Self-compassion reduces our feelings of shame and self-doubt. We explore a practice to help quiet our inner critic with kindness. Summary: What does your inner critic sound like? Many of us carry echoes of past misunderstandings, pressures, or expectations. Voices that show up as shame, self-judgment, or the belief that we’re not doing enough. This episode explores a self-compassionate writing practice that helps interrupt those patterns by noticing how we talk to ourselves and learning to respond with more kindness.  How To Do This Practice:  Choose something you feel ashamed about or critical of: Pick a moment or pattern that brings up self-blame, embarrassment, or disappointment. It doesn’t need to be huge, just something that regularly activates your inner critic. Describe the situation honestly and without judgment: Write down what happened and how it made you feel. Let the tone be neutral, like you’re simply acknowledging what’s true. No harsh labels, no minimizing. Imagine someone who loves you speaking to you: This could be a close friend, mentor, future self, or the voice you’d naturally use when comforting someone you care about. Let that tone guide the rest of the letter. Write to yourself with compassion, acceptance, and understanding: Recognize the difficulty, normalize the feelings, offer reassurance and warmth, acknowledge your strengths and intentions. Treat yourself the way you’d treat someone who came to you hurting. Reframe your struggle in a kinder, more accurate way: Gently question the harsh story you usually tell yourself. Identify what was actually happening beneath the shame— survival instincts, past patterns, symptoms, fear, or overwhelm. Offer yourself a more truthful, generous narrative. Set the letter aside then come back and read it: After a little time (an hour or a day), return to what you wrote. Notice how it feels to receive your own compassion. Let the warmth land. Over time, rereading and rewriting letters like this can shift your inner voice toward kindness and authenticity. Scroll down for a transcription of this episode. 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/ 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 Related The Science of Happiness episodes:   Why Compassion Requires Vulnerability: https://tinyurl.com/yxw4uhpf Related Happiness Breaks: Fierce Self-Compassion Break: https://tinyurl.com/yk9yzh9u 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: https://tinyurl.com/et2spbbp

When gratitude feels distant, gently notice what’s here now— creating space for both heaviness and small moments of appreciation. How To Do This Practice: Get Comfortable: Sit upright or lie down. Whatever feels most supportive. Then soften your gaze or close your eyes. Take Three Slow Breaths: Let your body begin to settle. Feel the tension release a little more with each exhale. Notice How You’re Feeling: Without changing anything, simply acknowledge what’s present—tiredness, frustration, numbness, ease—whatever it is. Make Space for What’s Hard: Recognize that the world can feel heavy. It’s okay to hold grief, anger, or stress. You don't have to push it away. Gently Notice the Present Moment: Shift your attention to something neutral: your breath, your feet on the floor, the air on your skin. Just observe. Look for One Small Thing to Appreciate: Ask: Is there anything, however small, I can be thankful for right now? A warm cup of coffee, a slower breath, the fact that you showed up. Today’s Happiness Break Guide: DACHER KELTNER is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley. Related Happiness Break episodes: A Meditation on Original Love: https://tinyurl.com/5u298cv4 Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5 Who Takes Care of You: https://tinyurl.com/5xmfkf73 Related Science of Happiness episodes: Nine Steps to Forgiveness: https://tinyurl.com/vb7kk5ky How to Show Up For Yourself: https://tinyurl.com/56ktb9xc Who’s Always There for You: https://tinyurl.com/yt3ejj6w We want to hear from you! Take our quick 5-minute survey to tell us what you love, what you want more of, and how we can make the show even more inspiring and useful. Everyone who completes the survey can enter a drawing to win a copy of The Science of Happiness Workbook: 10 Practices for a Meaningful Life. Click the survey link in the show notes wherever you’re listening, or go directly to: https://tinyurl.com/happyhappysurvey. Thank you for helping us make the podcast even better! 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/f6xa56mx

