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 [email protected] 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 [email protected] 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 [email protected] 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

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 us in a reflection on our interconnection with water, encouraging us to see it as more than just a vital resource, but as kin.  

1. Find a quiet space where you can engage with water— a nearby river, ocean, or even the faucet at home.
2. Focus on the sound of water. Whether it’s the gentle drip from a faucet or the sound of waves, listen deeply to how water calls to you.
3. Contemplate how water transforms between solid, liquid, and gas. Let this remind you of your own potential for transformation.
4. Imagine the water flow, guiding you to feel its presence within and around you, awakening memories, imagination, and a sense of belonging in this shared world.
5. Take a few moments to reflect on how different manifestations of water connect with you. 

Today’s Happiness Break Host:

DR. YURIA CELIDWEN is an indigenous scholar of contemplative studies, and author of the new book, Flourishing Kin: Indigenous Foundations For Collective Well-Being.

Read more on Yuria: https://www.yuriacelidwen.com/#about

Follow Yuria on Linkedin: https://www.linkedin.com/in/yuriacelidwen/

Read Yuria’s work on kin relationality: https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2023.994508/full

If You Enjoyed This Happiness Break, You Might Also Like:

• Experience Nature Wherever You Are, with Dacher
• How to Ground Yourself in Nature, With Yuria Celidwen 

Check Out These Episodes of The Science of Happiness:

•  The Healing Effects of Experiencing Wildlife
•  How to Do Good for the Environment (And Yourself)
•  How to Use Your Body to Relax Your Mind (The Science of Happiness)

We’d love to hear how this practice goes for you! Let us know how you connect with water in your life.

Email us at [email protected] 

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/59mmr7jc

Discover how connecting with water through all five senses can support well-being.

A growing body of research shows that connecting with water through things like sight and sound and touch can have a positive impact on how we feel, how we think, and even the state of our bodies. This week, we activate all five senses through connecting with water in hopes of applying that research into reality. We hear from an environmental psychologist about the many proven benefits of spending time by water, as well as an indigenous scholar about the view of water not just as vital resources, but as kin that need protecting.

Transcript: https://tinyurl.com/mt4sfdbh

This episode is supported by Tianren Culture, whose vision is “One Wisdom, One Health.” Tianren Culture is a next-generation social platform that acts as a catalyst to foster positive global values and lifestyles.

Practice:
This practice is all about connecting your five senses: taste, sight, sound, touch, and smell– all through water. Here are five steps that could help improve your daily routine. 

1. Taste: Create a daily ritual of mindfully drinking water. 
2. Sight: Recenter yourself by seeing bodies of water in person, virtually, or even in your mind's eye.
3. Sound: Listen to the sound of rain, the sounds of waves crashing to reduce stress, or the faucet dripping.
4. Touch: This could be swimming, showers, even placing your hands in water
5. Smell: Take in the different smells of water bodies in nature.

Today’s guests:

TARANEH ARHAMSADR Based out of Oakland, Taraneh is a mother of two who’s worked in nonprofit communication for over 20 years, all the while being a part time blogger. A little under four years ago, she also co-founded Piper + Enza, a media venture dedicated to empowering families on their health journeys through storytelling. 

Read more on Taraneh: https://piperandenza.com/our-team/
Read some of Taraneh’s work: https://www.mother.ly/author/taraneh-arhamsadr/

DR. MATHEW WHITE is a social psychologist researching the relationships between natural environments, physical health, and psychological health. White has worked at the European Centre for Environment and Human Health for nearly 10 years, and is currently continuing his research at the University of Vienna. 

Read more on Mathew: https://env-psy.univie.ac.at/about-us/mat-white/
Read more on his research efforts: https://www.ecehh.org/person/dr-mathew-white/

 DR. YURIA CELIDWEN is an indigenous scholar of contemplative studies, and author of the new book, Flourishing Kin: Indigenous Foundations For Collective Well-Being.
Read more on Yuria: https://www.yuriacelidwen.com/#about

Science of Happiness Episodes like this one:
The Healing Effects of Experiencing Wildlife: https://tinyurl.com/49pkk6eu
How to Do Good for the Environment (And Yourself): https://tinyurl.com/5b26zwkx

A guided drawing meditation to help you break out of stale thought patterns and maybe even enter a state of flow. No talent required.

