The Science of Happiness

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. Link to episode transcript: https://tinyurl.com/yckfxnu5 Episode summary: Amy Schneider is the most successful woman to ever compete on Jeopardy!. Part of her winning strategy was to shut down all her mental chatter and completely focus on the competition. But when the cameras are off, she struggles to find the same calm. For today’s show, Amy tries a body scan practice to connect with her body and quiet her busy mind. Later we hear from Jonathan Greenberg, a Harvard psychology professor. He explains how mindfulness can make us better problem solvers, and how that can benefit our emotional health, too. How to Do This Practice: Find a quiet place where you feel safe and comfortable. You can be standing, sitting, or lying down. Close your eyes, and take a few deep, long breaths. Move your attention through your body slowly, part by part, starting with your feet. Focus on your feet, then your calves, knees, and so on, until you get to the top of your head. Without judgment, notice what sensations you can identify in each part of the body. When your mind wanders, gently and with self-kindness, guide your attention back to the part of the body you’re focusing on in the present moment. Find the full Body Scan Meditation practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/body_scan_meditation 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 Follow Amy on Instagram: https://www.instagram.com/jeopardamy/ Follow Amy on Facebook: https://tinyurl.com/5b4dyezy 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’s research: https://tinyurl.com/yn7j73au More resources from The Greater Good Science Center: Try a body scan meditation guided by host Dacher Keltner, on Happiness Break: https://tinyurl.com/bd6x8ba5 Where to Find Wisdom in the Body: https://tinyurl.com/yctxtkzt Compassionate Mind, Healthy Body: https://tinyurl.com/5n79ary9 Moving Your Body Is Like a Tune-Up for Your Mind: https://tinyurl.com/2f64na8b Your Anxiety Might Be Coming From Your Body: https://tinyurl.com/4j9ynwr9 More resources on body scan meditation: NPR - A Crash Course in Body Scan Meditation: https://tinyurl.com/mu24fx7p Harvard Health - You can practice mindfulness in as little as 15 minutes a day: https://tinyurl.com/4aex7738 10% Happier - Change Your Posture, Change Your Mood: https://tinyurl.com/4crydjs6 Time - This Quick Meditation Helps You Let Go of Stress and Sleep: https://tinyurl.com/4mzpu2zr Tell us about how you feel after trying the body-scan meditation. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or copy and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam. Link to episode transcript: https://tinyurl.com/yckujpr3 How to Do This Practice: Think about an area of your life that brings you joy, it could be anything. Imagine yourself experiencing that moment of happiness. Feel the smiles, the peace and laughter. As you reflect on the moment, say to yourself, “may my joy and my happiness increase.” Next, practice “sympathetic joy.” To do this, think about someone you know having a great experience. As you think of them in their joy, say to them in your mind, “May your joy and happiness increase.” Or you can also say, “I'm happy for your happiness. May your happiness continue.” Remember that happiness is infinite. Being joyful for others is a way to increase your joy. Today’s Happiness Break host: Spring Washam, is a meditation teacher based in Oakland, California. She is also the author of the forthcoming book, The Spirit of Harriet Tubman: Awakening from the Underground. Learn more about Spring and her new book: https://www.springwasham.com/ Follow Spring on Instagram: https://www.instagram.com/springwasham/ Follow Spring on Facebook: https://www.facebook.com/teacher.springwasham/ Follow Spring on Twitter: https://twitter.com/springwasham Check out Spring’s YouTube channel: https://tinyurl.com/22njyd29 More resources from The Greater Good Science Center: How to Overcome Stress by Seeing Other People’s Joy: https://tinyurl.com/3cn22wcb How Your Life Is Shaped by the Emotions You Want to Feel: https://tinyurl.com/54ff3b4k Moments of Love and Connection May Help You Live Longer: https://tinyurl.com/328scfjj Can You Be Too Happy?: https://tinyurl.com/4jswnf94 Why Other People’s Good News Could Be Good for You: https://tinyurl.com/4d8dxsw5 We love hearing from you! Tell us about your experience of cultivating joy. Email us at happinesspod@berkeley.edu or using the hashtag #happinesspod. Find us on Apple Podcast: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

