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

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

What if you could tap into your inherent resilience at any time? Prentis Hemphill guides a meditation to turn good... more

We all overestimate how much we know. Our guest tries a practice in slowing down to ask more questions, and... more

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

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

Try this body-scan meditation to ground your mind in the present moment and in your body, guided by Spring Washam. Link... more

How can we feel more connected to our loved ones, even when they're not around? Our guest tries a practice... more

Seeing others suffering is painful. Learn to practice both compassion and self-soothing in this guided meditation led by Anushka Fernandopulle. Link... more

Why do some songs send chills down your spine or give you goosebumps? We explore the science of how music... more

Host Dacher Keltner leads us through an exercise in feeling the serenity and wonder that nature brings us, no matter... more

When did you last take a moment to really look up at the sky? Shifting our gaze upward is linked... more

The communities we create are one of the most awe-inspiring parts of our lives. Host Dacher Keltner guides us in... more

Feeling awe changes your brain. In our first episode in a series about the science awe, we explore how awe... more

This New Year, affirm the wonderful qualities you already possess with this meditative writing practice called "I Am." Link to episode... more

Chris Sharma is one of the greatest rock climbers of all time, and he's taking on some of the biggest... more

Sight, smell, touch, sound, and taste: all of our five senses provide unique pathways to presence and happiness. We spend a few minutes... more

Moving in sync with someone else — even a total stranger — can change how you feel about them, and... more

Happiness isn't only in your head — your body is important, too. This week, Radha Agrawal leads us in a... more

One way to feel more thankful for things is to imagine life without them. Our guest tries a practice for... more

Not sure how to start practicing gratitude? Psychologist Dacher Keltner guides you through a practice that can help you see... more

There are millions of YouTube videos with people crinkling bubble wrap or whispering about folding laundry. Our guest talks about... more

Consider what you want to make space for in your life in this 6-minute contemplation guided by Alex Elle. Link to... more

When was the last time you spent a moment savoring silence? Tricia Hersey, aka The Nap Bishop, guides us through... more

Jeopardy! champion Amy Schneider tries a body scan meditation to sharpen her focus and calm her nerves as she prepares... more

Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam. Link to episode transcript:... more

These days, it's hard to imagine befriending people with different politics than your own. But these two men did it... more

Dedicating a little time to tune into your body fortifies you to better handle the stresses of daily life. Link to... more

How do you forgive someone while still holding them accountable? What if that person is yourself? This week, our guest... more

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

When's the last time you made a good memory — intentionally? Our guest tries a practice in cultivating positive experiences... more

When was the last time you thought about your ancestors? This guided meditation by indigenous scholar Yuria Celidwen will help... more

Comedian Aparna Nancherla has always struggled with anxiety — can a new technique help her cope? Link to episode transcript: https://tinyurl.com/33y2hta5 Episode... more

A few slow, mindful paces can lower your cortisol and make you more at ease. Psychologist Dacher Keltner guides you... more

What if you could fall in love, or forge deep connections in just 45 minutes? Our guests try out 36... more

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

When we feel more connected, we're kinder and care more for others. After 21 years of being incarcerated, our guest... more

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

Can practicing mindfulness make us wiser? Judge Jeremy Fogel explores how being present in the moment helps him keep a... more

Having close bonds with others is one of the most important things to our happiness. Host Dacher Keltner walks you... more

Apologies are key to successful relationships. But are you doing them right? Link to episode transcript: https://tinyurl.com/38dfpe8p Episode summary: We all have moments when... more

Visualize your best possible self and tap into your inherent enough-ness with this guided meditation by Justin Michael Williams. Link to... more

Our guest explores how reminding yourself that you don't know everything can have a profound impact on your relationships, and... more

Take 10 minutes to be guided through a practice of meaningful self-kindness: A self-compassion break with Kristin Neff. Link to episode... more

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

We guide you through a reflection of three things you're grateful for today. This practice is shown to boost happiness,... more

Do you struggle with sleep? This week Drew Ackerman of Sleep with Me podcast tries tips for a good night's... more

Link to episode transcript: https://tinyurl.com/2p8wnyx6 Episode summary: Emanuel Hahn has never been great at asking for help. He didn’t live with his... more

Fear is a normal part of our lives — but there are ways we can safely challenge and conquer it.... more

Comedian Marilyn Pittman takes stock of what she really wants in life – and makes a plan to get it. Link to... more

High expectations can lead to disappointment, but expecting the worst doesn't feel great, either. This week we explore how to... more

Part of life is experiencing pain and loss. And sometimes, finding meaning in it. We explore a writing practice shown to help... more

A NYT restaurant critic puts down her pen and grabs her camera to capture the beauty of the outdoors. Link to... more

