The Science of Happiness

Psychologist and meditation teacher Tara Brach explores how practicing kindness and compassion can strengthen our relationships, ease loneliness, and help us feel more connected to others.
Summary: Kindness can do more than brighten someone's day; it can help us feel happier, less lonely, and more connected to the people around us. On this episode of The Science of Happiness, psychologist and meditation teacher Tara Brach explores the science of kindness, self-compassion, and how we can keep our hearts open during difficult times. She also shares her RAIN practice, a four-step approach to meeting challenging emotions with greater awareness and care.
How To Practice RAIN:

Recognize: Notice what you're feeling. Name the emotion or experience that's present, whether it's anger, fear, sadness, or something else.

Allow: Let the feeling be there without trying to push it away or change it. Remind yourself, “This belongs.”

Investigate: Get curious about what's underneath the emotion. Ask yourself, “What am I really feeling?” or “What am I unwilling to feel?”

Nurture: Offer yourself kindness and compassion. Acknowledge the vulnerability beneath the emotion and give yourself the care you need.

Reconnect: Remember that you're not alone in what you're experiencing. Bring to mind others who care and recognize your connection to a larger community.

Return with Compassion: Carry that sense of care into your next interaction. Consider how you can respond to yourself and others with greater understanding rather than blame or judgment.

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Today’s Guest:
TARA BRACH is a psychologist and leading voice in contemporary meditative practices and the author of numerous popular books on contemplative practice.
https://www.tarabrach.com/
Related Science of Happiness Episodes: 
What to Do When You Don’t Like the Way You Feel: https://tinyurl.com/5h7e8nxk
Talk To A Stranger—It’s Good For You: https://tinyurl.com/39stmw5z
The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5
Related Happiness Breaks:
Radical Acceptance, With Tara Brach: https://tinyurl.com/4anup2a7
A Meditation on Original Love and Interconnectedness:https://tinyurl.com/mu2uzs2c
A Meditation on Pilina: Our Deep Interconnectedness, With Jo Qina'au: https://tinyurl.com/y2epxyxn
Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu 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/bds2v3vy

Discover how practicing acceptance can help you let go of fear, open your heart, and meet life's challenges with greater love and compassion.
How To Do This Practice:

Begin With Acceptance: Take a moment to acknowledge whatever is happening in your life right now, without trying to change, resist, or judge it.

Repeat the Affirmation: Slowly read or repeat these words, allowing yourself to take in their meaning: I am thankful for the enduring capacity to love that has come to me from the sacred heart of the universe. May everything that happens to me today open my heart more and more.

Reconnect With Love: Remember that your capacity to love endures, no matter what challenges you face or how others treat you.

Practice Loving-Kindness: Consider how your thoughts, words, feelings, and actions can express kindness toward yourself, those close to you, and all beings.

Look for Opportunities to Give Love: Think about how you can be a compassionate presence for someone who feels alone, lost, or overlooked.

Carry Love Into Your Day: Let love guide how you meet whatever comes your way. Remember that accepting reality doesn't mean liking everything that happens, but choosing to meet it with an open heart rather than fear.

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Today’s Happiness Break Guide:
DAVID RICHO, PhD, is a writer and workshop leader. He has taught at a variety of places, including Esalen, Spirit Rock Buddhist Retreat Center, San Francisco Zen Center, and San Damiano Retreat Center. He is the author of numerous books translated into 30 languages. Dave’s most recent book is "Sweeter than Revenge," published by Shambhala last year.
davericho.com
More Happiness Breaks like this one:
A Self-Compassion Meditation For Burnout: https://tinyurl.com/ye24rz4k
A Loving-Kindness Practice for Yourself: https://tinyurl.com/335z5un5
Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/3vn9t4jv
Related Science of Happiness episodes:
Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33
The Science of Letting Go: https://tinyurl.com/34u2fu48
The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5
We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu 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/42tksdam

Discover how writing about our ancestors can strengthen our sense of identity, deepen gratitude, and help us find meaning in our own lives.
Summary: What happens when we take time to imagine the lives of the people who came before us? We hear from artist Mi’Jan Celie Tho-Biaz about a writing practice that helped her feel closer to her ancestors and discover new perspectives on her own life, dreams, and independence. Then, psychologist Susan Moore shares the research on how exploring our family history can deepen self-understanding, strengthen our sense of connection, and give us a greater sense of meaning.
How To Do This Practice:

Choose an Ancestor: Think of a parent, grandparent, or someone from generations past.

Set Aside Five Minutes: Find a quiet place and begin writing freely about this person.

Imagine Their Life: Write about what they looked like, where they lived, and what their daily life might have been like.

Get Curious: Imagine their relationships, challenges, joys, and experiences beyond what you already know.

Imagine Their Advice: Write about what they might say to you today, including any wisdom, encouragement, or guidance.

Reflect on Your Life: Consider what you discovered and how their story might shape the way you see yourself and your future.