These days, it's hard to imagine befriending people with different politics than your own. But these two men did it using a tried and true practice. Link to episode transcript: https://tinyurl.com/yfuhemz2 Episode summary: When a graphic work of art depicting two men having sex was hung up in a busy hallway on a community college campus, it stirred up a huge controversy. Some students wanted it taken down, while others opposed the idea of censoring art. Instead of retreating to their respective echo chambers, two students who disagreed had a public debate. It was so successful, they actually went on to create a discourse club on campus. We learn the tactics that helped them navigate a divisive topic with their civility and differing values intact. Later, we hear from psychologist Cynthia Wang on how taking someone else’s perspective can bring people of different backgrounds together and disrupt stereotyping. Practice: Think of someone whom you might be at odds with — perhaps they have different political beliefs, or they’re not part of your ethnic or religious group, or they have arguments with you. Take a moment to imagine yourself as this person, seeing the world through their eyes. Recall a moment you shared with this person and think how you, as this person, experience that shared situation. What does the world look like from their point of view? Try to imagine how it feels to be them as vividly as possible. Ask yourself questions such as, what emotions are they experiencing? How might that feel in their body? How might their feelings in the situation differ from yours? If you’re in a debate with this person, try taking their side and formulate an argument on their behalf. You might understand more nuances about their views. If you have the time, you can even try to imagine a day in your life as this person. Find the bridging differences playbook in our Greater Good in Action website: https://ggsc.berkeley.edu/what_we_do/major_initiatives/bridging_differences Today’s guests: Mark Urista is a professor of communication at Linn-Benton Community College in Oregon. Anthony Lusardi and Steven Olson are former students at Linn-Benton Community College. Learn more about LBCC Civil Discourse Club: https://tinyurl.com/5becxpba Follow the LBCC Civil Discourse Club on Facebook: https://www.facebook.com/LBCCCivilDiscourse/ Dr. Cynthia Wang is the clinical psychology professor at Northwestern University. She’s also the executive director of the Dispute Resolution Research Center at the Kellogg School of Management. Learn more about Cynthia and her work: https://tinyurl.com/56kebcvw Follow Cynthia on Twitter: https://twitter.com/cynthiascwang Resources for bridging differences from The Greater Good Science Center: Learn more about the Bridging Differences Initiative: https://tinyurl.com/5n6j5e3t Eight Keys to Bridging Our Differences: https://tinyurl.com/ywaay6ux How to Get Some Emotional Distance in an Argument: https://tinyurl.com/342r4sjz More resources on bridging differences: TED - Bridging Cultural Differences(playlist): https://tinyurl.com/racj5edf NPR - Why We Fight: The Psychology Of Political Differences: https://tinyurl.com/52rxnxwj Tell us about your experiences of bridging differences by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or copy and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap This episode is supported by Arthur Vining Davis Foundations, as part of the Greater Good Science Center’s Bridging Differences initiative. To learn more about the Bridging Differences initiative, please visit: https://ggsc.berkeley.edu/what_we_do/major_initiatives/bridging_differences