Doing good for others benefits our own minds and bodies, as well. We explore the science of kindness. Summary: On this episode of The Science of Happiness we explore how everyday acts of kindness strengthen our sense of connection and belonging, and why our brains are built to feel good when we support others. Drawing from both research and lived experience, we examine how even small gestures can reduce anxiety, increase purpose, and ripple outward through our communities. We also look at why kindness flourishes when it’s spontaneous and genuine, and how practicing it can open us to deeper presence, vulnerability, and joy. How To Do This Practice: Set an intention: Take a moment each evening to reflect on the day ahead and choose a general theme for how you want to show kindness. Like offering gratitude, being more present, or supporting someone who comes to mind. Keep it flexible: Rather than creating a rigid checklist, identify a few broad “buckets” of kindness so you can let opportunities arise naturally. Notice moments to connect: As you move through your day, look for organic openings to offer warmth. Whether through a sincere compliment, a helpful gesture, or simply slowing down to truly listen. Act on what feels genuine: Choose gestures that feel authentic to you and appropriate to the moment, aiming for sincerity over perfection. Reflect briefly: At the end of the day, jot down the acts you did and how they felt—for you and for others—paying attention to small emotional shifts or moments of connection. Stay gentle with yourself: If you miss a moment or a day feels off, reset without judgment; the practice is about cultivating awareness and kindness, not completing a task list. Scroll down for a transcription of this episode. Today’s Guests:  DANA MERWIN is a progressional clown and performer based in San Francisco. Learn about Dana’s Work: https://tinyurl.com/bd6ew95a Follow Dana on Instagram: https://tinyurl.com/dspstzrk DAVID CREGG is a clinical psychologist at South Texas Veterans Health Care System whose research specializes in positive psychology. Find more of David’s work here: https://tinyurl.com/ajay6n6a Related The Science of Happiness episodes:   Why Compassion Requires Vulnerability: https://tinyurl.com/yxw4uhpf The Contagious Power of Compassion: https://tinyurl.com/3x7w2s5s Who’s Always There For You: https://tinyurl.com/yt3ejj6w Related Happiness Breaks: Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x A Meditation for When Others Are Suffering: https://tinyurl.com/2tcp2an9 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: https://tinyurl.com/yx64nk2n

Explore a gentle practice for releasing resentment and finding freedom through forgiveness. How To Do This Practice:  Prepare Your Space and Body: Find a quiet, safe place to sit and take slow, grounding breaths. Notice any tension in your body and gently release it with each exhale. Identify Who You’re Ready to Forgive: Bring to mind two or three people who have hurt you, and start with the one whose actions feel least painful. Reflect on how this hurt still affects your emotions and body. Acknowledge the Hurt: Recognize what happened and how it impacted your life, trust, or well-being. Allow yourself to feel the pain without judgment. Seek to Understand (Without Excusing): Consider what struggles or past hurts might have influenced the other person’s behavior. This step is about seeing their humanity, not condoning their actions. Make the Choice to Forgive: When you feel ready, make an inner decision to release resentment and let go of the burden it carries. Offer kindness, respect, or simply your intention to move forward. Reflect and Offer Yourself Compassion: Notice any small sense of softening or relief, and honor where you are in the process. End by thanking yourself for taking a step toward healing. Scroll down for a transcription of this episode. Today’s Happiness Break Guide:  DACHER KELTNER is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley. Related Happiness Break episodes: A Science-Backed Path to Self-Forgiveness: https://tinyurl.com/yh2a5urt A Note to Self on Forgiveness: https://tinyurl.com/y53tkn87 Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7 Related Science of Happiness episodes: Nine Steps to Forgiveness: https://tinyurl.com/vb7kk5ky The Science of Letting Go: https://tinyurl.com/566t8udf The Contagious Power of Compassion: https://tinyurl.com/3x7w2s5s 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." 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/trnz9x8n

Discover how forgiveness reshapes the brain, eases the body, and helps us move forward with greater compassion and freedom. Summary: Forgiveness isn’t about forgetting or excusing—it’s about releasing the grip of resentment so we can make room for peace. Research shows it also engages empathy, strengthens emotional regulation, and helps us reconnect with what truly matters. In this episode of The Science of Happiness, we look at how forgiveness transforms not just relationships, but our overall well-being. How To Do This Practice: Acknowledge the hurt: Be honest about what happened and how it affected you—avoiding or denying the pain can keep it alive. Empathize with the other person: Try to see their humanity and what might have led them to act as they did, without excusing the harm. Choose to forgive: Decide, for your own peace, to let go of resentment and stop letting the past control your emotions. Offer forgiveness as a gift: Imagine extending understanding or compassion toward the person, even if they never apologize. Commit to your choice: Write it down, share it, or reflect on it as a reminder of your intention when old feelings resurface. Practice holding on to peace: When reminders or emotions arise, return to calm, compassion, or gratitude—strengthening forgiveness over time. Scroll down for a transcription of this episode. Today’s Guests: DR. EVERETT WORTHINGTON is one of the world's leading experts on forgiveness.  Learn more about Dr. Everett Worthington here: https://www.evworthington-forgiveness.com/ DR. EMILIANA SIMON-THOMAS is a neuroscientist and Director of Science at UC Berkeley’s Greater Good Science Center. Learn more about Emiliana R. Simon-Thomas here: https://tinyurl.com/2z7mhjbm Related The Science of Happiness episodes:   The Contagious Power of Compassion: https://tinyurl.com/3x7w2s5s Nine Steps to Forgiveness: https://tinyurl.com/vb7kk5ky Why Compassion Requires Vulnerability: https://tinyurl.com/yxw4uhpf Related Happiness Breaks: A Science-Backed Path to Self-Forgiveness: https://tinyurl.com/yh2a5urt Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7 A Note to Self on Forgiveness: https://tinyurl.com/y53tkn87 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." 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: https://tinyurl.com/566t8udf