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Today’s Guests:
MI’JAN CELIE THO-BIAZ is an artist, documentarian and oral historian.
https://www.mijancelie.com/
SUSAN MOORE is a psychology professor at the Swinburne University of Technology.
Related Science of Happiness episodes:  
What If Thinking About Death Could Make Us Feel More Alive?: https://tinyurl.com/292whwh4
How Rituals Keep Us Connected: https://tinyurl.com/4unkssnd
Who’s Always There For You: https://tinyurl.com/2p9p934w
Related Happiness Breaks:
A Meditation on Love and Interconnectedness: https://tinyurl.com/3jsjvxtv
A Guided Meditation on Embodied Love: https://tinyurl.com/5brfa93x
A Meditation to Connect With Your Roots: https://tinyurl.com/bd6cmeym
Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu 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/2kj6ywu3

This guided meditation with end-of-life doula Andrea Sexton-Dumas offers a gentle way to make space for grief by imagining sharing your heartache with a plant, releasing it into the soil, and nurturing the earth that holds it.
How To Do This Practice: 

Take a few deep breaths: Find a comfortable position, gently lower your gaze or close your eyes, and breathe slowly as you settle into the present moment.

Imagine a plant friend: Picture a plant in your mind, noticing its leaves, flowers, scent, and texture. Ask whether it is willing to share in your heartache today.

Connect with the earth: Imagine holding a handful of soil. Notice its color, texture, and moisture, and observe any feelings that arise without judgment.

Share your grief: Imagine digging a small hole in the soil and sharing who or what you're grieving. Speak aloud or silently, expressing whatever you need to have witnessed.

Let the earth hold your grief: Imagine the soil receiving your heartache with care. When you're ready, gently refill the hole, smooth the earth, and sprinkle fresh water over the spot as an act of nurturing.

Express gratitude and return to the present: Take a deep breath and offer a quiet thank-you to the plant and earth for holding your grief. When you're ready, gently open your eyes.

Scroll down for a transcription of this episode.
Today’s Guide:
ANDREA SEXTON-DUMAS is a death and grief doula based in Oakland, California.
https://www.andreasextondumas.com/
Related Happiness Break Episodes:
A Meditation on Love and Interconnectedness: https://tinyurl.com/3jsjvxtv
A Guided Meditation on Embodied Love: https://tinyurl.com/5brfa93x
A Meditation to Connect With Your Roots: https://tinyurl.com/bd6cmeym
Related Science of Happiness Episodes:  
What If Thinking About Death Could Make Us Feel More Alive?: https://tinyurl.com/292whwh4
How Rituals Keep Us Connected: https://tinyurl.com/4unkssnd
How Thinking About Your Ancestors Can Help You Thrive: https://tinyurl.com/3wzx44ux
We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu 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/3bxsvs5a

Explore how thinking about death can teach us to live more fully, find meaning, and appreciate the people we love.
Summary: We often avoid thinking about death, but research suggests that facing our mortality can help us live more fully and focus on what matters most. On this episode of The Science of Happiness, death doula Andrea Sexton-Dumas shares how her experiences with loss have shaped her understanding of grief, connection, and finding hope in unexpected places. Then, psychologist Philip Cozzolino explains how reflecting on our limited time can help us live more authentically, strengthen our relationships, and find greater meaning in everyday life.
How To Do This Practice: 

Take a few deep breaths: Find a comfortable position, gently lower your gaze or close your eyes, and breathe slowly as you settle into the present moment.

Imagine a plant friend: Picture a plant in your mind, noticing its leaves, flowers, scent, and texture. Ask whether it is willing to share in your heartache today.

Connect with the earth: Imagine holding a handful of soil. Notice its color, texture, and moisture, and observe any feelings that arise without judgment.

Share your grief: Imagine digging a small hole in the soil and sharing who or what you're grieving. Speak aloud or silently, expressing whatever you need to have witnessed.

Let the earth hold your grief: Imagine the soil receiving your heartache with care. When you're ready, gently refill the hole, smooth the earth, and sprinkle fresh water over the spot as an act of nurturing.

Express gratitude and return to the present: Take a deep breath and offer a quiet thank-you to the plant and earth for holding your grief. When you're ready, gently open your eyes.

Scroll down for a transcription of this episode.
Today’s Guests:
ANDREA SEXTON-DUMAS is a death and grief doula based in Oakland, California.
https://www.andreasextondumas.com/
DR. PHILIP COZZOLINO is a psychologist and associate professor at University of Virginia School of Medicine.
https://www.researchgate.net/profile/Philip-Cozzolino
Related Science of Happiness episodes:  
How Rituals Keep Us Connected: https://tinyurl.com/4unkssnd
Who’s Always There For You: https://tinyurl.com/2p9p934w
How Thinking About Your Ancestors Can Help You Thrive: https://tinyurl.com/3wzx44ux
Related Happiness Breaks:
A Meditation on Love and Interconnectedness: https://tinyurl.com/3jsjvxtv
A Guided Meditation on Embodied Love: https://tinyurl.com/5brfa93x
A Meditation to Connect With Your Roots: https://tinyurl.com/bd6cmeym
Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu 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/36cxaa8u