The Science of Happiness

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...

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Cultivate a sense of original love — a universal connection that nurtures joy, safety, and belonging — with meditation teacher Henry Shukman.

How to Do This Practice:

1. Find a comfortable position, either seated with a balanced, unsupported spine or resting back into support.
2. Sense the solidity of your body resting on the earth, recognizing your deep connection with it.
3. Obse...

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From daily check-ins to meaningful compliments and planned dates nights, we explore a 7-day love challenge to help couples strengthen their relationships. 

Developed by renowned psychologists Julie and John Gottman. Based on decades of research, this week-long practice offers simple, actionable steps to deepen connection and nurture relationships. From meaningful check-ins and ...

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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 em...

We explore how embracing awe can uplift caregivers, providing tools to nurture themselves while nurturing others.

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Summary: This week...

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:

1. Find a quiet, comfortable space. Sit or lie down, close your eyes if you wish, and take deep breaths to center yourself.
2. Bring your awareness to the present moment—notice your breath, body sensations, and surroundings without judgment.
3. Reflect on...

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 da...

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:

1. Sit in a quiet, comfortable space, close your eyes if you wish, and take deep breaths to center yourself.
2. Observe how you’re feeling—physically and emotionally—without judgment.
3. Acknowledge your struggle: This is hard. Burnout is a natural human res...

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,...

Trouble sitting still? Learn to practice meditating by simply walking in this practice guided by 10% Happier host Dan Harris. 

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How to Do This Practice:

1. Begin walking.
2. 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.
3. See if you can no...

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.

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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 ...

Psychologist Dacher Keltner guides you through a practice to help you see the good things in your life that you might otherwise overlook.

How to Do This Practice:

1. Sit or lay down somewhere comfortable. You may close your eyes if you wish, and take a slow, deep breath in to ground into the present moment. Then, scan your body from head to toe, noticing how you’re feeling in this moment. Let worries and plans clear from you...

One way to feel more thankful for things is to imagine life without them. We explore a practice shown to help you see the bright side, even when you feel down.

We know gratitude is good for us, but what if we’re struggling to feel it? This week’s guest, author and podcast producer Stephanie Foo, finds herself missing her close-knit “chosen family” in California since moving to New York. Foo tries a practice called mental su...

Indigenous scholar Dr. Yuria Celidwen guides us in a reflection on our interconnection with water, encouraging us to see it as more than just a vital resource, but as kin. 

How to Do This Practice:

Last week we explored the scientifically backed healing qualities of water, focusing on how connecting with water through sound, sight, and touch can support our well being. This week, indigenous scholar Dr. Yuria Celidwen guides ...