Do you dwell on the negative and let moments of joy just pass you by? Discover how the Academy Award-winning director of Inside Out got out of his head and savored the good in his life.

Why a Walk Works Wonders

Learn research-tested strategies for a happier, more meaningful life, drawing on the science of compassion, gratitude, mindfulness, and awe. Hosted by award-winning psychologist Dacher Keltner. Co-produced by PRX and UC Berkeley's Greater Good Science Center.

Social Sciences

Science & Medicine

Science

Pilina is an indigenous Hawaiian word, or concept, that describes our deep interconnectedness. Harvard Clinical Psychology Fellow Jo Qina'au guides us through a contemplation of our profound interrelationships.

Link to Episode Transcript: https://shorturl.at/npAM9

How to Do This Practice:

Pilina comes from the indigenous Hawaiian language and culture. Pilina means connection, or interconnectedness.


Settle into a comfortable position and observe your breath.
Visualize someone to whom you feel meaningfully connected and acknowledge the feeling of Pilina, or deep interconnectedness, between you two.
Reflect on what it is that connects you, what impact that connection has had on your life, and what it may have had on theirs.
Notice how it feels to acknowledge these things.
Repeat steps 2-4 with as many people as you wish.


Today’s Happiness Break host:

Jo Qina’au is an indigenous Hawaiian meditation teacher and a Clinical Psychology Fellow at Harvard Medical School.


Learn more about Jo’s work: https://tinyurl.com/2wfcma5f
Follow Jo on Instagram: https://tinyurl.com/3v8ubn6a


If you enjoyed this Happiness Break, you may also like these Happiness Breaks:


5 Minutes of Progressive Muscle Relaxation, With Jo Qina’au - https://tinyurl.com/4f3fd97f
Visualizing Your Best Self in Relationships, With Dacher Keltner - https://tinyurl.com/4dzpatx7


Check out these episodes of The Science of Happiness about connection:


How to Feel Less Lonely and More Connected - https://tinyurl.com/36t6urte
When It's Hard To Connect, Try Being Curious - https://tinyurl.com/3778r4h9


We love hearing from you! Tell us who you feel Pilina with, and what it means to you to reflect on it. 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 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 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.

Happiness Break: A Meditation on Pilina: Our Deep Interconnectedness, With Jo Qina'au

Link to Transcript: https://tinyurl.com/2r63e6tn



Episode summary: Whether it’s news notifications or work emails, it’s easy to feel overwhelmed by the stresses of our time every moment of every day. But what if there was something we could do to rekindle the greatest joys of our pasts? How might that shift how we feel in the present moment? Simply reflecting on happy memories has been shown in a lab to reduce stress, activate the reward center in our brain, and uplift our mood. This week, Palestinian-American poet and author Naomi Shihab Nye reminisces on happy memories from her youth and finds the practice soothes her and sparks joyfulness. We also hear from neuroscientist Mauricio Delgado about how the practice changes the way we think and feel, and which types of happy memories serve us best.

Practice: For one week or more, spend 5-10 minutes each day writing in response to the following prompt:

Think about good memories you have from your past. Write a few paragraphs describing them and one event that you still remember to this date. Please provide as many details as possible, including who was there, so that another person reading what you wrote could understand how you felt at that time.



Today’s guests: Naomi Shihab Nye is a Palestinian-American poet and author. Her new book of poetry, Grace Notes, will be available May 7.

Order Grace Notes: https://tinyurl.com/st3w6n8t

Check out Naomi’s children’s book about a child visiting her Palestinian grandmother, Sitti’s Secrets: https://tinyurl.com/5embjxuj

Follow Naomi on Instagram: https://tinyurl.com/5hddcf8k



Mauricio Delgado is a psychology professor at Rutgers University who studies social and cognitive neuroscience.

Learn more about Mauricio’s work: https://tinyurl.com/4tt7bp2d

Follow Mauricio on Twitter: https://tinyurl.com/27kvv6j7



More episodes like this one:

Why We Should Look Up at the Sky - https://tinyurl.com/4xs88sye

Why We Need Friends with Shared Interests - https://tinyurl.com/bdesh3he

Related Happiness Breaks:

A Meditation to Connect to Your Roots, With Yuria Celidwen - https://tinyurl.com/3ae3w3z3

Where Did You Come From? Guided Writing, With Lyla June - https://tinyurl.com/ytypxn5t



Tell us about your happiest childhood memories, and what they bring to you now. 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 and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Are You Remembering The Good Times?

Happiness Break: April 18, 2024 A walking meditation led by 10% Happier Host Dan Harris



How to Do This Practice:


Begin walking.
Bring your awareness to the present moment, noticing sights and sounds around you. When your mind wanders to worries or other thoughts, gently bring yourself back to what you notice around you.
See if you can notice the sensations in your leg as you take each step.
Continue walking this way as long as you wish.




Today’s Happiness Break host:

Dan Harris the host of 10% Happier, a podcast about mindfulness and other practices and thoughts that can support our well-being. 

