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 new beginnings in your life. Picture meeting someone new and feeling curiosity about their stories, recall a moment of awe, like hearing a piece of music that moved you, imagine the growth of a budding plant, reaching for the light.
4. Focus on a recent moment of awe that touched you. Notice how it feels in your body and let the sensations linger.
5. When ready, gently open your eyes and carry this renewed sense of wonder into your day.

Today’s Happiness Break Host:
Dacher Keltner is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley.

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share The Science of Happiness! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcript: https://tinyurl.com/3pdp8nky

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 daughters and colleagues, offering moments of calm and joy. She reflected on how dancing parallels her work at NASA, where teamwork enables extraordinary achievements.

Dr. Bronwyn Tarr, an expert on the science of dance, also reveals how synchronized movement not only enhances mood and reduces stress but also raises our pain threshold by triggering the release of endorphins.

Guests: Lori Arnett, Associate Director for Digital Transformation for the Aerosciences Evaluation and Test Capabilities (AETC) within the Aeronautics Research Mission Directorate (ARMD) at NASA
Learn More About Lori Arnett: https://tinyurl.com/2bbhr7ht

Bronwyn Tarr, Research at The Social Body Lab within the Centre for the Study of Social Cohesion at the University of Oxford
Learn More About Bronwyn Tarr: https://tinyurl.com/mxvm5mr8

Related Science of Happiness Episodes:

The Science of Happiness and Music: https://tinyurl.com/4f9axvca
A three-episode series exploring how music helps to boost our mood, make us feel connected to others, and bridge divides.

How Music Evokes Awe: https://tinyurl.com/3uuef5ke

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

Transcript Link To Come.

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 response to stress.
4. Offer yourself kindness. Imagine a compassionate voice saying: I’m here for you, you’re doing your best, you’re loved just as you are.
5. Let these words fill you with warmth and calm.
6. When ready, open your eyes and bring this renewed energy into your day.

Today’s Happiness Break Guide:

Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout.

More Happiness Breaks like this one:

The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8

Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/485y3b4y

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, and the profound impact of addressing marginalization in the classroom. Plus, we uncover practical ways to turn these classroom lessons into meaningful, real-world connections and community building.

This episode is sponsored by The Arthur Vining Davis Foundations.

Scroll down for a transcription of this episode.

Today’s Guests:

JACKIE JUSTICE, M.A.E.T., is an English and humanities professor at Mid Michigan College, where she teaches courses in writing, literature, culture, and compassion studies.

Read Justice’s article about how learning to bridge differences can help students succeed: https://tinyurl.com/mw7r845h

Learn about our Bridging Differences online course at GGSC: https://tinyurl.com/2wk5h72z

JAMIL ZAKI is a professor of psychology at Stanford University and the director of the Stanford Social Neuroscience Lab.

Follow Zaki on Linkedin: https://www.linkedin.com/in/jamil-zaki-b0b4a9192
Follow Zaki on X: https://x.com/zakijam
Read Zaki’s Book Hope for Cynics: https://tinyurl.com/mrxtzhmw

More episodes like this one:

How to Talk to People You Disagree With: https://tinyurl.com/4cpm8m3a
When It’s Hard to Connect, Try Being Curious: https://tinyurl.com/bde6wyu7
Why Compassion Requires Vulnerability: https://tinyurl.com/yxw4uhpf

More Happiness Breaks like this one:

Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5
Radical Acceptance, with Tara Brach: https://tinyurl.com/ycec7jwt

Tell us about your experiences and struggles with compassionate listening. Email us at happinesspod@berkeley.edu or follow on Instagram @ScienceOfHappinessPod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/3x7w2s5s

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

Scroll down for a transcript of this episode.

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 notice the sensations in your leg as you take each step.
4. Continue walking this way as long as you wish.

***
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 its reach.

Through December 31, your donation will be matched dollar-for-dollar. Visit GGSC.Berkeley.edu/donate to support the show and make an even bigger impact.
***

Today’s Happiness Break host:

Dan Harris the host of 10% Happier, a podcast about mindfulness and other practices and thoughts that can support our well-being.

Check out Dan’s podcast, 10% Happier: https://tinyurl.com/48cxcbjm

Order his most recent book, Meditation for Fidgety Skeptics: A 10% Happier How-to Book: https://tinyurl.com/44cmjuvd

Follow Dan on Twitter: https://twitter.com/danbharris
Follow 10% Happier on Twitter: https://twitter.com/10percent
Follow Dan on Instagram: https://www.instagram.com/danharris/
Follow 10% Happier on Instagram: https://www.instagram.com/tenpercenthappier/
Follow Dan on Linkedin: https://www.linkedin.com/in/dan-harris-91ba5716b/
Follow 10% Happier on Linkedin: https://www.linkedin.com/company/tenpercent/

If you enjoyed this Happiness Break, you may also like:

Moving Through Space, With Dacher Keltner - https://tinyurl.com/5n8dj5v6

Check out these episodes of The Science of Happiness about walking and mind-body awareness.

How To Do Good For The Environment (And Yourself) (Walking, With Diana Gameros) - https://tinyurl.com/3zfhhpus

How To Focus Under Pressure (Mindful Body Scan, With Amy Schneider) - https://tinyurl.com/5fkdre2v

We love hearing from you! Tell us about your experiences with mindful walking. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Spotify: https://tinyurl.com/6s39rzus

Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus

Transcript: https://tinyurl.com/mwbsen7a

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.

