The Science of Happiness

PRX and Greater Good Science Center
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  • SOCIAL SCIENCES
  • EVERY TWO WEEKS
The Science of Happiness

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.

  1. The Contagious Power of Compassion

    19 DEC

    The Contagious Power of Compassion

    Compassionate dialogue isn’t just about talking and listening—it's a meaningful way to bridge divides, cultivate belonging, and reimagine education as a space for connection. Summary: In this episode of The Science of Happiness, we explore the  role of compassion in education and connecting across differences. We explore the bravery it takes to have tough conversations, how to create spaces where everyone feels they belong, and the profound impact of addressing marginalization in the classroom. Plus, we uncover practical ways to turn these classroom lessons into meaningful, real-world connections and community building. This episode is sponsored by The Arthur Vining Davis Foundations. Scroll down for a transcription of this episode. Today’s Guests: JACKIE JUSTICE, M.A.E.T., is an English and humanities professor at Mid Michigan College, where she teaches courses in writing, literature, culture, and compassion studies.  Read Justice’s article about how learning to bridge differences can help students succeed: https://tinyurl.com/mw7r845h  Learn about our Bridging Differences online course at GGSC: https://tinyurl.com/2wk5h72z JAMIL ZAKI is a professor of psychology at Stanford University and the director of the Stanford Social Neuroscience Lab.  Follow Zaki on Linkedin: https://www.linkedin.com/in/jamil-zaki-b0b4a9192 Follow Zaki on X: https://x.com/zakijam Read Zaki’s Book Hope for Cynics: https://tinyurl.com/mrxtzhmw  More episodes like this one: How to Talk to People You Disagree With: https://tinyurl.com/4cpm8m3a When It’s Hard to Connect, Try Being Curious: https://tinyurl.com/bde6wyu7 Why Compassion Requires Vulnerability: https://tinyurl.com/yxw4uhpf More Happiness Breaks like this one: Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5 Radical Acceptance, with Tara Brach: https://tinyurl.com/ycec7jwt Tell us about your experiences and struggles with compassionate listening. Email us at [email protected] or follow on Instagram @ScienceOfHappinessPod. 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/3x7w2s5s

    19 min
  2. Happiness Break: A Walking Meditation with Dan Harris of 10% Happier (Encore)

    12 DEC

    Happiness Break: A Walking Meditation with Dan Harris of 10% Happier (Encore)

    Trouble sitting still? Learn to practice meditating by simply walking in this practice guided by 10% Happier host Dan Harris.  Scroll down for a transcript of this episode. How to Do This Practice: Begin walking. Bring your awareness to the present moment, noticing sights and sounds around you. When your mind wanders to worries or other thoughts, gently bring yourself back to what you notice around you. See if you can notice the sensations in your leg as you take each step. Continue walking this way as long as you wish. *** The Science of Happiness is committed to sharing stories and research that inspire resilience, compassion, and connection. As we reflect on the past few years, these values feel more essential than ever. Help us continue to provide this free resource and expand its reach. Through December 31, your donation will be matched dollar-for-dollar. Visit GGSC.Berkeley.edu/donate to support the show and make an even bigger impact. *** Today’s Happiness Break host: Dan Harris the host of 10% Happier, a podcast about mindfulness and other practices and thoughts that can support our well-being. Check out Dan’s podcast, 10% Happier:  https://tinyurl.com/48cxcbjm Order his most recent book, Meditation for Fidgety Skeptics: A 10% Happier How-to Book: https://tinyurl.com/44cmjuvd Follow Dan on Twitter: https://twitter.com/danbharris Follow 10% Happier on Twitter: https://twitter.com/10percent Follow Dan on Instagram: https://www.instagram.com/danharris/ Follow 10% Happier on Instagram: https://www.instagram.com/tenpercenthappier/ Follow Dan on Linkedin: https://www.linkedin.com/in/dan-harris-91ba5716b/ Follow 10% Happier on Linkedin: https://www.linkedin.com/company/tenpercent/ If you enjoyed this Happiness Break, you may also like: Moving Through Space, With Dacher Keltner - https://tinyurl.com/5n8dj5v6 Check out these episodes of The Science of Happiness about walking and mind-body awareness. How To Do Good For The Environment (And Yourself) (Walking, With Diana Gameros) - https://tinyurl.com/3zfhhpus How To Focus Under Pressure (Mindful Body Scan, With Amy Schneider) - https://tinyurl.com/5fkdre2v We love hearing from you! Tell us about your experiences with mindful walking. Email us at [email protected] or use the hashtag #happinesspod. Find us on Spotify: https://tinyurl.com/6s39rzus Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus Transcript: https://tinyurl.com/mwbsen7a