Check out Dan’s podcast, 10% Happier:  https://tinyurl.com/48cxcbjm\

Order his most recent book, Meditation for Fidgety Skeptics: A 10% Happier How-to Book: https://tinyurl.com/44cmjuvd

Follow Dan on Twitter: https://twitter.com/danbharris

Follow Dan on Instagram: https://www.instagram.com/danharris/

If you enjoyed this Happiness Break, you may also like:

Moving Through Space, With Dacher Keltner - https://tinyurl.com/5n8dj5v6

Check out these episodes of The Science of Happiness about walking and mind-body awareness.

How To Do Good For The Environment (And Yourself) (Walking, With Diana Gameros) - https://tinyurl.com/3zfhhpus

How To Focus Under Pressure (Mindful Body Scan, With Amy Schneider) - https://tinyurl.com/5fkdre2v

We love hearing from you! Tell us about your experiences with mindful walking. 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.

Happiness Break: A Walking Meditation with Dan Harris of 10% Happier

Finding ways to bend tasks toward your strengths and passions can make you happier, more productive and find more meaning in your life — no matter your job.

Link to episode transcript: https://tinyurl.com/4ky325rs



Episode summary:

When the poet and former professor Susan Glass first retired, she stacked her days with so many volunteer gigs and passion projects, she felt like she was working harder than ever before. Now, she wants to prioritize living a life of meaning and enjoyment. Susan tried a lab-tested practice called Job Crafting, where you take stock of the tasks that fill your day, how much time and energy they require, what really lights you up, and what changes you can make to better align your efforts at work (or in your free time) with your genuine strengths and passions. Then we hear from researcher Maria Tims about how Job Crafting doesn’t just benefit your own well-being and help to guard against burnout, it can also boost your whole team’s productivity and morale.

Practice:


Create a “before” sketch: List all your regular tasks, and note each one as low, medium, or high in terms of the time and energy you actually devote to them.
Reflect on and write down what motivates you, what your strengths are, and what you’re passionate about.
Create a more ideal (but still realistic) "after" diagram, shifting draining tasks from “high” to “low” or “medium” if possible, and boosting energizing and enjoyable tasks where you can.
Create an action plan: What are some concrete changes that are in your power to make? Are there places where you need to ask for the support of a colleague or supervisor to make a change?




Learn more about this practice at Greater Good In Action:

https://ggia.berkeley.edu/practice/job_crafting



Today’s guests:

Susan Glass is a retired English professor and visually impaired, Bay Area-based poet. She’s the author of the poetry book “The Wild Language of Deer.”

Read Susan’s book: https://pod.link/sleep-with-me

Learn more about Susan’s life and work: https://tinyurl.com/j3pcjn6r



Maria Tims is a professor of Management and Organization at the University of Amsterdam School of Business and Economics.

Learn more about her work: https://tinyurl.com/mtp7tpy3



Resources from The Greater Good Science Center:

How to Make Life More Meaningful (The Science of Happiness Podcast) https://tinyurl.com/39pth57f

How to Be More Engaged at Work: https://tinyurl.com/2s3t5x2c

How Oxytocin Can Make Your Job More Meaningful: https://tinyurl.com/mrx8458h

Four Keys to a Healthy Workplace Hierarchy: https://tinyurl.com/788m6tme



More Resources for Improving the Job You Have:

HBR - What Job Crafting Looks Like: https://tinyurl.com/453yamac

LSE - Can workers really craft their own happiness in the job? https://tinyurl.com/yjavhda9

TED - The Power of Personalising Our Work: https://tinyurl.com/4cvznn8v



Tell us about your experiences finding meaning in your day-to-day tasks. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness!

Leave us a 5-star review and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

How To Make Work More Satisfying

Accepting difficult feelings like anger or irritation can help us keep our cool, feel better overall, and find calm on the other side.

Link to episode transcript: https://tinyurl.com/n6hm5yhz

How to Do This Practice:


Begin the practice by settling your mind and body. Notice your breath and any sensations that arise in your body,
Shift your attention away from your body, recalling an instance where you felt mildly irritated or frustrated. Give yourself a few moments to fully feel this emotion. 
Notice any physical sensations that arise. Then, release that memory, refocusing your attention on the body. 
Allow these sensations to shift and move, giving them the space to change and observing them with a sense of curiosity and kindness.
Consider shaking hands with the emotion the next time it arises in your daily life.


Today’s Happiness Break host:

Eve Ekman is a contemplative social scientist and meditation teacher from San Francisco, California.

Learn more about Eve’s work: https://tinyurl.com/2vhuarh8

Find out about Eve’s Emotional trainings with Cultivating Emotional Balance: https://tinyurl.com/5n95m7yx

Explore Eve’s Project, The Atlas of Emotions: https://tinyurl.com/mt75ytm3

Follow Eve on Facebook: https://tinyurl.com/3txahape

More resources from The Greater Good Science Center:

How to Regulate Your Emotions Without Suppressing Them: https://tinyurl.com/4x29denx

What to Do When You Feel Stuck in Negative Emotions: https://tinyurl.com/mwczxfya

How to Turn Your Brain from Anger to Compassion: https://tinyurl.com/57upkcfa

How to Overcome Destructive Anger: https://tinyurl.com/49zu6whw

We love hearing from you! How do you manage your emotions? 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.

Why a Walk Works Wonders

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