fatigue hits not only professional caregivers. Other people get it, too: https://tinyurl.com/5325ewjt

Harvard - Connect with Empathy, But Lead with Compassion: https://tinyurl.com/5n8amcuh



What has your experience been like practicing compassion for others? Email us at happinesspod@berkel

Why Compassion Requires Vulnerability

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://tinyurl.com/2tv3whj2

All sentient beings are impermanent, and out of our reflections on this we find appreciation. We find poignancy. A little sadness, but also out of that sadness and poignancy, a sense of deep appreciation for the people we love. 

How to Do This Practice:


Find a comfortable place. Focus on taking a few deep breaths, relaxing your body from head to toe.
Think of an older relative who you are close to. Picture them in your mind.
Imagine how they entered the world years ago as a newborn.
Continue to imagine this individual growing up — through adolescence into adulthood, developing the qualities that you admire.
Now imagine them later in life, into seniority.
Reflect on the progression of the individual’s life, from the beginning to the final stages in this natural progression of the life cycle for humans.
Recognize that they'll pass or maybe they have passed, and that's part of this cycle
Take note of how you feel.


Today’s Happiness Break host:

Dacher Keltner is the host of the Greater Good Science Center’s award-winning podcast, The Science of Happiness and is a co-instructor of the GGSC’s popular online course of the same name. He’s also the founding director of the Greater Good Science Center and a professor of psychology at the University of California, Berkeley.

Check out Dacher’s most recent book, *Awe: The New Science of Everyday Wonder and How It Can Transform Your Life: *&lt;https://tinyurl.com/4j4hcvyt\](https://tinyurl.com/4j4hcvyt)

More resources from The Greater Good Science Center:

What I Learned About Resilience in the Midst of Grief: https://tinyurl.com/2uw7uvxd

How to Face Grief in Yourself and Others: https://tinyurl.com/yckknp9r

Death and Gratitude: https://tinyurl.com/mwcn752j

How to Bring More Meaning to Dying: [https://tinyurl.com/vnbkwf52&gt;\
Learning to Live in a World Without a Loved One: https://tinyurl.com/2v4avfvv

How do you find awe in impermanence? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Spotify: https://tinyurl.com/6s39rzus

Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus

We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

Happiness Break: Awe in Impermanence

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?

Link to episode transcript: https://tinyurl.com/2p9dkds7



Episode summary:

For Emmy- nominated comedian Josh Johnson, humor has always come naturally. But over time, Josh has found it difficult to  reignite his passion for comedy outside of his career. For our show, Josh wrote down three funny things he experienced every day for a week. He noticed that funny moments often arise from a series of interconnected events, and that they aren’t always something we can prepare for. Instead, it’s the unexpected moments that often lead to a comedic sense of joy. Later, we hear from psychologist Sonja Heintz about the connection between various types of humor and mindfulness, and how engaging in mindful practices can spur more positive and benevolent types of humor. 

Practice:


Take 10 minutes a day for at least a week to write down 3 of the funniest moments you experienced throughout the day.
Write down why you think these funny moments happened. 
Remember to write down as much detail about the moment as possible. These funny moments do not have to be of major importance. 




Learn more about this practice at Greater Good In Action:

https://ggia.berkeley.edu/practice/three_funny_things



Today’s guests:

Josh Johnson is an Emmy-nominated comedian and writer for The Daily Show. This interview was recorded before the Writer’s Guild and Screen Actors’ Guild strikes began. 

Learn more about Josh Johnson: https://www.joshjohnsoncomedy.com/

Follow Josh on Twitter: https://tinyurl.com/33f4nkv2

Follow Josh on Instagram: https://tinyurl.com/3txe78kf



Sonja Heintz is a psychologist at the University of Plymouth who specializes in positive psychology. 

