When we feel cared for, our cortisol levels drop, we feel safe, and we handle stress better. Dacher leads a meditation to help us focus on the people who make us feel supported.

How To Do This Practice:

1. Get Comfortable: Find a quiet spot. Sit or stand in a relaxed position. Take a few deep breaths to settle your body and mind.
2. Think of a Friend: Picture a friend who has supported you. Notice how it feels to remember their care. What have they given you? Kindness, courage, laughter?
3. Think of a Family Member: Now think of someone in your family (or chosen family) who’s helped you. What moment comes to mind? How did they support you? Name what they gave you.
4. Think of a Mentor: Bring to mind a mentor or guide—someone who’s taught or encouraged you. How did they help you grow? What gift did they offer? Wisdom, strength, direction?
5. Feel the Support: Picture all three people around you. Let yourself feel supported and held. Breathe in that sense of connection.

Scroll down for a transcription of this episode.

Related Happiness Break episodes:

Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5

A Meditation on Original Love: https://tinyurl.com/5u298cv4

Wishing Others’ Well, With Anushka Fernandopulle: https://tinyurl.com/jrkewjs8

Related Science of Happiness episodes:

Are You Remembering the Good Times: https://tinyurl.com/483bkk2h

Why Friendships Matter More Than We Think: https://tinyurl.com/y99tc9nm

Why We Should Seek Beauty: https://tinyurl.com/yn7ry59j

Follow us on Instagram: @ScienceOfHappinessPod

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription:

Sharing a new show from my friends at Higher Ground, hosted by Michelle Obama, called IMO. You know on Science of Happiness, we have conversations filled with compassion and empathy, and share research-backed strategies for a more fulfilled life. Similarly on IMO, Michelle and her big brother Craig Robinson bring candid perspectives to the everyday questions shaping our lives, relationships and the world around us. Each week, they’re joined by a guest to tackle real questions from real folks just like you offering practical advice, personal storytelling, and plenty of laughs. Topics range from dating and relationships, to family and faith. Michelle and Craig share stories about being there for each other throughout their lives, from first crushes and fraught college years, to landing at the White House, to losing their mom. For six decades they’ve been each others’ most trusted counsel—and now, they want to be that counsel for you. In this episode, they’re joined by actress Issa Rae for a conversation about navigating the challenges of mismatched expectations in female friendships.

You can find more episodes of IMO at https://lnk.to/imomichellecrai...

Transcription: https://tinyurl.com/bddahkjb

What happens when we replace sky-gazing with screen-scrolling? Discover how digital life impacts happiness and what Gen Z can teach us about reclaiming control over our well-being.

Summary: Smartphones have become our constant companions, but at what cost? This episode of The Science of Happiness explores how our digital lives are reshaping how we think, feel, and connect. From social media’s pull to the decline of face-to-face connection, we look at what we lose—and what we can regain—by stepping away from screens and into nature, quiet, and deeper connections.

Scroll down for a transcription of this episode.

Ways To Do A Digital Detox:

1. Turn off your phone before bed to improve sleep and create space from screens.
2. Wait to turn it on in the morning, noticing how you feel and stretching that screen-free time.
3. Do meaningful work before going online to protect your focus and creativity.
4. Keep notifications silenced unless you're expecting something urgent.
5. Turn off WiFi and browsers when you need to concentrate deeply.
6. Take regular breaks from screens to let ideas simmer and rest your mind.
7. Practice reading books again and notice your attention span strengthen over time.
8. Pause when you crave scrolling, and consider reaching out to a friend instead.
9. Create your own digital detox plan or adapt one that works for you. Be sure to clearly write out your specific intentions, including how and when you'll follow through.

Today’s Guests:

ADAM BECKER is an astrophysicist and author of the book, More Everything Forever: AI Overlords, Space Empires, and Silicon Valley’s Crusade To Control The Fate Of Humanity.

Learn more about Adam Becker here: http://freelanceastrophysicist.com/

JEAN TWENGE is a psychologist and best-selling author. She’s spent years studying how the digital world shapes our minds and bodies, and the way different generations experience life.

Learn more about Jean Twenge here: https://www.jeantwenge.com/

Related The Science of Happiness episodes:

​​Experience Nature Wherever You Are, with Dacher (Encore): https://tinyurl.com/aj34s585

How Exploring New Places Can Make You Feel Happier: https://tinyurl.com/4ufn2tpn

Why We Should Look up at the Sky: https://tinyurl.com/mpn9vj2t

Related Happiness Breaks:

How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm

Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x

Pause to Look at the Sky: https://tinyurl.com/4jttkbw3

Tell us about your experience with taking a break from technology. Email us at happinesspod@berkeley.edu 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

Transcription: https://tinyurl.com/e7rhsakj

Embrace the beauty of your accent in this self-compassion meditation that guides you in a reflection of your history, heritage, and connection to your ancestors.

