The Science of Happiness

This guided meditation with end-of-life doula Andrea Sexton-Dumas offers a gentle way to make space for grief by imagining sharing your heartache with a plant, releasing it into the soil, and nurturing the earth that holds it.

How To Do This Practice:

• Take a few deep breaths: Find a comfortable position, gently lower your gaze or close your eyes, and breathe slowly as you settle into the present moment.
• Imagine a plant friend: Picture a plant in your mind, noticing its leaves, flowers, scent, and texture. Ask whether it is willing to share in your heartache today.
• Connect with the earth: Imagine holding a handful of soil. Notice its color, texture, and moisture, and observe any feelings that arise without judgment.
• Share your grief: Imagine digging a small hole in the soil and sharing who or what you're grieving. Speak aloud or silently, expressing whatever you need to have witnessed.
• Let the earth hold your grief: Imagine the soil receiving your heartache with care. When you're ready, gently refill the hole, smooth the earth, and sprinkle fresh water over the spot as an act of nurturing.
• Express gratitude and return to the present: Take a deep breath and offer a quiet thank-you to the plant and earth for holding your grief. When you're ready, gently open your eyes.

Scroll down for a transcription of this episode.

Today’s Guide:

ANDREA SEXTON-DUMAS is a death and grief doula based in Oakland, California.

https://www.andreasextondumas.com/

Related Happiness Break Episodes:

A Meditation on Love and Interconnectedness: https://tinyurl.com/3jsjvxtv

A Guided Meditation on Embodied Love: https://tinyurl.com/5brfa93x

A Meditation to Connect With Your Roots: https://tinyurl.com/bd6cmeym

Related Science of Happiness Episodes:

What If Thinking About Death Could Make Us Feel More Alive?: https://tinyurl.com/292whwh4

How Rituals Keep Us Connected: https://tinyurl.com/4unkssnd

How Thinking About Your Ancestors Can Help You Thrive: https://tinyurl.com/3wzx44ux

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

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

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

Transcription: https://tinyurl.com/3bxsvs5a

Explore how thinking about death can teach us to live more fully, find meaning, and appreciate the people we love.

Summary: We often avoid thinking about death, but research suggests that facing our mortality can help us live more fully and focus on what matters most. On this episode of The Science of Happiness, death doula Andrea Sexton-Dumas shares how her experiences with loss have shaped her understanding of grief, connection, and finding hope in unexpected places. Then, psychologist Philip Cozzolino explains how reflecting on our limited time can help us live more authentically, strengthen our relationships, and find greater meaning in everyday life.

How To Do This Practice:

• Take a few deep breaths: Find a comfortable position, gently lower your gaze or close your eyes, and breathe slowly as you settle into the present moment.
• Imagine a plant friend: Picture a plant in your mind, noticing its leaves, flowers, scent, and texture. Ask whether it is willing to share in your heartache today.
• Connect with the earth: Imagine holding a handful of soil. Notice its color, texture, and moisture, and observe any feelings that arise without judgment.
• Share your grief: Imagine digging a small hole in the soil and sharing who or what you're grieving. Speak aloud or silently, expressing whatever you need to have witnessed.
• Let the earth hold your grief: Imagine the soil receiving your heartache with care. When you're ready, gently refill the hole, smooth the earth, and sprinkle fresh water over the spot as an act of nurturing.
• Express gratitude and return to the present: Take a deep breath and offer a quiet thank-you to the plant and earth for holding your grief. When you're ready, gently open your eyes.

Scroll down for a transcription of this episode.

Today’s Guests:

ANDREA SEXTON-DUMAS is a death and grief doula based in Oakland, California.

https://www.andreasextondumas.com/

DR. PHILIP COZZOLINO is a psychologist and associate professor at University of Virginia School of Medicine.

https://www.researchgate.net/profile/Philip-Cozzolino

Related Science of Happiness episodes:

How Rituals Keep Us Connected: https://tinyurl.com/4unkssnd

Who’s Always There For You: https://tinyurl.com/2p9p934w

How Thinking About Your Ancestors Can Help You Thrive: https://tinyurl.com/3wzx44ux

Related Happiness Breaks:

A Meditation on Love and Interconnectedness: https://tinyurl.com/3jsjvxtv

A Guided Meditation on Embodied Love: https://tinyurl.com/5brfa93x

A Meditation to Connect With Your Roots: https://tinyurl.com/bd6cmeym

Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Transcription to come.

Dr. David Spiegel leads us in a practice of cyclic sighing, a simple breathing technique that uses slow, extended exhales to calm your nervous system, ease stress and anxiety, and help you feel more relaxed.

