The Science of Happiness

• Happiness Break: Embodying Resilience, With Prentis Hemphill

  What if you could tap into your inherent resilience at any time? Prentis Hemphill guides a meditation to turn good memories into a state of resilience.How To Do This Practice: Get Comfortable in Your Body: Find a position, seated, standing, or lying down, that feels right. Move, shake, or sound out anything that helps you arrive in your body. Conjure a Resilient Memory: Call to mind a moment, place, or experience that makes you feel strong, creative, or connected, something that reminds you of your resilience. Let It Fill You Up: Notice where that memory lives in your body, and let it expand into your arms, legs, face, and breath until it energizes your whole being. Turn It Up: Amplify the sensation by 20%, letting it spill through your muscles and cells. Notice shifts in breath, posture, and energy. Turn It Down: Gently reduce the sensation, bit by bit, and observe what changes. What stories re-emerge, how your body responds, and how you make that shift. Carry It With You: Return to the present moment with the option to bring that resilience with you at the volume and intensity you need, knowing it’s always available. Scroll down for a transcription of this episode.Today’s Happiness Break Guide:PRENTIS HEMPHILL is the founder of the Embodiment Institute, and a writer and therapist who prioritizes the body in their approach to healing.Learn More About the Embodiment Institute: https://www.theembodimentinstitute.org/aboutCheck out Prentis’ website: https://prentishemphill.comFollow Prentis on Twitter: https://twitter.com/prentishemphillFollow Prentis on Instagram: https://tinyurl.com/4d99f4xsRelated Happiness Break episodes:Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7Pause to Look at the Sky: https://tinyurl.com/4jttkbw3A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4yRelated Science of Happiness episodes:How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6Breathe Away Anxiety: https://tinyurl.com/3u7vsrr5Are You Remembering the Good Times: https://tinyurl.com/483bkk2hFollow us on Instagram: @ScienceOfHappinessPodWe’d love to hear about your experience with this practice! Share your thoughts at [email protected] 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/46383mhx

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• How to Feel More Hopeful

  How can we build a sense of hope when the future feels uncertain? Poet Tomás Morín tries a writing practice to make him feel more hopeful and motivated to work toward his goals.Summary: Can writing about your hopes make you feel more optimistic? In this episode, poet Tomás Morin tries a hope-focused writing practice developed by psychologist Charlotte Van-Oyen Witvliet. Backed by research, the practice helps people feel more hopeful, motivated, and grounded in gratitude, even in the face of uncertainty.How To Do This Practice:  Write about something you deeply hope will happen, but can’t fully control. Reflect on how important this hope is to you and how motivated you are to pursue it.  Recall a past hope that once felt uncertain but eventually came true. Write about what you’re grateful for from that experience, including who helped and what you learned. Connect what you learned then to what you’re hoping for now. End by naming one small action you can take today toward your current hope. Scroll down for a transcription of this episode.Today’s Guests:TOMÁS MORIN is a poet who won an American Poetry Review Honickman First Book Prize for his collection of poems A Larger Country. He’s currently a professor at Rice University.Check out Tomás’ work: https://www.tomasqmorin.com/|Read some of Tomás’ poems: https://tinyurl.com/3v8u6m5hRead Tomás’ latest book: https://tinyurl.com/aej9cw3aCHARLOTTE VAN OYEN-WITVLIET is a clinical psychologist who teaches at Hope College in Holland, Michigan.Learn more about Charlotte’s work: https://tinyurl.com/yc65w4nuRelated The Science of Happiness episodes:  Climate, Hope, & Science Series: https://tinyurl.com/pb27repWhy Going Offline Might Save Us: https://tinyurl.com/e7rhsakjHow To Show Up For Yourself: https://tinyurl.com/56ktb9xcHow To Feel Better About Yourself: https://tinyurl.com/42fn62a2Related Happiness Breaks:A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y5 Minutes of Gratitude: https://tinyurl.com/r6pkw2xxA Humming Technique to Calm Your Nerves: https://tinyurl.com/mr42rzadTell us about your experience with this practice. Email us at [email protected] or follow on Instagram @HappinessPod.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/2p9h5aapTranscription: https://tinyurl.com/557waxw7

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• Happiness Break: A Meditation For When You Have Too Much To Do

