Happiness Break: Six Minutes to Connect with Your Body, with Dacher
The Science of Happiness
How to Breathe and Focus Attention
Dacher instructs paced inhales and exhales and directs attention to the breath and bodily sensations to build focus.
Dedicating a little time to tune into your body fortifies you to better handle the stresses of daily life.
How To Do This Practice:
- Find your space: Choose a quiet place where you feel safe and comfortable. You can sit, stand, or lie down, whatever helps you relax. If sitting, rest your hands on your thighs; if standing, let them hang by your sides.
- Begin with your breath: Close your eyes. Inhale slowly to a count of four, feeling your belly and chest expand. Exhale to a count of four, letting your body soften. Notice the temperature of the air as it moves in and out through your nose.
- Start at your feet: Bring your attention to your feet on the ground. Notice sensations— pressure, warmth, tingling. Gently wiggle your toes. On the next breath, move your awareness to your ankles and calves, then your knees, thanking them for their steady work.
- Move up the body: With each breath, shift attention upward. Thighs, hips, and lower back, then your stomach. Feel it rise and fall with your breath. Continue up through your back and shoulders, releasing any tension there.
- Soften the upper body: Turn your attention to your throat, face, and head. Relax your jaw, smooth your forehead, and feel any soft tingling at the top of your head. Then bring awareness to your hands and fingers.
- Close with awareness: Take a few final deep breaths. On your last exhale, open your eyes gently. Notice how your body feels and carry that awareness into the rest of your day.
Scroll down for a transcription of this episode.
Today’s Happiness Break Guide:
DACHER KELTNER is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley.
Related Happiness Break episodes:
A Mindful Breath Meditation: https://tinyurl.com/mr9d22kr
Embodying Resilience: https://tinyurl.com/46383mhx
The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8
Related Science of Happiness episodes:
Breathe Away Anxiety: https://tinyurl.com/3u7vsrr5
How To Show Up For Yourself: https://tinyurl.com/56ktb9xc
How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6
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
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Transcription: https://tinyurl.com/4fjwac6y
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