The Science of Happiness

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...

Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam.

How to Do This Practice:

1. Reflect on an area of your life that brings you joy—whether it’s a small moment, an activity, or a connection.
2. Imagine experiencing that joyful moment. Feel the smiles, peace, and lightness it brings. Let yourself fully connect with the positive emotions.
3. As you reflect, silently say to your...

The case of the people person who fell out of love with people. 

Scroll down for a transcription of this episode.

Summary: On this episode of The Science of Happiness, we’re featuring an episode from the Proxy podcast, hosted by Yowei Shaw. The episode follows Zakiya Gibbons, who also appeared on our show recently to explore science-based ways of connecting with her intuition. In this Proxy episode, Zakiya shares a personal ...

What if burnout isn’t a breaking point, but an invitation to slow down, tune in, and hear the intuition you have been trying to say all along?

Summary: When we’re deep in burnout, even the simplest decisions can feel overwhelming. This episode of The Science of Happiness explores the difference between urgency and intuition, and what it takes to rebuild trust in your inner knowing. It’s a conversation about slowing down, li...

Just a soft smile and a few minutes of breath can shift your mood, lower stress, and deepen your sense of connection.

How To Do This Practice: 

1. Settle In: Find a comfortable seat, rest your hands gently, and soften your gaze or close your eyes.
2. Breathe and Soften: Take a few slow, deep breaths. In through the nose, out through the mouth, relaxing your face, jaw, and neck.
3. Form a Gentle Smile: Let a soft, effortless s...

From childhood adventures to post-trauma recovery, explore how our parks support our well-being— and why access to them matters.

Summary: Nature has long been a source of wonder, healing, and connection. But access to those green spaces—from neighborhood parks to national treasures—are increasingly at risk. In this episode of The Science of Happiness, we hear how awe-inspiring outdoor experiences can help us feel more alive...

What if you could tap into your inherent resilience at any time? Prentis Hemphill guides a meditation to turn good memories into a state of resilience.

How To Do This Practice:

1. Get Comfortable in Your Body: Find a position, seated, standing, or lying down, that feels right. Move, shake, or sound out anything that helps you arrive in your body.
2. Conjure a Resilient Memory: Call to mind a moment, place, or experience tha...

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...