We explore Día de los Muertos as a ritual that nurtures community, imbues loss with meaning, and helps us process grief while also connecting through shared joy. Summary: We investigate how Día de los Muertos, or Day of the Dead,  rituals strengthen family ties and cultural identity, and learn about its evolution from a 3,000 year old practice to a global celebration. We look at key elements like the ofrenda and explore how commercialization—like Mattel’s Day of the Dead Barbie—raises questions about balancing tradition with modern influences. This episode is made possible through the generous support of the John Templeton Foundation. How To Do This Practice: Set an intention: Begin by reflecting on who or what you want to honor, focusing on connection and gratitude rather than loss. Let this intention guide the energy of your ritual. Create a space of offering: Choose a spot in your home and make it a place of remembrance. Gather meaningful items like photos, flowers, candles, or anything that holds personal or ancestral significance. Invite the elements: Bring in water, fire, wind, and earth in simple ways—perhaps a candle, a glass of water, a plant, or a piece of fabric that moves gently in the air—to represent balance and harmony. Add a personal touch: Offer something that carries memory, like a favorite food, scent, or song of someone you love. These gestures transform remembrance into a living connection. Gather in community: Invite others to join you in building the altar or sharing stories and food. Coming together in this way turns memory into collective celebration and strengthens belonging. Reflect and release: When the ritual feels complete, take a few quiet moments to notice what you feel. Offer gratitude for the connections that remain and carry their presence forward into daily life. Scroll down for a transcription of this episode.  Today’s Guests: MICHELLE TELLÉZ is an Associate Professor in Mexican-American studies at Arizona State University. Learn more about Michelle: https://tinyurl.com/2ph3can7 MATHEW SANDOVAL, a.ka. "Dr. Muerte," is an artist and Associate Professor at Arizona State University. He is a leading expert on Día de los Muertos. Learn more about Mathew: mathewsandoval.com Related The Science of Happiness episodes:   The Healing Effects of Experiencing Wildlife: https://tinyurl.com/bde5av4z Who’s Always There For You: https://tinyurl.com/yt3ejj6w How Thinking About Your Ancestors Can Help You Thrive: https://tinyurl.com/4u6vzs2w Related Happiness Breaks: A Meditation on Love and Interconnectedness: https://tinyurl.com/ye6baxv3 A Meditation to Connect With Your Roots: https://tinyurl.com/ycy9xazc 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: https://tinyurl.com/jerruy47

Show yourself real self-kindness in less than 10 minutes with this self-compassion break guided by psychologist Kristin Neff. How To Do This Practice: Identify what’s hard right now: Bring to mind a real situation that’s causing you stress, sadness, or self-criticism, something that’s currently difficult. It could be a mistake, a relationship challenge, or a feeling of not being enough. Acknowledge your pain: Notice what’s happening inside you without judgment. Gently name it: “This is hard,” or “I’m really struggling right now.” Remember you’re not alone: Remind yourself that struggle is part of being human. Say something like: “Others feel this way too,” or “It’s normal to have moments like this.” Offer yourself kindness: Bring warmth to the part of you that’s hurting. You might place a hand over your heart, hold your face gently, or clasp your hands. Physical touch helps calm the nervous system and signals care. Speak supportive words to yourself: Say something to yourself that you’d say to a good friend in the same situation like, “I’m here for you.” “It’s okay to be imperfect.” “You’re doing the best you can.” Let the compassion sink in: Take a few slow breaths. Feel your body softening. Notice any sense of calm, warmth, or ease that arises, even if it’s subtle. You can return to this practice anytime you feel overwhelmed or self-critical. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout. Related Happiness Break episodes: The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8 A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x Related Science of Happiness episodes: How to Stick to Your Resolutions in 2024: https://tinyurl.com/mub9z9z4 How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 Why We Need Friends With Shared Interests: https://tinyurl.com/bp8msacj 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/3eep76z6

What happens when imagination meets perception, and ordinary objects come alive? We explore the science of pareidolia. Summary: Our minds are wired to find meaning, even in randomness— which is why sometimes we can see faces and patterns in everyday objects. In this episode of The Science of Happiness, we explore how this phenomenon, called pareidolia, can shift how we experience our surroundings and open ourselves to more creativity, connection, and calm. How To Do This Practice: Pause and settle: Take a few slow breaths and allow yourself to slow down. Let your mind soften its focus. Choose your space: Look around your home, your walk, or wherever you are. Everyday objects work best— walls, trees, clouds, shadows. Let curiosity lead: Notice shapes, textures, or patterns that catch your eye. Don’t try to find something, just observe. See what appears: Allow your imagination to play. Do you see a face, an animal, a tiny scene hidden in plain sight? Stay with it: Notice how it feels to find meaning in randomness. What emotions or memories come up? Reflect and return: Take a final look around. Does your space or the way you see the things around you feel any different now? Scroll down for a transcription of this episode. Today’s Guests: MALIK MAYS is an Oakland-based musician who also releases music under the name Mahawam. Learn more about Malik here: https://mahawam.com/bio ANTOINE BELLEMARE-PEPIN is a neuroscientist and artist, who researches the connection between pareidolia and creativity.  Learn more about Antoine here: https://tinyurl.com/233w9rym Related The Science of Happiness episodes:   The Healing Effects of Experiencing Wildlife: https://tinyurl.com/bde5av4z Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakj How To Tune Out The Noise: https://tinyurl.com/4hhekjuh Related Happiness Breaks: Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7 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: https://tinyurl.com/yzp9hykv

