The Science of Happiness

PRX and Greater Good Science Center
  • 4.5 (22)
  • 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. Happiness Break: How to Awaken Joy, with Spring Washam

    23 JAN

    Happiness Break: How to Awaken Joy, with Spring Washam

    Scroll down for a transcription of this episode Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam. How to Do This Practice: Reflect on an area of your life that brings you joy—whether it’s a small moment, an activity, or a connection. Imagine experiencing that joyful moment. Feel the smiles, peace, and lightness it brings. Let yourself fully connect with the positive emotions. As you reflect, silently say to yourself, “May my joy and my happiness increase.” Allow this intention to sink into your heart. Bring to mind someone in your life who is experiencing happiness or success. Picture them in their joyful state. In your mind, say to them, “May your joy and happiness increase.” Or, “I’m happy for your happiness. May your happiness continue.” Remind yourself that joy is limitless, like the stars in the universe. Celebrating the joy of others enhances your own happiness. 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 and her new book: https://www.springwasham.com/ Follow Spring on Instagram:https://www.instagram.com/springwasham/ Check out Spring’s YouTube channel: https://tinyurl.com/22njyd29 Related Happiness Break episodes: Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x Wishing Others’ Well, With Anushka Fernandopulle: https://tinyurl.com/jrkewjs8 Related Science of Happiness episodes: Where to Look for Joy: https://tinyurl.com/5n7thrh4 Are You Remembering the Good Times: https://tinyurl.com/483bkk2h Why We Should Seek Beauty: https://tinyurl.com/yn7ry59j Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu 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/a6shdsae

    10 min
  2. How Awe Helps You Navigate Life's Challenges

    16 JAN

    How Awe Helps You Navigate Life's Challenges

    We explore how embracing awe can uplift caregivers, providing tools to nurture themselves while nurturing others. Sign up for our Caring for Caregivers Newsletter! Join our newsletter community by providing your information below and we'll send you 4 research-backed podcast episodes and articles on how to nurture well-being and build stronger caregiver-child relationships over the next year… For free!   Summary: This week on The Science of Happiness, we explore how moments of awe can transform caregiving. By incorporating awe through music, nature, and shared experiences, Noam Osband and Devora Keller found ways to refresh themselves and foster connection within their two young children. Their stories illuminate the impact of awe on parenting and caretaking, and the importance of intentionally cultivating wonder to enhance caregiving and strengthen bonds. This episode was supported by the Van Leer Foundation, an independent Dutch organisation working globally to foster inclusive societies where all children and communities can flourish.  To discover more insights from Van Leer Foundation and others on this topic, visit Early Childhood Matters, the leading platform for advancing topics on early childhood development and connecting diverse voices and ideas across disciplines that support the wellbeing of babies, toddlers and caregivers around the globe. Related The Science of Happiness episodes:  The Science of Awe (3 episode series): https://tinyurl.com/3jz8rnev Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj The Healing Effects of Experiencing Wildlife: https://tinyurl.com/bde5av4z The Value of Variety and Novelty: https://tinyurl.com/3rm58m3e Related Happiness Breaks: A Walking Meditation: https://tinyurl.com/mwbsen7a A Meditation on Becoming a Gift to Life: https://tinyurl.com/3et7rz4p Today’s Guests:  NOAM OSBAND is a radio producer and anthropologist whose work explores themes of culture, identity, and human connection. DEVORA KELLER is a physician with a decade of experience building and leading transitional care programs in the safety net. She is board certified in internal medicine and addiction medicine. Tell us about your experiences and struggles with compassionate listening. Email us at happinesspod@berkeley.edu 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 Transcript: https://tinyurl.com/2466rnm4