Learn more about Sonja and her work: https://tinyurl.com/mt4vs6cx



Resources from The Greater Good Science Center:

Why Laughing Is Good for You (The Science of Happiness Podcast): https://tinyurl.com/4z3snujy

How Laughter Brings Us Together: https://tinyurl.com/2cnapztk

Four Funny Ways Laughter Is Good for You: https://tinyurl.com/5x6d9jp3

How a Little Humor Can Improve Your Work Life: https://tinyurl.com/bdzz6thx



More Resources on Humor:

BBC - How comedy makes us better people: https://tinyurl.com/ytywxb94

Harvard - Humor, Laughter, and Those Aha Moments: https://tinyurl.com/ujjmzc75

Ted - The Superpower of Humour: https://tinyurl.com/53chw3nz

When Everything Is Heavy, a Touch of Humor Can Help: https://tinyurl.com/s6ydmyu4



What are three funny things that happened in your life recently? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness!

Rate us on Spotify and share this link with someone who might like the show: https://tinyurl.com/4uyr2w35

Why Humor Matters for Happiness

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 of oxytocin.

Link to episode transcript: https://tinyurl.com/yc8aer74

How to Do This Practice:

Try using these movements to create various rhythmic combinations with your body:

One: Clap your hands, slightly cupping with each clapping instead of hitting your full palms together.

Two: Tap your right hand to your left chest.

Three: Tap your left hand to tap your right chest.

Four: Tap your right thigh with your right hand.

Five: Tap your left thigh with your left hand. Then loop back to the top.

Today’s Happiness Break host:

Keith Terry is a percussionist and body musician who uses a variety of surfaces to create interesting rhythms.

Learn more about Keith Terry: https://tinyurl.com/5av66v5f

Watch Keith Terry in action: https://tinyurl.com/299vuw4a

More resources from The Greater Good Science Center:

The Science of Synchronized Movement (The Science of Happiness Podcast): https://tinyurl.com/mrys53k4

Five Ways Music Can Make You Healthier: https://tinyurl.com/4ckbtc2e

How Music Helps Us Be More Creative: https://tinyurl.com/4mj6vs44

Wired for Music: https://tinyurl.com/ye2xkjxz

Four Ways Music Strengthens Social Bonds: https://tinyurl.com/y257y25p

How was your experience creating body music? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Spotify: https://tinyurl.com/2cyp46rp

Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/2cyp46rp

We’re living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That’s where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

Happiness Break: Making Music With Your Body, With Keith Terry

Just 20 minutes of improv theater can foster creativity and confidence, and help with anxiety, depression, and your ability to tolerate uncertainty.

Link to episode transcript: https://tinyurl.com/4t9rjj58



Episode summary:

Deema Altaher was never one for the spotlight. So when her husband signed them up for improv classes, she had no idea what to expect. And yet after one class, Deema was hooked. From active listening games to “yes, and” prompts, she found that improv exercises shifted the way she connected with other people, and eased her nerves as she navigated all the uncomfortable parts of starting a new job. She was also inspired to “say yes” to new life opportunities. In fact, an emerging science shows that improv can benefit many people in terms of fostering greater comfort with new situations, inspiring creativity, lifting your mood, and even easing anxiety and depression. Professor Peter Felsman is a social scientist and improviser himself who has tested this spontaneous style of theater in the lab. Felsman explains how improv might cause these improvements, and others, like lessening social anxiety in children.



Try Improv On Your Own:

11 Easy Improv Games for Beginners - https://tinyurl.com/24xrre2y



Today’s guests:

Deema Altaher is an engineer who recently moved back to the United States from the United Arab Emirates.



Peter Felsman is a professor of social work at Northern Michigan University who specializes in the intersection between mindfulness, psychology and the arts.

Learn more about Peter Felsman’s work: https://tinyurl.com/5h47wsxs



Resources from The Greater Good Science Center:

Seven Ways to Cope with Uncertainty: https://tinyurl.com/4zh3m36e

Embracing Discomfort Can Help You Grow: https://tinyurl.com/5ftvvce3

The Power of Performance: https://tinyurl.com/3mc78yzb

What Mel Brooks Can Teach Us about “Group Flow”: https://tinyurl.com/2rxmrzhn



More Resources on Improv

NPR - The rules of improv can make you funnier. They can also make you more confident: https://tinyurl.com/2wvpk53j

Harvard Gazette - For more than just laughs: https://tinyurl.com/2zzxacpu

TED - How Improv Comedy Improves Mental Health: https://tinyurl.com/5a8vpt67



What helps you destress and cope with big changes? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness!

