Learn research-tested strategies for a happier, more meaningful life, drawing on the science of compassion, gratitude, mindfulness, and awe. Hosted by award-winning... 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
Join our limited newsletter The Science of Habits to get curated, science-backed tips to help make your New Years resolution... more
When we imagine our best possible selves in our relationships, we feel more motivated to achieve our goals and a... more
Join our limited newsletter, The Science of Habits, to get curated, science-backed tips to help make your New Year's resolution... more
Join our limited newsletter The Science of Habits to get curated, science-backed tips to help make your New Years resolution... more
Join our limited newsletter The Science of Habits to get curated, science-backed tips to help make your New Years resolution... more
Chef and author Bryant Terry leads us through a visualization to connect with our ancestors by appreciating our families' traditional... more
Join our limited newsletter The Science of Habits to get curated, science-backed tips to help make your New Year’s resolution... more
Renew your sense of gratitude by remembering acts of kindness, with social scientist and meditation teacher Eve Ekman. Link to episode... more
This week we revisit our science-backed tips for a good night's sleep with sleep scientist Eti Ben Simon and host... more
Take a break from ruminating with Lama Rod Owens as he leads you in a meditation to cultivate a sky-like... more
For time immemorial, humans have connected deeply through singing with one another. We explore the science behind this, plus how... more
Having a curious approach to life can improve our mood, creativity and relationships. Scott Shigeoka leads a visualization exercise to... more
Simple actions like consciously placing a hand on your heart or hugging yourself can lower your cortisol levels, heart rate,... more
When we mindfully tense and then release our muscles, our bodies are telling our brains to relax. Try this practice... more
Want to destress your mind? Start with your body. Progressive Muscle Relaxation is a practice where you methodically tense and... more
Take a moment to ground yourself with this meditation that helps bring awareness to the relationship between ourselves and the... more
Tómate un momento para conectarte con esta meditación que ayuda a tomar conciencia de la relación entre nosotros y la... more
Dr. Omar Guzman reflects on how a practice to cultivate more respect shaped the way he interacts with his patients. Link to... more
Take a few minutes to reflect on someone who inspires you, and how you can embody the values you admire... more
Rapper Rexx Life Raj shared his deepest pain in his latest album, and discovered it was one big compassion practice... more
Take a few minutes to develop your sense of awe for the circle of life in this meditation with Dacher... more
Humor can help us with stress, anxiety and feeling more connected to others. But is humor connected to mindfulness? And... more
Relieve stress, boost self-esteem, and increase focus through a simple body music practice. And do it with a friend to... more
Just 20 minutes of improv theater can foster creativity and confidence, and help with anxiety, depression, and your ability to... more
Mindful breathing exercises are a simple, effective, and fast way to shift our mindset and improve physical and mental well-being... more
War veteran and country music singer Sal Gonzalez tries the Taoist practice of Wu Wei to improve his relationship with... more
Moving meditations can help reduce stress and boost self-awareness. Improve your ability to sense your body in space with this... more
We enjoy the world through our five senses, so why don't we do more to heighten them? We explore the... more
Treating yourself with kindness reduces anxiety and improves coping skills. Spring Washam encourages us to be more self-compassionate through a... more
Self-compassion reduces our feelings of shame and self-doubt. We explore a practice to help quiet our inner critic with kindness. Link... more
Cultivate a sense of compassion for yourself and others by trying a meditation rooted in loving kindness, called "Metta." Link to... more
How can we feel more moments of joy? We explore the science of joy and how we can cultivate it... more
When we feel cared for, our cortisol levels drop, we feel safe, and we handle stress better. Dacher leads a... more
A short break does more than just fuel our bodies, it strengthens our minds. Our overworked guest tries the Swedish... more
Indigenous scholar Yuria Celidwen guides us in a meditation to strengthen our sense of belonging and connection to the earth. Link... more
Walking can increase our sense of connectedness with the earth and motivation to take climate action, which might be an... more
Take ten minutes to renew your connection to the earth through this guided meditation on our interdependence with the ecosystem. Link... more
How can we build a sense of hope when the future feels uncertain? Poet Tomás Morín tries a writing practice... more
In the first episode in our series Climate, Hope and Science, we explore how embracing uncertainty enables us to move... more
Happiness Break: Sketching Serenity with Chris Murchison A guided drawing meditation to help you break out of stale thought patterns and... more
Is there such a thing as good stress? Our guest learns to welcome her stress by understanding how it can... more
Finding a greater sense of purpose can help us achieve our goals and strengthen our relationships. Dacher leads a meditation... more
Why should you be nice? Our guest explores how small, daily acts of kindness can produce meaningful life changes. Link to... more
Walking can increase our sense of connectedness with the earth and motivation to take climate action, which might be an important aspect... more