The Science of Happiness

A neurobiology student shares her experience with self-doubt and tries the practice of radical acceptance to approach negative thoughts from a place of self-compassion. The creator of the practice, Tara Brach, explains its effectiveness and how it helps disrupt reactive instincts. The podcast explores the power of acceptance, cultivating mindfulness and compassion, and introduces the RAIN technique for deepening presence and shifting reactive patterns.

Tara Brach, an expert in mindfulness and meditation practices, discusses the importance of radical acceptance in managing difficult emotions. She introduces the 'light rain' meditation practice to cultivate mindfulness and compassion towards these emotions. The hosts guide the listener through the four steps of the rain practice, emphasizing the importance of self-compassion.

Explore the impact of seeking out beautiful things in our day-to-day lives and how it can benefit our health and happiness. Hear stories from individuals who practiced finding beauty in human behavior and nature, and learn about a lab-tested practice that reduces depression and increases happiness.

In this episode, Spring Washam, a mindfulness expert and meditation teacher, discusses the power of grounding meditation and connecting with nature. She shares insights on how these practices can reduce stress and calm the nervous system. The episode includes a guided meditation to visualize oneself as a rooted tree and cultivate feelings of strength and well-being.

Discover the importance of self-compassion and stretching goals when sticking to resolutions. Learn about finding balance in life and practicing self-compassion. Focus on becoming the person you want to be rather than just setting goals. Explore the role of self-compassion in navigating failures and setbacks.

Dacher Keltner, expert in psychology and relationships, leads a visualization exercise on envisioning our best selves in relationships. This practice helps in setting intentions for behavior and emotions within relationships, leading to personal growth and improved satisfaction with life. The exercise includes imagining the best version of ourselves in romantic, friendship, and familial relationships, what we are doing and saying to them, and setting intentions for the new year.

Oral historian Mi'Jan Celie Tho-Biaz and psychologist Susan Moore discuss the benefits of contemplating our heritage, including gaining self-knowledge, gratitude, and belonging. Mi'Jan shares her experience journaling about her great-great grandmother Emma and her late father, imagining what they might say to her today. Reflecting on their ancestors' resilience, sacrifices, and teachings, they explore the impact of ancestral history on self-identity and personal growth.

Meditation expert Shelly Tygielski explores forgiveness in this guided meditation. She encourages listeners to confront past mistakes, seek forgiveness from others and themselves, and imagine a gentle light surrounding them. The practice emphasizes sincere apologies, understanding, self-compassion, and affirmations for growth.

A cardiologist, Stephanie Hsiao, used deep curiosity to understand and support her neurodivergent son. Curiosity expert Scott Shigeoka explains the difference between shallow and deep curiosity. The practice of deep curiosity fosters connections with others and helps in personal growth.

Chef and author Bryant Terry leads us through a visualization to connect with our ancestors by appreciating our families' traditional foods. Join our limited newsletter The Science of Habits to get curated, science-backed tips to help make your New Year’s resolution stick in 2024. https://ggsc.berkeley.edu/podcasts/habits Link to episode transcript: https://tinyurl.com/yc6d69py How to Do This Practice: Find a comfortable place to start this practice, focusing on your breath. Think of a meal or dish that is linked to your culture. Reflect on what it looks and tastes like, as well as when you would eat this dish. Recall whoever would normally make this dish for you, and any stories that might have told you about it. Refocusing your attention on the dish, consider all the different ingredients that went into it, tracing them back to where they came from. Reflect on how generations of your family have been nourished from these sources, all leading up to you. Complete the practice by grounding yourself in your body, and thanking your ancestors for what they have provided. Today’s Happiness Break host: Bryant Terry is a meditator, chef and food justice activist based in San Francisco. Learn about Bryant Terry: https://tinyurl.com/juvz7sb2 Read Bryant’s books: https://tinyurl.com/59nxrn8e Follow Bryant on Instagram: https://tinyurl.com/ycyb8dwc More resources from The Greater Good Science Center: Happiness Break: A Meditation to Connect to Your Roots, with Yuria Celidwen (The Science of Happiness Podcast): https://tinyurl.com/3mrd6247 Episode 81: Are You Listening to Your Elders? (The Science of Happiness Podcast): https://tinyurl.com/2wjbjj3e Do Rituals Help Us to Savor Food? https://tinyurl.com/52xpj7fn Find Purpose by Connecting Across Generations: https://tinyurl.com/h4yyjesh We love hearing from you! Tell us about your favorite cultural dish. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Spotify: https://tinyurl.com/6s39rzus Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus 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.