Rate us on Spotify and share this link with someone who might like the show: https://tinyurl.com/wnfb99cy

How Improv Makes You More Confident and Less Anxious

Mindful breathing exercises are a simple, effective, and fast way to shift our mindset and improve physical and mental well-being when practiced regularly.



Link to episode transcript: https://tinyurl.com/mpt4rr5x



How to Do This Practice:


Find a comfortable position to start the practice, maintain a good posture and close your eyes. 
Take a deep breath in for a count of four. Hold that breath, feeling it in your lungs and body for another count of four. Push the air outwards, exhaling for a count of six.
Repeat this exercise as many times as you would like.


Today’s Happiness Break host:

Dacher Keltner is the host of the award-winning podcast, The Science of Happiness and is a co-instructor of the GGSC’s popular online course of the same name. He’s also the founding director of the Greater Good Science Center and a professor of psychology at the UC, Berkeley.

Check out Dacher’s most recent book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life: https://tinyurl.com/4j4hcvyt



More resources from The Greater Good Science Center:

What Focusing on the Breath Does to Your Brain: https://tinyurl.com/3u8h53pw

Is the Way You Breathe Making You Anxious?: https://tinyurl.com/mryr2jup

A Five-Minute Breathing Exercise for Anxiety and Mood: https://tinyurl.com/3ve66u2k

How Four Deep Breaths Can Help Kids Calm Down: https://tinyurl.com/5xr2sb99



What does mindful breathing do for you? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Spotify: https://tinyurl.com/taub93tp

Help us share Happiness Break! Rate us on Spotify and copy and share this link: https://tinyurl.com/taub93tp

We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day. 

Happiness Break: A Mindful Breath Meditation, with Dacher Keltner

War veteran and country music singer Sal Gonzalez tries the Taoist practice of Wu Wei to improve his relationship with anger.

Link to episode transcript: https://tinyurl.com/yavaw23d



Episode summary:

For Iraq war veteran Sal Gonzalez, relying on anger had become second nature — and while this emotion was beneficial for him on the battlefield, Sal found it difficult to manage his anger when readjusting to civilian life. For our show Sal tried a 5 step practice of Wu Wei. Rooted in the ancient Chinese philosophy of Taoism, Wu Wei is focused on setting strategic intentions and accepting difficult situations, rather than resisting them. After trying the practice, Sal reflected that he doesn’t have to give up anger entirely, rather, he can be more intentional about choosing when to use it. We later hear from Dr. Doris Chang, the clinical psychologist who developed a 5 step methodology of practicing Wu Wei, to learn more about the impact of acceptance and non-action.

Practice:


Articulate: Identify your goals and values in life.
Self-Assess: Take note of your role and the role of others within a particular situation in order to clearly outline your options.
Accept: Begin by recognizing any circumstances of your life that cannot be changed. Instead of resisting or trying to control the situation, try to accept the situation.
Action, non-action: Based on your evaluation of the situation, determine whether it is more beneficial to act, or choose not to act.
Allow: Give yourself the opportunity to move with the situation, recognizing that it is easier to flow with a situation than against it.




Today’s guests:

Sal Gonzalez is a country music singer and an Iraq war veteran who was wounded in combat.

Listen to Sal’s music: https://salgmusic.com/

Follow Sal on Instagram: https://www.instagram.com/salgmusic/

Follow Sal on Facebook: https://www.facebook.com/officialsalgmusic



Doris Chang is a clinical psychologist and professor at NYU. She developed a five step process of Wu Wei.

