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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What if you had a magic wand and could better the world in any way? What would you do? We explore a practice shown to help you find your purpose and feel more motivated, resilient and fulfilled in life.
Link to episode transcript: https://tinyurl.com/bp7wv7ft
Episode Summary
What’s your greater purpose in life? It’s a tough question, especially if you’re feeling uncertain about your future. In this episode, our guest explores that very question—and gets handed a magic wand with the power to make the world a better place.
Think about the world you live in – your home, your community, and the world at large.
Imagine you’ve been given a magic wand, and you can change anything you want to change in the world. What would you want to be different? Why? Describe your ideal world in writing.
Now, reflect on what it would take to change the world in this way. Is there anything you can do to help move the world closer to this ideal? If so, explain how; if not, explain why not.
Guest: Selina Bilal is a UC Berkeley undergraduate student who is studying psychology, and a Fellow at Greater Good Science Center, where we produce The Science of Happiness
Expert Guest: Kendall Cotton Bronk is a professor of psychology in the Division of Behavioral & Social Sciences at Claremont University.
Learn more about Bronk’s work: https://tinyurl.com/3s9sjp2d
Visualizing Your Purpose, With Dacher: https://tinyurl.com/3jvnv35y
Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu 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
Happiness Break: A Meditation on Becoming A Gift To Life
jeudi 22 août 2024 • Durée 09:14
Our happiness is interconnected with the well-being of others, both people and the natural world. Step outside of you can, or imagine the outdoors from wherever you are now, and join us for a meditation that’ll help us be better stewards of the natural world.
A meditation on how we can give back to the earth, led by indigenous activist, artist, and scholar Dr. Lyla June Johnston.
How To Do This Practice
Sit and take four deep breaths to honor the four sacred directions.
Take a moment to stop, and step outside and see what life flourishes from.
Take notice of the little things – a bird bath that provides a safe place for the birds to drink and to bathe.
Think about how you can give a small gift to life., Maybe you could plant fruit or nut-bearing trees that could feed you,your neighbors, and the wildlife around you.
Following this meditation, think about ways that you can make this a reality. You could order a bird bath from your local feed store.
Think of the metaphor of the bird bath. A bird bath is a human creation. And it's a gift to birds. It doesn't benefit us at all. It truly is just a gift to a species outside of our own.
Reflect on how this is truly what human beings were born to do – born to be givers, stewards, and caretakers of the earth.
Guest Host: Dr. Lyla June Johnstonis an indigenous activist, artist, and scholar from the Naaneesht'ezhi Taach'iinii clan of the Diné Nation.
Everyday activities, such as cleaning and gardening, can be sources of joy and opportunities for mindfulness. This week, our guest shares his experience practicing mindful sweeping on the temple stairs in Kyoto, Japan with Shoukei Matsumoto, a Buddhist monk.
The Science of Happiness is now Instagram, and we'd love for you to follow us! You can find us at @ScienceofHappinessPod. We're going to go behind the scenes of our episodes, and share how to do the practices we talk about on the show. The first 100 followers will be included in a raffle to win a signed copy of host Dacher Keltner's newest book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life.
Episode summary: Many of us see yard work as a chore. But what if we shift our perspective and instead see it as an opportunity to practice mindfulness? This week on The Science of Happiness, our guest shares his experience of sweeping the steps of a Buddhist temple in Kyoto, Japan, and the mindfulness and mental processes involved in the practice. Then, we hear from Shoukei Matsumoto, a Buddhist monk and author, about the practice of cleaning as a form of mindfulness.
Practice: The next time you’re tending to your garden, picking up trash on your sidewalk, watering the plants, or doing other chores, spend a few minutes practicing mindfulness by slowing down and really being present with the activity and your own body's movements while you do it.
Today’s guests:
Matt Heron is a Canadian who has been living and working in Japan for five years.
Shoukei Matsumotois a Buddhist monk and cleaning enthusiast in Kyoto, Japan. He is the author of “A Monk’s Guide to a Clean House and Mind,” which has been translated into 18 languages, including English
Happiness Break: How to Awaken Joy, with Spring Washam
jeudi 6 octobre 2022 • Durée 10:42
Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam.
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 about someone you know having a great experience.
As you think of them in their joy, say to them in your mind, “May your joy and happiness increase.” Or you can also say, “I'm happy for your happiness. May your happiness continue.”
Remember that happiness is infinite. Being joyful for others is a way to increase your joy.
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 echo chambers, two students who disagreed had a public debate. It was so successful, they actually went on to create a discourse club on campus. We learn the tactics that helped them navigate a divisive topic with their civility and differing values intact. Later, we hear from psychologist Cynthia Wang on how taking someone else’s perspective can bring people of different backgrounds together and disrupt stereotyping.
Practice:
Think of someone whom you might be at odds with — perhaps they have different political beliefs, or they’re not part of your ethnic or religious group, or they have arguments with you.
Take a moment to imagine yourself as this person, seeing the world through their eyes. Recall a moment you shared with this person and think how you, as this person, experience that shared situation. What does the world look like from their point of view?
Try to imagine how it feels to be them as vividly as possible. Ask yourself questions such as, what emotions are they experiencing? How might that feel in their body? How might their feelings in the situation differ from yours?
If you’re in a debate with this person, try taking their side and formulate an argument on their behalf. You might understand more nuances about their views.
If you have the time, you can even try to imagine a day in your life as this person.