Dedicating a little time to tune into your body fortifies you to better handle the stresses of daily life. How To Do This Practice:  Find your space: Choose a quiet place where you feel safe and comfortable. You can sit, stand, or lie down, whatever helps you relax. If sitting, rest your hands on your thighs; if standing, let them hang by your sides. Begin with your breath: Close your eyes. Inhale slowly to a count of four, feeling your belly and chest expand. Exhale to a count of four, letting your body soften. Notice the temperature of the air as it moves in and out through your nose. Start at your feet: Bring your attention to your feet on the ground. Notice sensations— pressure, warmth, tingling. Gently wiggle your toes. On the next breath, move your awareness to your ankles and calves, then your knees, thanking them for their steady work. Move up the body: With each breath, shift attention upward. Thighs, hips, and lower back, then your stomach. Feel it rise and fall with your breath. Continue up through your back and shoulders, releasing any tension there. Soften the upper body: Turn your attention to your throat, face, and head. Relax your jaw, smooth your forehead, and feel any soft tingling at the top of your head. Then bring awareness to your hands and fingers. Close with awareness: Take a few final deep breaths. On your last exhale, open your eyes gently. Notice how your body feels and carry that awareness into the rest of your day. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: DACHER KELTNER is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley. Related Happiness Break episodes: A Mindful Breath Meditation: https://tinyurl.com/mr9d22kr Embodying Resilience: https://tinyurl.com/46383mhx The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8 Related Science of Happiness episodes: Breathe Away Anxiety: https://tinyurl.com/3u7vsrr5 How To Show Up For Yourself: https://tinyurl.com/56ktb9xc How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 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/4fjwac6y

We explore how embracing uncertainty enables us to move beyond climate anxiety and despair to hope and action, with author and activist Rebecca Solnit. Summary: When you think about climate change, do you feel hope? In this episode of The Science of Happiness, we examine what it means to feel hopeful for the future of our planet. Renowned writer and activist Rebecca Solnit shares why she loves uncertainty, what gives her hope, and how hope empowers her. Later, we hear from climate scientist Patrick Gonzalez about why he believes climate hope is scientifically sound, and how much power we truly have to create meaningful change. How To Do This Practice: Acknowledge the hard stuff: Hope doesn’t come from ignoring reality, it begins with honesty. Naming the fears, grief, or overwhelm we feel about climate change and life’s challenges. Remember uncertainty leads to possibility: Despair often assumes the future is fixed. But history is full of surprises and turning points. When we leave space for uncertainty, we leave space for possibility. Focus on progress, not perfection: Every step forward matters. Clean energy expanding, policies shifting, communities protecting what they love. Small and large wins alike fuel the feedback loop between hope and action. Nourish yourself with beauty, awe, and joy: A sunrise, music, dancing, kindness, or the courage of others can all awaken something bigger in us. Awe quiets despair and helps us see new ways forward. Connect with others: Hope grows when it’s shared. Joining movements, communities, or simply leaning on friends creates a sense of belonging and power. Together, the ants can move the elephant. Practice hope daily: Some days hope comes easily; other days it doesn’t. That’s normal. Journaling, noticing progress, limiting bad news, and showing up in community are all ways to keep practicing. Scroll down for a transcription of this episode.  Today’s Guests: REBECCA SOLNIT is an author, activist, and historian. She has written over 20 books on Western and Indigenous history, feminism, social change, hope, and disaster. Learn more about Rebecca Solnit here: http://rebeccasolnit.net/ PATRICK GONZALEZ is a climate change scientist and forest ecologist at the University of California, Berkeley. Learn more about Patrick Gonzalez here: http://www.patrickgonzalez.net/ Related The Science of Happiness episodes:   Climate, Hope, & Science Series: https://tinyurl.com/pb27rep The Healing Effects of Experiencing Wildlife: https://tinyurl.com/bde5av4z Related Happiness Breaks: How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 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: https://tinyurl.com/3uw3hdk3