Learn more about Doris and her work: http://dorisfchang.com/about

Follow Doris on Twitter: https://twitter.com/dorisfchang/



Resources from The Greater Good Science Center:

What You Think About Your Emotions Matters: https://tinyurl.com/9akpm7u6

Just One Thing: Accept Difficulty: https://tinyurl.com/mrknbj8b

How to Deal with Feeling Bad About Your Feelings: https://tinyurl.com/2zf7njh4

How to Overcome Destructive Anger: https://tinyurl.com/49zu6whw



More Resources for A Good Night’s Sleep

Harvard Health - Go with the flow: engagement and concentration are key: https://tinyurl.com/bp66krnw

CNBC - A 2,000-year-old Chinese mindset can make you more successful—it ‘takes almost zero effort,’ says psychologist: https://tinyurl.com/mr3n4a8b

TED - Wuwei and Flow: https://tinyurl.com/3jmcjp68

Atlantic - How to Not Try: https://tinyurl.com/mr2nwufj



Have you tried to accept a difficult emotion in your life? Email us at happinesspod@berkeley

How To Let Go Without Giving Up

Moving meditations can help reduce stress and boost self-awareness. Improve your ability to sense your body in space with this 7-minute proprioception meditation.

Link to episode transcript: https://tinyurl.com/ynkdywbn

How to Do This Practice:


Find a comfortable place where you can move your arms freely. This practice can be completed sitting or standing. If you choose to stand, avoid locking your knees by bending them slightly.
Begin by taking deep breaths, drawing your attention to your body in the present moment.
Balance your posture by grounding evenly through your feet, leveling your pelvis, and straightening your back.
Focus your attention on your arms, starting from your shoulders down to your fingertips. Bring your palms to touch in front of your heart, inhale and lift them upwards to meet above your head. Exhale and bring them towards your heart.
Repeat this cycle 2-3 more times, focusing on noticing how your body moves through space.   


Today’s Happiness Break host:

Dacher Keltner is the host of the award-winning podcast, The Science of Happiness and is a co-instructor of the GGSC’s popular online course of the same name. He’s also the founding director of the Greater Good Science Center and a professor of psychology at the UC, Berkeley.

Check out Dacher’s most recent book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life: https://tinyurl.com/4j4hcvyt

More resources from The Greater Good Science Center:

Finding Delight Through Your 5 Senses (The Science of Happiness Podcast): https://tinyurl.com/3bszfww2

How to Gain Freedom from Your Thoughts: https://tinyurl.com/hp8s5wv6

10 Steps to Savoring the Good Things in Life: https://tinyurl.com/y9636sku

Why Physical Touch Matters for Your Well-Being: https://tinyurl.com/m2ea524m

How to Deal with Sensory Overload as a Sensitive Person: https://tinyurl.com/y7epvsmu

We love hearing from you! How did you find this moving meditation? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Spotify: https://tinyurl.com/525rtxt9

Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/525rtxt9

We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

Happiness Break: Moving Through Space, With Dacher Keltner

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 Gretchen Rubin.

Link to episode transcript: https://tinyurl.com/4s3wv9mv



Episode summary:

When Gretchen Rubin found out she was at greater risk of losing her eyesight, she started to recognize what she had been taking for granted and her appreciation for sight — and the rest of her senses — was reignited. Since then, Gretchen has been committed to discovering how our five senses shape and enhance our experiences of the world. Like how certain odors can trigger good memories and how our sense of touch stimulates the vagus nerve, which has a calming effect on our brains and bodies. We explore techniques to enhance each of our senses, and the science behind how they contribute to our well-being.



Today’s guest:

Gretchen Rubin is an acclaimed journalist and author.

Read Gretchen’s latest book book, Life in Five Senses: How Exploring the Senses Got Me Out of My Head and Into the World: https://gretchenrubin.com/books/life-in-five-senses/

Follow Gretchen on Instagram: https://www.instagram.com/gretchenrubin/

Follow Gretchen on Facebook: https://www.facebook.com/GretchenRubin

Follow Gretchen on Twitter: https://twitter.com/gretchenrubin



Resources from The Greater Good Science Center:

Happiness Break: Finding Presence Through Your Senses, With Dacher Keltner (The Science of Happiness Podcast): https://tinyurl.com/y63mphep