How to Do This Practice:

1. Grab a piece of paper and something to draw with.
2. Find a comfortable place and start by taking some deep, mindful breaths
3. Take a few moments to take in your environment. What colors, shapes, and objects do you see?
4. Set a timer and for the next two minutes, draw something that caught your attention. Don’t worry about how it looks and try to stay in the moment.
5. Once time is up, spend a moment appreciating what you drew. Think about the impact of slowing down and doing something fun has had on your day.

Today’s Happiness Break host:
Chris Murchison is a meditation teacher, artist and speaker. He currently works as an independent advisor for organizations interested in improving their work cultures.

Check out Chris’s GGSC profile: https://tinyurl.com/32htut6n
Learn more about Chris’s art and other work: https://chrismurchison.com/about
Follow Chris on Instagram: https://tinyurl.com/4auxk3ur

Transcript: tinyurl.com/4cmucasc

We explore Día de los Muertos—Day of the Dead—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 commercialization—like Mattel’s Day of the Dead Barbie—raises questions about balancing tradition with modern influences.

Guest: Michelle Telléz is an Associate Professor in Mexican-American studies at Arizona State University.
Learn more about Michelle: https://tinyurl.com/2ph3can7

Guest: Mathew Sandoval, a.ka. "Dr. Muerte," an artist and Associate Professor at Arizona State University. He is a leading expert on Día de los Muertos.
Learn more about Mathew: mathewsandoval.com

Transcript: https://tinyurl.com/236sp5fj

Discover Humming Bee Breath (Bhramari Pranayama), a soothing breathing technique that uses gentle humming to promote relaxation and mental calm.

It’s important to take a moment to pause and take a long, slow exhale as we navigate life. In our podcast series, "Breathe Away Anxiety," we explore ancient breathing techniques alongside cutting-edge research that reveals the powerful effects of slow, controlled breathing on our mental and physical well-being. We also share Happiness Break meditations to guide you through these science-backed methods, helping you reduce anxiety and cultivate calm in your everyday life.

Summary: Priyanka Gupta guides us through Bhrmari Pranayama, also known as Humming Bee Breath. Regular practice of this calming technique has been shown to improve sleep, reduce anxiety, and support cardiovascular health.

Transcript: https://tinyurl.com/549v3w62

Time: 15 minutes, or as long as it feels right.

How To Do This Practice:

1. Inhale slowly and deeply through your nose for 3-4 seconds.
2. Exhale for 6-8 seconds, making a gentle humming sound (like a buzzing bee) as you breathe out.
3. Adjust the timing of your inhale and exhale to find a rhythm that feels comfortable for you.
4. Continue the practice for as long as feels right, focusing on the sound and sensation of your breath.

Note: This version of Bhramari Pranayama, practiced without specific gestures (mudras), was studied by Dr. Gunjan Trivedi.

Guest: Priyanka Gupta is a yoga and meditation instructor.
Learn more about Priyanka:
https://www.yogawithpriyanka.ca
https://www.youtube.com/yogawithpriyanka
https://www.instagram.com/yogawithpriyanka
https://linktr.ee/yogawithpriyanka

Related Science of Happiness episodes:
The Science of Humming (Bhramari Pranayama): https://tinyurl.com/549v3w62
How Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/4jyvkj4t
How To Tune Out The Noise: https://tinyurl.com/4hhekjuh 

Related Happiness Break episodes:
A Breathing Technique To Help You Relax (Cyclic Sighing): https://tinyurl.com/3dtwyk44
A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22kr

Did you know humming can soothe your nervous system?  We explore the stress-relieving power of Bhramari Pranayama, also known as humming bee breath, with marathon runner and activist Cal Calamia.