***
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 its reach.

Through December 31, your donation will be matched dollar-for-dollar. Visit GGSC.Berkeley.edu/donate to support the show and make an even bigger impact.
***

Episode Summary: We explore walking meditation, a powerful practice for feeling more centered and grounded. Dan Harris, host of the award-winning 10% Happier podcast, shares how walking meditation helps him manage the residual stress and anxiety from years of war reporting and high-pressure TV anchoring. Then, Dr. Paul Kelly from the University of Edinburgh dives into the science, explaining how walking meditation can reduce stress, sharpen focus, and improve overall well-being.

Practice:

1. Acknowledge the presence of your body.
2. Acknowledge the thoughts and attitudes your mind is naturally thinking about.
3. Acknowledge the nature around you.
4. Repeat steps 1-3 in intervals.

Link to transcript to come.

Walking Meditation: https://tinyurl.com/29dnmndp

Today’s guests:

DAN HARRIS is a NYT best selling author with his book 10% Happier, and hosts a podcast by the same name.

• Listen to The 10% Happier Podcast: https://happierapp.com/podcast
• Follow Dan on Instagram: https://www.instagram.com/danharris

DR. PAUL KELLY is a professor from the University of Edinburgh studying mindfulness.

• Learn more about Dr. Kelly: https://tinyurl.com/zv7x9xxh

More episodes like this one:

The Healing Effects of Experiencing Wildlife: https://tinyurl.com/yh238ekp
How To Unwind Doing Mindful Yard Work: https://tinyurl.com/4p7drusk

More Happiness Break like this one:

Walk Your Way to Calm, with Dacher: https://tinyurl.com/mp5cptan
Experience Nature Wherever You Are, with Dacher: https://tinyurl.com/mrutudeh
Find Calm When You Can’t Clear Your Mind, With Lama Rod Owens: https://tinyurl.com/4ce353nu

Tell us about your experiences and struggles with achieving mindfulness. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Transcript: https://tinyurl.com/mrx26dsc

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 your mind.

2. Start by thinking about all the things that make your life comfortable: Clean water on tap, light at the flip of a switch, a roof over your head to protect you from the weather, warmth, and comfort when it gets windy, rainy, or cold.

3. Let your mind wander to all the millions of people who have worked hard to make your life more comfortable: Those who plant and harvest the food you eat, who bring it to markets, people who ensure the water we drink is clean, delivery drivers, teachers, all the people who create art and music and books and films and all the things that can bring us so much meaning, and so on.

4. Think about the acquaintances who bring richness to your life, like a colleague, neighbor, or someone you often see at the gym or a coffee shop.

5. Take a moment to think about what you’re really grateful for today, right now.

6. Notice how you’re feeling now, compared to when you started, and then start to bring movement back to your body, wiggling fingers and toes, maybe slowly standing up.

7. If you have the time, spend a few minutes journaling about what you thought about.

Today’s Happiness Break host:

Dacher Keltner is the host ofThe Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley.

This practice was created by Dr. Kathy Kemper, who’s the director of the Center for Integrative Health and Wellness at the Ohio State University. Learn more about some of her work here: https://mind-bodyhealth.osu.edu/

More resources from The Greater Good Science Center:

Try GGSC’s online Gratitude Journal, Thnx4: https://tinyurl.com/2s4e4bx6

Take our Gratitude Quiz: https://tinyurl.com/yhbz6cwv

Four Great Gratitude Strategies: https://tinyurl.com/2muyff64

Is Gratitude Good for You?: https://tinyurl.com/ycknm2ru

Three Surprising Ways Gratitude Works at Work: https://tinyurl.com/yc2c8y4n

We love hearing from you! Tell us about your experience with practicing gratitude. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap

Transcript: https://tinyurl.com/r6pkw2xx

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 subtraction, where she imagines her life without New York.

Later, gratitude researcher Ernst Bohlmeijer shares how gratitude practices can reshape our emotions and possibly our whole outlook, and how the Mental Subtraction of Positive Events practice can be antidote to taking things for granted.

Practice:

1. Take a moment to think about a positive event in your life. It could be a career or educational achievement or a special trip you took.
2. Imagine yourself back in the time of this event. Think about the circumstances that made it possible.
3. Ponder on the ways in which this event may never have happened. For example, if you hadn’t learned about a certain job opening at the right moment.
4. Write down all of the possible events and decisions - large and small - that could have gone differently and prevented this positive event from occurring.
5. Imagine what your life would be like now if you had not experienced this positive event and all the fruits that came from it.
6. Remind yourself that this positive event did happen and reflect upon the benefits it has brought you. Allow yourself to feel grateful that things happened as they did.

Find the full Mental Subtraction of Positive Events practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/mental_subtraction_positive_events

Today’s guests:

Stephanie Foo is a radio producer and author of the book What My Bones Know: A Memoir of Healing from Complex Trauma.

Learn more about Stephanie and her book: https://www.stephaniefoo.me/
Follow Stephanie on Twitter: https://twitter.com/imontheradio
Follow Stephanie on Instagram: https://www.instagram.com/foofoofoo/
Follow Stephanie on Facebook:https://tinyurl.com/yx6pwdnf

Ernst Bohlmeijer is a psychology professor who studies gratitude at the University of Twente in The Netherlands.Learn more about Ernst and his work: https://tinyurl.com/2p92p6vn

Science of Happiness Episodes like this one:

• Four Great Gratitude Strategies: https://tinyurl.com/2p9buvkd
• Tips for Keeping a Gratitude Journal: https://tinyurl.com/3jdbe52u
• Five Science-Backed Strategies for More Happiness: https://tinyurl.com/bd4ussjt

Transcript: https://tinyurl.com/4r84778r