The Science of Happiness

• Happiness Break: Find Calm When You Can’t Clear Your Mind, With Lama Rod Owens

  Take a break from ruminating with Lama Rod Owens as he leads you in a meditation to cultivate a sky-like mind. How to Do This Practice: Get Comfortable: Sit or lie down in a relaxed, balanced position. Settle into Your Body: Notice how your body feels and allow yourself to settle. Observe Your Thoughts: Watch thoughts and emotions rise and fall without judgment. Visualize the Sky: Imagine your mind as a vast sky and your thoughts as passing clouds. Detach from Thoughts: Say to yourself, “This is just an experience, passing through.” Return to the Present: Shift your attention back to your body and the support beneath you. Today’s Happiness Break host:LAMA ROD OWENS is a Buddhist teacher, author and activist passionate about creating engaging and inclusive healing spaces.   Learn more about Lama Rod Owens: https://www.lamarod.com/Follow Lama Rod Owens on Instagram: @lamarodofficial Follow Lama Rod Owens on Facebook: @lamarod Follow Lama Rod Owens on Twitter: @LamaRod1Related Happiness Break episodes:How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpmPause to Look at the Sky: https://tinyurl.com/4jttkbw3A Mindful Breath Meditation: https://tinyurl.com/mr9d22krRelated Science of Happiness episodes:How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6How To Find Calm Through Walking: https://tinyurl.com/ycervtahBreathe Away Anxiety: https://tinyurl.com/3u7vsrr5Follow 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/3u8k2j8h

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• How Music Can Hold and Heal Us

  An art-form powerful enough to prescribe — from ancient traditions to modern neuroscience, we uncover how music, including lullabies, function as a form of medicine.Summary: Music has a unique ability to calm, heal, and bring people together, and lullabies are one of the earliest ways we experience this connection. In this episode, we explore how music affects the brain, reduces stress, and strengthens bonds between caregivers and children. Through science and personal stories, we reflect on the deep emotional power of lullabies and their role in both everyday life and moments of challenge. From ancient traditions to modern research, we uncover why lullabies remain a universal source of comfort.Scroll down for a transcription of this episode. Today’s Guests: ALEXIS CARIELLO is a social worker who was prescribed music to help manage her perinatal anxiety. DR. DANIEL LEVITIN is a neuroscientist, musician, and bestselling author of the books, Music as Medicine: How We Can Harness Its Therapeutic Power and I Heard There Was a Secret Chord: Music As Medicine.Follow Dr. Levitin on IG: https://www.instagram.com/daniellevitinofficialBringing Lullabies into Everyday LifeYou don’t need to be a professional musician to bring the healing power of music into your caregiving routine. Here are some simple ways to incorporate lullabies into your daily life: Sing, Even If It’s Just for You: Whether you hum a tune while rocking a child to sleep or sing in the shower, music can help regulate emotions and ease stress. Create a Caregiving Playlist: Curate a selection of calming songs that bring comfort and connection. Write Your Own Lullaby: Personalizing a song can be a deeply meaningful way to express love and support. Share the Experience: Singing together can strengthen bonds, whether with a child, a partner, or a classroom of students. Our Caring for Caregivers series is supported by the Van Leer Foundation, an independent Dutch organization working globally to foster inclusive societies where all children and communities can flourish. To discover more insights from Van Leer Foundation and others on this topic, visit Early Childhood Matters, the leading platform for advancing topics on early childhood development and connecting diverse voices and ideas across disciplines that support the wellbeing of babies, toddlers and caregivers around the globe.Music has the power to uplift, soothe, and connect. What lullabies, songs, or musical rituals bring you comfort? We’d love to hear from you! Email us at [email protected] or message us  on Instagram @ScienceOfHappinessPod.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/49svzn4v

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• Making Music With Your Body, With Keith Terry | Happiness Break