How to Gain Freedom from Your Thoughts: https://tinyurl.com/hp8s5wv6

10 Steps to Savoring the Good Things in Life: https://tinyurl.com/y9636sku

Why Physical Touch Matters for Your Well-Being: https://tinyurl.com/m2ea524m

How to Deal with Sensory Overload as a Sensitive Person: https://tinyurl.com/y7epvsmu



More Resources on Your 5 Senses:

Scientific American - Making Sense of the World, Several Senses at a Time: https://tinyurl.com/34djh4p4

BBC - Hacking our senses to boost learning power: https://tinyurl.com/y7e8f89c

TED - How your sense of smell helps you savor flavor: https://tinyurl.com/2yx5n5pm

Washington Post - Why music causes memories to flood back: https://tinyurl.com/2s47stkk



We want to hear from you! How does your favorite sense enhance your life? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness!

Rate us on Spotify and share this link with someone who might like the show: https://tinyurl.com/4uyr2w35

Finding Delight Through Your 5 Senses

Treating yourself with kindness reduces anxiety and improves coping skills. Spring Washam encourages us to be more self-compassionate through a short guided meditation.

Link to episode transcript: https://tinyurl.com/mrx8t9st

How to Do This Practice:


Find a comfortable position and begin to focus on your breath.
This is a practice to use when you are struggling in some way. Allow your attention to turn toward your suffering and notice how you feel, and where those emotions are held in your body. Close your eyes and imagine that you are literally breathing in compassion and care for yourself.
Hold your left hand in your right, or place your hands on your heart, holding yourself with care.
Continue to direct compassionate energy to yourself using the mantra “May I care about this suffering. May I care about these difficulties.”


Today’s Happiness Break host:

Spring Washam is a meditation teacher whose practices draw on themes of loving-kindness, well-being and compassion.

Learn More About Spring’s work: https://www.springwasham.com/about/

Listen to Spring’s podcast, The Spirit Underground: https://tinyurl.com/y87mxrw2

Follow Spring on Instagram: https://www.instagram.com/springwasham/?hl=en

Follow Spring on Facebook: https://www.facebook.com/teacher.springwasham

More resources from The Greater Good Science Center:

How to Feel Better About Yourself (The Science of Happiness Podcast): https://tinyurl.com/3jh5rheb

How to Bring Self-Compassion to Work with You: https://tinyurl.com/45zkrkam

The Five Myths of Self-Compassion: https://tinyurl.com/2p88vass

How Self-Compassion Can Help You Through a Breakup: https://tinyurl.com/222scejz

Can Self-Compassion Overcome Procrastination? https://tinyurl.com/mrfmvyj

The Three Components of Self-Compassion: https://tinyurl.com/mwa2zddp

We love hearing from you! Tell us about your experience practicing self compassion. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Spotify: https://tinyurl.com/yrv47mh7

Help us share Happiness Break! Rate us on Spotify and copy and share this link: https://tinyurl.com/yrv47mh7

We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

Happiness Break: What To Do When You're Struggling, With Spring Washam

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 transcript: https://tinyurl.com/ytek6jxk



Episode summary:

What does your inner critic sound like? For René Brooks, it’s the adults who misunderstood her ADHD symptoms as a child, before she was diagnosed later in life. For our show, René tried a self-compassionate writing exercise that helped her re-examine how she treats herself in difficult situations. She highlights why self-compassion is so important for marginalized communities in particular, and how as a Black woman, she puts double the pressure on herself to achieve and has come to use shame and self-judgment to motivate herself. The practice helps her to disrupt that tendency by noticing the way she speaks to herself and learning to take a more compassionate tone, instead. Later, we hear from psychologist Serena Chen, who expands on how cultivating self-compassion can help us embrace our true selves, which can lead to greater life satisfaction, increased well-being and closer social relationships.