How To Do This Practice:

• Prepare: Find a comfortable seated or standing position in a quiet environment. Relax your shoulders and jaw.
• First Inhale: Inhale slowly and deeply through your nose. Start with your abdomen, allowing it to expand (diaphragmatic breathing) as you fill your lungs about halfway. Hold this breath briefly.
• Second Inhale: Continue inhaling through your nose, now expanding your chest to completely fill your lungs. Hold this combined breath (abdomen and chest filled) for a moment.
• Exhale: Exhale slowly and completely through your mouth. Make sure the exhale is gentle and lasts about twice as long as the combined inhales.
• Repeat the Cycle: Repeat the inhale sequence for a total of 3 cycles (or as desired): Start with a diaphragmatic inhale through your nose, expanding your abdomen. Follow with a chest expansion inhale through your nose to fill your lungs completely. Hold briefly after each combined inhale. Exhale slowly and completely through your mouth, ensuring it's twice as long as the inhales.
• Reflect and Relax: After completing the cycles, take a moment to observe how your body feels. Notice any sensations of relaxation, reduced tension, or a calmer state of mind.

The Science of Happiness, is a Top 5 finalist in the Signal Awards for a series about how cities can inspire awe. We’d love your vote! Vote for The Science of Happiness here. Email us at happinesspod@berkeley.edu with a screenshot of your vote for a chance to win a signed copy of host Dacher Keltner’s book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life.https://vote.signalaward.com/PublicVoting#/2026/limited-series-specials/genre/mental-health

Today’s Guide:

DR. DAVID SPIEGEL is Willson Professor and Associate Chair of Psychiatry & Behavioral Sciences at Stanford University School of Medicine. He is also the co-founder of the clinically backed self-hypnosis appReveri.

Read Dr. Spiegel’s cyclic sighing study here:https://pubmed.ncbi.nlm.nih.go...

Related Happiness Break Episodes:

A Mindful Breath Meditation:https://tinyurl.com/5b454xu9

A Humming Technique To Calm Your Nerves: https://tinyurl.com/tyhwkwe2

Related Science of Happiness Episodes:

The Science of Humming: https://tinyurl.com/yvedc8z3

How To Breathe Away Anxiety: https://tinyurl.com/3taj9ybe

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

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

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

Transcription: https://tinyurl.com/fmk63bjw

Explore how cyclic sighing, a simple controlled breathing technique, can help reduce anxiety, promote relaxation, and bring greater calm to everyday stressful moments.

Summary: In this episode of The Science of Happiness, professional surfer and chemistry professor Sarah Gerhardt shares how she uses cyclic sighing to manage anxiety and stress in everyday situations. Then Stanford psychologist David Spiegel explains the science behind the technique and how five minutes of daily practice can improve mood and lower respiratory rate. Together, they explore how controlled breathing can help us shift our body’s response to stress and feel calmer in moments of overwhelm.

How To Do This Practice:

• Prepare: Find a comfortable seated or standing position in a quiet environment. Relax your shoulders and jaw.
• First Inhale: Inhale slowly and deeply through your nose. Start with your abdomen, allowing it to expand (diaphragmatic breathing) as you fill your lungs about halfway. Hold this breath briefly.
• Second Inhale: Continue inhaling through your nose, now expanding your chest to completely fill your lungs. Hold this combined breath (abdomen and chest filled) for a moment.
• Exhale: Exhale slowly and completely through your mouth. Make sure the exhale is gentle and lasts about twice as long as the combined inhales.
• Repeat the Cycle: Repeat the inhale sequence for a total of 3 cycles (or as desired). Start with a diaphragmatic inhale through your nose, expanding your abdomen. Follow with a chest expansion inhale through your nose to fill your lungs completely. Hold briefly after each combined inhale. Exhale slowly and completely through your mouth, ensuring it's twice as long as the inhales.
• Reflect and Relax: After completing the cycles, take a moment to observe how your body feels. Notice any sensations of relaxation, reduced tension, or a calmer state of mind.

Scroll down for a transcription of this episode.

The Science of Happiness is a Top 5 finalist in the Signal Awards for our series on how cities can inspire awe, and we’d love your vote! Find the voting link here or on our Instagram page, @scienceofhappinesspod.

Then email happinesspod@berkeley.edu with a screenshot of your vote for a chance to win a signed copy of host Dacher Keltner’s book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life.

Today’s Guests:

SARAH GERHARDT is a pro-surfer and chemistry professor based out of Santa Cruz, California

DR. DAVID SPIEGEL is Willson Professor and Associate Chair of Psychiatry & Behavioral Sciences at Stanford University School of Medicine. He is also the co-founder of the clinically backed self-hypnosis app Reveri.

Message us or leave a comment on Instagram@scienceofhappinesspod. E-mail us at

happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show:https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/3u69tefe

Take a moment to appreciate the friends who know you, support you, and make your life richer with their presence, with author Alex Elle.

How To Do This Practice:

• Take a few deep breaths: Inhale through your nose and exhale slowly, relaxing your shoulders and jaw.
• Bring a friend to mind: Think of someone who has become an important part of your life.
• Remember how they’ve known you: Reflect on the stories, experiences, and versions of yourself that this person has witnessed.
• Notice the ordinary moments: Bring to mind a laugh, conversation, meal, road trip, or small gesture that captures your friendship.
• Feel your gratitude: Let yourself appreciate what it means to be seen, remembered, supported, and accepted by a friend.
• Consider how you can show you care: Think of one small way you can tend to the friendship, whether by reaching out, checking in, or simply telling them you appreciate them.

Scroll down for a transcription of this episode.

