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 yourself to transition from your daily activities into this moment of reflection.
3. Acknowledge Your Accent: Bring awareness to the way you speak, recognizing that your voice carries your history, culture, and personal journey.
4. Repeat Self-Compassion Phrases: Silently or aloud, repeat affirmations such as, “my accent makes me unique,” “my accent carries my story,” “my accent connects me to my ancestors.”
5. Place a Hand on Your Heart: If it feels right, gently place a hand on your heart, offering yourself warmth and kindness as you continue to breathe deeply.
6. Close with Gratitude: Take a final deep breath, sending appreciation to yourself, your ancestors, and the uniqueness of your voice before gently opening your eyes.

Scroll down for a transcription of this episode.

Today’s Happiness Break host:

CRISS CUERVO is a mindfulness and meditation teacher, Bridging Differences Coordinator at the Greater Good Science Center, and author of PERTENÆCER: Eight-Week Mindfulness and Meditation Training and Practices for Latinx Immigrants in the United. 

Learn more about Criss Cuervo here: https://tinyurl.com/4npjwn6m

Read her book here: https://tinyurl.com/3byby84b

Related Happiness Break episodes:

A Meditation on Original Love: https://tinyurl.com/5u298cv4

Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5

Where Did You Come From: https://tinyurl.com/2y9uyjj6

Related Science of Happiness episodes:

How to Show Up For Yourself: https://tinyurl.com/56ktb9xc

How to Tune Out The Noise: https://tinyurl.com/4hhekjuh 

How to Feel Better About Yourself: https://tinyurl.com/42fn62a2

Follow us on Instagram: @ScienceOfHappinessPod

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/kv5ycj3v

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 overthinking to embodied presence, fostering calm and resilience. Whether you're a parent, caregiver, or simply seeking more ease in daily life, this episode offers a practical tool for grounding and self-care. 

Scroll down for a transcription of this episode. 

How to do this practice: 

1. Get comfortable, sit or lie down in a quiet space, closing your eyes if you’d like.
2. Focus on your breath, take slow, deep breaths, noticing the sensation without changing it.
3. Scan your body, move your awareness from head to toe, observing sensations without judgment. Spend a few moments on each area before moving to the next.
4. Refocus as needed, gently return to the scan if your mind wanders.
5. Close with stillness, once you reach your toes, take a few deep breaths and notice how your body feels as a whole. Take a final deep breath and ease back into your day.

Today’s Guests:

AMY SCHNEIDER is the most successful woman to compete on the quiz show Jeopardy! and won 40 consecutive games.

Follow Amy on Twitter: https://twitter.com/Jeopardamy

JONATHAN GREENBERG is a psychology professor in Harvard University’s Clinical and Translational Science Center. His research focuses on the role of mindfulness and relaxation.

Learn more about Jonathan here: https://tinyurl.com/mrd6r8tb

Follow Jonathan on LinkedIn: https://tinyurl.com/2j2b7muy

Related The Science of Happiness episodes:  

How To Breathe Away Anxiety: https://tinyurl.com/3v9vts5a

How To Tune Out The Noise: https://tinyurl.com/4hhekjuh 

How To Show Up For Yourself: https://tinyurl.com/56ktb9xc

Related Happiness Breaks:

How To Relax Your Body Through A Standing Meditation: https://tinyurl.com/2fv4c9h8

5-Minutes of Progressive Muscle Relaxation: https://tinyurl.com/yc3cvhsz

A Breathing Technique to Help You Relax: https://tinyurl.com/mryh6c72

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/p23n2kn7

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 and your thoughts as passing clouds.
5. Detach from Thoughts: Say to yourself, “This is just an experience, passing through.”
6. Return to the Present: Shift your attention back to your body and the support beneath you.

Today’s Happiness Break host:

LAMA ROD OWENS is a Buddhist teacher, author and activist passionate about creating engaging and inclusive healing spaces.   