    9 min
  3. How To Find Calm Through Walking

    5 DEC

    How To Find Calm Through Walking

    Mindful walking isn’t just a stroll—it’s a science-backed way to reduce, improve concentration, and soak in the beauty of your surroundings at the same time. *** The Science of Happiness is committed to sharing stories and research that inspire resilience, compassion, and connection. As we reflect on the past few years, these values feel more essential than ever. Help us continue to provide this free resource and expand its reach. Through December 31, your donation will be matched dollar-for-dollar. Visit GGSC.Berkeley.edu/donate to support the show and make an even bigger impact. *** Episode Summary: We explore walking meditation, a powerful practice for feeling more centered and grounded. Dan Harris, host of the award-winning 10% Happier podcast, shares how walking meditation helps him manage the residual stress and anxiety from years of war reporting and high-pressure TV anchoring. Then, Dr. Paul Kelly from the University of Edinburgh dives into the science, explaining how walking meditation can reduce stress, sharpen focus, and improve overall well-being. Practice: Acknowledge the presence of your body.  Acknowledge the thoughts and attitudes your mind is naturally thinking about. Acknowledge the nature around you.  Repeat steps 1-3 in intervals.  Link to transcript to come. Walking Meditation: https://tinyurl.com/29dnmndp Today’s guests: DAN HARRIS is a NYT best selling author with his book 10% Happier, and hosts a podcast by the same name. Listen to The 10% Happier Podcast: https://happierapp.com/podcast Follow Dan on Instagram: https://www.instagram.com/danharris DR. PAUL KELLY is a professor from the University of Edinburgh studying mindfulness.  Learn more about Dr. Kelly: https://tinyurl.com/zv7x9xxh More episodes like this one: The Healing Effects of Experiencing Wildlife: https://tinyurl.com/yh238ekp How To Unwind Doing Mindful Yard Work: https://tinyurl.com/4p7drusk More Happiness Break like this one: Walk Your Way to Calm, with Dacher: https://tinyurl.com/mp5cptan Experience Nature Wherever You Are, with Dacher: https://tinyurl.com/mrutudeh Find Calm When You Can’t Clear Your Mind, With Lama Rod Owens: https://tinyurl.com/4ce353nu Tell us about your experiences and struggles with achieving mindfulness. 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 Transcript: https://tinyurl.com/mrx26dsc

    16 min
  4. Happiness Break: 5 Minutes of Gratitude

    28 NOV

    Happiness Break: 5 Minutes of Gratitude

    Psychologist Dacher Keltner guides you through a practice to help you see the good things in your life that you might otherwise overlook. How to Do This Practice: 1. Sit or lay down somewhere comfortable. You may close your eyes if you wish, and take a slow, deep breath in to ground into the present moment. Then, scan your body from head to toe, noticing how you’re feeling in this moment. Let worries and plans clear from your mind. 2. Start by thinking about all the things that make your life comfortable: Clean water on tap, light at the flip of a switch, a roof over your head to protect you from the weather, warmth, and comfort when it gets windy, rainy, or cold. 3. Let your mind wander to all the millions of people who have worked hard to make your life more comfortable: Those who plant and harvest the food you eat, who bring it to markets, people who ensure the water we drink is clean, delivery drivers, teachers, all the people who create art and music and books and films and all the things that can bring us so much meaning, and so on. 4. Think about the acquaintances who bring richness to your life, like a colleague, neighbor, or someone you often see at the gym or a coffee shop. 5. Take a moment to think about what you’re really grateful for today, right now. 6. Notice how you’re feeling now, compared to when you started, and then start to bring movement back to your body, wiggling fingers and toes, maybe slowly standing up. 7. If you have the time, spend a few minutes journaling about what you thought about. Today’s Happiness Break host: Dacher Keltner is the host ofThe 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. This practice was created by Dr. Kathy Kemper, who’s the director of the Center for Integrative Health and Wellness at the Ohio State University. Learn more about some of her work here: https://mind-bodyhealth.osu.edu/ More resources from The Greater Good Science Center: Try GGSC’s online Gratitude Journal, Thnx4: https://tinyurl.com/2s4e4bx6 Take our Gratitude Quiz: https://tinyurl.com/yhbz6cwv Four Great Gratitude Strategies: https://tinyurl.com/2muyff64 Is Gratitude Good for You?: https://tinyurl.com/ycknm2ru Three Surprising Ways Gratitude Works at Work: https://tinyurl.com/yc2c8y4n We love hearing from you! Tell us about your experience with practicing gratitude. Email us at [email protected] or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap Transcript: https://tinyurl.com/r6pkw2xx

