The Science of Happiness

Happiness Break: April 18, 2024 A walking meditation led by 10% Happier Host Dan Harris

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 th...

Finding ways to bend tasks toward your strengths and passions can make you happier, more productive and find more meaning in your life — no matter your job.

Link to episode transcript: https://tinyurl.com/4ky325rs

Episode summary:

When the poet and former professor Susan Glass first retired, she stacked her days with so many volunteer gigs and passion projects, she felt like she was working harder than ever before...

Accepting difficult feelings like anger or irritation can help us keep our cool, feel better overall, and find calm on the other side.

Link to episode transcript: https://tinyurl.com/n6hm5yhz

How to Do This Practice:

1. Begin the practice by settling your mind and body. Notice your breath and any sensations that arise in your body,

2. Shift your attention away from your body, recalling an instance where you felt mildly i...

We learn techniques for working across the aisle without compromising our values from a Democratic politician in one of the most conservative states, Oklahoma.

Link to episode transcript: https://tinyurl.com/w2a9a42p

Episode summary:

Trying to have a conversation with someone who has an opposing view can be exhausting. This week, we explore what it means to have productive discussions when we disagree. Democratic ...

Beyond just feeling good, studies show experiencing other people's joy makes us more compassionate and satisfied with life.

Link to episode transcript: https://tinyurl.com/43e35j37

How to Do This Practice:

1. Find a comfortable position to begin this practice, focusing on your breath.

2. Visualize a person or situation that brings you a sense of joy or happiness. It might be a child laughing, the success of a friend, or ...

When we remember the times someone had our back, it changes the way we view ourselves and the world. Our guest explores what happens when trying a practice to feel more supported.

Link to episode transcript: https://tinyurl.com/mrpyr8a7

Episode summary:

Ever since he was a young child, José Valladares has spent his life caring for others and has taken pride in supporting his family and community, For our show, he ...

Indigenous artist Lyla June leads a 5-minute freewriting exercise about our personal journeys. Autobiographical writing has been shown to help do better in relationships and feel more satisfied in life.

Link to episode transcript: https://tinyurl.com/3622n5s6

How to Do This Practice:

You will need writing utensils for this practice.

1. Find a comfortable place to start this writing practice, taking a few moments to g...

Playfulness can improve your relationships, help you excel at work, and reduce stress. We explore a strategy shown to help you become more playful.

Link to episode transcript: http://tinyurl.com/b5xc78r3

Episode summary:

Patricia Mebrahtu used to have so much fun as a child. Now, as a medical assistant and mother of two young children, she found herself feeling burnt out and irritable. For our show, Patricia tried...

We all have a playful side, and research shows acting on it can help us when we need to move through challenging emotions, manage conflict, and be more creative.

Link to episode transcript: http://tinyurl.com/4bxtn9ek

How to Do This Practice:

1. Find a comfortable position to begin the practice. Focus on breathing deeply.

2. Think back to a moment of play during your childhood. Recall specific details like your age, what...

When we devote a little time to the other people in our life, we actually feel like we have more of it. Our guest tried a practice to regain control of his time and schedule

Link to episode transcript: http://tinyurl.com/mr3r6jfn

Episode summary:

Like many of us, our guest Bryant Terry felt like he never had enough time in his day. And while he was eager to reconnect with his family, his schedule was spiraling out...

When we treat ourselves with kindness and gratitude, research shows we feel more motivated and less self-critical. Meditation teacher Jack Kornfield leads in a practice where we gently turn inward.

Link to episode transcript: http://tinyurl.com/yfbz28h2

How to Do This Practice:

1. Find a comfortable position to begin the practice. Focus on taking deep breaths, relaxing your body.

2. As you recognize the different sensati...

Our guest tried a practice in Radical Acceptance, a Buddhist principle made popular by today's expert, psychologist Tara Brach. 

Link to episode transcript: http://tinyurl.com/362m4n3b

Episode summary:

Sometimes, a setback in work or life can leave us feeling defeated and uninspired. Nadia Zafar is a neurobiology student who has been pursuing her PhD for the last 6 years. Recently, her lack of progress had her spi...