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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. (instagram.com/scienceofhappinesspod/#)
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Happiness Break: A Meditation to Help You Sit with Grief
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 Thi
What If Thinking About Death Could Make Us Feel More Alive?
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
Happiness Break: A Breathing Technique to Help You Relax
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: • Prepa
How to Breathe Away Anxiety
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 surfe
Happiness Break: A Practice In Appreciating Your Friends
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, relaxin
How Smell Shapes Memory
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 un
Happiness Break: A Meditation on the Uniqueness of Your Voice
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 ancestor
How to Protect Your Brain as You Age
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 a
Happiness Break: Tap into the Joy That Surrounds You
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, c
Talk To A Stranger—It’s Good For You
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:
Happiness Break: A Practice In Moving Through Stress
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 noti
Where To Look For Joy
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 someth
Happiness Break: A Body Scan for Calm and Ease
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
Why You Can’t Do It Alone
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 an
Happiness Break: Holding Truth With Compassion
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 organize
Why Revenge Feels So Good—and Why It Hurts Us
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 a
Happiness Break: A Meditation to Move Through Anger
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
How Joy Helps Save the Planet
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, sustai
Happiness Break: Where Did You Come From? A Guided Reflection Practice
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:
How To Find the Wow In Life
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. Summar
Happiness Break: A Compassionate Letter to Yourself
Take less than 10 minutes to write yourself a letter of care, compassion, and encouragement with psychologist Kristin Neff in this research-backed practice. How To Do This Practice: • Choose an area of self-judgment: Think of one aspect of
Finding Common Ground in Uncomfortable Times
Across school campuses and communities, students and educators are discovering how listening, curiosity, and everyday conversations can open pathways across differences and help restore a sense of shared humanity. Summary: How do we learn t
Happiness Break: A Walking Meditation With Dan Harris of 10% Happier
Trouble sitting still? Learn to practice meditating by simply walking in this practice guided by 10% Happier host Dan Harris. How To Do This Practice: • Start walking at a comfortable pace in a place where you can move without rushing. • No
How To Step Away from Anxiety
Do you have a hard time calming your nerves? Author Raina Telgemeier tries a practice to get out of her head, one step at a time. Summary: In this episode of The Science of Happiness, bestselling graphic novelist Raina Telgemeier reflects o
Happiness Break: The Unexpected Joy of Slow Looking
What happens when you linger and look closely at a piece of art? Nathalie Ryan, an educator from the National Gallery of Art in Washington D.C., guides us through a slow looking practice shown to help deepen your sense of awe, presence, and
The Art of Slowing Down
What happens when we slow down enough to really experience art? We visit a museum to discover how slow looking at art can cultivate awe, empathy, and a greater sense of connection in a distracted world. Summary: Art has the power to move us
Happiness Break: A Meditation to Inspire a Sense of Purpose
Take a few minutes to reflect on someone who inspires you, and how you can embody the values you admire in them. How To Do This Practice: • Arrive and Settle: Find a quiet place to sit or stand. Gently close your eyes or soften your gaze. T
An Awe Walk Through History and Possibility
Noticing the history and beauty around us can shift how we see ourselves—and our communities. An awe walk through Harlem reveals how the stories embedded in public spaces can spark connection, perspective, and a sense of what’s possible. Su
Happiness Break: A Loving-Kindness Practice for Yourself
In this gentle practice, psychologist Kristin Neff helps us extend loving kindness inward, offering ourselves the same care and goodwill we naturally give to others. How To Do This Practice: • Settle into your body: Sit comfortably, close y
How Cities Can Make Space for Awe
A simple experiment turning a parking space into a parklet reveals how small changes to public spaces can spark connection, belonging, and awe. Summary: What if even the smallest changes to our cities could transform how we feel and connect