Learn more about Lama Rod Owens: https://www.lamarod.com/

Follow Lama Rod Owens on Instagram: @lamarodofficial 
Follow Lama Rod Owens on Facebook: @lamarod 
Follow Lama Rod Owens on Twitter: @LamaRod1

Related Happiness Break episodes:

How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm
Pause to Look at the Sky: https://tinyurl.com/4jttkbw3
A Mindful Breath Meditation: https://tinyurl.com/mr9d22kr

Related Science of Happiness episodes:

How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6
How To Find Calm Through Walking: https://tinyurl.com/ycervtah
Breathe Away Anxiety: https://tinyurl.com/3u7vsrr5

Follow us on Instagram: @ScienceOfHappinessPod

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/3u8k2j8h

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 caregivers and children. Through science and personal stories, we reflect on the deep emotional power of lullabies and their role in both everyday life and moments of challenge. From ancient traditions to modern research, we uncover why lullabies remain a universal source of comfort.

Scroll down for a transcription of this episode. 

Today’s Guests: 

ALEXIS CARIELLO is a social worker who was prescribed music to help manage her perinatal anxiety. 

DR. DANIEL LEVITIN is a neuroscientist, musician, and bestselling author of the books, Music as Medicine: How We Can Harness Its Therapeutic Power and I Heard There Was a Secret Chord: Music As Medicine.

Follow Dr. Levitin on IG: https://www.instagram.com/daniellevitinofficial

Bringing Lullabies into Everyday Life

You don’t need to be a professional musician to bring the healing power of music into your caregiving routine. Here are some simple ways to incorporate lullabies into your daily life:

• Sing, Even If It’s Just for You: Whether you hum a tune while rocking a child to sleep or sing in the shower, music can help regulate emotions and ease stress.
• Create a Caregiving Playlist: Curate a selection of calming songs that bring comfort and connection.
• Write Your Own Lullaby: Personalizing a song can be a deeply meaningful way to express love and support.
• Share the Experience: Singing together can strengthen bonds, whether with a child, a partner, or a classroom of students.

Our Caring for Caregivers series is supported by the Van Leer Foundation, an independent Dutch organization working globally to foster inclusive societies where all children and communities can flourish. 

To discover more insights from Van Leer Foundation and others on this topic, visit Early Childhood Matters, the leading platform for advancing topics on early childhood development and connecting diverse voices and ideas across disciplines that support the wellbeing of babies, toddlers and caregivers around the globe.

Music has the power to uplift, soothe, and connect. What lullabies, songs, or musical rituals bring you comfort? We’d love to hear from you! Email us at happinesspod@berkeley.edu or message us  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/49svzn4v

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 with your right hand, then with your left hand. Repeat this rhythm several times.
4. Incorporate Leg Taps: Extend the pattern by adding taps on your thighs.
5. Repeat the Full Pattern: Put it all together in a continuous loop— clap, chest (right, left), legs (right, left). Maintain the rhythm and repeat without pauses.
6. Focus on the sensation of movement and sound as a mindful practice.

Scroll down for a transcription of this episode.

Today’s Happiness Break host:

KEITH TERRY is a percussionist and body musician who uses a variety of surfaces to create interesting rhythms.

Learn more about Keith Terry: https://tinyurl.com/5av66v5f
Watch Keith Terry in action: https://tinyurl.com/299vuw4a

Related Happiness Break episodes:

A Humming Technique to Calm Your Nerves: https://tinyurl.com/mr42rzad
The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8
How to Relax Your Body Through a Standing Meditation: https://tinyurl.com/2fv4c9h8

Related Science of Happiness episodes:

Why Dancing Is The Best Medicine: https://tinyurl.com/y66hxxy9
The Science of Humming: https://tinyurl.com/4esyy6nd
How Music Can Bridge Cultures: https://tinyurl.com/5ar3c8yy

Follow us on Instagram: @ScienceOfHappinessPod

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/275tna6h 

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, how they contribute to our mental and emotional health, and why they deserve just as much care as romantic relationships. We also discuss practical ways to strengthen friendships and rethink how we define meaningful connections.

Scroll down for a transcription of this episode.

This is part of our series The Science of Love, supported by The John Templeton Foundation.

Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox: tinyurl.com/7daylovechallenge

Today’s Guests:

DR. MARISA G FRANCO is a psychologist and professor at The University of Maryland and author of the book “Platonic: How The Science of Attachment Can Help You Make – and Keep – Friends.”

Learn more about Dr. Marisa G Franco here: https://drmarisagfranco.com/

Follow Marisa on Instagram: @drmarisagfranco

DR. LAUREN BRENT is an evolutionary biologist and professor at the University of Exeter. She studies the ecological and evolutionary basis of social relationships and networks.