The Science of Happiness is a Top 5 finalist in the Signal Awards for our series on how cities can inspire awe, and we’d love your vote! Find the voting link here or on our Instagram page, @scienceofhappinesspod.

Then email happinesspod@berkeley.edu with a screenshot of your vote for a chance to win a signed copy of host Dacher Keltner’s book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life.

Today’s Guide:

ALEX ELLE is a breathwork coach, author and restorative writing teacher.

https://www.alexelle.com/about

Related Happiness Break episodes:

A Meditation on Original Love and Interconnectedness:https://tinyurl.com/mu2uzs2c

Our Deep Interconnectedness: https://tinyurl.com/y2epxyxn

Making Space for You, with Alex Elle: https://tinyurl.com/45arsb76

Related Science of Happiness episodes:

Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33

When It's Hard To Connect, Try Being Curious: https://tinyurl.com/mr32nwtv

The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

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

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

Transcription: https://tinyurl.com/mvhnrk5b

Discover how our sense of smell can transport us back to meaningful memories, shape our emotions, and influence the brain systems involved in memory and mood.

Summary: Smell is one of our most powerful and underappreciated senses, with a unique ability to evoke memories and emotions. On this episode of The Science of Happiness, we look at the science behind smell’s close relationship with memory, emotion, and our environment and we explore how paying attention to the scents around us can bring us back into our bodies and help us feel more connected to the present moment.

How To Do This Practice:

• Step outside: Spend 10–15 minutes somewhere you can notice natural scents, such as a park, garden, or neighborhood.
• Breathe through your nose: Take a few slow breaths in through your nose and notice the scents carried in the air.
• Pay attention: Notice what catches your attention; don’t be concerned with trying to identify smells
• Follow your curiosity: Move toward different plants, trees, flowers, or other natural elements and see how their scents change.
• Notice what comes up: Pay attention to any memories, emotions, or sense of place that a particular scent evokes.
• Stay present: Take a moment to appreciate the experience and notice how you feel after giving your sense of smell your full attention.

Scroll down for a transcription of this episode.

The Science of Happiness is a Top 5 finalist in the Signal Awards for our series on how cities can inspire awe, and we’d love your vote! Find the voting link here or on our Instagram page, @scienceofhappinesspod.

Then email happinesspod@berkeley.edu with a screenshot of your vote for a chance to win a signed copy of host Dacher Keltner’s book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life.

Today’s Guests:

SAMIN NOSRAT is a chef, TV Host, and best selling author of the book "Salt, Fat, Acid, Heat."

https://ciaosamin.com/

LUCIA JACOBS is a Professor Emerita of Psychology at UC Berkeley. http://psychology.berkeley.edu/people/lucia-f-jacobs

Related Science of Happiness episodes:

What Humans Can Learn From Trees: https://tinyurl.com/48te84ps

Are You Remembering the Good Times: https://tinyurl.com/ysbwrnr4

Related Happiness Break episodes:

How to Be in Harmony in Nature—Wherever You Are, With Yuria Celidwen: https://tinyurl.com/5n6pfsn2

How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm

Message us or leave a comment on Instagram@scienceofhappinesspod. E-mail us at

happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show:https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/368p4u5v

In celebration of Latinx Heritage Month, embrace the beauty of your accent in this self-compassion meditation. Mindfulness and meditation teacher Criss Cuervo invites you to reflect on your history, heritage, and connection to your ancestors.

How To Do This Practice:

• Find a Comfortable Position: Sit in a relaxed yet alert posture, either on a cushion or chair. Gently lower your gaze or close your eyes if that feels comfortable.
• Focus on Your Breath: Take a deep breath in and slowly exhale. Allow yourself to transition from your daily activities into this moment of reflection.
• Acknowledge Your Accent: Bring awareness to the way you speak, recognizing that your voice carries your history, culture, and personal journey.
• Repeat Self-Compassion Phrases: Silently or aloud, repeat affirmations such as, “my accent makes me unique,” “my accent carries my story,” “my accent connects me to my ancestors.”
• Place a Hand on Your Heart: If it feels right, gently place a hand on your heart, offering yourself warmth and kindness as you continue to breathe deeply.
• Close with Gratitude: Take a final deep breath, sending appreciation to yourself, your ancestors, and the uniqueness of your voice before gently opening your eyes.

Scroll down for a transcription of this episode.

The Science of Happiness is a Top 5 finalist in the Signal Awards for our series on how cities can inspire awe, and we’d love your vote! Find the voting link here or on our Instagram page, @scienceofhappinesspod.

Then email happinesspod@berkeley.edu with a screenshot of your vote for a chance to win a signed copy of host Dacher Keltner’s book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life.

Today’s Happiness Break Guide:

CRISS CUERVO is a mindfulness and meditation teacher, Bridging Differences Coordinator at the Greater Good Science Center, and author of PERTENÆCER: Eight-Week Mindfulness and Meditation Training and Practices for Latinx Immigrants in the United.