Zen and mindfulness teacher Henry Shukman guides us in a meditation that invites us to listen deeply and find clarity in quiet. How To Do This Practice: Find Stillness: Sit comfortably in a quiet space. Close your eyes if you’d like, and allow your body to settle. Bring Your Attention to the Present: Take a few deep breaths. Let go of to-do lists or distractions, gently arriving in this moment. Tune In to the Sounds Around You: Begin to notice the soundscape of your environment. Near or far, loud or soft. Don’t judge or label the sounds, just hear them. Notice Background Silence: Beyond individual sounds, sense the quiet in which all sounds arise. This isn’t just an absence of noise, it’s a felt sense of stillness. Soak in the Quiet: Rest your awareness in this space of quiet. Let it wash over you, soften you, and bring you back to yourself. Gently Return: When you're ready, bring small movements back to your body. Wiggle your fingers or stretch. Open your eyes and carry this quiet awareness into the rest of your day. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: Henry Shukman, is a poet, mindfulness teacher, and author of Original Love: The Four Inns on the Path of Awakening.  Learn more about Shukman’s work: https://henryshukman.com/about Order his book, Original Love: The Four Inns on the Path of Awakening: https://tinyurl.com/mwv5cuxr Related Happiness Break episodes: A Mindful Breath Meditation: https://tinyurl.com/mr9d22kr A Meditation for When You Feel Uneasy: https://tinyurl.com/4x27ut3p Find Calm When You Can’t Clear Your Mind: https://tinyurl.com/3u8k2j8h A Meditation on Original Love and Interconnectedness: https://tinyurl.com/ye6baxv3 Related Science of Happiness episodes: How To Tune Out The Noise: https://tinyurl.com/4hhekjuh How To Show Up For Yourself: https://tinyurl.com/56ktb9xc How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 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/3bs7udur

Learn why uncertainty fuels anxiety and how noticing our body’s stress signals can help us find calm. Summary: One in five adults in the U.S. report living with anxiety, and many of us struggle to control or avoid the feelings that come with it. Science shows that tuning into the body, rather than resisting discomfort, can actually reduce anxiety and strengthen resilience. Join us on The Science of Happiness as we explore what anxiety teaches us about control, uncertainty, and how to care for ourselves with more compassion. How To Do This Practice: Create a quiet moment for yourself: Find a space where you won’t be interrupted—even just for 30 seconds. Close the door, silence your phone, and step away from distractions. Take a deep breath in: Begin with one slow, steady inhale. On the exhale, let your body soften. Keep your breathing gentle, not forced. Do a quick scan: Where are you holding stress? Maybe in your chest, shoulders, or jaw. Simply notice the tightness or pressure without trying to change it. Breathe into those sensations: With each inhale, imagine sending your breath to the place where stress lives in your body. With each exhale, release a little of that tension—like letting it flow out. Name what’s on your mind: Ask yourself: What am I feeling? Am I anxious about the past, worried about the future, or caught up in uncertainty? You don’t need to solve or fix anything—just acknowledge it. Let it go, even briefly: Tell yourself, I don’t have to fix this right now. Allow the stress to soften as you exhale. Even 20–30 seconds can bring a sense of calm and clarity. Scroll down for a transcription of this episode. Today’s Guests:  JENNY LITTLE is a Health and Fitness Director at the Albany YMCA. DR. ELISSA EPEL is a psychologist and professor at UCSF. Her research shows how chronic stress and anxiety affect our bodies at the cellular level. Learn more about Dr. Elissa Epel here: https://www.elissaepel.com/ Related The Science of Happiness episodes:   How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 Hot to Tap Your Way to Calm and Clarity: https://tinyurl.com/psmskjyp How To Tune Out The Noise: https://tinyurl.com/4hhekjuh Related Happiness Breaks: Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7 A Meditation for When You Feel Uneasy: https://tinyurl.com/4x27ut3p A Meditation For When You Have Too Much To Do: https://tinyurl.com/5dvk3d7m 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: https://tinyurl.com/mskvfmv4

When was the last time you thought about your ancestors? This guided meditation by Indigenous scholar Yuria Celidwen will help you connect to your heritage and reap the potent benefits of remembering your roots. How To Do This Practice: Arrive and Center: Find a comfortable position. Close your eyes if you’d like. Place your attention at the center of your chest. Notice how your chest expands as you inhale, pauses, and gently releases as you exhale. Rest in that pause between breaths. Open the Heart Space: Imagine your chest softening and opening. With each breath, sense a feeling of spaciousness there. Let this space become an anchor to return to. Invite Your Lineage: In that pause of breath, bring awareness to your ancestors. Elders of the past, present, and those yet to come. Acknowledge the richness and complexity of your lineage.  Remember Origin Stories: Call to mind the stories of your elders and their elders before them. Picture their journeys, the lands they once touched, and the lives they carried forward. Imagine their footsteps across the earth, leading to where you stand today. Connect Land and Heart: Visualize the lands your ancestors belonged to. The soils, waters, and skies that sustained them. Bring those lands into the center of your chest, merging them with your breath, your heart, and your pause. Feel the connection ripple from them to you, and from you back to them. Rest in Home and Belonging: Let the word home echo silently in your heart. With each breath, feel this home expand outward—into belonging, togetherness, and care for all living beings and for the Earth itself. Rest in that pulse of vastness and possibility. Scroll down for a transcription of this episode. Today’s Happiness Break Guide:  DR. YURIA CELIDWEN is an indigenous scholar of contemplative studies, and author of the book, Flourishing Kin: Indigenous Foundations For Collective Well-Being. Learn more about Dr. Celidwen: https://www.yuriacelidwen.com/ Related Happiness Break episodes: Where Did You Come From: https://tinyurl.com/2y9uyjj6 How To Tune Into Water’s Restorative Power: https://tinyurl.com/2k6ybzrs How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Related Science of Happiness episodes: Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj How Water Heals: https://tinyurl.com/utuhrnh3 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/ycy9xazc