Learn more about Lauren Brent here: http://www.laurenbrent.com/

Related The Science of Happiness episodes:  

36 Questions to Spark Love and Connection: https://tinyurl.com/ktcpz78u
How 7 Days Can Transform Your Relationship: https://tinyurl.com/bdh2ezhr
Why We Need Friends With Shared Interests: https://tinyurl.com/bp8msacj

Related Happiness Breaks:

A Meditation on Love and Interconnectedness: https://tinyurl.com/ye6baxv3
A Guided Meditation on Embodied Love: https://tinyurl.com/3dmpfam6
Visualizing Your Best Self in Relationships: https://tinyurl.com/4797z2vf

Tell us about your experience building lasting friendships. 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

Transcription: https://tinyurl.com/y99tc9nm

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 for—whether from a person, pet, or a meaningful experience.
3. Instead of focusing on the memory itself, notice where love manifests in your body—warmth in your chest, a tingling in your hands, a soft smile, or gentle relaxation.
4. With each inhale, visualize love spreading through your body like a warm light or soft energy, filling your heart, arms, and entire being.
5. Allow yourself to fully experience this embodied sense of love, knowing it is always within you.
6. When ready, bring awareness back to your surroundings, wiggle your fingers and toes, and take a final deep breath before opening your eyes. Set an intention to bring this felt sense of love into your interactions throughout the day.

This episode is part of our series The Science of Love, supported by a grant from The John Templeton Foundation on spreading love through the media.

Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox: tinyurl.com/7daylovechallenge

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.

Related Happiness Break episodes:

A Meditation on Original Love: https://tinyurl.com/5u298cv4
Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5
A Meditation for Burnout: https://tinyurl.com/485y3b4y

Related Science of Happiness episodes:

36 Questions to Spark Love and Connection: https://tinyurl.com/ktcpz78u
How 7 Days Can Transform Your Relationship: https://tinyurl.com/bdh2ezhr
How to Use Your Body to Relax Your Mind: https://tinyurl.com/yckyft6t
How To Tune Out The Noise: https://tinyurl.com/4hhekjuh
How To Breathe Away Anxiety: https://tinyurl.com/msmxtyes

Follow us on Instagram: @ScienceOfHappinessPod

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/3dmpfam6

Scroll down for a transcription of this episode.

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 and Ben Wallin, the hilarious and heartfelt couple who’ve shared their marriage and parenting journey with millions on TikTok. They put these 36 questions to the test. Later, we’ll dive into the power of listening and how it shapes our relationships with Yale psychologist Jieni Zhou.

This is part of our series The Science of Love, supported by The John Templeton Foundation.

Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox: tinyurl.com/7daylovechallenge

Today’s Guests:

AMBER WALLIN is an LA-based comedian, host, and storyteller with over a million followers on TikTok and Instagram. She creates family, relationship and comedy content with her husband Ben Wallin.
Follow Amber on Instagram: @burr_iam

Follow Amber on TikTok: @burr_iam

BEN WALLIN is a writer, content creator and social media personality who creates family, relationship and comedy content with his wife Amber Wallin. 

Follow Ben on Instagram: @beynfluencer

Follow Ben on TikTok: @benjaminwallin5

JIENI ZHOU is a Post-doctoral associate at Yale University and an expert in how positive experiences in romantic relationships impact our well-being.
Learn more about Jieni here: https://tinyurl.com/mr3nkf2s

Related The Science of Happiness episodes:  

How 7 Days Can Transform Your Relationship: https://tinyurl.com/bdh2ezhr
Why We Need Friends With Shared Interests: https://tinyurl.com/bp8msacj
Who’s Always There For You: https://tinyurl.com/yt3ejj6w

Related Happiness Breaks:
Meditation on Original Love: https://tinyurl.com/ye6baxv3
Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5
Visualizing Your Best Self in Relationships: https://tinyurl.com/4797z2vf

Tell us about your experience with this practice. 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

Transcription: https://tinyurl.com/ktcpz78u

Scroll down for a transcription of this episode.