Learn more about Criss Cuervo here: https://tinyurl.com/4npjwn6m

Read her book here: https://tinyurl.com/3byby84b

Related Happiness Break episodes:

A Meditation on Original Love: https://tinyurl.com/5u298cv4

Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5

Follow us on Instagram: @ScienceOfHappinessPod

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

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

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

Transcription: https://tinyurl.com/5fdce47a

What if getting older doesn’t have to mean losing your memory? Learn how neuroplasticity, healthy habits, and simple memory exercises can help keep your brain strong at any age.

Summary: We often assume that getting older means our memory and brain function will inevitably decline—but emerging science tells a more hopeful story. On this episode of The Science of Happiness, we’ll explore how neuroplasticity, along with practices like memory exercises, stress reduction, sleep, exercise, and finding a sense of purpose, can support brain health as we age.

How to Remember Where You Parked:

• Pause before you walk away: Take a moment to look at your car and notice your surroundings.
• Identify your location: Pay attention to the floor, row, section, level, or nearby landmarks.
• Create a funny image: Turn the location into a memorable mental picture. For example, if you’re parked in section 4B, imagine four bears sitting inside your car.
• Make it vivid: The sillier, stranger, or more ridiculous the image, the better. Let yourself have fun with it.
• Take a mental snapshot: As you walk away, look back at your car and surroundings and imagine the funny scene there.
• Use the image to find your car: When it’s time to leave, bring the funny image back to mind and use it to recall your section, floor, or location.

Scroll down for a transcription of this episode.

Today’s Guests:

CRYSTAL LEWIS works with high school students in Washington State, supporting them both in and out of the classroom.

DR. MAJID FOTUHI is a neuroscientist, author, and professor at the Johns Hopkins Mind Brain Institute.

Learn more about Dr. Majid Fotuhi: https://drfotuhi.com/

Related Science of Happiness episodes:

What To Do When Stress Takes Over: https://tinyurl.com/yxf3jawn

Are You Remembering the Good Times: https://tinyurl.com/ysbwrnr4

The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5

Related Happiness Break episodes:

The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x

A Meditation on the Uniqueness of Your Own Voice: https://tinyurl.com/36x3fbk7

The Unexpected Joy of Slow Looking: https://tinyurl.com/4uudwwc2

Message us or leave a comment on Instagram@scienceofhappinesspod. E-mail us at

happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show:https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/547b3ax4

Buddhist meditation teacher, Anushka Fernandopulle, guides us through a practice of Mudita, or appreciative joy, to help us share in the happiness of others.

How To Do This Practice:

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

Scroll down for a transcription of this episode.

Today’s Happiness Break Guide:

Anushka Fernandopulle is a Buddhist meditation teacher and leadership coach.

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

Related Happiness Break episodes:

How to Awaken Joy, with Spring Washam: https://tinyurl.com/ybpuvuj6

The Unexpected Joy of Slow Looking: https://tinyurl.com/4uudwwc2

The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x

Related Science of Happiness episodes:

How Joy Helps Save the Planet: https://tinyurl.com/2d5hjz9s

Are You Remembering the Good Times: https://tinyurl.com/ysbwrnr4

The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

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

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

Transcription: https://tinyurl.com/mu72mna9

We often underestimate how much small talk can impact our wellbeing. Research shows that even brief conversations with strangers can boost our happiness and sense of connection, but fear and anxiety often keep us from reaching out.

Summary: We often avoid talking to strangers because we assume they’d rather be left alone, or worry the interaction will be awkward. But research shows that our expectations about these interactions are often wrong. Even brief conversations can make us happier and more connected. On this episode of The Science of Happiness, learn how small choices like saying hello, asking a question, or offering a compliment can help us overcome our hesitation and create meaningful moments of connection.

How To Do This Practice:

• Notice an opportunity: Throughout your day, look for moments when you’re near someone you don’t know—a person on public transit, in line at a coffee shop, or walking through your neighborhood.
• Put away your phone: Create a little more space for connection by taking out your earbuds or putting your phone away, rather than using it to avoid interacting with the people around you.
• Take the first step: When you notice an opportunity, say hello, introduce yourself, or ask a simple question. You don’t need the perfect opening—just get the conversation started.
• Ask a follow-up question: Show genuine curiosity about the other person. Ask about something they’ve mentioned and let the conversation unfold naturally.
• Share something about yourself: Connection goes both ways. Offer a little about your own experiences, interests, or perspective so the conversation becomes a two-way exchange.
• Try it again: Pay attention to how you feel afterward, then look for another opportunity to connect. Treat it as an experiment and practice making small choices that bring you closer to the people around you.

Scroll down for a transcription of this episode.

Today’s Guests:

CHRIS FUJINAKA HEIN is a community organizer in the Bay Area and a coordinator at a Japanese cultural senior center.

NICHOLAS EPLEY is the John Templeton Keller Distinguished Service Professor of Behavioral Science and Faculty Director of the Roman Family Center for Decision Research at the University of Chicago Booth School of Business.

Learn more about Nicholas Epley here: https://www.nicholasepley.com/

Related Science of Happiness episodes:

Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33

When It's Hard To Connect, Try Being Curious: https://tinyurl.com/mr32nwtv

Related Happiness Break episodes:

A Meditation on Original Love and Interconnectedness:https://tinyurl.com/mu2uzs2c

Our Deep Interconnectedness: https://tinyurl.com/y2epxyxn

Message us or leave a comment on Instagram@scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show:https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/2z8ftstd

Join yoga and meditation teacher Jonathan Relucio for a trauma-informed practice combining mindful movement and breathing to reduce tension and build resilience to stress.