Practice:


Think of something that makes you feel guilty, ashamed or insecure.
Notice how you feel and write down your emotions.
Imagine someone who loves you unconditionally and write a letter to yourself from their perspective, using the tone they would use with you, and expressing acceptance and understanding. Acknowledge that no one is perfect and there are likely many people struggling with the very same thing you are.
In a compassionate way, ask yourself whether there are things that you could do to improve or better cope with this negative aspect. Focus on how constructive changes could make you feel happier, healthier, or more fulfilled, and avoid judging yourself.
Try to complete the practice on a weekly or monthly basis.




Learn more about this practice at Greater Good In Action:

https://ggia.berkeley.edu/practice/self_compassionate_letter



Today’s guests:

René Brooks is the creator of the blog Black Girl, Lost Keys. She draws on her personal experiences to coach and assist adults with ADHD.

Visit René’s Blog: https://blackgirllostkeys.com/

Follow René on Twitter: https://tinyurl.com/2p9caj5v

Follow René on Instagram: https://tinyurl.com/3a96882u

Follow René on Facebook: https://www.facebook.com/blackgirllostkeys/



Serena Chen is the Chair of the Psychology department at UC Berkeley. Her research is focused on self-compassion, wellbeing and social interaction.

Learn more about Serena and her work: https://tinyurl.com/mry3vx3v

Follow Serena on Google Scholar: https://tinyurl.com/3btm3jn8



Resources from The Greater Good Science Center:

The Five Myths of Self-Compassion: https://tinyurl.com/4tfp7d73

Why Self-Compassion Trumps Self-Esteem: https://tinyurl.com/5a6phdx3

Why Is Self-Compassion So Hard for Some People? https://tinyurl.com/2x4v3r72

The Three Components of Self-Compassion: https://tinyu

How To Feel Better About Yourself

Cultivate a sense of compassion for yourself and others by trying a meditation rooted in loving kindness, called "Metta."

Link to episode transcript: https://tinyurl.com/jrkewjs8



How to Do This Practice:


Find a comfortable place to start this meditation.
Start taking deep breaths, focusing your attention on what you feel around your heart and chest.
Turn your attention to someone who immediately brings a smile to your face. Try to sincerely wish that person well. Some phrases you can mention include, “May you be peaceful and happy. May you be strong and healthy. May you be safe from harm. May you live with ease.”
Think of someone you don’t know as well, and repeat step three. After that, you can try directing well wishes towards someone you struggle with, if you would like.
Slowly begin to shift your attention away from others and direct those well wishes towards yourself.
Complete this practice by sending out goodwill for everyone around you, including yourself, using the word “we.”




Today’s Happiness Break host:

Anushka Fernandopulle is a Buddhist meditation teacher and leadership coach.

Learn More about Anushka: https://www.anushkaf.org/about/

Follow Anushka on Instagram: https://www.instagram.com/anushka_dharma/

Follow Anushka on Twitter: https://twitter.com/anushkaf



More resources from The Greater Good Science Center:

Greater Happiness in 5 Minutes a Day: https://tinyurl.com/2p896av4

Are You Getting Enough Positivity in Your Diet? https://tinyurl.com/59d56w5d

Feeling Connected Makes Us Kind: https://tinyurl.com/dbv86969

You Need More Than a Book to Learn Loving-Kindness: https://tinyurl.com/5aatw6hw



We love hearing from you! Tell us about your experience of practicing loving-kindness. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Spotify: https://tinyurl.com/2kfcdj8e

Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap



We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

Happiness Break: Wishing Others Well, With Anushka Fernandopulle

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 psychologist Philip Watkins.

Link to episode transcript: https://tinyurl.com/mu89jbyu



Episode summary:

Are joy and happiness the same thing? Can you feel joy even in moments of sorrow? This week, we’ve set out to explore the unique qualities of joy, why it's so beneficial for us to experience, and how we can find more of it. We first hear from Ross Gay, an award-winning poet and author who dedicated his last book to the topic of joy, and how we usually find it through closeness with others. Later, we hear from psychologist Philip Watkins about what sets joy apart from other emotions, whether joy can be produced or must be happened upon, and practical steps we can take to amplify joy within our own lives.



Today’s guests:

Ross Gay is an award-winning American poet and author. His latest book explores the complexities of joy and its connection to feelings like gratitude and sorrow.