  How to Do This Practice: Find a Comfortable Space: Choose a place where you feel comfortable moving and making noise. You can do this practice standing or seated, whatever feels best for you. Start with a Basic Clap: Clap your hands together lightly, palm to palm. Keep the pressure soft so it doesn’t hurt. Try a few claps, following a steady rhythm. Add Chest Percussion: After each clap, tap your sternum lightly with your right hand, then with your left hand. Repeat this rhythm several times. Incorporate Leg Taps: Extend the pattern by adding taps on your thighs. Repeat the Full Pattern: Put it all together in a continuous loop— clap, chest (right, left), legs (right, left). Maintain the rhythm and repeat without pauses. Focus on the sensation of movement and sound as a mindful practice. Scroll down for a transcription of this episode.Today’s Happiness Break host:KEITH TERRY is a percussionist and body musician who uses a variety of surfaces to create interesting rhythms.Learn more about Keith Terry: https://tinyurl.com/5av66v5fWatch Keith Terry in action: https://tinyurl.com/299vuw4aRelated Happiness Break episodes:A Humming Technique to Calm Your Nerves: https://tinyurl.com/mr42rzadThe Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8How to Relax Your Body Through a Standing Meditation: https://tinyurl.com/2fv4c9h8Related Science of Happiness episodes:Why Dancing Is The Best Medicine: https://tinyurl.com/y66hxxy9The Science of Humming: https://tinyurl.com/4esyy6ndHow Music Can Bridge Cultures: https://tinyurl.com/5ar3c8yyFollow 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/275tna6h 

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  7:29
• Why Friendships Matter More Than We Think

  In a world that emphasizes romantic relationships, we explore the science of friendships in humans and our primate relatives—how we make them and how they not only influence health and happiness, but our survival. Episode Summary: Romantic love gets plenty of attention, but what about the friendships that sustain us through life’s ups and downs? In this episode, we explore the science and significance of deep friendships, how they contribute to our mental and emotional health, and why they deserve just as much care as romantic relationships. We also discuss practical ways to strengthen friendships and rethink how we define meaningful connections.Scroll down for a transcription of this episode.This is part of our series The Science of Love, supported by The John Templeton Foundation.Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox: tinyurl.com/7daylovechallengeToday’s Guests:DR. MARISA G FRANCO is a psychologist and professor at The University of Maryland and author of the book “Platonic: How The Science of Attachment Can Help You Make – and Keep – Friends.”Learn more about Dr. Marisa G Franco here: https://drmarisagfranco.com/Follow Marisa on Instagram: @drmarisagfrancoDR. LAUREN BRENT is an evolutionary biologist and professor at the University of Exeter. She studies the ecological and evolutionary basis of social relationships and networks.Learn more about Lauren Brent here: http://www.laurenbrent.com/Related The Science of Happiness episodes:  36 Questions to Spark Love and Connection: https://tinyurl.com/ktcpz78uHow 7 Days Can Transform Your Relationship: https://tinyurl.com/bdh2ezhrWhy We Need Friends With Shared Interests: https://tinyurl.com/bp8msacjRelated Happiness Breaks:A Meditation on Love and Interconnectedness: https://tinyurl.com/ye6baxv3A Guided Meditation on Embodied Love: https://tinyurl.com/3dmpfam6Visualizing Your Best Self in Relationships: https://tinyurl.com/4797z2vfTell us about your experience building lasting friendships. 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/y99tc9nm

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• A Guided Meditation on Embodied Love | Happiness Break

  Experience the physical sensations of love through this guided meditation that nurtures connection, relaxation, and emotional awareness.How To Do This Practice:  Sit or lie down in a relaxed posture. Close your eyes or soften your gaze. Take a deep breath in, then slowly exhale. Notice the weight of your body and release any tension in your shoulders, jaw, or hands. Recall a time when you felt deeply loved and cared for—whether from a person, pet, or a meaningful experience. Instead of focusing on the memory itself, notice where love manifests in your body—warmth in your chest, a tingling in your hands, a soft smile, or gentle relaxation. With each inhale, visualize love spreading through your body like a warm light or soft energy, filling your heart, arms, and entire being. Allow yourself to fully experience this embodied sense of love, knowing it is always within you. When ready, bring awareness back to your surroundings, wiggle your fingers and toes, and take a final deep breath before opening your eyes. Set an intention to bring this felt sense of love into your interactions throughout the day. This episode is part of our series The Science of Love, supported by a grant from The John Templeton Foundation on spreading love through the media.Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox: tinyurl.com/7daylovechallengeToday’s Happiness Break Host:Dacher Keltner is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley.Related Happiness Break episodes:A Meditation on Original Love: https://tinyurl.com/5u298cv4Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5A Meditation for Burnout: https://tinyurl.com/485y3b4yRelated Science of Happiness episodes:36 Questions to Spark Love and Connection: https://tinyurl.com/ktcpz78uHow 7 Days Can Transform Your Relationship: https://tinyurl.com/bdh2ezhrHow to Use Your Body to Relax Your Mind: https://tinyurl.com/yckyft6tHow To Tune Out The Noise: https://tinyurl.com/4hhekjuh How To Breathe Away Anxiety: https://tinyurl.com/msmxtyesFollow 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/3dmpfam6

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