Consider what you want to make space for in your life in this 6-minute contemplation guided by Alex Elle. Link to episode transcript: https://tinyurl.com/2vxehzrk How to Do This Practice: Take a few deep breaths. File up your belly on each inhale. Drop your shoulder and soften your body on each exhale. Say these eight phrases to yourself, or your own variation of it. Consider which resonates with you the most: a. “In the presence of fear, I will make space for courage.” b. “In the presence of se...
Nov 03, 2022•6 min•Transcript available on Metacast When was the last time you spent a moment savoring silence? Tricia Hersey, aka The Nap Bishop, guides us through an appreciation of silence and its restorative powers. Link to episode transcript: https://tinyurl.com/2s37nzdy Scientists have found that spending just two minutes in silence can lower your blood pressure and heart rate, even when compared to listening to slow, relaxing music. How to Do This Practice: Find a quiet place to rest. Set a two-minute timer and put it aside. Close your eye...
Oct 20, 2022•10 min•Transcript available on Metacast Jeopardy! champion Amy Schneider tries a body scan meditation to sharpen her focus and calm her nerves as she prepares for the Tournament of Champions. Link to episode transcript: https://tinyurl.com/yckfxnu5 Episode summary : Amy Schneider is the most successful woman to ever compete on Jeopardy!. Part of her winning strategy was to shut down all her mental chatter and completely focus on the competition. But when the cameras are off, she struggles to find the same calm. For today’s show, Amy t...
Oct 13, 2022•19 min•Transcript available on Metacast Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam. Link to episode transcript: https://tinyurl.com/yckujpr3 How to Do This Practice: Think about an area of your life that brings you joy, it could be anything. Imagine yourself experiencing that moment of happiness. Feel the smiles, the peace and laughter. As you reflect on the moment, say to yourself, “may my joy and my happiness increase.” Next, practice “sympathetic joy.” To do this, think abo...
Oct 06, 2022•11 min•Transcript available on Metacast These days, it's hard to imagine befriending people with different politics than your own. But these two men did it using a tried and true practice. Link to episode transcript: https://tinyurl.com/yfuhemz2 Episode summary : When a graphic work of art depicting two men having sex was hung up in a busy hallway on a community college campus, it stirred up a huge controversy. Some students wanted it taken down, while others opposed the idea of censoring art. Instead of retreating to their respective...
Sep 29, 2022•17 min•Transcript available on Metacast Dedicating a little time to tune into your body fortifies you to better handle the stresses of daily life. Link to episode transcript: https://tinyurl.com/38tkd87r How to Do This Practice: Find a quiet place where you feel safe and comfortable.You can be standing, sitting, or lying down. Make sure that you feel relaxed. Close your eyes, and take a few deep, long breaths. Move your attention through your body slowly, part by part. Focus on your feet, then your calves, knees, and so on, until you ...
Sep 22, 2022•7 min•Transcript available on Metacast How do you forgive someone while still holding them accountable? What if that person is yourself? This week, our guest tries a practice in forgiving herself and someone else. Link to episode transcript: https://tinyurl.com/3mbkrn9u Episode summary : Anoosha Syed appreciates her name now, but as a kid, she struggled with feeling different from everyone else. She had friends call her “Annie” and even dyed her hair blonde in an effort to look less Pakistani. Anoosha joins us after trying a practice...
Sep 15, 2022•19 min•Transcript available on Metacast Letting go of our regrets can motivate us to improve and help us grow. Alex Elle, a certified breathwork and writing coach, guides us through a meditation to forgive and accept ourselves. Link to episode transcript: https://tinyurl.com/35tubarw How to Do This Practice: Take a deep breath. As you exhale, remember all you have done in the past that led you to come to be where you are today. Remember that you are allowed to forgive yourself and let it go. Give yourself permission to release any sha...
Sep 08, 2022•11 min•Transcript available on Metacast When's the last time you made a good memory — intentionally? Our guest tries a practice in cultivating positive experiences and taking time to savor them. Link to episode transcript: https://tinyurl.com/2kwpfu7a Episode summary : Life doesn't always hand us good times, but we can benefit as much or more when we create our own happy memories and take time to appreciate them. This week on The Science of Happiness, our guest tries a practice to intentionally create good experiences and reflect on t...
Sep 01, 2022•22 min•Transcript available on Metacast 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. Link to episode transcript: https://tinyurl.com/3mrd6247 How to Do This Practice: Bring your attention to the center of your chest, allow the chest to open, and relax. Notice an open space in your chest when you breathe in. Pause before exhaling, resting your awareness in the space betwe...