How To Do This Practice:

1. Find a Comfortable Position: Sit in a relaxed yet alert posture, either on a cushion or chair. Gently lower your gaze or close your eyes if that feels comfortable.
2. Focus on Your Breath: Take a deep breath in and slowly exhale. Allow yourself to transition from your daily activities into this moment of reflection.
3. Acknowledge Your Accent: Bring awareness to the way you speak, recognizing that your voice carries your history, culture, and personal journey.
4. Repeat Self-Compassion Phrases: Silently or aloud, repeat affirmations such as, “my accent makes me unique,” “my accent carries my story,” “my accent connects me to my ancestors.”
5. Place a Hand on Your Heart: If it feels right, gently place a hand on your heart, offering yourself warmth and kindness as you continue to breathe deeply.
6. Close with Gratitude: Take a final deep breath, sending appreciation to yourself, your ancestors, and the uniqueness of your voice before gently opening your eyes.

Scroll down for a transcription of this episode.

Today’s Happiness Break host:

CRISS CUERVO is a mindfulness and meditation teacher, Bridging Differences Coordinator at the Greater Good Science Center, and author of PERTENÆCER: Eight-Week Mindfulness and Meditation Training and Practices for Latinx Immigrants in the United.

Learn more about Criss Cuervo here: https://tinyurl.com/4npjwn6m

Read her book here: https://tinyurl.com/3byby84b

Related Happiness Break episodes:

A Meditation on Original Love: https://tinyurl.com/5u298cv4

Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5

Where Did You Come From: https://tinyurl.com/2y9uyjj6

Related Science of Happiness episodes:

How to Show Up For Yourself: https://tinyurl.com/56ktb9xc

How to Tune Out The Noise: https://tinyurl.com/4hhekjuh

How to Feel Better About Yourself: https://tinyurl.com/42fn62a2

Follow us on Instagram: @ScienceOfHappinessPod

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/kv5ycj3v

Jeopardy! champion Amy Schneider tries a body scan meditation to sharpen her focus and calm her nerves as she prepares for the Tournament of Champions.

Summary: Simple mindfulness practices, like a body scan, can help cultivate presence and reduce stress. By tuning into the body with curiosity and awareness, we can deepen our connection to ourselves and those we care for. The practice encourages a gentle shift from overthinking to embodied presence, fostering calm and resilience. Whether you're a parent, caregiver, or simply seeking more ease in daily life, this episode offers a practical tool for grounding and self-care.

Scroll down for a transcription of this episode.

How to do this practice:

1. Get comfortable, sit or lie down in a quiet space, closing your eyes if you’d like.
2. Focus on your breath, take slow, deep breaths, noticing the sensation without changing it.
3. Scan your body, move your awareness from head to toe, observing sensations without judgment. Spend a few moments on each area before moving to the next.
4. Refocus as needed, gently return to the scan if your mind wanders.
5. Close with stillness, once you reach your toes, take a few deep breaths and notice how your body feels as a whole. Take a final deep breath and ease back into your day.

Today’s Guests:

AMY SCHNEIDER is the most successful woman to compete on the quiz show Jeopardy! and won 40 consecutive games.

Follow Amy on Twitter: https://twitter.com/Jeopardamy

JONATHAN GREENBERG is a psychology professor in Harvard University’s Clinical and Translational Science Center. His research focuses on the role of mindfulness and relaxation.

Learn more about Jonathan here: https://tinyurl.com/mrd6r8tb

Follow Jonathan on LinkedIn: https://tinyurl.com/2j2b7muy

Related The Science of Happiness episodes:

How To Breathe Away Anxiety: https://tinyurl.com/3v9vts5a

How To Tune Out The Noise: https://tinyurl.com/4hhekjuh

How To Show Up For Yourself: https://tinyurl.com/56ktb9xc

Related Happiness Breaks:

How To Relax Your Body Through A Standing Meditation: https://tinyurl.com/2fv4c9h8

5-Minutes of Progressive Muscle Relaxation: https://tinyurl.com/yc3cvhsz

A Breathing Technique to Help You Relax: https://tinyurl.com/mryh6c72

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

Transcription: https://tinyurl.com/p23n2kn7

Take a break from ruminating with Lama Rod Owens as he leads you in a meditation to cultivate a sky-like mind.

How to Do This Practice:

1. Get Comfortable: Sit or lie down in a relaxed, balanced position.
2. Settle into Your Body: Notice how your body feels and allow yourself to settle.
3. Observe Your Thoughts: Watch thoughts and emotions rise and fall without judgment.
4. Visualize the Sky: Imagine your mind as a vast sky and your thoughts as passing clouds.
5. Detach from Thoughts: Say to yourself, “This is just an experience, passing through.”
6. Return to the Present: Shift your attention back to your body and the support beneath you.

