Compassionate dialogue isn’t just about talking and listening—it's a meaningful way to bridge divides, cultivate belonging, and reimagine education as... more

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

Mindful walking isn’t just a stroll—it’s a science-backed way to reduce, improve concentration, and soak in the beauty of your... more

Psychologist Dacher Keltner guides you through a practice to help you see the good things in your life that you... more

One way to feel more thankful for things is to imagine life without them. We explore a practice shown to... more

Indigenous scholar Dr. Yuria Celidwen guides us in a reflection on our interconnection with water, encouraging us to see it... more

Discover how connecting with water through all five senses can support well-being. A growing body of research shows that connecting with... more

A guided drawing meditation to help you break out of stale thought patterns and maybe even enter a state of... more

We explore Día de los Muertos—Day of the Dead—as a ritual that nurtures community, imbues loss with meaning, and helps... more

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

Did you know humming can soothe your nervous system?  We explore the stress-relieving power of Bhramari Pranayama, also known as... more

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

It’s important to take a moment to pause and take a long, slow exhale as we navigate life. In our... more

Dr. Kristin Neff guides us in a self-compassionate touch exercise, and shares the many research-backed reasons to cultivate kindness towards... more

We explore the science behind how self-compassionate touch can help us feel better about ourselves. Link to transcript: https://tinyurl.com/4nm5827f Summary:  Brittany Luce,... more

Letting go of our regrets can motivate us to improve and help us grow. Alex Elle, a certified breath work... more

What if you had a magic wand and could better the world in any way? What would you do? We... more

Our happiness is interconnected with the well-being of others, both people and the natural world. Step outside of you can,... more

With the U.S. election swiftly approaching, the political divide can feel overwhelming. But what happens when we recognize the limits... more

Loving-kindness meditation, or “metta,” has its roots in Buddhist traditions that date back thousands of years. Studies show it can... more

Have you ever known you were dreaming while you were asleep? Our guests try practices to help induce lucid dreams,... more

Take a moment to appreciate the beauty and vastness of the sky. Dacher Keltner guides us through a practice of... more

Safe encounters with wildlife can deepen our appreciation for nature, and for other people. Craig Foster of “My Octopus Teacher”... more

Just a few moments of tuning into nature can make you feel more inspired, connected, and less lonely. Let us... more

Exploring novel places and having diverse experiences is important to our well-being and can make us feel happier. This week,... more

Connect to yourself and the land you stand on in under 10 minutes with this grounding practice led by Indigenous... more

Everyday activities, such as cleaning and gardening, can be sources of joy and opportunities for mindfulness. This week, our guest... more

Last week on The Science of Happiness, we discussed the scientifically proven health benefits of the ancient Chinese practice of... more

Studies show qigong can strengthen your body and mind, and reduce cortisol levels. We explore this Chinese meditative movement practice... more

Here's a favorite of ours: visualize your best possible self and tap into your inherent enough-ness with this guided meditation... more

She's the world's leading animal behaviorist and an autism advocacy leader. Guest Temple Grandin shares what kind of support systems... more

Experiencing awe can help us slow down and connect to the world around us. So how can we harness the... more

Hearing birdsong can help us feel less anxious, recover from stress faster, and even reduce muscle tension ... but can... more

Pilina is an indigenous Hawaiian word, or concept, that describes our deep interconnectedness. Harvard Clinical Psychology Fellow Jo Qina'au guides... more

Thinking about happy memories activates reward centers in our brains, and can help us feel more connected and accepted. Palestinian-American... more

A walking meditation led by 10% Happier Host Dan Harris How to Do This Practice: Begin walking. Bring your awareness to the present... more

Finding ways to bend tasks toward your strengths and passions can make you happier, more productive and find more meaning... more

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

We learn techniques for working across the aisle without compromising our values from a Democratic politician in one of the... more

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

When we remember the times someone had our back, it changes the way we view ourselves and the world. Our... more

Indigenous artist Lyla June leads a 5-minute freewriting exercise about our personal journeys. Autobiographical writing has been shown to help... more

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

We all have a playful side, and research shows acting on it can help us when we need to move... more

When we devote a little time to the other people in our life, we actually feel like we have more... more

When we treat ourselves with kindness and gratitude, research shows we feel more motivated and less self-critical. Meditation teacher Jack... more

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

A meditation in meeting our most difficult emotions — like anger, disappointment, or fear — with mindfulness and gentle care. Link... more

What happens when we intentionally look for beautiful things in our day-to-day lives? We explore a lab-tested practice shown to help you feel... more

Research shows feeling connected with nature can lower our stress response. This visualization meditation can help you feel at ease,... more