Aug 25, 2022•11 min•Transcript available on Metacast Comedian Aparna Nancherla has always struggled with anxiety — can a new technique help her cope? Link to episode transcript: https://tinyurl.com/33y2hta5 Episode summary: Comedian Aparna Nancherla has always struggled with anxiety. Starting a new task at work, writing her book, talking to a baby — you name it, she worries about it. And while she’s built a career in stand-up comedy making light of her struggles, she still suffers. Aparna joins us to share what it’s like to try a new technique to ...
Aug 18, 2022•22 min•Transcript available on Metacast A few slow, mindful paces can lower your cortisol and make you more at ease. Psychologist Dacher Keltner guides you through this Walking Meditation. Link to episode transcript: https://tinyurl.com/5cxymy8e How to Do This Practice: Find a relatively peaceful space that allows you to walk back and forth for 10-15 paces, where you won’t be disturbed or observed. Begin to walk forward slowly, lifting one foot first, then placing it gently on the floor or ground ahead of you, heel first. Notice your ...
Aug 11, 2022•6 min•Transcript available on Metacast What if you could fall in love, or forge deep connections in just 45 minutes? Our guests try out 36 questions with their partners to see if they can strengthen their connection. Link to episode transcript: https://tinyurl.com/3vxdzmnv Episode summary : There are 36 questions that have been shown over and over again in lab studies to help people fall in love or form fast connections. In this week’s episode, we bring back Kristen Meinzer and Jolenta Greenberg of By the Book podcast*.* They recruit...
Aug 04, 2022•18 min•Transcript available on Metacast Connect to yourself and the land you stand on in under 10 minutes with this grounding practice led by Indigenous scholar Dr. Yuria Celidwen. Link to episode transcript: https://tinyurl.com/mwkzku66 How to Do This Practice: If possible, go outside and find some natural ground, like grass or dirt. If you're wearing shoes or socks, take them off and place the soles of your feet directly on the ground. Bring your attention to the earth beneath you. Allow it to hold you, paying attention to how it fe...
Jul 28, 2022•10 min•Transcript available on Metacast When we feel more connected, we're kinder and care more for others. After 21 years of being incarcerated, our guest Simon Liu, of Bay Area Freedom House Collective, tries a practice that helps him remember the profound connections he's made both inside and out of prison // throughout his life. Link to episode transcript: https://tinyurl.com/585nkppu Episode summary : When’s the last time you felt a deep connection with someone, and then really reflected on your connections? This week on The Scie...
Jul 21, 2022•21 min•Transcript available on Metacast Just a few moments of tuning into nature can make you feel more inspired, connected, and less lonely. Let us guide you through a five-minute noticing nature practice — you don't even have to leave the city. Link to episode transcript: https://tinyurl.com/ac4h4uc4 How to Do This Practice: Pause and take notice of the natural elements around you, like trees, clouds, leaves, moving water, animals, bugs and butterflies, etc. Take a moment to allow yourself to truly experience the nature around you, ...
Jul 14, 2022•7 min•Transcript available on Metacast Can practicing mindfulness make us wiser? Judge Jeremy Fogel explores how being present in the moment helps him keep a clear mind and stay connected to his true values. Link to episode transcript: https://tinyurl.com/2fk69bvw Episode summary : What do you think it takes to become wiser, more compassionate, and more open-minded? This week on The Science of Happiness, we bring you one of our most popular episodes. Former district judge Jeremy Fogel shares his insights on how being present can help...
Jul 07, 2022•18 min•Transcript available on Metacast Having close bonds with others is one of the most important things to our happiness. Host Dacher Keltner walks you through a practice you can do with someone else to create new bonds or strengthen old ones. Plus, hear some of his answers to these questions alongside his wife, Molly. Link to episode transcript: https://tinyurl.com/5fchedsa How to Do the 36 Questions for Increasing Closeness Practice: Take a few deep breaths, and notice how you feel. Identify someone with whom you’d like to become...
Jun 30, 2022•8 min•Transcript available on Metacast Apologies are key to successful relationships. But are you doing them right? Link to episode transcript: https://tinyurl.com/38dfpe8p Episode summary : We all have moments when we say or do something we later regret. Then the time comes to make an apology. But a halfhearted “I’m sorry” rarely gets the job done. On this episode of The Science of Happiness, public defender Sam Dugan joins us for a second time to try science-backed tips for making an effective apology. First, she takes a moment to ...
