Learn research-tested strategies for a happier, more meaningful life, drawing on the science of compassion, gratitude, mindfulness, and awe. Hosted by award-winning psychologist Dacher Keltner. Co-produced by PRX and UC Berkeley's Greater Good Science Center. Follow us on Instagram @HappinessPod.
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Greater Good Science Center Podcasts
Christine Eartheart, Founder of the Center for Thriving Relationships, interviews some of the most inspiring luminaries, thought leaders, and researchers of our time to gain their unique insights on every imaginable aspect of how to experience more love, healing, and understanding in all our relationships. Each episode will open your heart and give you incredible a-ha’s, concrete takeaways, revelatory ways of seeing yourself and others, and an opportunity to experience a more joyful, ease-fi ...
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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 an…
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Happiness Break: Finding Yourself in Silence
6:26
6:26
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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 o…
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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 a…
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Happiness Break: A Meditation to Connect to Your Roots, with Yuria Celidwen
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10:07
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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…
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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 sy…
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Happiness Break: A Science-Backed Path to Self-Forgiveness
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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 y…
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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 …
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Happiness Break: A Meditation for When You Feel Uneasy
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8:11
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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 Wa…
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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 …
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Happiness Break: A Meditation for When Others Are Suffering
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8:55
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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 …
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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 de…
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Happiness Break: How to Awaken Joy, with Spring Washam
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Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam. How to Do This Practice: Reflect on an area of your life that brings you joy—whether it’s a small moment, an activity, or a connection. Imagine experiencing that joyful moment. Feel the smiles, peace, and lightness it brings. Let yourself fully co…
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Bonus: Zakiya Used to Be So Fun (Proxy podcast)
38:34
38:34
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The case of the people person who fell out of love with people. Scroll down for a transcription of this episode. Summary: On this episode of The Science of Happiness, we’re featuring an episode from the Proxy podcast, hosted by Yowei Shaw. The episode follows Zakiya Gibbons, who also appeared on our show recently to explore science-based ways of co…
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What if burnout isn’t a breaking point, but an invitation to slow down, tune in, and hear the intuition you have been trying to say all along? Summary: When we’re deep in burnout, even the simplest decisions can feel overwhelming. This episode of The Science of Happiness explores the difference between urgency and intuition, and what it takes to re…
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Happiness Break: Smiling From The Inside Out
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5:31
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Just a soft smile and a few minutes of breath can shift your mood, lower stress, and deepen your sense of connection. How To Do This Practice: Settle In: Find a comfortable seat, rest your hands gently, and soften your gaze or close your eyes. Breathe and Soften: Take a few slow, deep breaths. In through the nose, out through the mouth, relaxing yo…
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From childhood adventures to post-trauma recovery, explore how our parks support our well-being— and why access to them matters. Summary: Nature has long been a source of wonder, healing, and connection. But access to those green spaces—from neighborhood parks to national treasures—are increasingly at risk. In this episode of The Science of Happine…
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Happiness Break: Embodying Resilience, With Prentis Hemphill
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What if you could tap into your inherent resilience at any time? Prentis Hemphill guides a meditation to turn good memories into a state of resilience. How To Do This Practice: Get Comfortable in Your Body: Find a position, seated, standing, or lying down, that feels right. Move, shake, or sound out anything that helps you arrive in your body. Conj…
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How can we build a sense of hope when the future feels uncertain? Poet Tomás Morín tries a writing practice to make him feel more hopeful and motivated to work toward his goals. Summary: Can writing about your hopes make you feel more optimistic? In this episode, poet Tomás Morin tries a hope-focused writing practice developed by psychologist Charl…
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Happiness Break: A Meditation For When You Have Too Much To Do
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Does your to-do list feel endless? Try this short, guided practice to help you reflect, reconnect, and release the pressure to do it all perfectly. How To Do This Practice: Find a Comfortable Posture: Sit or stand tall with a sense of dignity, grounded, yet relaxed. Take Three Cleansing Breaths: Inhale twice through the nose, then exhale slowly thr…
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What happens when the world sees you as a hero, but you feel lost inside? Abby Wambach, a trailblazer in women’s soccer, shares how facing life’s challenges after retirement helped her discover truth, healing, and self-love. Summary: Abby Wambach spent years chasing excellence as a world-class athlete, only to find that winning gold didn’t bring th…
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Happiness Break: Make Uncertainty Part of the Process
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Through poetic reflection, Yrsa Daley-Ward helps us embrace the in-between moments, reminding us that the unknown can be the very terrain where real change begins. Settle into Stillness: Find a quiet space, get comfortable, and take a few slow breaths to arrive in the moment. Acknowledge the Unknown: Gently notice and name any uncertainty, confusio…
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Learn how poetry can help your brain handle stress, process feelings, and spark insight. Summary: This episode of The Science of Happiness is part of our series Using Art As Medicine. We explore poetry, one of the oldest artforms, powers our brains, calms our nervous systems, and reduces anxiety by opening doors into our psyche. Whether you're read…
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Happiness Break: How to Awaken Your Creative Energy
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8:29
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Spring Washam guides us on a gentle visualization to help you tap into the joy, wonder, and possibility that creativity brings. How To Do This Practice: Settle In: Sit comfortably, close your eyes, and take a few deep breaths to ground yourself in the present moment. Invite Creativity: Silently welcome the creative energy of the universe, setting t…
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We explore how making art can ground us in the present and be a space of healing, connection, and joy. Summary: We explore how creative expression can support emotional resilience and physical healing in the face of life’s hardest moments and how simple acts of art-making— whether painting, drawing, or doodling—can offer grounding, release, and joy…
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Happiness Break: Making Space for You, with Alex Elle
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Consider what you want to make space for in your life in this 6-minute contemplation guided by Alex Elle. Find a quiet place, settle your body, and reflect on where you want more clarity or ease in your life. Breathe deeply, filling your belly on each inhale and softening your body on each exhale. Notice the fears, doubts, or stresses you’re carryi…
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