The Science of Happiness

How can we build a sense of hope when the future feels uncertain? Poet Tomás Morín tries a writing practice to make him feel more hopeful and motivated to work toward his goals.

Summary: Can writing about your hopes make you feel more optimistic? In this episode, poet Tomás Morin tries a hope-focused writing practice developed by psychologist Charlotte Van-Oyen Witvliet. Backed by research, the practice helps people feel mo...

Does your to-do list feel endless? Try this short, guided practice to help you reflect, reconnect, and release the pressure to do it all perfectly.

How To Do This Practice:

1. Find a Comfortable Posture: Sit or stand tall with a sense of dignity, grounded, yet relaxed.
2. Take Three Cleansing Breaths: Inhale twice through the nose, then exhale slowly through the mouth. Repeat this three times to settle into the moment.
3. Sca...

What happens when the world sees you as a hero, but you feel lost inside? Abby Wambach, a trailblazer in women’s soccer, shares how facing life’s challenges after retirement helped her discover truth, healing, and self-love. 

Summary: Abby Wambach spent years chasing excellence as a world-class athlete, only to find that winning gold didn’t bring the inner fulfillment she craved. In this powerful conversation, she reflects ...

Through poetic reflection, Yrsa Daley-Ward helps us embrace the in-between moments, reminding us that the unknown can be the very terrain where real change begins.

1. Settle into Stillness: Find a quiet space, get comfortable, and take a few slow breaths to arrive in the moment.
2. Acknowledge the Unknown: Gently notice and name any uncertainty, confusion, or emotional fog you’re feeling without needing to fix it.
3. Welcome...

Learn how poetry can help your brain handle stress, process feelings, and spark insight.

Summary: This episode of The Science of Happiness is part of our series Using Art As Medicine. We explore poetry, one of the oldest artforms, powers our brains, calms our nervous systems, and reduces anxiety by opening doors into our psyche. Whether you're reading or writing it, elements like rhythm, metaphor and rhyme improve memory, c...

Spring Washam guides us on a gentle visualization to help you tap into the joy, wonder, and possibility that creativity brings.

How To Do This Practice: 

1. Settle In: Sit comfortably, close your eyes, and take a few deep breaths to ground yourself in the present moment.
2. Invite Creativity: Silently welcome the creative energy of the universe, setting the intention to open to inspiration and joy.
3. Visualize the Light Chan...

We explore how making art can ground us in the present and be a space of healing, connection, and joy.

Summary: We explore how creative expression can support emotional resilience and physical healing in the face of life’s hardest moments and how simple acts of art-making— whether painting, drawing, or doodling—can offer grounding, release, and joy.

This episode is made possible through the generous support of the John Templ...

Consider what you want to make space for in your life in this 6-minute contemplation guided by Alex Elle. 

1. Find a quiet place, settle your body, and reflect on where you want more clarity or ease in your life.
2. Breathe deeply, filling your belly on each inhale and softening your body on each exhale.
3. Notice the fears, doubts, or stresses you’re carrying and gently commit to letting them go.
4. Pick one phrase from the m...

Trees aren’t just competing for sunlight and soil—they’re also looking out for one another. Scientist Suzanne Simard reveals the unexpected ways trees communicate, share resources, and support us.

Summary: We dive into what we can learn from the neural networks of forests, evolution and cooperation, and how trees are a fundamental solution to the climate crises we are facing today with ecologist Suzanne Simard. She also sha...

When we feel cared for, our cortisol levels drop, we feel safe, and we handle stress better. Dacher leads a meditation to help us focus on the people who make us feel supported.

How To Do This Practice:

1. Get Comfortable: Find a quiet spot. Sit or stand in a relaxed position. Take a few deep breaths to settle your body and mind.
2. Think of a Friend: Picture a friend who has supported you. Notice how it feels to remember t...

What happens when we replace sky-gazing with screen-scrolling? Discover how digital life impacts happiness and what Gen Z can teach us about reclaiming control over our well-being.

Summary: Smartphones have become our constant companions, but at what cost? This episode of The Science of Happiness explores how our digital lives are reshaping how we think, feel, and connect. From social media’s pull to the decline of face-to-...

Embrace the beauty of your accent in this self-compassion meditation that guides you in a reflection of your history, heritage, and connection to your ancestors.

How To Do This Practice:

1. 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.
2. Focus on Your Breath: Take a deep breath in and slowly exhale. Allow y...

Jeopardy! champion Amy Schneider tries a body scan meditation to sharpen her focus and calm her nerves as she prepares for the Tournament of Champions.

Summary: Simple mindfulness practices, like a body scan, can help cultivate presence and reduce stress. By tuning into the body with curiosity and awareness, we can deepen our connection to ourselves and those we care for. The practice encourages a gentle shift from overthin...

Take a break from ruminating with Lama Rod Owens as he leads you in a meditation to cultivate a sky-like mind. 

How to Do This Practice:

1. Get Comfortable: Sit or lie down in a relaxed, balanced position.
2. Settle into Your Body: Notice how your body feels and allow yourself to settle.
3. Observe Your Thoughts: Watch thoughts and emotions rise and fall without judgment.
4. Visualize the Sky: Imagine your mind as a vast sky an...

An art-form powerful enough to prescribe — from ancient traditions to modern neuroscience, we uncover how music, including lullabies, function as a form of medicine.

Summary: Music has a unique ability to calm, heal, and bring people together, and lullabies are one of the earliest ways we experience this connection. In this episode, we explore how music affects the brain, reduces stress, and strengthens bonds between caregi...

How to Do This Practice:

1. Find a Comfortable Space: Choose a place where you feel comfortable moving and making noise. You can do this practice standing or seated, whatever feels best for you.
2. Start with a Basic Clap: Clap your hands together lightly, palm to palm. Keep the pressure soft so it doesn’t hurt. Try a few claps, following a steady rhythm.
3. Add Chest Percussion: After each clap, tap your sternum lightly wit...

In a world that emphasizes romantic relationships, we explore the science of friendships in humans and our primate relatives—how we make them and how they not only influence health and happiness, but our survival. 

Episode Summary: Romantic love gets plenty of attention, but what about the friendships that sustain us through life’s ups and downs? In this episode, we explore the science and significance of deep friendships, ...

Experience the physical sensations of love through this guided meditation that nurtures connection, relaxation, and emotional awareness.

How To Do This Practice: 

1. Sit or lie down in a relaxed posture. Close your eyes or soften your gaze. Take a deep breath in, then slowly exhale. Notice the weight of your body and release any tension in your shoulders, jaw, or hands.
2. Recall a time when you felt deeply loved and cared fo...

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Can a simple set of 36 questions build love and intimacy? We explore the science behind how the questions we ask and the way we listen shape our closest relationships.

Episode summary:  In this episode of The Science of Happiness, we break down the science behind a practice designed to deepen connection—whether in romantic relationships or friendships. We’re joined by Amber an...