Jun 23, 2022•17 min•Transcript available on Metacast Visualize your best possible self and tap into your inherent enough-ness with this guided meditation by Justin Michael Williams. Link to episode transcript: https://tinyurl.com/25sza2ev How to Do This Practice: Close your eyes, take a few deep breaths and visualize your ideal future self, the person of your dreams you’ve always wanted to be. Try noticing as many details as you can: What color are you wearing, how do you feel, what are you doing, is anyone with you? Answer this question in your m...
Jun 16, 2022•9 min•Transcript available on Metacast Our guest explores how reminding yourself that you don't know everything can have a profound impact on your relationships, and our society. Link to episode transcript: https://tinyurl.com/mry7tv66 Episode summary : Jinho “Piper” Ferreira is a playwright, a rapper, and a former deputy sheriff. His band Flipsyde toured the world, but Jinho wanted to make real change to end police violence against his community – so he became a deputy sheriff himself. He was on the force for eight years before resi...
Jun 09, 2022•14 min•Transcript available on Metacast Take 10 minutes to be guided through a practice of meaningful self-kindness: A self-compassion break with Kristin Neff. Link to episode transcript: https://tinyurl.com/427x7e6c How to Do This Practice: Think of a situation in your life that is difficult and is causing you stress. For this practice, especially if you are new to it, it's better to choose something that is moderately difficult in your life, rather than overwhelming. Call the situation to mind and get in touch with what happened or ...
Jun 02, 2022•9 min•Transcript available on Metacast Have you ever known you're dreaming while you're asleep? Our guests try practices to help induce lucid dreams, and we hear what they can teach us about consciousness. Link to episode transcript: https://tinyurl.com/y4z8suca Episode summary : How do you know you’re awake? Are you sure? Practicing lucid dreaming means taking a step back to question your very consciousness — throughout your day, and even when you’re asleep. It’s no wonder lucid dreaming is associated with mindfulness. In this episo...
May 26, 2022•20 min•Transcript available on Metacast We guide you through a reflection of three things you're grateful for today. This practice is shown to boost happiness, connection, and motivation while reducing stress. Happiness Break is a new series by The Science of Happiness. Link to episode transcript: https://tinyurl.com/3vatpfru How to Do this Three Good Things practice: Take a few deep breaths, and notice how you feel. Think back on your day. Start from when you woke up, and mentally trace your steps forward in time. What was the most b...
May 19, 2022•10 min•Transcript available on Metacast Do you struggle with sleep? This week Drew Ackerman of Sleep with Me podcast tries tips for a good night's sleep, and we explore why it's so important to our well-being. Link to episode transcript: https://tinyurl.com/4zhdc58z Episode summary : A good night’s sleep can be hard to come by, and beating yourself up over not sleeping enough will only make it worse. On this episode of The Science of Happiness, the host of Sleep With Me podcast Drew Ackerman joins us to try science-backed tips for fin...
May 12, 2022•21 min•Transcript available on Metacast Link to episode transcript: https://tinyurl.com/2p8wnyx6 Episode summary : Emanuel Hahn has never been great at asking for help. He didn’t live with his parents after age 12, and consequently, he says he learned to only rely on himself. But now that he’s launching his first book and juggling a freelance career, he knows he can’t do it all on his own. He tried our Ask for Help at Work practice, which challenges you to make a direct request when you need a hand from someone. Emanuel had to pack 80...
Apr 28, 2022•18 min•Ep 46•Transcript available on Metacast Fear is a normal part of our lives — but there are ways we can safely challenge and conquer it. Our guest tries a research-backed way to tackle a fear she's had since elementary school. Link to episode transcript: https://tinyurl.com/58npxmer **Vote for The Science of Happiness in The Webby’s!** https://vote.webbyawards.com/PublicVoting#/2022/podcasts/limited-series-specials/health-science-education\ You’ll have to make an account, but we promise it takes less time than it does to say “The Scien...
Apr 14, 2022•18 min•Ep 45•Transcript available on Metacast Comedian Marilyn Pittman takes stock of what she really wants in life – and makes a plan to get it. Link to episode transcript: https://tinyurl.com/5n7dya5t
Mar 31, 2022•17 min•Ep 44•Transcript available on Metacast High expectations can lead to disappointment, but expecting the worst doesn't feel great, either. This week we explore how to find the balance. Link to episode transcript: https://tinyurl.com/27s3x7n7
Mar 17, 2022•18 min•Ep 43•Transcript available on Metacast Part of life is experiencing pain and loss. And sometimes, finding meaning in it. We explore a writing practice shown to help us come out stronger after difficult times. Link to episode transcript: https://tinyurl.com/4ufxpwaa
Mar 03, 2022•20 min•Ep 42•Transcript available on Metacast 
