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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 [email protected] 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

Introducing Niecy Nash: The Power of Loving Yourself Out Loud from The Oprah Podcast. Follow the show: The Oprah Podcast The two-time Emmy award-winning actress and star of Hulu’s all women divorce drama All’s Fair - Ms. Niecy Nash-Betts - joins the Podcast. Nicknamed “The Range” in Hollywood for her extraordinary ability to transcend both comedic and dramatic roles on television and in the movies. Oprah talks to Niecy about how from a young age she manifested her acting career. The two discuss Niecy’s marriage to her ‘’hersband,” Jessica Betts, after being married twice in the past to men. Niecy shares why she didn’t feel the need “to come out” and the mistakes she’s made as a mother to her three adult children. Niecy also takes questions from listeners about her fan-favorite show, All’s Fair on Hulu - now in its second season - and reveals what it’s like working on and off the set with her powerhouse co-stars Kim Kardashian, Sarah Paulson, Naomi Watts, Teyana Taylor and the legendary Glenn Close. And caregivers take note, Niecy talks about the challenges she faces providing care for her elderly father. 00:00:00 - Welcome Niecy Nash 00:02:30 - Niecy knew she was a performer 00:03:15 - Her nickname “The Range” 00:08:00 - Niecy’s Emmy speech 00:10:40 - Has fame changed her? 00:12:45 - Niecy’s greatest luxury 00:14:30 - All’s Fair role 00:19:00 - Favorite outfit from All’s Fair 00:20:20 - Fatal Attraction with Glenn Close 00:22:20 - Niecy’s wig obsession 00:24:00 - Niecy on motherhood 00:26:30 - 6 year wedding anniversary 00:28:30 - On wife Jessica Betts 00:33:45 - Going public on their relationship 00:41:30 - Caretaking her father 00:46:00 - Niecy’s ideal role 00:48:40 - What she would not share 00:49:24 - Rapid fire questions Follow Oprah Winfrey on Social: https://www.instagram.com/oprahpodcast/ https://www.facebook.com/oprahpodcast/ https://www.instagram.com/oprah/?hl=en https://www.facebook.com/oprahwinfrey/ DISCLAIMER: Please note, this is an independent podcast episode not affiliated with, endorsed by, or produced in conjunction with the host podcast feed or any of its media entities. The views and opinions expressed in this episode are solely those of the creators and guests. For any concerns, please reach out to [email protected].

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 [email protected] 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/36cxaa8u

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 [email protected] 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: 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.   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 [email protected] 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 [email protected] 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  [email protected] 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 [email protected] 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. 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 [email protected] 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 [email protected] 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." ciaosamin.com LUCIA JACOBS is a Professor Emerita of Psychology at UC Berkeley. 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  [email protected] 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 [email protected] 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 [email protected] 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  [email protected] 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 [email protected] 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 [email protected] 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 [email protected] 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 [email protected] 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. Scroll down for a transcription of this episode. 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 [email protected] 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. Scroll down for a transcription of this episode. 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 [email protected] 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