The Science of Happiness

Psychologist and stress expert Elissa Epel leads us in a gentle, science-backed practice to calm our nervous systems and meet uncertainty with greater ease and acceptance.
We want to hear from you! Take our quick 5-minute survey to tell us what you love, what you want more of, and how we can make the show even more inspiring and useful. Everyone who completes the survey can enter a drawing to win a copy of The Science of Happiness Workbook: 10 Practices for a Meaningful Life. Click the survey link in the show notes wherever you’re listening, or go directly to: https://tinyurl.com/happyhappysurvey. Thank you for helping us make the podcast even better!
How To Do This Practice:

Settle in: Find a quiet, comfortable place to sit. Close your eyes or soften your gaze, and begin breathing in through your nose with long, slow exhales through pursed lips.

Scan your body: Gently move your attention from the top of your head down to your toes, noticing areas of tension with a kind, curious awareness.

Breathe into tension: Wherever you feel tightness, breathe into that area and soften it with each exhale, allowing your nervous system to relax just a little more.

Notice uncertainty: Turn your attention to your thoughts and feelings. Ask yourself what feels uncertain right now, and name any emotions that arise without trying to change them.

Ask yourself: What is on my mind right now? Am I thinking about the past, the future, or am I right here in the present?” What do I feel most uncertain about right now? What expectations might I be holding? Am I striving to control something? What feelings do I have right now?

Release control: Notice where you may be holding expectations or trying to control the future, and gently practice letting go, reminding yourself that uncertainty is part of life.

Rest in the present: Lean back, relax your shoulders, and focus on the safety and ease of this moment, repeating a phrase like “Things are exactly as they are right now.”

Scroll down for a transcription of this episode.
Today’s Happiness Break Guide:
ELISSA EPEL, PH.D, is a Professor and Vice Chair in the Department of Psychiatry & Behavioral Sciences, at University of California, San Francisco.
Learn more about Elissa Epel here: https://www.elissaepel.com/
Related Happiness Break episodes:
Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5
Embodying Resilience: https://tinyurl.com/46383mhx
A Meditation for When You Feel Uneasy: https://tinyurl.com/4utrkyh5
Follow us on Instagram: @ScienceOfHappinessPod
We’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/2p9h5aap
Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/2x4pe95j

Studies show qigong can strengthen your body and mind, and reduce cortisol levels. We explore this Chinese meditative movement practice that dates back over 4,000 years.
Summary: After a period of intense stress, loss, and physical disconnection, one guest turns to qigong—a gentle, meditative movement practice rooted in traditional Chinese medicine—to reconnect with their body and calm their nervous system. This episode of The Science of Happiness explores the growing scientific evidence behind qigong, revealing how mindful movement can support both physical health and psychological well-being.
We want to hear from you! Take our 5-minute survey to enter a drawing to win a copy of The Science of Happiness Workbook: 10 Practices for a Meaningful Life. Tell us what you love, what you want more of, and how we can make the show even more inspiring and useful. Click the survey link in the show notes wherever you’re listening, or go directly to: https://tinyurl.com/happyhappysurvey. Thank you for helping us make the podcast even better!
One Way To Do This Practice:

Stand and settle: Stand with your feet hip-width apart, knees soft, arms relaxed by your sides. Take a moment to feel the ground beneath your feet and let your body arrive.

Ground through your feet: Gently rock or sway in small circles, slowly shifting your weight to notice different parts of your feet making contact with the floor. Let your balance find its own rhythm.

Breathe slowly and naturally: Inhale through your nose and exhale through your mouth, allowing your breath to deepen without forcing it. Imagine your breath moving through your whole body, not just your chest.

Begin gentle, flowing movements: Move your arms and torso in smooth, continuous motions—circling, swaying, or softly lifting and lowering your hands. Keep your movements relaxed and fluid rather than stiff or controlled.

Soften your body and attention: Release unnecessary tension in your jaw, shoulders, and hands. Place your attention on how the movements feel from head to toe, letting your mind stay with sensation rather than thoughts.

Close with stillness: After 10–15 minutes, return to standing quietly. Notice any changes in your energy, mood, or sense of grounding before stepping back into your day.