Dedicating a little time to tune into your body fortifies you to better handle the stresses of daily life. Link to episode transcript: https://tinyurl.com/38tkd87r How to Do This Practice: Find a quiet place where you feel safe and comfortable.You can be standing, sitting, or lying down. Make sure that you feel relaxed. Close your eyes, and take a few deep, long breaths. Move your attention through your body slowly, part by part. Focus on your feet, then your calves, knees, and so on, until you get to the top of your head. Without judgment, notice what sensations you can identify in each part of the body. When your mind wanders, gently and with self-kindness, guide your attention back to the part of the body you’re focusing on in the present moment. Find the full Body Scan Meditation practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/body_scan_meditation More resources from The Greater Good Science Center: Listen to a Science of Happiness episode on the body scan meditation with Daniel Wu: https://tinyurl.com/hn6vhx4b How a Body Scan Can Help With Strong Emotions: https://tinyurl.com/57sdek76 How Tuning In to Your Body Can Make You More Resilient: https://tinyurl.com/328scfjj What Self-Compassion Feels Like in Your Body: https://tinyurl.com/426hfnjj Compassionate Mind, Healthy Body: https://tinyurl.com/5n79ary9 Your Anxiety Might Be Coming From Your Body: https://tinyurl.com/4j9ynwr9 Why Yoga Is Good for Your Body and Brain, According to Science: https://tinyurl.com/ynja9f22 We love hearing from you! Tell us about your experience with the body scan meditation. Email us at happinesspod@berkeley.edu or using the hashtag #happinesspod. Find us on Apple Podcast: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

How do you forgive someone while still holding them accountable? What if that person is yourself? This week, our guest tries a practice in forgiving herself and someone else. Link to episode transcript: https://tinyurl.com/3mbkrn9u Episode summary: Anoosha Syed appreciates her name now, but as a kid, she struggled with feeling different from everyone else. She had friends call her “Annie” and even dyed her hair blonde in an effort to look less Pakistani. Anoosha joins us after trying a practice in forgiveness. Anoosha explores the complexities of forgiving someone who’s in a position of power and privilege and should know better, like the teacher who always mispronounced her name. Then, Anoosha took the practice a step further and directed it inward. She shares what it was like to forgive her younger self for not being as proud of her culture as she is today.  Later, we hear from psychologist Dr. Lydia Woodyatt about the power of self-compassion and affirming our important values to release us from destructive self-blame while still holding ourselves accountable when we need to. Practice: Make sure you know how you feel about what is going on and be able to articulate it. Then, tell someone you can trust about your experience. Tell yourself you will feel better because of this forgiveness. Forgiveness is for you, not for others. Remember, forgiveness does not necessarily mean reconciling with the person who upsets you or condoning the behavior. Recognize that your primary pain comes from hurt feelings, thoughts, and physical discomfort you are experiencing now, not from the thing that offended or hurt in the past. Practice stress management to soothe yourself when you're feeling overwhelmed. Try things like mindful breathing or going for a walk. Remind yourself that you cannot expect others to act in the way you think they should, but it’s ok to hope that they do. Find another way to achieve the positive outcome you had hoped for in the first place. Instead of focusing on your hurt feelings, look for the bright side of things. Focus on what’s going well for you. Change the way you look at your past so you remind yourself of your heroic choice to forgive.. Find the Nine Steps to Forgiveness Practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/nine_steps_to_forgiveness Today’s guests: Anoosha Syed is a Pakistani-Canadian freelance illustrator and author of the children's book, That is Not My Name. Learn more about Anoosha and her works: http://www.anooshasyed.com/ Follow Anoosha on Twitter: https://twitter.com/foxville_art Instagram: https://tinyurl.com/3pahbn7x YouTube: https://www.youtube.com/anooshasyed Dr. Lydia Woodyatt is an associate professor in Psychology at Flinders University in Australia. She studies wellbeing, justice, emotions, and motivation. Learn more about Lydia and her works: https://tinyurl.com/mrs974by Follow Lydia on Twitter: https://twitter.com/LydiaWoodyatt Resources for forgiveness from The Greater Good Science Center: Listen to an episode of Happiness Break on Self-forgiveness: https://tinyurl.com/3d7sevfs Eight Keys to Forgiveness: https://tinyurl.com/5n82yjkf More resources on forgiveness: TED - How (and why) to forgive: https://tinyurl.com/mu2zep4f Harvard Health - The Power of Forgiveness: https://tinyurl.com/2p9fden3 10% Happier - Writing a Forgiveness letter: https://tinyurl.com/mr5y624x Tell us about your experiences letting go of a grudge by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or copy and share this link with someone who might like the show: pod.link/1340505607