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. Observe the sounds around you, the sensations in your body, and any passing thoughts.
4. Remember that you are not separate. Your nervous system, your emotions, and even your breath are part of a vast, shared experience. You are connected not only to other humans but to all living beings.
5. Sense the loving quality in this awareness—an unconditional, foundational love that is always present.
6. If continuing, remain in stillness and deepen your awareness.
7. When finished, bring small movements into your body, breathe deeply, and return to your surroundings with a sense of connection and calm.

Today’s Happiness Break Guide:

Henry Shukman, is a poet, mindfulness teacher, and author of Original Love: The Four Inns on the Path of Awakening. 

Learn more about Shukman’s work: https://henryshukman.com/about

Order his book, Original Love: The Four Inns on the Path of Awakening: https://tinyurl.com/mwv5cuxr

This is part of our series The Science of Love, supported by The John Templeton Foundation.

Related Happiness Break episodes:

Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5
How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm
Our Deep Interconnectedness: https://tinyurl.com/jthxkpjd

Related Science of Happiness episodes:

How Water Heals: https://tinyurl.com/utuhrnh3
How To Show Up For Yourself: https://tinyurl.com/56ktb9xc
How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6

Follow us on Instagram: @ScienceOfHappinessPod

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/ye6baxv3

Scroll down for a transcription of this episode

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 heartfelt compliments to the importance of touch, we uncover how small, intentional actions can create lasting bonds. Whether you're looking to reignite romance or strengthen your partnership, the 7-day love challenge provides practical tools to bring more love and connection into your life.

Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox at greatergood.berkeley.edu/7daylovechallenge

This is part of our series The Science of Love.

Day 1: Do a 10-minute check-in. This is great to do at the beginning or end of the day, but can be done any time that works for you.

Day 2: Ask a Big Question. Ask your partner one big question and see where it goes.

Day 3: Say Thank You! Take some time today to be a spy, looking out for all the positive stuff your partner does throughout the day.

Day 4: Give a Real Compliment. If you were to paint a verbal portrait of your partner's strengths, which 3 to 5 words would you use? This is a chance to express to your partner the core, essential things you love and appreciate about them.

Day 5: Ask For What You Need … By Describing Yourself. Ask what you need by talking about how you feel and what you need, not what they're lacking.

Day 6: The Magic of Mini-Touch Create as many moments of consensual physical connection as possible -- and it doesn't have to be about sex.

Day 7: Declare A Date Night! Invite your partner on a mini date. It doesn't have to be a fancy dinner, it can happen in the backyard, or on your porch.

More about the 7-day love challenge:

• Drs. John and Julie Gottman are psychologist and the co-founders of The Gottman Institute. They created this practiced based on decades of research studying over 3,000 couples.

Check out their book, The Love Prescription, Seven Days to More Intimacy, Connection, and Joy:  https://tinyurl.com/34nt5vv9

This episode is supported by The John Templeton Foundation.

Follow us on Instagram: @ScienceOfHappinessPod

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 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/bdh2ezhr

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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 emotions.
3. As you reflect, silently say to yourself, “May my joy and my happiness increase.” Allow this intention to sink into your heart.
4. Bring to mind someone in your life who is experiencing happiness or success. Picture them in their joyful state.
5. In your mind, say to them, “May your joy and happiness increase.” Or, “I’m happy for your happiness. May your happiness continue.”
6. Remind yourself that joy is limitless, like the stars in the universe. Celebrating the joy of others enhances your own happiness.

Today’s Happiness Break Guide:

Spring Washam, is a meditation teacher based in Oakland, California. She is also the author of the book, The Spirit of Harriet Tubman: Awakening from the Underground.Learn more about Spring and her new book: https://www.springwasham.com/
Follow Spring on Instagram:https://www.instagram.com/springwasham/
Check out Spring’s YouTube channel: https://tinyurl.com/22njyd29

Related Happiness Break episodes:

• Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x
• Wishing Others’ Well, With Anushka Fernandopulle: https://tinyurl.com/jrkewjs8

Related Science of Happiness episodes:

• Where to Look for Joy: https://tinyurl.com/5n7thrh4
• Are You Remembering the Good Times: https://tinyurl.com/483bkk2h
• Why We Should Seek Beauty: https://tinyurl.com/yn7ry59j

Follow us on Instagram: @ScienceOfHappinessPod

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/a6shdsae