    9 min
  5. How To Practice Gratitude When You're Not Feeling Grateful (Encore)

    21 NOV

    How To Practice Gratitude When You're Not Feeling Grateful (Encore)

    One way to feel more thankful for things is to imagine life without them. We explore a practice shown to help you see the bright side, even when you feel down. We know gratitude is good for us, but what if we’re struggling to feel it? This week’s guest, author and podcast producer Stephanie Foo, finds herself missing her close-knit “chosen family” in California since moving to New York. Foo tries a practice called mental subtraction, where she imagines her life without New York.  Later, gratitude researcher Ernst Bohlmeijer  shares how gratitude practices can reshape our emotions and possibly our whole outlook, and how the Mental Subtraction of Positive Events practice can be antidote to taking things for granted. Practice: Take a moment to think about a positive event in your life. It could be a career or educational achievement or a special trip you took. Imagine yourself back in the time of this event. Think about the circumstances that made it possible.  Ponder on the ways in which this event may never have happened. For example, if you hadn’t learned about a certain job opening at the right moment.  Write down all of the possible events and decisions - large and small - that could have gone differently and prevented this positive event from occurring.  Imagine what your life would be like now if you had not experienced this positive event and all the fruits that came from it.  Remind yourself that this positive event did happen and reflect upon the benefits it has brought you. Allow yourself to feel grateful that things happened as they did.  Find the full Mental Subtraction of Positive Events practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/mental_subtraction_positive_events Today’s guests: Stephanie Foo is a radio producer and author of the book What My Bones Know: A Memoir of Healing from Complex Trauma. Learn more about Stephanie and her book: https://www.stephaniefoo.me/ Follow Stephanie on Twitter: https://twitter.com/imontheradio Follow Stephanie on Instagram: https://www.instagram.com/foofoofoo/ Follow Stephanie on Facebook:https://tinyurl.com/yx6pwdnf Ernst Bohlmeijer is a psychology professor who studies gratitude at the University of Twente in The Netherlands.Learn more about Ernst and his work: https://tinyurl.com/2p92p6vn Science of Happiness Episodes like this one: Four Great Gratitude Strategies: https://tinyurl.com/2p9buvkd Tips for Keeping a Gratitude Journal: https://tinyurl.com/3jdbe52u Five Science-Backed Strategies for More Happiness: https://tinyurl.com/bd4ussjt Transcript: https://tinyurl.com/4r84778r

    17 min
  6. Happiness Break: How To Tune Into Water’s Restorative Power

    14 NOV

    Happiness Break: How To Tune Into Water’s Restorative Power

    Indigenous scholar Dr. Yuria Celidwen guides us in a reflection on our interconnection with water, encouraging us to see it as more than just a vital resource, but as kin.  How to Do This Practice: Last week we explored the scientifically backed healing qualities of water, focusing on how connecting with water through sound, sight, and touch can support our well being. This week, indigenous scholar Dr. Yuria Celidwen guides us in a reflection on our interconnection with water, encouraging us to see it as more than just a vital resource, but as kin.   Find a quiet space where you can engage with water— a nearby river, ocean, or even the faucet at home. Focus on the sound of water. Whether it’s the gentle drip from a faucet or the sound of waves, listen deeply to how water calls to you. Contemplate how water transforms between solid, liquid, and gas. Let this remind you of your own potential for transformation. Imagine the water flow, guiding you to feel its presence within and around you, awakening memories, imagination, and a sense of belonging in this shared world. Take a few moments to reflect on how different manifestations of water connect with you.  Today’s Happiness Break Host: DR. YURIA CELIDWEN is an indigenous scholar of contemplative studies, and author of the new book, Flourishing Kin: Indigenous Foundations For Collective Well-Being. Read more on Yuria: https://www.yuriacelidwen.com/#about Follow Yuria on Linkedin: https://www.linkedin.com/in/yuriacelidwen/ Read Yuria’s work on kin relationality: https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2023.994508/full If You Enjoyed This Happiness Break, You Might Also Like: Experience Nature Wherever You Are, with Dacher How to Ground Yourself in Nature, With Yuria Celidwen  Check Out These Episodes of The Science of Happiness:  The Healing Effects of Experiencing Wildlife  How to Do Good for the Environment (And Yourself)  How to Use Your Body to Relax Your Mind (The Science of Happiness) We’d love to hear how this practice goes for you! Let us know how you connect with water in your life. Email us at [email protected]  Find us on Spotify: https://tinyurl.com/6s39rzus Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus Transcript: https://tinyurl.com/59mmr7jc