    23 min
  3. Happiness Break: A Meditation to Inspire Awe in the New Year

    9 JAN

    Happiness Break: A Meditation to Inspire Awe in the New Year

    A meditation to cultivate a sense of awe by focusing on new beginnings -- whether it’s a budding plant, a new friendship, or a recent moment of wonder. How to Do This Practice: Find a quiet, comfortable space. Sit or lie down, close your eyes if you wish, and take deep breaths to center yourself. Bring your awareness to the present moment—notice your breath, body sensations, and surroundings without judgment. Reflect on new beginnings in your life. Picture meeting someone new and feeling curiosity about their stories, recall a moment of awe, like hearing a piece of music that moved you, imagine the growth of a budding plant, reaching for the light. Focus on a recent moment of awe that touched you. Notice how it feels in your body and let the sensations linger. When ready, gently open your eyes and carry this renewed sense of wonder into your day. Today’s Happiness Break Host: Dacher Keltner is the host of The 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. We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share The Science of Happiness! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap Transcript: https://tinyurl.com/3pdp8nky

    7 min

  4. 2 JAN

    Why Dancing Is The Best Medicine

    Dance, one of humanity's oldest art forms, traces its roots back over 10,000 years. Its rhythmic movements are known to release endorphins, strengthen connections, and even increase our pain tolerance. Summary: This week on The Science of Happiness, we explore how dancing connects us, enhances well-being, and fosters community. Lori Arnett, a NASA engineer, shares how a month-long dance practice brought her closer to her daughters and colleagues, offering moments of calm and joy. She reflected on how dancing parallels her work at NASA, where teamwork enables extraordinary achievements.  Dr. Bronwyn Tarr, an expert on the science of dance, also reveals how synchronized movement not only enhances mood and reduces stress but also raises our pain threshold by triggering the release of endorphins. Transcript: https://tinyurl.com/5t4ssxy4 Guests: Lori Arnett, Associate Director for Digital Transformation for the Aerosciences Evaluation and Test Capabilities (AETC) within the Aeronautics Research Mission Directorate (ARMD) at NASA Learn More About Lori Arnett: https://tinyurl.com/2bbhr7ht Bronwyn Tarr, Research at The Social Body Lab within the Centre for the Study of Social Cohesion at the University of Oxford Learn More About Bronwyn Tarr: https://tinyurl.com/mxvm5mr8 Related Science of Happiness Episodes: The Science of Happiness and Music: https://tinyurl.com/4f9axvca  A three-episode series exploring how music helps to boost our mood, make us feel connected to others, and bridge divides. How Music Evokes Awe: https://tinyurl.com/3uuef5ke 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 Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Transcript Link To Come.

    20 min
  5. Happiness Break: A Self-Compassion Meditation For Burnout

    26/12/2024

    Happiness Break: A Self-Compassion Meditation For Burnout

    Feeling burned out? Join Dr. Kristen Neff as she guides us through a calming practice to bring kindness and support to ourselves during tough times. How to Do This Practice: Sit in a quiet, comfortable space, close your eyes if you wish, and take deep breaths to center yourself. Observe how you’re feeling—physically and emotionally—without judgment. Acknowledge your struggle: This is hard. Burnout is a natural human response to stress. Offer yourself kindness. Imagine a compassionate voice saying: I’m here for you, you’re doing your best, you’re loved just as you are. Let these words fill you with warmth and calm. When ready, open your eyes and bring this renewed energy into your day. Today’s Happiness Break Guide: Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout. More Happiness Breaks like this one: The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8 Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5 We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu 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/485y3b4y

    10 min
  6. The Contagious Power of Compassion

    19/12/2024

    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 happinesspod@berkeley.edu 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
  7. Happiness Break: A Walking Meditation with Dan Harris of 10% Happier (Encore)

    12/12/2024

    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 happinesspod@berkeley.edu 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
  8. How To Find Calm Through Walking

    05/12/2024

    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 happinesspod@berkeley.edu 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
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Hosts & Guests

4.5
out of 5
22 Ratings

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 - 2025
  • Episodes
    262
  • Rating
    Clean
  • Copyright
    © Greater Good Science Center
  • Show Website
    The Science of Happiness

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