The Science of Happiness

Join Elissa Epel, a UCSF professor and stress researcher, as she shares her insights on calming the nervous system amidst uncertainty. She offers a gentle, science-backed practice that includes deep breathing and body scanning to release tension. Elissa encourages listeners to acknowledge their thoughts and feelings without judgment, while also inviting them to let go of control and expectations. Embrace the present moment with kindness as she provides soothing phrases to cultivate acceptance and peace.

Ace Boral, an Oakland-based chef who embraced Qigong to navigate stress and health struggles, shares his transformative journey with this ancient practice. He explains how grounding, balance, and mindfulness significantly enhance physical and mental well-being. Peter Wayne, a Harvard-affiliated psychologist, discusses the scientific benefits of Qigong, linking it to reduced chronic fatigue, improved mood, and stronger overall health. They explore how the practice enhances emotional grounding and connects Eastern traditions with modern science.

This New Year, affirm the wonderful qualities you already possess with this meditative writing practice with Chris Murchison called "I Am."How To Do This Practice: Settle your body and breath: Find a comfortable seat. Close your eyes or soften your gaze. Take a few slow, deep breaths. Feeling your belly and lungs expand. Bringing your attention into the present moment. Notice what’s here: Briefly tune in to what’s moving through you right now: thoughts, emotions, sensations in your body, and the space around you. There’s nothing to change—just notice. Begin with “I am…”: Open your eyes and place your pen at the top of the page. Write the words “I am…” and complete the sentence with whatever feels true at this moment. Keep writing continuously for one minute: On each new line, write “I am…” again and complete it. Keep your pen moving for a full minute. Don’t edit, judge, or overthink. Just let the words come. Pause and reflect: Put your pen down. Read what you’ve written. Notice where you started, how your responses shifted, and where you ended. Look for patterns, themes, or surprises. Carry it forward: Take a few mindful breaths. Consider how this clearer sense of your present self might shape how you move into the next moment with more awareness and care. Scroll down for a transcription of this episode.Today’s Happiness Break Guide:CHRIS MURCHISON is an artist and meditation teacher.Check out Chris’s website: https://chrismurchison.com/Follow Chris on Instagram: https://tinyurl.com/4nyjahj4Related Happiness Break episodes:The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4yHow to Be Your Own Best Friend: https://tinyurl.com/y5kbecejRelated Science of Happiness episodes:How to Stick to Your Resolutions in 2024: https://tinyurl.com/mub9z9z4How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6How To Show Up For Yourself: https://tinyurl.com/56ktb9xcFollow us on Instagram: @ScienceOfHappinessPodWe’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/2p9h5aapHelp us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aapTranscription: https://tinyurl.com/2d595rz3

Safa Suleiman, an elementary school teacher and author of 'Helwa's Gifts,' shares how Palestinian culture and the olive harvest inspire her storytelling and teaching. Melanie Green, a social psychologist, discusses narrative transportation and how immersive stories enhance empathy and connection. Together, they explore how personal and cultural narratives shape resilience and belonging, highlighting the power of stories to foster understanding and shared values across differences. This insightful conversation reveals storytelling as a vital tool for community and compassion.

In this enlightening discussion, Diana Parra, a yoga and meditation teacher dedicated to supporting Latinx immigrant communities, shares her insights on mindfulness. She highlights the numerous benefits of these practices for well-being, including improved mood and empathy. Diana introduces a grounding meditation that encourages listeners to connect with the earth, emphasizing body awareness and gratitude. Her accessible approach allows everyone to find stability through breath and mindful presence, making this a refreshing and transformative experience.

In this introspective session, Diana Parra, a professor and registered mindfulness teacher, engages listeners with her experience adapting yoga and meditation for Latino immigrant communities. She introduces a grounding meditation, encouraging reflection on inspiring figures in our lives. Parra guides us to visualize acts of moral beauty that resonate emotionally, while promoting mindfulness practices that enhance empathy and connection. Tune in for a profound exploration of purpose, gratitude, and small actions that embody our admired values.

Evelyn Mata, an undergraduate at UC Berkeley, shares her inspiring journey of introducing mindful breathing into her Mexican immigration class to help classmates process tough topics. Joined by Pablo Gonzalez, a professor in Ethnic Studies, they discuss how collective breathing practices create a supportive classroom environment. They explore the benefits of techniques like box breathing, noting remarkable changes in student focus and energy. Evelyn emphasizes mindfulness as a tool for social justice, underscoring its importance in navigating challenging discussions.

Explore the power of ancestral connection through a soothing meditation designed to deepen your sense of belonging. Learn how grounding in your roots can foster healing and meaning in your life. Feel the rhythm of your heartbeat as a shared connection with generations past, and visualize compassion radiating from your chest to your ancestors. Send forth wishes for healing, acknowledging our shared human experience. This practice invites reflection on our lineage and nurtures a deeper appreciation for the lives we inherit.

René Brooks, the creator of Black Girl, Lost Keys, shares her journey with ADHD and the shame that shaped her inner critic. Serena Chen, chair of UC Berkeley's Psychology department, discusses how self-compassion can foster authenticity and reduce negative self-talk. The duo dives into a transformative writing practice that encourages individuals to confront and reframe their inner dialogues with kindness. They reveal that practicing self-compassion not only alleviates shame but also boosts one's sense of true self.

Explore the complexities of gratitude when it feels out of reach. Learn to embrace and acknowledge hard emotions, like grief and anger, as part of the journey. Settle your body with breath and simply notice your current feelings without judgment. Shift your focus to neutral sensations to anchor yourself in the present. Lastly, discover one small thing to appreciate, whether it's a warm cup of coffee or the ability to just be. Remember, gratitude isn't about forcing positivity; it's about recognizing the now.