Letting go of our regrets can motivate us to improve and help us grow. Alex Elle, a certified breathwork and writing coach, guides us through a meditation to forgive and accept ourselves. Link to episode transcript: https://tinyurl.com/35tubarw How to Do This Practice: Take a deep breath. As you exhale, remember all you have done in the past that led you to come to be where you are today. Remember that you are allowed to forgive yourself and let it go. Give yourself permission to release any shame that you’re carrying. Forgive yourself. Think of the good things about yourself. Trust your worth and acknowledge that you are evolving. Remember, you are worthy of good things even when you think you are now. When you're ready, you can bring your attention back to the present moment. Take a few deep breaths in through the nose, and out through the nose. Drop your shoulder and unclench your jaw. If you'd like to take this practice a step further, you can write your own letter of self forgiveness, it can start with “Dear self, I forgive you for …” Today’s Happiness Break host: Alex Elle is a certified breathwork coach, author and restorative writing teacher. Her new book, How We Heal, will come out soon. Learn more about Alex and her new book: https://www.alexelle.com/about Follow Alex on Instagram: https://www.instagram.com/alex/ Follow Alex on TikTok: https://www.tiktok.com/@easewithalexl Follow Alex on Twitter: https://twitter.com/alex__elle Follow Alex on Facebook: https://www.facebook.com/AlexElleFB More resources from The Greater Good Science Center: Listen to a Science of Happiness episode on self-compassion: https://tinyurl.com/2hundtmc How to Grow from Your Regrets: https://tinyurl.com/ys8239k2 Just One Thing: Forgive Yourself: https://tinyurl.com/5ybny4xx Forgive Yourself, Save Your Relationship: https://tinyurl.com/49by7ma6 The Healthy Way to Forgive Yourself: https://tinyurl.com/4p3e9eha How to Let Go of an Old Regret: https://tinyurl.com/4mryyyfy We love hearing from you! Tell us how letting go of your regret makes you feel. Email us at happinesspod@berkeley.edu or using the hashtag #happinesspod. Find us on Amazon Music: https://tinyurl.com/28hcdfsd Help us share Happiness Break! Leave us a 5-star review and copy and share this link: pod.link/1340505607 We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

When's the last time you made a good memory — intentionally? Our guest tries a practice in cultivating positive experiences and taking time to savor them. Link to episode transcript: https://tinyurl.com/2kwpfu7a Episode summary: Life doesn't always hand us good times, but we can benefit as much or more when we create our own happy memories and take time to appreciate them. This week on The Science of Happiness, our guest tries a practice to intentionally create good experiences and reflect on them. Deandrea Farlow is a member of the Bay Area Freedom Collective, a re-entry home where formerly incarcerated people can find community and connections. Deandrea  brings us into his experience with this practice, and shares what it’s like to find strength through the hardest times as well as  positive events, like the ones he created for our show. Psychologist Meg Speer explains how ruminating on good times can actually change the way we respond to stress. . Practice: Creating and Recalling Positive Events 1. Do an activity that you enjoy doing alone. 2. With a friend, do something that you enjoy doing with others. 3. Do something that you consider personally important and meaningful. 