How To Do This Practice:

• Get comfortable: Sit or lie down and notice the support beneath your body, keeping your eyes open or closed—whichever feels comfortable.
• Connect with your body: Bring your attention inward and notice how your body, mind, and heart feel in the present moment.
• Release tension: Inhale as you gently shrug your shoulders toward your ears, then exhale as you relax and release them.
• Move with your breath: Inhale as you reach your arms overhead, then exhale as you gently bend from side to side, noticing the sensations in your body.
• Breathe into your belly: Place one hand on your belly and notice it expand as you inhale and relax as you exhale, following the natural rhythm of your breath.
• Pause and notice: Return to your natural breathing and take a moment to notice how your body and mind feel before continuing with your day.

Scroll down for a transcription of this episode.

Today’s Happiness Break Guide:

JONATHAN RELUCIO is a trauma-informed yoga and meditation teacher with 20 years of experience in community organizing, social services, training, and leadership development.

Learn more about Jonathan here: https://www.jonathanrelucio.com/

Related Happiness Break episodes:

Embodying Resilience: https://tinyurl.com/3d2ma8tw

Visualizing Your Purpose: https://tinyurl.com/mwze59jx

The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x

Related Science of Happiness episodes:

How To Feel Better About Yourself: https://tinyurl.com/3jave7h2

What To Do When Stress Takes Over: https://tinyurl.com/yxf3jawn

The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

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

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

Transcription: https://tinyurl.com/3v9rapra

How can we feel more moments of joy? Explore how joy is rooted in connection, gratitude, and paying attention to the people and moments that bring meaning to our lives.

Summary: Did you know that joy isn’t just something we feel, but something we practice? On this episode of The Science of Happiness, poet Ross Gay shares how connection and attention can help us cultivate more joy, while psychologist Philip Watkins explains how gratitude can amplify that feeling. Learn how hanging out, noticing moments of connection, and reflecting on joyful experiences can help bring more joy into your life.

How To Do This Practice:

• Notice connection: Pay attention to the people, places, animals, and natural world that make you feel connected.
• Make time to be together: Look for opportunities to hang out, share experiences, and spend time with others without an agenda.
• Pay attention to the small moments: Notice everyday interactions and moments of goodness that you might otherwise overlook.
• Share your joy: Tell someone about something that delights you, celebrate good moments together, or help someone else carry their joy.
• Savor what feels good: When you experience joy, pause and let yourself fully appreciate and celebrate the moment.
• Reflect with gratitude: Think or write about a joyful experience and what it meant to you or how it made you feel connected.

Scroll down for a transcription of this episode.

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

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://greatergood.berkeley.edu/profile/phil_watkins

Related Science of Happiness episodes:

How Joy Helps Save the Planet: https://tinyurl.com/2d5hjz9s

Are You Remembering the Good Times: https://tinyurl.com/ysbwrnr4

The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5

Related Happiness Break episodes:

Tap Into the Joy That Surrounds You: https://tinyurl.com/ykuz28za

How to Awaken Joy, with Spring Washam: https://tinyurl.com/ybpuvuj6

The Unexpected Joy of Slow Looking: https://tinyurl.com/4uudwwc2

Message us or leave a comment on Instagram@scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show:https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/2aext75x

Meditation teacher Spring Washam guides us in a practice of embodied awareness, helping us use the body as an anchor during stressful or overwhelming moments.

How To Do This Practice:

• Find a comfortable position: Sit upright in a relaxed position where you can comfortably notice the flow of your breath.
• Begin at the top of your body: Close your eyes and bring your attention to your head, neck, face, and jaw. Notice any tightness and allow those areas to soften.
• Move your awareness downward: Slowly scan through your shoulders, arms, hands, chest, and belly, noticing any sensations, emotions, or areas where you may be holding tension.
• Breathe into your belly: Place a hand below your belly button if it feels comfortable. Let your belly expand with each in-breath, and imagine releasing tension with every out-breath.
• Feel your connection to the ground: Bring your attention to your sitting bones, legs, knees, and feet. Notice where your body makes contact with the chair, floor, or other surface, using those sensations to anchor yourself in the present moment.
• Take in your whole body: Become aware of your body as a whole, returning to the breath whenever your mind wanders. To close, place a hand on your heart and offer yourself a wish for peace, happiness, and ease.

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Today’s Happiness Break Guide:

SPRING WASHAM is a meditation teacher based in Oakland, California. She is also the author of the book, The Spirit of Harriet Tubman: Awakening from the Underground.

Learn more about Spring Washam here: https://www.springwasham.com/Related Happiness Break episodes:

A Meditation to Find Grounding in the New Year, With Spring Washam: https://tinyurl.com/3tpasst9

How to Awaken Joy, with Spring Washam: https://tinyurl.com/ybpuvuj6

The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x

Related Science of Happiness episodes:

How To Feel Better About Yourself: https://tinyurl.com/3jave7h2

What To Do When Stress Takes Over: https://tinyurl.com/yxf3jawn

The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

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

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

Transcription: https://tinyurl.com/2223k9b7

Can anyone truly succeed alone? We explore how role models, mentors, and strong social support make upward mobility far more possible than grit alone.

