In *The How of Happiness*, Sonja Lyubomirsky offers a detailed yet easy-to-follow plan to increase happiness. Drawing on her extensive research, Lyubomirsky explains that while 50% of happiness is determined by genetics and 10% by life circumstances, 40% can be controlled through intentional thoughts and behaviors. The book provides over a dozen uniquely formulated happiness-increasing strategies, including practicing optimism, savoring life's pleasures, and staying active. It also includes diagnostic quizzes to help readers understand their 'happiness set point' and select activities that best fit their personality, resources, and goals. Lyubomirsky emphasizes the importance of personalizing these strategies to achieve long-term happiness[1][4][5].
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:
-
Get comfortable, sit or lie down in a quiet space, closing your eyes if you’d like.
-
Focus on your breath, take slow, deep breaths, noticing the sensation without changing it.
-
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.
-
Refocus as needed, gently return to the scan if your mind wanders.
-
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
The Science of Happiness 