Learn more about Ross: https://www.rossgay.net/about

Read Ross’ book, Inciting Joy: https://www.rossgay.net/inciting-joy

Follow Ross on Twitter: https://twitter.com/RossGay18



Philip Watkins is a psychology professor at Eastern Washington University. He conducts research on different aspects of well-being including gratitude, happiness and joy.

Learn more about Philip and his work: https://tinyurl.com/3zwested

Find Philip on Facebook: https://www.facebook.com/philip.watkins.338/



Resources from The Greater Good Science Center:

How to Overcome Stress by Seeing Other People’s Joy: https://tinyurl.com/4csukyd5

How to Awaken Joy in Kids: https://tinyurl.com/5xr3t9vf

What is Sympathetic Joy and How Can You Feel More of It? https://tinyurl.com/yuzmykct

Joy and Grace: https://tinyurl.com/yaxp48xd

Why Experiencing Joy and Pain in a Group is so Powerful: https://tinyurl.com/3trjtzfm



More Resources on Joy:

Harvard Business Review - Making Joy a Priority at Work: https://tinyurl.com/3z8mejum

Harvard Health -  How can you find joy (or at least peace) during difficult times? https://tinyurl.com/2s35wffy

TED - Where joy hides and how to find it: https://tinyurl.com/3d2fbfbv



How do you define joy? When was the last time you felt it? We want to hear from you! Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness! Rate and follow us on Spotify, and share this episode with a friend: https://tinyurl.com/4uyr2w35

Where To Look For Joy

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 who make us feel supported.

Link to episode transcript: https://tinyurl.com/bdezwwyd

How to Do This Practice:


Find a comfortable position to start the practice. Focus on taking deep breaths.
Shift your attention to your body, relaxing your jaw, shoulders and face.
Begin to think about a friend who has supported you, or a friend who you feel grateful for.
Reflect on how they have supported you and how that makes you feel. Notice how those feelings manifest within your body.
Try shifting your attention to family members and/or mentors who have supported you in various ways.
Complete the practice by acknowledging the ways these individuals have contributed to your life.


Today’s Happiness Break host:

Dacher Keltner is the host of the award-winning podcast, The Science of Happiness and is a co-instructor of the GGSC’s popular online course of the same name. He’s also the founding director of the Greater Good Science Center and a professor of psychology at the UC, Berkeley.

Check out Dacher’s most recent book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life: https://tinyurl.com/4j4hcvyt

More resources from The Greater Good Science Center:

Just One Thing: Feel the Support: https://tinyurl.com/yrfnmwfv

Four Ways Social Support Makes You More Resilient: https://tinyurl.com/2p9zkjpj

Why Your Friends Are More Important Than You Think: https://tinyurl.com/mw2mr5p7

How Friends Help You Regulate Your Emotions: https://tinyurl.com/bdetmjt3

We love hearing from you! How do you feel supported by the people in your life? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Spotify: https://tinyurl.com/2p8kj22u

Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p8kj22u

We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

Happiness Break: Who Takes Care of You? With Dacher Keltner

A short break does more than just fuel our bodies, it strengthens our minds. Our overworked guest tries the Swedish practice of &#39;Fika&#39; – taking short coffee breaks throughout the work day.

Link to episode transcript: https://tinyurl.com/yuj69daf



Episode summary:

In the United States, we’re taught that it’s a good thing to work more, and work harder. But research shows that overworking isn’t just physically and mentally draining, it can also be deadly. One strategy to manage our work culture? Take more breaks. Our guest this week is Mike Heyliger, a music executive and self-described “workaholic.” He incorporated the Swedish tradition of fika – taking coffee and snack breaks throughout the day – into his own life, and found it not only helped him de-stress, it also shifted his mindset and enabled him to connect with others. Later, we look at the scientific benefits of taking microbreaks and hear from Anna Brones, co-author of Fika: The Art of the Swedish Coffee Break.

