The Science of Happiness

When gratitude feels distant, gently notice what’s here now— creating space for both heaviness and small moments of appreciation.

How To Do This Practice:

1. Get Comfortable: Sit upright or lie down. Whatever feels most supportive. Then soften your gaze or close your eyes.
2. Take Three Slow Breaths: Let your body begin to settle. Feel the tension release a little more with each exhale.
3. Notice How You’re Feeling: Without c...

Doing good for others benefits our own minds and bodies, as well. We explore the science of kindness.

Summary: On this episode of The Science of Happiness we explore how everyday acts of kindness strengthen our sense of connection and belonging, and why our brains are built to feel good when we support others. Drawing from both research and lived experience, we examine how even small gestures can reduce anxiety, increase pu...

Explore a gentle practice for releasing resentment and finding freedom through forgiveness.

How To Do This Practice: 

1. Prepare Your Space and Body: Find a quiet, safe place to sit and take slow, grounding breaths. Notice any tension in your body and gently release it with each exhale.
2. Identify Who You’re Ready to Forgive: Bring to mind two or three people who have hurt you, and start with the one whose actions feel lea...

Discover how forgiveness reshapes the brain, eases the body, and helps us move forward with greater compassion and freedom.

Summary: Forgiveness isn’t about forgetting or excusing—it’s about releasing the grip of resentment so we can make room for peace. Research shows it also engages empathy, strengthens emotional regulation, and helps us reconnect with what truly matters. In this episode of The Science of Happiness, we lo...

We explore Día de los Muertos as a ritual that nurtures community, imbues loss with meaning, and helps us process grief while also connecting through shared joy.

Summary: We investigate how Día de los Muertos, or Day of the Dead,  rituals strengthen family ties and cultural identity, and learn about its evolution from a 3,000 year old practice to a global celebration. We look at key elements like the ofrenda and explore how...

Show yourself real self-kindness in less than 10 minutes with this self-compassion break guided by psychologist Kristin Neff.

How To Do This Practice:

1. Identify what’s hard right now: Bring to mind a real situation that’s causing you stress, sadness, or self-criticism, something that’s currently difficult. It could be a mistake, a relationship challenge, or a feeling of not being enough.
2. Acknowledge your pain: Notice w...

What happens when imagination meets perception, and ordinary objects come alive? We explore the science of pareidolia.

Summary: Our minds are wired to find meaning, even in randomness— which is why sometimes we can see faces and patterns in everyday objects. In this episode of The Science of Happiness, we explore how this phenomenon, called pareidolia, can shift how we experience our surroundings and open ourselves to more ...

Dedicating a little time to tune into your body fortifies you to better handle the stresses of daily life.

How To Do This Practice: 

1. Find your space: Choose a quiet place where you feel safe and comfortable. You can sit, stand, or lie down, whatever helps you relax. If sitting, rest your hands on your thighs; if standing, let them hang by your sides.
2. Begin with your breath: Close your eyes. Inhale slowly to a count of f...

We explore how embracing uncertainty enables us to move beyond climate anxiety and despair to hope and action, with author and activist Rebecca Solnit.

Summary: When you think about climate change, do you feel hope? In this episode of The Science of Happiness, we examine what it means to feel hopeful for the future of our planet. Renowned writer and activist Rebecca Solnit shares why she loves uncertainty, what gives her ho...

Zen and mindfulness teacher Henry Shukman guides us in a meditation that invites us to listen deeply and find clarity in quiet.

How To Do This Practice:

1. Find Stillness: Sit comfortably in a quiet space. Close your eyes if you’d like, and allow your body to settle.
2. Bring Your Attention to the Present: Take a few deep breaths. Let go of to-do lists or distractions, gently arriving in this moment.
3. Tune In to the Sounds ...

Learn why uncertainty fuels anxiety and how noticing our body’s stress signals can help us find calm.

Summary: One in five adults in the U.S. report living with anxiety, and many of us struggle to control or avoid the feelings that come with it. Science shows that tuning into the body, rather than resisting discomfort, can actually reduce anxiety and strengthen resilience. Join us on The Science of Happiness as we explore w...

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.

How To Do This Practice:

1. Arrive and Center: Find a comfortable position. Close your eyes if you’d like. Place your attention at the center of your chest. Notice how your chest expands as you inhale, pauses, and...

Even just a few minutes of dancing can shift energy, release emotions, and remind us to care for ourselves while we care for others.

Summary: Dance isn’t just fun—it’s scientifically shown to make us happier, ease stress, and strengthen social bonds. From swaying in the kitchen to joining a community class, movement helps us regulate our nervous systems and reconnect with joy. In this episode of The Science of Happiness, we...

Through breath, compassion, and kind words to yourself, this guided meditation helps you forgive yourself, let go, and move forward with love.

How To Do This Practice:

1. Get Comfortable: Sit upright but relaxed. Close your eyes or soften your gaze, and take a few slow, deep breaths. Inhale gently through your nose and slowly, twice as long, through your mouth.
2. Bring Something to Mind: Think of a mistake, harsh w...

Research shows that simple practices such as self-hugs, soothing touch, and hand-to-heart can calm the nervous system, supporting caregivers and the children in their care.

Summary: From parents to teachers, caregiving can be overwhelming and exhausting. This episode of The Science of Happiness dives into simple touch-based strategies that promote calm, reduce stress, and foster stronger connections. Researchers share how e...

In this guided meditation with poet and teacher Henry Shukman, learn how allowing discomfort, rather than resisting it, can open the door to greater calm and self-compassion.

How To Do This Practice: 

1. Find a Comfortable Position: Sit comfortably, either upright with your head balanced or reclining, and relax your jaw, shoulders, and hands.
2. Invite Warmth and Softness into the Body: Gently bring awareness to different p...

There’s a tapping practice shown to ease stress, balance emotions, and support healing. We explore the science behind Emotional Freedom Technique, or EFT.

Summary: Emerging research shows that a body-tapping technique called Emotional Freedom Technique, or EFT, can help calm the nervous system, improve emotional awareness, and support healing from trauma. In this episode of The Science of Happiness, we follow illustrator Mi...

Witnessing the suffering of others can be deeply painful. In this guided meditation, Anushka Fernandopulle helps you cultivate both compassion and the ability to soothe yourself in the face of that pain.

How to Do This Practice:

1. Find somewhere peaceful, sit down and get comfortable. Once you’re ready, gently close or soften your eyes.
2. Start taking deep breaths and relax your body. Part by part, release tension in diff...

Music helped former Talking Heads frontman David Byrne come out of his shell and connect with others—and research shows he's not alone. We explore the science behind how music shapes our social lives.

Summary: Musician and artist David Byrne reflects on how music opened his world as a shy kid, offering both an outlet and a sense of belonging. We delve into the science behind music's social power and how it can offer both pe...