  Does your to-do list feel endless? Try this short, guided practice to help you reflect, reconnect, and release the pressure to do it all perfectly.How To Do This Practice: Find a Comfortable Posture: Sit or stand tall with a sense of dignity, grounded, yet relaxed. Take Three Cleansing Breaths: Inhale twice through the nose, then exhale slowly through the mouth. Repeat this three times to settle into the moment. Scan Your Body from Head to Toe: Gently bring your attention to each part of your body, noticing sensations and letting go of any tension as you move downward. Visualize Your To-Do List as Floating Bubbles: Imagine each task as a bubble above you. Observe them without judgment, simply noticing their presence. Ask Reflective Questions: Is it the number of tasks that’s overwhelming, or is it fear of forgetting, failing, or letting someone down? What’s truly fueling your stress? Recenter with Gratitude and Self-Compassion: Acknowledge that being needed is a form of purpose. Remind yourself that even if not everything gets done, you are still enough and already whole. Scroll down for a transcription of this episode. Explore more talks, workshops, and resources atggsc.berkeley.edu/speaking.Today’s Happiness Break Guide:KIA AFCARI is the director of Greater Good Workplaces at GGSC. Kia grounds his work in the science of well-being, prosociality, and contemplative practices and uses creative methods like “instant dance parties” and Boal-informed theater techniques to achieve results.Watch Kia’s TED Talk on reshaping diversity, equity, and inclusion here: https://tinyurl.com/483tdjp5Related Happiness Break episodes:Making Space For You: https://tinyurl.com/yk6nfnfvMake Uncertainty Part of the Process: https://tinyurl.com/234u5ds7Who Takes Care of You: https://tinyurl.com/5xmfkf73Related Science of Happiness episodes:Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvjHow 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 [email protected] 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/5dvk3d7m

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• How To Do Hard Things

  What happens when the world sees you as a hero, but you feel lost inside? Abby Wambach, a trailblazer in women’s soccer, shares how facing life’s challenges after retirement helped her discover truth, healing, and self-love. Summary: Abby Wambach spent years chasing excellence as a world-class athlete, only to find that winning gold didn’t bring the inner fulfillment she craved. In this powerful conversation, she reflects on addiction, shame, identity, and the hard-earned lessons of self-love. Her honesty reveals a new kind of strength. One rooted in vulnerability and the courage to be fully seen.This episode was supported by a grant from The John Templeton Foundation on Spreading Love Through The media.How To Do This Practice:  Acknowledge the belief that achievement or perfection will make you feel whole. Notice when success doesn’t bring lasting happiness, and let yourself feel that disappointment. Share your struggles honestly, even the ones you're ashamed of. Choose to live openly instead of hiding parts of yourself to fit others’ expectations. Ask yourself where your beliefs about worthiness and shame come from. Keep coming back to love and accept yourself, especially the parts you were taught to hide. Scroll down for a transcription of this episode.Today’s Guests:ABBY WAMBACH is a two time World Olympic gold medalist, FIFA world champion, and bestselling author. She is a member of the National Soccer Hall of Fame and a six-time winner of the U.S. Soccer Athlete of the Year award.Follow Abby on Instagram here: @abbywambachOrder her book We Can Do Hard Things here: https://treatmedia.com/Listen to Abby’s podcast here: https://wecandohardthingspodcast.com/Related The Science of Happiness episodes:  Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakjThe Contagious Power of Compassion: https://tinyurl.com/3x7w2s5sHow Awe Helps You Navigate Life’s Challenges: https://tinyurl.com/2466rnm4Related Happiness Breaks:Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5Making Space For You: https://tinyurl.com/yk6nfnfvA Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4yMessage us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at [email protected] or use the hashtag #happinesspod.Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aapTranscription: https://tinyurl.com/25p25ctd

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• Happiness Break: Make Uncertainty Part of the Process

  Through poetic reflection, Yrsa Daley-Ward helps us embrace the in-between moments, reminding us that the unknown can be the very terrain where real change begins. Settle into Stillness: Find a quiet space, get comfortable, and take a few slow breaths to arrive in the moment. Acknowledge the Unknown: Gently notice and name any uncertainty, confusion, or emotional fog you’re feeling without needing to fix it. Welcome the Silence: Allow the silence and stillness to be here, trusting it holds meaning even if it feels uncomfortable. Reflect with Gentle Words: Repeat silently or write: “To love yourself through the darkness is to plant gardens at night.” Feel Your Connection: Remember that many others are also sitting with uncertainty, and you are not alone in this experience. Close with Compassion: Offer yourself kindness through touch or words and affirm that this pause is part of your growth. Scroll down for a transcription of this episode.Today’s Happiness Break Guide:YRSA DALEY-WARD is an award-winning poet and author. Her debut novel, The Catch, comes out June 3rd.Learn more about Yrsa here: https://yrsadaleyward.squarespace.com/Pre-order her book here: https://tinyurl.com/yanw6bb5Related Happiness Break episodes:Using Art As Medicine Series: https://tinyurl.com/k3mneupxMaking Space For You: https://tinyurl.com/yk6nfnfvHow To Awaken Your Creative Energy: https://tinyurl.com/4fknd8evRelated Science of Happiness episodes:Our Brains on Poetry: https://tinyurl.com/y9r9dyzdHow Art Heals Us: https://tinyurl.com/yc77fkzuAre You Following Your Inner Compass: https://tinyurl.com/y2bh8vvjFollow us on Instagram: @ScienceOfHappinessPodWe’d love to hear about your experience with this practice! Share your thoughts at [email protected] 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/234u5ds7

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