The Science of Happiness

Learn how the stories we tell and hear shape our relationships, values, and sense of belonging.

Summary: Storytelling is more than entertainment. It shapes how we think, feel, and relate to others. In this episode of The Science of Happiness, we dive into how immersive narratives calm stress, inspire reflection, and foster compassion across differences. We also explore how stories of resilience, joy, and tradition leave las...

Take a few minutes to reflect on someone who inspires you, and how you can embody the values you admire in them.

You can also listen to this episode in Spanish here: https://tinyurl.com/4rjmambm

How To Do This Practice:

1. Find a quiet moment and settle your body: Sit or stand somewhere you feel safe and comfortable. Take a few slow breaths and let your body soften, releasing the noise of the day.
2. Bring to mind someone wh...

Explore how students are using simple mindful breathing practices to navigate stress, stay grounded, and support their classmates.

Summary: Classrooms often are confronted with difficult topics that can leave students overwhelmed and anxious. In this episode of The Science of Happiness, we highlight how college student Evelyn Mata brought calm to herself and peers during an Immigration Studies class through simple collectiv...

Through a gentle ancestral meditation, discover how grounding in your roots can open the door to healing, meaning, and a deeper sense of belonging.

How To Do This Practice: 

1. Settle Into Your Body: Notice whether you’re sitting, standing, or walking, and gently bring your attention to the natural rhythm of your breath.
2. Ground Yourself Through the Earth: Feel the weight of your body supported by the ground beneath you, ...

Self-compassion reduces our feelings of shame and self-doubt. We explore a practice to help quiet our inner critic with kindness.

Summary: What does your inner critic sound like? Many of us carry echoes of past misunderstandings, pressures, or expectations. Voices that show up as shame, self-judgment, or the belief that we’re not doing enough. This episode explores a self-compassionate writing practice that helps interrupt ...

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...