Summary: Cal Calamia, the first nonbinary winner of the San Francisco Marathon, explores Bhramari Pranayama, an ancient yogic breathing technique that uses humming to promote relaxation. Dr. Gunjan Trivedi later explains how this "humming bee breath" enhances heart rate variability and why it’s key to managing stress. Part of our ongoing series, Breathe Away Anxiety: https://tinyurl.com/4jyvkj4t

Time: 15 minutes, or as long as it feels right.

How To Do This Practice:

1. Inhale slowly and deeply through your nose for 3-4 seconds.
2. Exhale for 6-8 seconds, making a gentle humming sound (like a buzzing bee) as you breathe out.
3. Adjust the timing of your inhale and exhale to find a rhythm that feels comfortable for you.
4. Continue the practice for as long as feels right, focusing on the sound and sensation of your breath.

Note: This version of Bhramari Pranayama, practiced without specific hand gestures (mudras), was studied by Dr. Gunjan Trivedi.

Guest: Cal Calamia is an activist, teacher, poet, and the first nonbinary winner of the San Francisco marathon.
Learn more about Cal: https://tinyurl.com/25ft296x

Guest: Dr. Gunjan Trivedi is the cofounder of Society for Energy & Emotions at Wellness Space in Ahmedabad, India.
Learn more about Dr. Trivedi and Wellness Space: https://tinyurl.com/r53x6x3x
Read Dr. Trivedi's study about Bhramari Pranayama: https://tinyurl.com/2xnjk6ah

Related Science of Happiness episodes:
How Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/4jyvkj4t
How To Tune Out The Noise: https://tinyurl.com/4hhekjuh 

Related Happiness Break episodes:
Happiness Break: A Breathing Technique To Help You Relax (Cyclic Sighing): https://tinyurl.com/3dtwyk44
A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22kr

Transcript: Coming soon.

Dr. David Spiegel guides you through cyclic sighing, a breathwork practice that helps reduce stress and anxiety. 

Summary: Dr. David Spiegel guides you through a simple yet powerful breathwork practice that can help reduce stress, anxiety, and boost overall well-being. Backed by Stanford research, this simple technique uses slow, controlled exhales to calm the nervous system and improve overall well-being.

Transcript: https://tinyurl.com/3dtwyk44

Time: 5 minutes

1. Prepare: Find a comfortable seated or standing position in a quiet environment. Relax your shoulders and jaw. 
2. First Inhale: Inhale slowly and deeply through your nose. Start with your abdomen, allowing it to expand (diaphragmatic breathing) as you fill your lungs about halfway. Hold this breath briefly. 
3. Second Inhale: Continue inhaling through your nose, now expanding your chest to completely fill your lungs. Hold this combined breath (abdomen and chest filled) for a moment. 
4. Exhale: Exhale slowly and completely through your mouth. Make sure the exhale is gentle and lasts about twice as long as the combined inhales. 
5. Repeat the Cycle: Repeat the inhale sequence for a total of 3 cycles (or as desired): Start with a diaphragmatic inhale through your nose, expanding your abdomen. Follow with a chest expansion inhale through your nose to fill your lungs completely. Hold briefly after each combined inhale. Exhale slowly and completely through your mouth, ensuring it's twice as long as the inhales. 
6. Reflect and Relax: After completing the cycles, take a moment to observe how your body feels. Notice any sensations of relaxation, reduced tension, or a calmer state of mind.

Guest: Dr. David Spiegel is Willson Professor and Associate Chair of Psychiatry & Behavioral Sciences at Stanford University School of Medicine. He is also the co-founder of the clinically backed self-hypnosis app Reveri.  

Read Dr. Spiegel’s cyclic sighing study here: https://tinyurl.com/mrxbkyr2

Related Science of Happiness episodes:
Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/3u7vsrr5
How To Tune Out The Noise: https://tinyurl.com/4hhekjuh 

Related Happiness Break episodes:
A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22kr

Follow us on Instagram: @scienceofhappinesspod