    8 min
  7. How Water Heals

    7 NOV

    How Water Heals

    Discover how connecting with water through all five senses can support well-being. A growing body of research shows that connecting with water through things like sight and sound and touch can have a positive impact on how we feel, how we think, and even the state of our bodies. This week, we activate all five senses through connecting with water in hopes of applying that research into reality. We hear from an environmental psychologist about the many proven benefits of spending time by water, as well as an indigenous scholar about the view of water not just as vital resources, but as kin that need protecting. Transcript: https://tinyurl.com/mt4sfdbh This episode is supported by Tianren Culture, whose vision is “One Wisdom, One Health.” Tianren Culture is a next-generation social platform that acts as a catalyst to foster positive global values and lifestyles. Practice: This practice is all about connecting your five senses: taste, sight, sound, touch, and smell– all through water. Here are five steps that could help improve your daily routine.  Taste: Create a daily ritual of mindfully drinking water.  Sight: Recenter yourself by seeing bodies of water in person, virtually, or even in your mind's eye. Sound: Listen to the sound of rain, the sounds of waves crashing to reduce stress, or the faucet dripping. Touch: This could be swimming, showers, even placing your hands in water Smell: Take in the different smells of water bodies in nature. Today’s guests: TARANEH ARHAMSADR Based out of Oakland, Taraneh is a mother of two who’s worked in nonprofit communication for over 20 years, all the while being a part time blogger. A little under four years ago, she also co-founded Piper + Enza, a media venture dedicated to empowering families on their health journeys through storytelling.  Read more on Taraneh: https://piperandenza.com/our-team/ Read some of Taraneh’s work: https://www.mother.ly/author/taraneh-arhamsadr/ DR. MATHEW WHITE is a social psychologist researching the relationships between natural environments, physical health, and psychological health. White has worked at the European Centre for Environment and Human Health for nearly 10 years, and is currently continuing his research at the University of Vienna.  Read more on Mathew: https://env-psy.univie.ac.at/about-us/mat-white/ Read more on his research efforts: https://www.ecehh.org/person/dr-mathew-white/  DR. YURIA CELIDWEN is an indigenous scholar of contemplative studies, and author of the new book, Flourishing Kin: Indigenous Foundations For Collective Well-Being. Read more on Yuria: https://www.yuriacelidwen.com/#about Science of Happiness Episodes like this one: The Healing Effects of Experiencing Wildlife: https://tinyurl.com/49pkk6eu How to Do Good for the Environment (And Yourself): https://tinyurl.com/5b26zwkx

    25 min
  8. Happiness Break: Sketching Serenity, With Chris Murchison

    31 OCT

    Happiness Break: Sketching Serenity, With Chris Murchison

    A guided drawing meditation to help you break out of stale thought patterns and maybe even enter a state of flow. No talent required. How to Do This Practice: Grab a piece of paper and something to draw with. Find a comfortable place and start by taking some deep, mindful breaths Take a few moments to take in your environment. What colors, shapes, and objects do you see? Set a timer and for the next two minutes, draw something that caught your attention. Don’t worry about how it looks and try to stay in the moment. Once time is up, spend a moment appreciating what you drew. Think about the impact of slowing down and doing something fun has had on your day. Today’s Happiness Break host: Chris Murchison is a meditation teacher, artist and speaker. He currently works as an independent advisor for organizations interested in improving their work cultures. Check out Chris’s GGSC profile: https://tinyurl.com/32htut6n Learn more about Chris’s art and other work: https://chrismurchison.com/about Follow Chris on Instagram: https://tinyurl.com/4auxk3ur Transcript: tinyurl.com/4cmucasc

    8 min
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Hosts & Guests

About

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.

Information

  • Creator
    PRX and Greater Good Science Center
  • Years Active
    2018 - 2024
  • Episodes
    257
  • Rating
    Clean
  • Copyright
    © Greater Good Science Center
  • Show Website
    The Science of Happiness

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