Even just a few minutes of dancing can shift energy, release emotions, and remind us to care for ourselves while we care for others. Summary: Dance isn’t just fun—it’s scientifically shown to make us happier, ease stress, and strengthen social bonds. From swaying in the kitchen to joining a community class, movement helps us regulate our nervous systems and reconnect with joy. In this episode of The Science of Happiness, we explore what the science says about how dancing supports well-being for parents, caregivers, and families. How To Do This Practice:  Pick a Song You Love: Choose music that makes you want to move. Even if it’s just a little sway. It could be something upbeat or a song from your childhood that feels comforting. Start Small: Give yourself permission to move for just five minutes. No pressure to “work out”—the goal is to shift your energy and lift your mood. Follow Your Body: Sway, step, shake, or spin. There’s no right or wrong way. Let your body lead instead of worrying about looking a certain way. Play with Pausing: Try stopping mid-song for a “freeze” moment, then move again. Pausing helps build awareness, self-control, and a sense of play. Invite Connection: If you have kids, family, or friends around, pull them into the movement. Science shows that dancing together strengthens bonds and amplifies joy. Release and Reset: Notice how you feel after moving— lighter, calmer, maybe more grounded. Let dance be a way to release tension and return to your day with more energy. Scroll down for a transcription of this episode. Today’s Guests:   MAGDALENE MARTINEZ is a licensed clinical social worker who works with children, teens and adults.  Learn more about Magdalene here: https://www.oceandustwellness.com/ DR. ÖZGE UGURLU is a behavioral scientist in the social interaction lab at UC Berkeley. Her research centers on emotions, self-control, and child development. Add Dr. Ugurlu on Linkedin here: https://www.linkedin.com/in/ozge-ugurlu Related The Science of Happiness episodes:   Caring for Caregivers Series: https://tinyurl.com/4k2hv47j Our Caring for Caregivers series is supported by the Van Leer Foundation, an independent Dutch organization working globally to foster inclusive societies where all children and communities can flourish.  To discover more insights from Van Leer Foundation and others on this topic, visit Early Childhood Matters, the leading platform for advancing topics on early childhood development and connecting diverse voices and ideas across disciplines that support the wellbeing of babies, toddlers and caregivers around the globe. 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.

Through breath, compassion, and kind words to yourself, this guided meditation helps you forgive yourself, let go, and move forward with love. How To Do This Practice: Get Comfortable: Sit upright but relaxed. Close your eyes or soften your gaze, and take a few slow, deep breaths. Inhale gently through your nose and slowly, twice as long, through your mouth. Bring Something to Mind: Think of a mistake, harsh word, or regret you’re holding against yourself. Notice how it feels in your body, without judging it. Acknowledge What Happened: Silently say to yourself: “I acknowledge that I made this mistake.” Take a breath. Remember Your Humanity: Remind yourself: “I am human. Being human means I will sometimes fall short.” Offer Forgiveness: Place a hand over your heart (or somewhere comforting) and repeat: “I forgive myself for this. May I learn from it and move forward.” Close with Kindness: Breathe deeply. Once more, say: “I forgive myself. May I treat myself with kindness.”  Check In with Your Body Again: Notice if anything feels lighter or softer—maybe your breath, your shoulders, or your chest. Allow yourself to rest in that shift, however small. Take one final deep breath: When you feel ready, gently open your eyes and return to your day. Scroll down for a transcription of this episode.  Today’s Happiness Break Guide: DACHER KELTNER is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley. Related Happiness Break episodes: A Meditation on Original Love: https://tinyurl.com/5u298cv4 Who Takes Care of You: https://tinyurl.com/5xmfkf73 A Note to Self on Forgiveness: https://tinyurl.com/y53tkn87 Related Science of Happiness episodes: Nine Steps to Forgiveness: https://tinyurl.com/vb7kk5ky How to Show Up For Yourself: https://tinyurl.com/56ktb9xc This episode is part of "Putting the Science of Forgiveness into Practice," a multiyear project run by the Greater Good Science Center and supported by the Templeton World Charity Foundation (TWCF). Learn more about forgiveness on TWCF's Discover Forgiveness website. 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/yh2a5urt