What happens when we feel compassion for the things that scare us? Shabazz Larkin shares what it's like to face some... more

What does your best possible self look like? Our guest tries a practice in optimism by imagining her brightest future. Link... more

Feeling burned out? Our guest, a nurse, explores how cultivating gratitude helps people in high stress jobs. Link to Episode Transcript:... more

Can taking a few photos really make you happier? Afghan rocker Sulyman Qardash tries a practice to find meaning through... more

Thank you. Gracias. Merci. Every language has a word for gratitude. But why do we feel it? How can we... more

What happens when we share our time? Our guest, chef and author Bryant Terry, pauses to be present with the... more

Comedian Paula Poundstone tries to take on a messy and daunting task, one small step at a time. Link to Episode... more

Anna Sale, host of Death, Sex, and Money, practices awe as an antidote to her anxiety. Link to Episode Transcript: https://tinyurl.com/5n82n9w2

They were childhood best friends until one came out as queer. Now, two college students reconnect and try to see the... more

For our 100th episode, host Dacher Keltner sits in the guest chair and tries one of the most popular happiness... more

When was the last time you went down a slide? Our guest tries a practice to bring more play into... more

What would life be like without the people you care most about? Our guest tries a practice to help appreciate... more

Our guest uses her breath to find calm in some of Los Angeles' noisiest neighborhoods. Link to Episode Transcript: https://tinyurl.com/yc7ccv7x

What happens when we suppress our anger? And what if we tried to work with it instead? Our guest tries... more

Michael Pollan tries to get more out of life by temporarily giving up one of his pleasure. Link to Episode Transcript:... more

When the world around you changes, so can your goals. This week's guest tries a practice to tap into a... more

Link to Episode Transcript: https://tinyurl.com/kb6subnc

Trees don't just compete with one another for resources, they also cooperate. Scientist and author Suzanne Simard explains the surprising... more

A doctor who serves communities in dire need shares how gratitude helps him find light in the darkness. Link to Episode... more

Focusing on funny things can reduce stress, anxiety, and make us feel more connected to others. Our guests, who were... more

Have you ever been moved by music sung in a language you don't understand? We speak with Gambian musician Sona... more

What is it about certain melodies that can relax our nerves and rock us to sleep? We explore the science... more

Music helped former Talking Heads frontman David Byrne come out of his shell. Hear Byrne's story and learn how music... more

Feeling awe can boost your mood and make you feel more connected with others. Comedian Chris Duffy learns how to... more

What happens when we spend time outdoors? We explore how getting out in nature can restore peace of mind—and make... more

Setting goals can sometimes feel like setting ourselves up for failure. But journalist Monica Campbell finds there's something magical that happens with... more

A stranger helped her through the hardest day of her life. When she expresses her gratitude, our guest encounters the power of... more

The way we interact with people who come in and out of our lives has changed since COVID-19. Our guest... more

Are you unable to be with your friends and family during the holiday season this year? These 36 questions can bring... more

Connecting across generations is one of the oldest happiness practices there is. We explore why to honor your elders, along... more

Can practicing mindfulness make us wiser? Judge Jeremy Fogel explores how being present in the moment helps him keep a... more

What does it really take to forgive someone? And why should we do it? Our guest, psychologist Scott Barry Kaufman,... more

Why do we vote? We explore the science behind what drives us to the polls, and the benefits we reap... more

It's easy to be anxious and uncertain about the future—especially if you're eight months pregnant. Our guest tries practices to... more

Feeling hard on yourself? Pinterest co-founder Evan Sharp learns to quiet his inner critic and tap into his highest potential. Link... more

Feeling lonely? Former U.S. Surgeon General Vivek Murthy learns why focusing on the quality of our relationships, not the quantity,... more

Why should you be nice? Our guest explores how small, daily acts of kindness can produce meaningful life changes. Link to... more

Do you obsess over negative feedback? Shereen Marisol Meraji, of NPR’s Code Switch, tries a better way to cope. Link to... more

A couple try a practice to bring more excitement and passion into their relationship, even while sheltering-in-place. Link to Episode Transcript:... more

We can be at our worst with the people we love best. Our guests try ways to be more calm... more

Our guest tries a practice to help her feel compassion toward others — even those she disagrees with. Link to Episode... more

Adrian Michael Green asks big questions designed to help teens — and adults — find more meaning and purpose in... more

We speak with john a. powell, director of the Othering & Belonging Institute, about racial justice, well-being, and widening our... more

When our world is turned upside down, how do we keep moving forward? Our guest, award-winning author Christine Day, sets... more

Do you want to be famous? What's a favorite memory? These 36 questions can bring you closer to loved ones, even... more

Want to calm your inner critic? Our guest tries a practice to find more self-compassion during uncertain times. Link to Episode... more