Summary: What role do the people around us play in shaping our success? Brothers Danny and Gilbert Murillo share how education, mentorship, and their evolving relationship helped them overcome incarceration and systemic barriers to build lives of purpose. Then, Social Mobility Lab founder Bob McKinnon explains why success is never a solo journey and how recognizing our own "dream team" can expand what's possible for ourselves and others.

How To Do This Practice:

• Reflect on your journey: Think about where you are today and the moments that shaped your path. Consider both the opportunities you had and the challenges you overcame.
• Identify your dream team: Write down the people who have encouraged, protected, guided, or inspired you throughout your life. They might be family members, teachers, friends, mentors, coaches, or colleagues.
• Recognize their impact: For each person, note one way they helped you grow or see new possibilities. Notice how your achievements are connected not only to your own efforts, but also to the support you received.
• Look ahead with intention: Ask yourself what kind of support you need right now. Is there someone you could learn from, ask for advice, or build a stronger relationship with as you work toward your next goal?
• Move forward with self-compassion: As you pursue your goals, remember that success and setbacks are never yours alone. Focus on what you can control, ask for help when you need it, and offer yourself the same grace you'd extend to someone you care about.

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DANNY MURILLO is the co-founder of Underground Scholars, a program that creates pathways to higher education for incarcerated, formerly incarcerated, and system-impacted people.

Learn more about Danny here: https://undergroundscholars.berkeley.edu/members

GILBERT MURILLO is a policy advocate and researcher who draws on his own experience with incarceration to reform California's criminal justice system.

Learn more about Gilbert here: https://capolicylab.org/staff/gilbert-murillo/

BOB MCKINNON is an author, teacher, and Director of the Social Mobility Lab at the Colin Powell School for Civic and Global Leadership at The City College of New York

Learn more about Bob here: https://greatergood.berkeley.edu/profile/bob_mckinnon

Related Science of Happiness episodes:

Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33

Related Happiness Break episodes:

A Science-Backed Path to Self-Forgiveness: https://tinyurl.com/2js59anm

Message us or leave a comment on Instagram@scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show:https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/3j352txy

Take a moment to connect with your body and make space for difficult emotions with compassion and care. This embodiment practice is guided by Lyla June Johnston, a Diné musician, scholar of Indigenous land management, and community organizer.

How To Do This Practice:

• Ground yourself in the present: Find a comfortable seated position and take four slow, deep breaths. Notice the feeling of your body supported by the chair or the floor, bringing your attention fully into the present moment.
• Reflect on a difficult truth: Gently bring to mind a challenging truth—such as the lasting impacts of colonization or another painful reality. Approach it with curiosity rather than judgment, allowing yourself to stay present instead of becoming overwhelmed.
• Notice where your emotions live in your body: As you reflect, pay attention to your physical sensations. You might notice tightness in your chest, heaviness in your stomach, warmth in your heart, or another sensation. Simply observe where your emotions show up.
• Hold your feelings with compassion: Rather than pushing difficult emotions away or getting lost in them, imagine holding them with the same care you would offer a crying child. Let each feeling be seen, heard, and acknowledged without trying to fix it.
• Replace shame with love and solidarity: If guilt or shame arises, gently set it down. Instead, invite feelings of compassion, hope, and connection. Consider one way you can move toward repair, understanding, or solidarity—even if it's simply bearing witness with an open heart.
• Return to the present with intention: Bring your awareness back to your breath, your body, and your surroundings. Relax your shoulders, soften your muscles, and take four more deep breaths. As you finish, carry forward an intention to meet difficult truths with courage, love, and compassionate action.

Scroll down for a transcription of this episode.

Today’s Happiness Break Guide:

LYLA JUNE JOHNSTON is the founder and Dean of Instruction at The Rehuman School.

Learn about Lyla June Johnston's work: https://www.lylajune.com/

Related The Science of Happiness episodes:

How to Feel Less Lonely and More Connected: https://tinyurl.com/2s3tbchd

When It's Hard To Connect, Try Being Curious: https://tinyurl.com/mr32nwtv

An Awe Walk Through History and Possibility: https://tinyurl.com/mr3arrbc

Related Happiness Breaks:

A Meditation on the Uniqueness of Your Own Voice: https://tinyurl.com/36x3fbk7

A Meditation on Original Love and Interconnectedness:https://tinyurl.com/mu2uzs2c

Our Deep Interconnectedness: https://tinyurl.com/y2epxyxn

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

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

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

Transcription: https://tinyurl.com/3v76jcs8

Neuroscience reveals revenge can become a powerful habit—and that forgiveness may be one of the most effective ways to break the cycle.

Summary: After years of bullying led him to almost committing an act of violence, James Kimmel Jr., an assistant clinical professor at the Yale School of Medicine, set out to understand why revenge can be so compelling—and how forgiveness can interrupt that cycle, easing emotional pain and strengthening self-control. On this episode of The Science of Happiness, we explore what science can teach us about healing ourselves and creating a less violent world.

