Happiness Break: How Poetry Helps Us Feel and Heal

What happens in your brain when you read or write a poem? We listen to powerful poetry from you, our listeners, and uncover the neuroscience of why it helps us feel, process, and recover.Scroll down for a transcription of this episode. Today’s Happiness Break Guest:DR. SUSAN MAGSAMEN is a Neurology professor at John Hopkins, and author of the New York Times bestseller, Your Brain On Art: How the Arts Transform Us. Find Susan’s book here: https://www.yourbrainonart.com/Related 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:How Art Heals Us: https://tinyurl.com/yc77fkzuOur Brains on Poetry: https://tinyurl.com/y9r9dyzdAre 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/2p9h5aapTranscription: https://tinyurl.com/43p9jtny

From a worker-owned restaurant in Oakland to a nonprofit built on shared leadership, we explore how collective work models can help people feel heard, valued, and more invested in their work.Summary: In this episode of The Science of Happiness, we examine how people can build cultures of care, accountability, and belonging together. Through stories from a worker-owned restaurant and insights from a leader in collective nonprofits, we share what research reveals about why collective decision-making can help teams thrive and organizations succeed.Scroll down for a transcription of this episode.Today’s Guests:NINO SERRANO AND JENABI PAREJA are the co-founders of Understory, a worker-owned and community-built restaurant in Oakland.Learn more about Understory here: https://understoryoakland.com/NILOUFAR KHONSARI is the co-founder of Pangea Legal Services, a nonprofit that defends immigrants facing deportation and the author of the book, Future is Collective: Effective Workplace Strategies for Building a Culture of Care. Read the book here: https://www.niloukhonsari.com/thebookRelated The Science of Happiness episodes:  How to Talk to People You Disagree With: https://tinyurl.com/4cpm8m3aWhen It’s Hard to Connect, Try Being Curious: https://tinyurl.com/bde6wyu7Why Compassion Requires Vulnerability: https://tinyurl.com/yxw4uhpfRelated Happiness Breaks:A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y5 Minutes of Gratitude: https://tinyurl.com/r6pkw2xxMaking Space For You: https://tinyurl.com/yk6nfnfvMessage 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/ya9vuy4n

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/mrxa8bp8

Explore the neuroscience behind musical improvisation—and what it reveals about our natural capacity for creativity.Summary: Creativity may be more natural than we think. Research on musicians and children improvising at the piano suggests that improvisation can quiet the brain’s inner critic while engaging networks linked to exploration, play, and reward. In this episode of The Science of Happiness, we look at the neuroscience of improvisation—and what a “beginner’s mind” can teach us about opening up creativity in everyday life.How To Do This Practice: Choose a simple starting point: Begin with something familiar—a simple melody, rhythm, phrase, movement, or creative prompt. It could be notes on a keyboard, a beat you tap on the table, a few lines of writing, or even a movement with your body. Change one small thing: Experiment by altering a single element, like the speed, mood, rhythm, or key. Small changes help spark creativity without feeling overwhelming. Let go of judgment: Remind yourself there are no mistakes in improvisation, only possibilities. If something sounds unexpected, treat it as part of the exploration rather than something to fix. Follow your curiosity: Notice what sounds, patterns, or ideas interest you and build on them. Let each moment guide the next instead of planning too far ahead. Treat it like play: Approach improvisation with a playful mindset, the way kids experiment and explore. The goal isn’t perfection—it’s discovery and enjoyment. Reflect on how it felt: Afterward, take a moment to notice how the experience affected your mood or mindset. Many people find that improvising helps them feel more relaxed, creative, and open. Scroll down for a transcription of this episode.Today’s Guests:DR. KAREN CHAN BARRETT is an Assistant Professor with a joint appointment in the Institute for Health & Aging at the UCSF School of Nursing.Learn more about Dr. Karen Chan Barrett here: https://karenchanbarrett.com/Related The Science of Happiness episodes:  The Science of Singing Along: https://tinyurl.com/4nbb3v76The Science of Humming: https://tinyurl.com/4esyy6ndHow Music Can Hold and Heal Us: https://tinyurl.com/49svzn4vRelated Happiness Breaks:Music to Inspire Kindness in Kids: https://tinyurl.com/yjk344rdA Humming Technique to Calm Your Nerves: https://tinyurl.com/mr42rzadA Walking Meditation: https://tinyurl.com/mwbsen7aTell 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/hux7v5ma