Today’s Happiness Break host:

LAMA ROD OWENS is a Buddhist teacher, author and activist passionate about creating engaging and inclusive healing spaces.

Learn more about Lama Rod Owens: https://www.lamarod.com/

Follow Lama Rod Owens on Instagram: @lamarodofficial
Follow Lama Rod Owens on Facebook: @lamarod
Follow Lama Rod Owens on Twitter: @LamaRod1

Related Happiness Break episodes:

How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm
Pause to Look at the Sky: https://tinyurl.com/4jttkbw3
A Mindful Breath Meditation: https://tinyurl.com/mr9d22kr

Related Science of Happiness episodes:

How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6
How To Find Calm Through Walking: https://tinyurl.com/ycervtah
Breathe Away Anxiety: https://tinyurl.com/3u7vsrr5

Follow us on Instagram: @ScienceOfHappinessPod

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/3u8k2j8h

An art-form powerful enough to prescribe — from ancient traditions to modern neuroscience, we uncover how music, including lullabies, function as a form of medicine.

Summary: Music has a unique ability to calm, heal, and bring people together, and lullabies are one of the earliest ways we experience this connection. In this episode, we explore how music affects the brain, reduces stress, and strengthens bonds between caregivers and children. Through science and personal stories, we reflect on the deep emotional power of lullabies and their role in both everyday life and moments of challenge. From ancient traditions to modern research, we uncover why lullabies remain a universal source of comfort.

Scroll down for a transcription of this episode.

Today’s Guests:

ALEXIS CARIELLO is a social worker who was prescribed music to help manage her perinatal anxiety.

DR. DANIEL LEVITIN is a neuroscientist, musician, and bestselling author of the books, Music as Medicine: How We Can Harness Its Therapeutic Power and I Heard There Was a Secret Chord: Music As Medicine.

Follow Dr. Levitin on IG: https://www.instagram.com/daniellevitinofficial

Bringing Lullabies into Everyday Life

You don’t need to be a professional musician to bring the healing power of music into your caregiving routine. Here are some simple ways to incorporate lullabies into your daily life:

• Sing, Even If It’s Just for You: Whether you hum a tune while rocking a child to sleep or sing in the shower, music can help regulate emotions and ease stress.
• Create a Caregiving Playlist: Curate a selection of calming songs that bring comfort and connection.
• Write Your Own Lullaby: Personalizing a song can be a deeply meaningful way to express love and support.
• Share the Experience: Singing together can strengthen bonds, whether with a child, a partner, or a classroom of students.

Our Caring for Caregivers series is supported by the Van Leer Foundation, an independent Dutch organization working globally to foster inclusive societies where all children and communities can flourish.

To discover more insights from Van Leer Foundation and others on this topic, visit Early Childhood Matters, the leading platform for advancing topics on early childhood development and connecting diverse voices and ideas across disciplines that support the wellbeing of babies, toddlers and caregivers around the globe.

Music has the power to uplift, soothe, and connect. What lullabies, songs, or musical rituals bring you comfort? We’d love to hear from you! Email us at happinesspod@berkeley.edu or message us on Instagram @ScienceOfHappinessPod.

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

Transcription: https://tinyurl.com/49svzn4v

How to Do This Practice:

1. Find a Comfortable Space: Choose a place where you feel comfortable moving and making noise. You can do this practice standing or seated, whatever feels best for you.
2. Start with a Basic Clap: Clap your hands together lightly, palm to palm. Keep the pressure soft so it doesn’t hurt. Try a few claps, following a steady rhythm.
3. Add Chest Percussion: After each clap, tap your sternum lightly with your right hand, then with your left hand. Repeat this rhythm several times.
4. Incorporate Leg Taps: Extend the pattern by adding taps on your thighs.
5. Repeat the Full Pattern: Put it all together in a continuous loop— clap, chest (right, left), legs (right, left). Maintain the rhythm and repeat without pauses.
6. Focus on the sensation of movement and sound as a mindful practice.

Scroll down for a transcription of this episode.

Today’s Happiness Break host:

KEITH TERRY is a percussionist and body musician who uses a variety of surfaces to create interesting rhythms.

Learn more about Keith Terry: https://tinyurl.com/5av66v5f
Watch Keith Terry in action: https://tinyurl.com/299vuw4a

Related Happiness Break episodes:

A Humming Technique to Calm Your Nerves: https://tinyurl.com/mr42rzad
The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8
How to Relax Your Body Through a Standing Meditation: https://tinyurl.com/2fv4c9h8

Related Science of Happiness episodes:

Why Dancing Is The Best Medicine: https://tinyurl.com/y66hxxy9
The Science of Humming: https://tinyurl.com/4esyy6nd
How Music Can Bridge Cultures: https://tinyurl.com/5ar3c8yy

Follow us on Instagram: @ScienceOfHappinessPod

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/275tna6h