Research shows that simple practices such as self-hugs, soothing touch, and hand-to-heart can calm the nervous system, supporting caregivers and the children in their care. Summary: From parents to teachers, caregiving can be overwhelming and exhausting. This episode of The Science of Happiness dives into simple touch-based strategies that promote calm, reduce stress, and foster stronger connections. Researchers share how even brief moments of self-soothing or supportive touch can improve mental and physical health for caregivers and children.  How To Do This Practice:  Sit or stand comfortably and take a moment to notice your body. Soften your jaw and shoulders. If it feels safe, close your eyes or lower your gaze. Place one hand on your belly, both hands over your heart, or give yourself a self-hug— whatever feels most comfortable and natural. Let the weight of your hands feel steady and supportive. Take a slow inhale through your nose and a longer exhale through your mouth. Silently repeat a kind phrase to yourself, like “How can I be a friend to myself today?” and “It’s okay to make mistakes.” Feel the warmth and weight of your hands. On each exhale, invite a little ease into your face, shoulders, belly, and back. Notice any tiny shift toward calm. Wrap your arms around your torso and apply comfortable pressure, finishing with a gentle self-hug before returning to your day.  Scroll down for a transcription of this episode. Today’s Guests: THERESA ALEXANDER is a pre-K teacher based in Arlington, Virginia, with nearly 20 years of teaching experience. She’s also a new mother. MICHAEL BANISSY is a psychology professor at University of Bristol and the author of “Touch Matters: Handshakes, Hugs, and the New Science on How Touch Can Enhance Your Well-Being.” Learn more about Michael here: https://www.banissy.com/ Related The Science of Happiness episodes:   Caring for Caregivers Series: https://tinyurl.com/4k2hv47j Related Happiness Breaks: The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8 Our Caring for Caregivers series is supported by the Van Leer Foundation, an independent Dutch organization working globally to foster inclusive societies where all children and communities can flourish.  To discover more insights from Van Leer Foundation and others on this topic, visit Early Childhood Matters, the leading platform for advancing topics on early childhood development and connecting diverse voices and ideas across disciplines that support the wellbeing of babies, toddlers and caregivers around the globe. 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: https://tinyurl.com/4ppzs8kw

In this guided meditation with poet and teacher Henry Shukman, learn how allowing discomfort, rather than resisting it, can open the door to greater calm and self-compassion. How To Do This Practice:  Find a Comfortable Position: Sit comfortably, either upright with your head balanced or reclining, and relax your jaw, shoulders, and hands. Invite Warmth and Softness into the Body: Gently bring awareness to different parts of your body—chest, belly, seat, legs, and feet. Imagine a gentle sweep of rest and quiet spreading through you, like a soft, warm wave. Notice Any Unease Without Trying to Change It: See if you can detect any subtle unease or restlessness. Instead of pushing it away, simply acknowledge it. Soften and Warm the Whole Torso: Move your awareness to the shoulders, sides, back, chest, and belly. Imagine each area softening like warm wax. Let this warmth frame your torso, surrounding even areas of tension or discomfort. Hold What You Find in Loving Awareness: Rather than trying to “fix” or remove unease, allow it to be held by your warmth and softness.  Return Gently: When you feel ready, slowly bring small movements back into your body. Open your eyes and notice your surroundings, carrying a sense of warmth and acceptance with you. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: Henry Shukman, is a poet, mindfulness teacher, and author of Original Love: The Four Inns on the Path of Awakening.  Learn more about Shukman’s work: https://henryshukman.com/about Order his book, Original Love: The Four Inns on the Path of Awakening: https://tinyurl.com/mwv5cuxr Related Happiness Break episodes: Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5 Embodying Resilience: https://tinyurl.com/46383mhx A Meditation on Original Love: https://tinyurl.com/5u298cv4 Related Science of Happiness episodes: Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7 How To Show Up For Yourself: https://tinyurl.com/56ktb9xc How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 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/4x27ut3p

There’s a tapping practice shown to ease stress, balance emotions, and support healing. We explore the science behind Emotional Freedom Technique, or EFT. Summary: Emerging research shows that a body-tapping technique called Emotional Freedom Technique, or EFT, can help calm the nervous system, improve emotional awareness, and support healing from trauma. In this episode of The Science of Happiness, we follow illustrator Minnie Phan's journey of using this evidence-based practice to connect with herself, care for her mental health, and create from a place of resilience. How To Do This Practice:  Identify the issue: Choose one specific feeling, thought, or physical sensation that’s bothering you, such as stress, sadness, or tension in your body. Rate the intensity: On a scale of 0 to 10 (with 10 being the most intense), rate how strongly you feel it right now. This will help you notice changes as you tap. Create your setup statement: Say a phrase that names your feeling and affirms self-acceptance, such as: "Even though I feel anxious, I fully and completely accept myself." Gently tap 5–7 times on each point: Side of hand, inner eyebrow above your nose, side of eye, under eye, under nose, chin, collarbone, under arm, and top of head. Repeat while tapping: As you tap each point, repeat a shortened reminder phrase (e.g., “I feel anxious” or “I accept myself”) while taking slow, steady breaths. Reassess and repeat if needed: Pause, take a breath, and rate your intensity again. Continue another round or two until you notice a shift toward more calm or ease. Scroll down for a transcription of this episode. Today’s Guests: MINNIE PHAN is an illustrator and publisher of the picture book, The Yellow Áo Dài. Phan has also collaborated with Pulitzer Prize winning author Viet Thanh Nguyen on the book, Simone.  Learn more about Minnie Phan here: https://www.minniephan.com/ Follow Minnie Phan on Instagram: @minnie_phan  DR. PETA STAPLETON is a world-leading researcher in the Emotional Freedom Technique.  Learn more about Dr. Peta Stapleton here: https://www.petastapleton.com/ Follow Dr. Peta Stapleton on LinkedIn: @petastapleton Related The Science of Happiness episodes:   How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 The Science of Humming: https://tinyurl.com/4esyy6nd Related Happiness Breaks: Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8 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: https://tinyurl.com/psmskjyp

