Experience a guided meditation focused on cultivating awe and welcoming new beginnings. Reflect on the beauty of budding plants, intriguing new friendships, and memorable moments that inspire wonder. Engage your senses as you connect with the present, allowing feelings of curiosity and awe to enhance your well-being. This practice encourages you to carry that sense of wonder throughout your day, uplifting your spirit as you embrace all that’s new.

Lori Arnett, Associate Director for Digital Transformation at NASA, shares her insights on the joys of dance that transcended her work and home life. She recounts how a month of dance practice deepened her connection with her daughters and colleagues. Alongside Dr. Bronwyn Tarr, an expert in dance science, they discuss how rhythmic movement boosts mood, releases endorphins, and strengthens community ties. The duo emphasizes dance as a healing practice that enhances well-being while combating isolation and stress.

Feeling burned out? Join Dr. Kristen Neff as she guides us through a calming practice to bring kindness and support to ourselves during tough times.How to Do This Practice: Sit in a quiet, comfortable space, close your eyes if you wish, and take deep breaths to center yourself. Observe how you’re feeling—physically and emotionally—without judgment. Acknowledge your struggle: This is hard. Burnout is a natural human response to stress. Offer yourself kindness. Imagine a compassionate voice saying: I’m here for you, you’re doing your best, you’re loved just as you are. Let these words fill you with warmth and calm. When ready, open your eyes and bring this renewed energy into your day. Today’s Happiness Break Guide:Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout.More Happiness Breaks like this one:The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5We’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/485y3b4y

Jackie Justice, a professor at Mid Michigan College, and Jamil Zaki, a Stanford psychology professor, dive into the contagious power of compassion. They discuss how compassionate dialogue can bridge divides and foster belonging, even in a polarized environment. Justice shares her journey of teaching compassion amidst personal challenges, while Zaki highlights the neuroscience behind empathy. Together, they unpack practical ways to create safe spaces for discussion, encouraging listeners to embrace tough conversations and build community connections.

Explore the art of mindful walking in a refreshing meditation guided by Dan Harris. Discover how simply being aware of your surroundings can enhance your wellbeing. Learn about the profound benefits of combining movement with mindfulness, including reduced anxiety and increased joy. Dive into the practice of cultivating self-compassion and detaching from the autopilot mode of daily life. Embrace each step as a celebration of the present moment, heightening your sensory awareness and reconnecting with your environment.

Dan Harris, a former TV anchor and war reporter, is renowned for promoting meditation, especially through his podcast, 10% Happier. In this discussion, he shares how walking meditation has been his refuge from stress and anxiety stemming from intense experiences. The conversation dives into the science of walking meditation, highlighting its benefits for mental clarity and emotional well-being. Listeners learn practical tips for incorporating this mindfulness practice into their routine, making it accessible for everyone to enjoy the calming effects of nature.

Delve into the power of gratitude with insights from a leading psychologist. Discover how recognizing everyday comforts can shift your mindset. Reflect on the countless individuals who contribute to your well-being, from farmers to artists. Engage in a guided meditation that fosters appreciation for the richness in your life. By the end, you'll feel the positive impact of cultivating daily gratitude, enhancing both your health and relationships.

Stephanie Foo, a radio producer and author of "What My Bones Know," shares her journey of navigating loneliness after moving from California to New York. She discusses a fascinating technique called mental subtraction, which encourages imagining life without current joys to cultivate gratitude. The conversation highlights research showing how intentional gratitude practices can improve mood and deepen appreciation for life's simple pleasures, making it an essential tool for emotional resilience, especially during challenging times.

Dr. Yuria Celidwen, an Indigenous scholar of contemplative studies and author of *Flourishing Kin*, invites listeners to explore their relationship with water as more than just a resource. She emphasizes water’s restorative qualities and its transformative power. Through sensory engagement, like listening to flowing water, Yuria encourages reflection on emotions and belonging in nature. The conversation fosters a deeper understanding of our interconnectedness with water, urging us to cherish and protect this vital element.

In this insightful discussion, Tarana Aram Sader, a busy mom and wellness advocate, shares how she connects with water through all five senses, enhancing her well-being. Environmental psychologist Matt White highlights the mental health benefits of blue spaces, while Indigenous scholar Uriah Salidwin emphasizes water's cultural significance and the vital need for environmental protection. Together, they explore the therapeutic effects of water, the importance of mindful hydration, and the global challenges of water scarcity and climate change.