Practice:


Actively choose to take a break during your day. Typically, fika breaks happen twice. Once in the morning and once in the mid-afternoon.
Traditionally, fika breaks include a drink, like coffee, and a snack, but this is not required. Often, fika breaks are taken with others.




Today’s guests:

Mike Heyliger is a music executive and the creator of Detoxicity, a podcast on progressive masculinity.

Learn more about Mike’s Initiative, ‘Mindful Vinyl’: https://mindfulvinyl.org/about/

Listen to Mike’s Podcast, ‘Detoxicity’: https://tinyurl.com/vc72tjn2



Anna Brones is a Swedish-American writer and artist. She produces the newsletter and podcast, Creative Fuel. Anna is also the co-author of Fika: The Art of the Swedish Coffee Break.

Learn more about Anna and her work: https://www.annabrones.com/about

Listen to the Creative Fuel Podcast: https://www.creativefuelcollective.com/podcast

Read Anna’s book on Fika: https://tinyurl.com/yhdzaj2m



Resources from The Greater Good Science Center:

Five Reasons to Take a Break from Screens: https://tinyurl.com/333tuvax

Why You Should Take More Time Off from Work: https://tinyurl.com/k5brkp46

Tuesday Tip: Take a Break: https://tinyurl.com/5986ste3

How to Avoid Burnout – or a Breakdown: https://tinyurl.com/bddw7cap

Why You Should Take a Relaxing Lunch Break: https://tinyurl.com/2p8axdba



More Resources on Fika:

NYT - In Sweden, the Fika Experience: ​​https://tinyurl.com/54wpw8p5

Insider - A daily habit from Sweden could make you more productive at work: https://tinyurl.com/4exjydrr

TED - Forget the Pecking Order at Work: https://tinyurl.com/yk68dmzy

BBC - The Swedish tradition that can make you happier at work: https://tinyurl.com/yx28x2v8



Have you tried incorporating fika in your life? Tell us how it went. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness! Share this episode with a friend: https://t

Feeling Overworked? Take a "Fika" Break

Indigenous scholar Yuria Celidwen guides us in a meditation to strengthen our sense of belonging and connection to the earth.

Link to episode transcript: https://tinyurl.com/nhjmf57s



This Happiness Break is part of our special series, Climate, Hope &amp; Science. In it, we explore the intersection of environmental well-being and our own well-being, where taking care of ourselves and the planet are one in the same and feeling good is not only possible, it’s helpful. Listen to the rest of the series, which was released in our feed April 22–May 18, 2023.

How to Do This Practice:


Find a comfortable position wherever you are located.
Direct your attention to your feet and the surface below them. Try to cultivate a sense of belonging in that space under your feet.
Let your breath guide your attention back to your feet and upward to your heart and head.
Feel a sense of openness as you welcome the warmth of the sun into your heart.
Acknowledge the transformative power of the earth and your role within it.




Today’s Happiness Break host:

Dr. Yuria Celidwen is an Indigenous scholar whose work focuses on Indigenous contemplative traditions and advocating for the rights of Indigenous peoples and lands. She is a senior fellow at the Othering and Belonging Institute at UC Berkeley and has worked with numerous organizations including the United Nations.

Learn more about Yuria: https://www.yuriacelidwen.com/

Find out more about Yuria’s work at the Othering and Belonging Institute: https://belonging.berkeley.edu/yuria-celidwen



More resources from The Greater Good Science Center:

How Nature Can Make You Kinder, Happier, and More Creative: https://tinyurl.com/d2vzpsaj

What Happens When We Reconnect With Nature: https://tinyurl.com/553xwm47

How to Protect Kids from Nature-Deficit Disorder: https://tinyurl.com/4usewuzj

How Nature Helps Us Heal: https://tinyurl.com/2p93682j

Why is Nature So Good for Your Mental Health? https://tinyurl.com/bdetmjt3

Five Ways to Develop “Ecoliteracy”: https://tinyurl.com/2zuj6smv

Green With Empathy: https://tinyurl.com/42rk4m2m



We love hearing from you! Tell us about your experience with this meditation. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap

We&#39;re living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That&#39;s where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in l

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