4. Then take a step back and really think about these three events. Write about how they make you feel. Talk about it with a friend, or just really think about it. Learn more about this practice at Greater Good In Action: https://ggia.berkeley.edu/practice/creating_and_recalling_positive_events Today’s guests: Deandrea Farlow is a member of the Bay Area Freedom Collective, a home by and for formerly incarcerated people, which provides resources and support for their re-entry. To learn more about Bay Area Freedom House: https://www.collectivefreedom.org/ or: https://www.facebook.com/bayareafreedom/ To financially support the Bay Area Freedom Collective: https://givedirect.org/freedomcollective/ Meg Speer is a postdoctoral researcher in the SCAN lab at Columbia University. She studies how autobiographical memories and positive thoughts affect our brain function. Learn more about Meg and her work: https://tinyurl.com/yf39acwk Follow Meg on Twitter: https://twitter.com/mspeer3 Follow Meg on Google Scholar: https://tinyurl.com/9cn3tmbh Resources for Recalling Positive Event: TED —There’s an art to happy memories — you can make more by experiencing more “first”s: https://tinyurl.com/2p8sdsy7 Hidden Brain (NPR) — Nostalgia Isn't Just A Fixation On The Past - It Can Be About The Future, Too: https://tinyurl.com/5d8dej3a Resources from The Greater Good Science Center: Five Ways Nostalgia Can Improve Your Well-Being: https://tinyurl.com/veeraw6u Listen to our episode, “How to Make Time for Happiness” https://tinyurl.com/yhf39awt Listen to our last episode featuring the Bay Area Freedom Collective, “How to Feel Less Lonely and More Connected” https://tinyurl.com/4d6dm9zp We’d love for you to try out this practice and share how it went for you. Email us at happinesspod@berkeley.edu or using the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or copy and share this link with someone who might like the show: pod.link/1340505607

When was the last time you thought about your ancestors? This guided meditation by indigenous scholar Yuria Celidwen will help you connect to your heritage and reap the potent benefits of remembering your roots. Link to episode transcript: https://tinyurl.com/3mrd6247 How to Do This Practice: Bring your attention to the center of your chest, allow the chest to open, and relax. Notice an open space in your chest when you breathe in. Pause before exhaling, resting your awareness in the space between breaths, then breathe out. Contemplate the pause that connects the constant flow between openings and returning. In that pause, contemplate your  lineage. Think about the origin stories of your elders, their own elders, and their own elders, moving back in time. Think about those elders and the lands that touched their feet. Imagine bringing that land into the center of your chest, into the pause between breaths. Today’s Happiness Break host: Dr. Yuria Celidwen is an Indigenous scholar of Nahua and Maya descent. She also works at the United Nations to advance the rights of Indigenous peoples and environmental sustainability. Learn more about Dr. Celidwen: https://www.yuriacelidwen.com/ More resources from The Greater Good Science Center: Listen to Dr. Yuria Celidwen on The Science of Happiness episode about listening to your elders: https://tinyurl.com/ykn8euhc Try the grounding practice led by Dr. Yuria Celidwen from Happiness Break: https://tinyurl.com/24kdurc4 Why Telling Our Own Story Is So Powerful for Black Americans: https://tinyurl.com/2nvcxpam We love hearing from you! Tell us how connecting to your ancestors made you feel. Email us at happinesspod@berkeley.edu or using the hashtag #happinesspod. Find us on Amazon Music: https://tinyurl.com/28hcdfsd Help us share Happiness Break! Leave us a 5-star review and copy and share this link: pod.link/1340505607 We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

Comedian Aparna Nancherla has always struggled with anxiety — can a new technique help her cope? Link to episode transcript: https://tinyurl.com/33y2hta5 Episode summary: Comedian Aparna Nancherla has always struggled with anxiety. Starting a new task at work, writing her book, talking to a baby — you name it, she worries about it. And while she’s built a career in stand-up comedy making light of her struggles, she still suffers. Aparna joins us to share what it’s like to try a new technique to cope with her anxiety. She tries to see her anxiety through a new lens, and actually lean into it. We also hear from psychologist and anxiety expert Dr. Tracy Dennis-Tiwary about this radical new approach to understanding anxiety and coping with it by understanding it not just as a crucial part of being human, but as a strength unto itself. Practice: Ask yourself: what am I feeling anxious about? What do I want to happen? Take a few minutes to write