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Today’s Guests:
ACE BORAL is an Oakland-based chef.
PETER WAYNE is an Associate Professor of Medicine, and serves as the Director for the Osher Center for Integrative Medicine, jointly based at Harvard Medical School and Brigham and Women’s Hospital.
Learn more about Peter’s work: https://tinyurl.com/342xndna
Related The Science of Happiness episodes:  
Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/3u7vsrr5
The Science of Synchronized Movement: https://tinyurl.com/n4bcrb5j
Tell 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/2p9h5aap
Transcription: https://tinyurl.com/yyxnsfy9

This New Year, affirm the wonderful qualities you already possess with this meditative writing practice with Chris Murchison called "I Am."
How To Do This Practice:

Settle your body and breath: Find a comfortable seat. Close your eyes or soften your gaze. Take a few slow, deep breaths. Feeling your belly and lungs expand. Bringing your attention into the present moment.

Notice what’s here: Briefly tune in to what’s moving through you right now: thoughts, emotions, sensations in your body, and the space around you. There’s nothing to change—just notice.

Begin with “I am…”: Open your eyes and place your pen at the top of the page. Write the words “I am…” and complete the sentence with whatever feels true at this moment.

Keep writing continuously for one minute: On each new line, write “I am…” again and complete it. Keep your pen moving for a full minute. Don’t edit, judge, or overthink. Just let the words come.

Pause and reflect: Put your pen down. Read what you’ve written. Notice where you started, how your responses shifted, and where you ended. Look for patterns, themes, or surprises.

Carry it forward: Take a few mindful breaths. Consider how this clearer sense of your present self might shape how you move into the next moment with more awareness and care.

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Today’s Happiness Break Guide:
CHRIS MURCHISON is an artist and meditation teacher.
Check out Chris’s website: https://chrismurchison.com/
Follow Chris on Instagram: https://tinyurl.com/4nyjahj4
Related Happiness Break episodes:
The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8
A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y
How to Be Your Own Best Friend: https://tinyurl.com/y5kbecej
Related Science of Happiness episodes:
How to Stick to Your Resolutions in 2024: https://tinyurl.com/mub9z9z4
How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6
How To Show Up For Yourself: https://tinyurl.com/56ktb9xc
Follow us on Instagram: @ScienceOfHappinessPod
We’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/2p9h5aap
Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/2d595rz3

Learn how the stories we tell and hear shape our relationships, values, and sense of belonging.
Summary: Storytelling is more than entertainment. It shapes how we think, feel, and relate to others. In this episode of The Science of Happiness, we dive into how immersive narratives calm stress, inspire reflection, and foster compassion across differences. We also explore how stories of resilience, joy, and tradition leave lasting impressions that influence our relationships and sense of self.
How To Do This Practice:

Choose a meaningful story: Bring to mind a personal memory, family tradition, or moment that carries emotion, care, or learning.

Settle the body first: Take a few slow breaths and notice your posture, helping your nervous system feel steady and present.

Recall sensory details: Gently remember what you saw, heard, smelled, or felt in the moment, letting the story come alive without forcing it.

Notice what matters: As the story unfolds, pay attention to themes of connection, care, resilience, or joy that stand out to you.

Reflect on its meaning: Ask yourself what this story has shaped in you—how it influences your values, relationships, or sense of belonging.

Share or carry it forward: If it feels right, share the story with someone you trust, write it down, or hold it quietly as a reminder of connection and continuity.

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Today’s Guests:
SAFA SULEIMAN is an elementary school teacher and author of the new children’s book Hilwa’s Gifts. 
Learn more about Safa here: https://www.safasuleiman.com/
MELANIE GREEN is a social psychologist at the University at Buffalo who has published widely on narrative persuasion and the power of storytelling.
See more on Melanie’s work here: https://tinyurl.com/e5fd8bu5
Related The Science of Happiness episodes:  
How Thinking About Your Ancestors Can Help You Thrive: https://tinyurl.com/4u6vzs2w
Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj
How To Show Up For Yourself: https://tinyurl.com/56ktb9xc
Related Happiness Breaks:
A Meditation on Love and Interconnectedness: https://tinyurl.com/ye6baxv3
Our Deep Interconnectedness: https://tinyurl.com/jthxkpjd
Pause to Look at the Sky: https://tinyurl.com/4jttkbw3
Tell 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/2p9h5aap
Transcription: https://tinyurl.com/2tkvdyr8

También tenemos esta meditación en Español.
Transcription: https://tinyurl.com/4rjmambm