How To Do This Practice:

• Think of a Grievance: Bring to mind a person or situation that still causes you hurt or resentment.
• Notice How It Feels: Take a moment to observe any tension, anger, or pain that arises without judging it.
• Imagine Forgiveness: Without forcing yourself to forgive, simply imagine what it would feel like to let go of the hurt.
• Notice the Shift: Pay attention to any sense of relief, ease, or softening—even if it's subtle.
• Return to the Feeling: When the grievance comes back, revisit that imagined sense of forgiveness as a way of caring for yourself.
• Practice Often: Repeat this exercise whenever resentment resurfaces, allowing forgiveness to become a habit that supports your own healing.

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JAMES KIMMEL JR. is a lawyer, lecturer in psychiatry at the Yale School of Medicine, and co-founder and co-director of the Yale Collaborative for Motive Control Studies.

Learn more about James Kimmel Jr. here: https://www.jameskimmeljr.com/

Related Science of Happiness episodes:

Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33

Nine Steps to Forgiveness: https://tinyurl.com/5xwztnsx

The Science of Letting Go: https://tinyurl.com/ykc2uex4

Related Happiness Break episodes:

A Science-Backed Path to Self-Forgiveness: https://tinyurl.com/2js59anm

A Note to Self on Forgiveness: https://tinyurl.com/ycymxh3h

A Breathing Technique To Help You Relax: https://tinyurl.com/59y4sf5y

This episode was supported by a generous grant from the Templeton World Charity Foundation as part of a Greater Good Science Center project on "Putting the Science of Forgiveness into Practice."

Message us or leave a comment on Instagram@scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show:https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/4ubmrwyr

Try a practice in accepting difficult feelings like anger or irritation to help keep your cool, feel better overall, and find calm with contemplative social scientist Eve Ekman.

How To Do This Practice:

• Settle with your breath: Take a few slow, deep breaths, lengthening your spine as you inhale and relaxing your face and body as you exhale.
• Notice your body: Scan your body with curiosity and observe any sensations without trying to change them.
• Recall a mild frustration: Bring to mind a recent situation that made you feel slightly irritated or frustrated.
• Release the story: Let go of the memory and focus only on where you feel the emotion in your body.
• Give the emotion space: Allow the sensations to exist without judging or resisting them, noticing how they naturally shift over time.
• Close with kindness: Take one final breath and remind yourself to meet future moments of anger with curiosity, acceptance, and compassion.

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Today’s Happiness Break Guide:

EVE EKMAN is a contemplative social scientist and meditation teacher from San Francisco, California.

Learn more about Eve’s work: https://tinyurl.com/2vhuarh8

More Happiness Breaks like this one:

A Self-Compassion Meditation For Burnout: https://tinyurl.com/ye24rz4k

The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x

A Breathing Technique To Help You Relax: https://tinyurl.com/59y4sf5y

Related Science of Happiness episodes:

Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33

How To Feel Better About Yourself: https://tinyurl.com/3jave7h2

What To Do When Stress Takes Over: https://tinyurl.com/yxf3jawn

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

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

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

Transcription: https://tinyurl.com/2zh8uewh

Choosing joy over guilt and shame can make climate-friendly habits easier to sustain while improving your own well-being along the way.

Summary: Fear may grab our attention, but research suggests joy is what helps us make meaningful, sustainable climate choices. On this episode of The Science of Happiness, discover how small shifts can have a big impact. Scientists Elizabeth Dunn and Jiaying Zhao share how reframing climate action around happiness instead of guilt can help us build healthier habits, strengthen our communities, and care for the Earth.

How To Do This Practice:

• Choose one everyday habit: Pick a part of your routine like eating, commuting, shopping, or reducing food waste where you'd like to make a climate-friendly change.
• Focus on what you can add: Instead of thinking about what to give up, ask yourself what you can enjoy more, such as eating more seasonal produce, walking outdoors, or spending time tending a garden.
• Notice how it feels: As you try your new habit, pay attention to moments of enjoyment, connection, pride, or calm. Positive emotions help make new behaviors stick.
• Make it easy: Remove small barriers that get in your way. For example, keep fresh fruits and vegetables where you’ll see them first so they don’t go bad, and pack light when you fly to avoid the extra carbon emissions from checked bags.
• Share it with someone else: Invite a friend or family member to join you or tell them about a climate-friendly habit you've enjoyed. Positive experiences are more likely to spread than guilt.
• Reflect on the impact: Consider how your small change affected both your well-being and the planet, and choose one joyful habit you'd like to continue.

Scroll down for a transcription of this episode.

Today’s Guests:

DR. ELIZABETH DUNN is a professor in the Department of Psychology at the University of British Columbia, who studies the ways that time, money and technology affect our wellbeing.

Learn more about Dr. Elizabeth Dunn here: https://dunn.psych.ubc.ca/

DR. JIAYING ZHAO is a Professor in the Department of Psychology and the Institute for Resources, Environment and Sustainability at UBC, Canada Research Chair in Behavioural Sustainability, and UBC Sauder Distinguished Scholar.