out your answer. Next, ask yourself: Is there something I can do right now to get closer to the outcome I described in question 1? If the answer is yes, go to part A. If the answer is no, go to part B. A. Remind yourself: My body is preparing me to do what I need to do. I will be better at what I need to do because of these feelings. Then, do whatever it is you identified in question 2. If you still feel anxious and there’s nothing more you can do right now, go to part B. B. Sometimes there are circumstances in our life that make us feel nervous or scared, and there’s nothing we can do in the moment to change our situation. When that’s the case for you, try a mindfulness practice to ground yourself in the present moment. Here are a few you can try: Noticing Nature Walking Meditation Mindful Breathing Body Scan Meditation Savoring Walk Today’s guests: Aparna Nancherla is a comedian, writer, and actress in New York City whose stand-up often focuses on her experience living with depression and anxiety. Check out more videos from Aparna: https://www.youtube.com/watch?v=KR_pr8Pdh84 Follow Aparna on Twitter: https://twitter.com/aparnapkin Follow Aparna on Instagram: https://www.instagram.com/aparnapkin/ Tracy Dennis-Tiwary is an anxiety researcher and psychology professor at Hunter College. She just published a new book, Future Tense: Why Anxiety is Good For You. Learn more about Tracy and her book: https://www.drtracyphd.com/future-tense Follow Tracy on Twitter: https://twitter.com/tracyadennis Follow Tracy on Instagram: https://www.instagram.com/dr.tracyphd/ Resources for Surfing Anxiety TED - How to Cope with Anxiety: https://tinyurl.com/copeanxiety Harvard Health - Anxiety: What it is, What to do: https://tinyurl.com/anxietyhowto  10% Happier - How a Buddhist Monk Deals with Anxiety: https://tinyurl.com/2wpa9pz2 More resources from The Greater Good Science Center: How to Turn Bad Anxiety into Good Anxiety: https://tinyurl.com/goodanxiety Can We Help Young Brains Fight Off Anxiety: https://tinyurl.com/HelpBrains Tell us about your experiences with anxiety by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or copy and share this link with someone who might like the show: pod.link/1340505607

A few slow, mindful paces can lower your cortisol and make you more at ease. Psychologist Dacher Keltner guides you through this Walking Meditation. Link to episode transcript: https://tinyurl.com/5cxymy8e How to Do This Practice: Find a relatively peaceful space that allows you to walk back and forth for 10-15 paces, where you won’t be disturbed or observed. Begin to walk forward slowly, lifting one foot first, then placing it gently on the floor or ground ahead of you, heel first. Notice your weight shift as you lift your back heel, then the whole foot, and then place it down heel first in front of your first foot. Walk 10-15 paces this way, then reverse directions. As you walk, try to focus your attention on one or more sensations that you would normally take for granted, like your breath, the movement of your feet and legs, or how the pressure on the bottom of each foot shifts throughout each step. If you notice your mind wandering, simply bring it back to noticing those sensations, without judgment. Repeat this practice as often as you’d like, ideally for at least 10 minutes twice a week. Find the full Walking Meditation practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/walking_meditation More resources from UC Berkeley’s Greater Good Science Center: How to Cultivate Awe With a Walking Meditation: https://tinyurl.com/yckz7hu8 How to Choose a Type of Mindfulness Meditation: https://tinyurl.com/2u6rfzhb Can Meditation Help You with Depression? https://tinyurl.com/3ny8jjhj A Walk in the Park: https://tinyurl.com/58v6d9k2 Why You Should Take a Relaxing Lunch Break: https://tinyurl.com/8kckdhmx How Resting More Can Boost Your Productivity: https://tinyurl.com/2p97yfff Four Tips for Sticking to a Meditation Practice: https://tinyurl.com/5b22pynt Tell us how this walking meditation made you feel by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod. Find us on Amazon Music: https://tinyurl.com/28hcdfsd Help us share Happiness Break! Leave us a 5-star review and copy and share this link: pod.link/1340505607 We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each bi-weekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.