Witnessing the suffering of others can be deeply painful. In this guided meditation, Anushka Fernandopulle helps you cultivate both compassion and the ability to soothe yourself in the face of that pain. How to Do This Practice: Find somewhere peaceful, sit down and get comfortable. Once you’re ready, gently close or soften your eyes. Start taking deep breaths and relax your body. Part by part, release tension in different areas of your body. Think of someone or a group of people you know or have heard of who may be having a hard time. Bring to mind an image of them. Connect with whatever it is they are struggling with. Mentally, make some wishes of compassion for them. For example, “May you be free from pain.” Or, “I am here with you.” You can also use this practice to focus on your own pain. To do this, call to mind your struggles and give yourself the same compassion you gave others. Scroll down for a transcription of this episode.  Today’s Happiness Break guide: ANUSHKA FERNANDOPULLE is a meditation teacher who trained in Buddhist meditation for over 30 years. After studying Buddhism at Harvard, she spent four years in full-time meditation training in the U.S., India, and Sri Lanka. Check out Anushka’s upcoming meditation retreats: https://www.anushkaf.org Follow Anushka on Instagram: https://tinyurl.com/ytn3vvhz Check out Anushka’s Dharma Talks: https://tinyurl.com/ydacvamn Related Happiness Break episodes: Fierce Self-Compassion Break: https://tinyurl.com/yk9yzh9u Who Takes Care of You: https://tinyurl.com/5xmfkf73 A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y Related Science of Happiness episodes: How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 How To Show Up For Yourself: https://tinyurl.com/56ktb9xc Are You Remembering the Good Times: https://tinyurl.com/483bkk2h 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/2tcp2an9

Music helped former Talking Heads frontman David Byrne come out of his shell and connect with others—and research shows he's not alone. We explore the science behind how music shapes our social lives. Summary: Musician and artist David Byrne reflects on how music opened his world as a shy kid, offering both an outlet and a sense of belonging. We delve into the science behind music's social power and how it can offer both personal transformation and collective healing. How To Do This Practice: Tune Into What Moves You: Think back to the first songs or sounds that made you feel something—excitement, belonging, or wonder. Create a playlist that reflects those emotions or moments. Create Space to Listen Deeply: Put away distractions and really listen. Whether it's on a walk, lying down, or with headphones. Let the rhythm, lyrics, or mood take you somewhere new. Use Music as a Mirror: Notice how the music reflects your mood, identity, or desires. Ask yourself: What is this music helping me feel or understand about myself? Make Music, Even Imperfectly: Play an instrument, sing in the car, hum along. Do whatever feels natural. Self-expression through music doesn’t require perfection, only sincerity. Share It With Others: Invite someone to listen with you, send a favorite song to a friend, or sing with a group. Social connection strengthens when we engage in music together. Let Music Move You Into Action or Insight: Reflect on what the music stirs in you. Does it inspire creativity, protest, healing, or joy? Let that feeling guide how you show up in the world. Scroll down for a transcription of this episode. Today’s Guests: DAVID BYRNE is an artist, writer, filmmaker, record producer, and frontman and guitarist for the band Talking Heads. Visit David Byrne’s official website here: https://whoisthesky.davidbyrne.com/ PATRICK SAVAGE is an associate professor in the Faculty of Environment and Information Studies at Keio University in Japan. Learn more about Patrick Savage here: https://tokyo.mutek.org/en/speakers/patrick-savage Related The Science of Happiness episodes:   The Science of Awe Series: https://tinyurl.com/3jz8rnev The Science of Singing Along: https://tinyurl.com/4nbb3v76 The Science of Humming: https://tinyurl.com/4esyy6nd How Music Can Hold and Heal Us: https://tinyurl.com/49svzn4v Related Happiness Breaks: Music to Inspire Kindness in Kids: https://tinyurl.com/yjk344rd A Humming Technique to Calm Your Nerves: https://tinyurl.com/mr42rzad 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: https://tinyurl.com/24ajj7xr