Learn more about Dr. Jiaying Zhao here: https://psych.ubc.ca/profile/jiaying-zhao/

Related Science of Happiness episodes:

Climate, Hope, & Science Series: https://tinyurl.com/pb27rep

The Case for Hope, with Rebecca Solnit: https://tinyurl.com/4cj3umbz

Related Happiness Break episodes:

How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm

How to Be in Harmony in Nature—Wherever You Are, With Yuria Celidwen: https://tinyurl.com/5n6pfsn2

Message us or leave a comment on Instagram@scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show:https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/2s4ft9fc

Indigenous artist Dr. Lyla June Johnston leads a 5-minute freewriting exercise about our personal journeys. Autobiographical writing has been shown to help do better in relationships and feel more satisfied in life.

How to Do This Practice:

• Ground yourself: Sit in a comfortable position and take a few slow breaths. Notice the inhale and exhale without trying to change anything. Let your attention settle into your body and the present moment.
• Set a simple intention: Bring to mind the idea of observing your story with curiosity rather than judgment. You’re not trying to write something “good,” just something honest.
• Write the sentence: “I come from a place where…” and pause briefly before continuing. Let the words that follow come from memory, feeling, or imagery—whatever shows up first.
• Free-write without stopping: Keep your pen moving for several minutes (around 3–5 minutes, or longer if you like). Don’t edit, filter, or worry about grammar or meaning. If you get stuck, repeat the prompt and continue.
• Notice what emerged: When time is up, read what you wrote slowly. Notice any themes, emotions, memories, or insights that stand out—without trying to fix or interpret them immediately.
• Reflect and return: Take a moment to acknowledge your experience of the exercise. You might ask: What surprised me? What feels important? Revisit this practice every few weeks or months to notice how your sense of origin and story evolves

Scroll down for a transcription of this episode.

Today’s Happiness Break Guide:

DR. LYLA JUNE JOHNSTON is an Indigenous artist and scholar from the Diné Nation.

Learn about Dr. Lyla June Johnston's work: https://www.lylajune.com/

More Happiness Breaks like this one:

A Compassionate Letter to Yourself: https://tinyurl.com/3j6vtwh3

Finding Yourself in Silence: https://tinyurl.com/3w76t94a

An Affirmation Practice for the New Year: https://tinyurl.com/4f9epzbw

Related Science of Happiness episodes:

How To Tap Your Way to Calm and Clarity: https://tinyurl.com/vtfrt8b7

The Science of Letting Go: https://tinyurl.com/34u2fu48

How Art Heals Us: https://tinyurl.com/88y5r4vr

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

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

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

Transcription: https://tinyurl.com/36m7wn3m

What can a singing bird, a neighborhood walk, and a pair of puppet adventurers teach us about awe? Sit down with Wowsabout! creators Dorien Davies and Halle Stanford to discuss helping kids—and grownups—find wonder wherever they are.

Summary: Kids may be natural wonder-seekers, but how do we help them hold onto that sense of awe as they grow up? On this episode of The Science of Happiness, we talk with Wowsabout! creators Dorien Davies and Halle Stanford about creating a PBS Kids special inspired by awe, the science behind wonder, and why small moments—a bird singing at dawn, a blooming jasmine vine, or a walk around the block—can help us feel more connected to ourselves and the world around us. Together, they explore how cultivating awe can foster curiosity, resilience, creativity, and belonging for children and adults alike.

How To Do This Practice:

• Slow down and set an intention: Pause your usual routine and decide to look for something that inspires wonder.
• Notice what you feel: Tune into physical sensations, like the warmth of the sun, a cool breeze, or your feet touching the ground.
• Look closely at your surroundings: Pay attention to colors, shapes, textures, or movement that you might normally overlook.
• Listen with curiosity: Notice the sounds around you—the birds, the wind, distant voices, or the hum of your neighborhood.
• Follow what captures your attention: If something sparks your interest or amazement, spend a moment with it instead of rushing on.
• Reflect on your experience: At the end of your walk, consider what surprised you and how it made you feel more connected to the world around you.

Try the full practice here: https://ggia.berkeley.edu/practice/awe_walk

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Today’s Guests:

HALLE STANFORD is the creator and writer of Wowsabout!, founder of 7 Crow Stories, Emmy® Award-winning, and twelve-time Emmy®-nominated executive producer of Fraggle Rock: Back to the Rock and The Dark Crystal: Age of Resistance.

DORIEN DAVIES is an Executive Producer, Co-Creator, Co-Writer and Principal Puppeteer on Wowsabout!, Word Party, and Julie’s Greenroom.

Watch Wowsabout! here: https://pbskids.org/videos/wowsabout

Related Science of Happiness episodes:

Cities of Awe Series: https://tinyurl.com/2vyhxvny

How to Find Calm Through Walking: https://tinyurl.com/43dr26re

Related Happiness Break episodes:

How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm

Pause to Look at the Sky: https://tinyurl.com/4jttkbw3

Message us or leave a comment on Instagram@scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show:https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/bdsn3n9e