Find the bridging differences playbook in our Greater Good in Action website:
Happiness Break: Six Minutes to Connect with Your Body, with Dacher Keltner
jeudi 22 septembre 2022 • Durée 07:05
Dedicating a little time to tune into your body fortifies you to better handle the stresses of daily life.
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 get to the top of your head. Without judgment, notice what sensations you can identify in each part of the body.
When your mind wanders, gently and with self-kindness, guide your attention back to the part of the body you’re focusing on in the present moment.
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.
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 in forgiveness. Anoosha explores the complexities of forgiving someone who’s in a position of power and privilege and should know better, like the teacher who always mispronounced her name. Then, Anoosha took the practice a step further and directed it inward. She shares what it was like to forgive her younger self for not being as proud of her culture as she is today. Later, we hear from psychologist Dr. Lydia Woodyatt about the power of self-compassion and affirming our important values to release us from destructive self-blame while still holding ourselves accountable when we need to.
Practice:
Make sure you know how you feel about what is going on and be able to articulate it. Then, tell someone you can trust about your experience.
Tell yourself you will feel better because of this forgiveness. Forgiveness is for you, not for others.
Remember, forgiveness does not necessarily mean reconciling with the person who upsets you or condoning the behavior.
Recognize that your primary pain comes from hurt feelings, thoughts, and physical discomfort you are experiencing now, not from the thing that offended or hurt in the past.
Practice stress management to soothe yourself when you're feeling overwhelmed. Try things like mindful breathing or going for a walk.
Remind yourself that you cannot expect others to act in the way you think they should, but it’s ok to hope that they do.
Happiness Break: A Note to Self on Forgiveness, with Alex Elle
jeudi 8 septembre 2022 • Durée 11:11
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.
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 shame that you’re carrying. Forgive yourself.
Think of the good things about yourself. Trust your worth and acknowledge that you are evolving. Remember, you are worthy of good things even when you think you are now.
When you're ready, you can bring your attention back to the present moment. Take a few deep breaths in through the nose, and out through the nose. Drop your shoulder and unclench your jaw.
If you'd like to take this practice a step further, you can write your own letter of self forgiveness, it can start with “Dear self, I forgive you for …”
Today’s Happiness Break host:
Alex Elle is a certified breathwork coach, author and restorative writing teacher. Her new book, How We Heal, will come out soon.
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.
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 them. Deandrea Farlow is a member of the Bay Area Freedom Collective, a re-entry home where formerly incarcerated people can find community and connections. Deandrea brings us into his experience with this practice, and shares what it’s like to find strength through the hardest times as well as positive events, like the ones he created for our show. Psychologist Meg Speer explains how ruminating on good times can actually change the way we respond to stress. .
Practice: Creating and Recalling Positive Events
1. Do an activity that you enjoy doing alone.
2. With a friend, do something that you enjoy doing with others.
3. Do something that you consider personally important and meaningful.
4. Then take a step back and really think about these three events. Write about how they make you feel. Talk about it with a friend, or just really think about it.
Learn more about this practice at Greater Good In Action:
Deandrea Farlow is a member of the Bay Area Freedom Collective, a home by and for formerly incarcerated people, which provides resources and support for their re-entry.
Happiness Break: A Meditation to Connect to Your Roots, with Yuria Celidwen
jeudi 25 août 2022 • Durée 10:43
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.
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 between breaths, then breathe out. Contemplate the pause that connects the constant flow between openings and returning.
In that pause, contemplate your lineage. Think about the origin stories of your elders, their own elders, and their own elders, moving back in time.
Think about those elders and the lands that touched their feet. Imagine bringing that land into the center of your chest, into the pause between breaths.
Today’s Happiness Break host:
Dr. Yuria Celidwenis an Indigenous scholar of Nahua and Maya descent. She also works at the United Nations to advance the rights of Indigenous peoples and environmental sustainability.
Feeling the Awe of Nature From Anywhere, With Dacher: https://tinyurl.com/y4mm4wu9
Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu 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
Follow Shoukei on instagram: https://tinyurl.com/4e2jk7xt
Follow Shoukei on Linkedin: https://tinyurl.com/48xkr9ew
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.
Tell us about your mindful gardening experiences! Email us at happinesspod@berkeley.edu 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
We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.
Dr. Cynthia Wang is the clinical psychology professor at Northwestern University. She’s also the executive director of the Dispute Resolution Research Center at the Kellogg School of Management.
Tell us about your experiences of bridging differences by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod.
Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or copy and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap
We love hearing from you! Tell us about your experience with the body scan meditation. Email us at happinesspod@berkeley.edu or using the hashtag #happinesspod.
We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.
Find another way to achieve the positive outcome you had hoped for in the first place.
Instead of focusing on your hurt feelings, look for the bright side of things. Focus on what’s going well for you.
Change the way you look at your past so you remind yourself of your heroic choice to forgive..
Dr. Lydia Woodyatt is an associate professor in Psychology at Flinders University in Australia. She studies wellbeing, justice, emotions, and motivation.
We love hearing from you! Tell us how letting go of your regret makes you feel. Email us at happinesspod@berkeley.edu or using the hashtag #happinesspod.
Leave us a 5-star review and copy and share this link: pod.link/1340505607
We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.
Meg Speer is a postdoctoral researcher in the SCAN lab at Columbia University. She studies how autobiographical memories and positive thoughts affect our brain function.
We love hearing from you! Tell us how connecting to your ancestors made you feel. Email us at happinesspod@berkeley.edu or using the hashtag #happinesspod.
Leave us a 5-star review and copy and share this link: pod.link/1340505607
We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.
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