Having a curious approach to life can improve our mood, creativity and relationships. Scott Shigeoka leads a visualization exercise to help you approach someone you might disagree with with an open and curious mind.How To Do This Practice: Ground Yourself: Sit comfortably, close your eyes, and take three slow, deep breaths, noticing the sensation of each inhale and exhale. Let your body begin to settle. Picture the Conversation: Bring to mind an upcoming interaction that may feel challenging and visualize where it’s happening and what the setting looks like. See yourself arriving there. Lead with Curiosity: Imagine yourself speaking with a calm, open tone and asking thoughtful, genuine questions. Picture your body language expressing interest and care. See It Going Well: Visualize the other person responding positively—softening, engaging, or opening up. Notice how connection feels in your body. Rehearse the Hard Moment: Imagine a tense moment arising and observe what happens inside you without reacting. See yourself choosing a curious question instead of a defensive response. Close with Intention: Picture the conversation ending with appreciation and mutual respect. Take three more slow breaths, then gently open your eyes. Scroll down for a transcription of this episode.Today’s Happiness Break Guide:SCOTT SHIGEOKA is an author and storyteller who focuses on themes of curiosity and well-being.Learn More About Scott’s work here: https://tinyurl.com/y5xyxky7Related Happiness Break episodes:Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5Embodying Resilience: https://tinyurl.com/46383mhxA Meditation for When You Feel Uneasy: https://tinyurl.com/4utrkyh5Related Science of Happiness episodes:Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7How To Show Up For Yourself: https://tinyurl.com/56ktb9xcHow Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6Follow 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/s5atfjm7

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.Summary: On this episode of The Science of Happiness, we explore a research-backed practice in 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 with your genuine strengths and passions. We learn 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.How To Do This Practice: Take a “Before” Snapshot: Write down everything you regularly do in a typical week, from major responsibilities to small recurring tasks. Label Time and Energy: Next to each activity, mark whether it requires low, medium, or high time and energy so you can see where your resources are going. Notice How It Feels: Pay attention to what drains, stresses, or creates guilt—and what energizes or uplifts you. Reconnect with What Matters: Ask yourself what you most care about right now and what activities make you feel most alive. Sketch an “After” Version: Imagine how you’d ideally spend your time and where you might reduce, release, or expand commitments. Make One Small Change: Choose one realistic shift you can try this week to better align your days with what brings meaning and joy. Scroll down for a transcription of this episode. 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 here: https://tinyurl.com/2jn3juttMARIA TIMS is a professor of Management and Organization at the University of Amsterdam School of Business and Economics. Learn more about her work here: https://tinyurl.com/mtp7tpy3Related The Science of Happiness episodes:  How To Show Up For Yourself: https://tinyurl.com/56ktb9xcHow To Feel Better About Yourself: https://tinyurl.com/42fn62a2How to Feel More Hopeful: https://tinyurl.com/4tfwhbpbRelated Happiness Breaks:A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y5 Minutes of Gratitude: https://tinyurl.com/r6pkw2xxA Meditation to Connect With Your Roots: https://tinyurl.com/ycy9xazcTell 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/568punx8

Research shows that reflecting on our shared humanity can increase self-compassion and life satisfaction while reducing feelings of isolation. In this practice, Dacher Keltner guides us to look beneath our differences and connect with the qualities that make us human together.This guided exercise draws on a meditation by Sean Fargo, a mindfulness teacher and former Buddhist monk.How To Do This Practice: Settle your body: Sit comfortably and take a few slow, steady breaths. Let your shoulders drop, soften your jaw, and allow your body to feel supported by the ground or chair beneath you. Notice what’s here: Briefly scan your body and emotions. Whatever you’re feeling—calm, tense, distracted, open—simply acknowledge it without trying to change it. Bring someone to mind: Think of someone you don’t know well, feel distant from, or have mild tension with. Picture them as if they were in front of you. Reflect on your similarities: Silently repeat phrases like: This person has a body and mind, just like me; this person has felt sadness, joy, and pain, just like me; this person wants to be safe, loved, and understood, just like me. Gently extend kind intentions toward them: May you be well. May you be happy. May you be healthy. May you live with ease. Return and reflect: Bring your attention back to your breath and body. Notice if anything has shifted—perhaps a softening, a little more space, or a sense of connection—and carry that awareness into your day. This episode was supported by a grant from The John Templeton Foundation on Spreading Love Through the Media.Related Happiness Break episodes:A Meditation for When You Feel Uneasy: https://tinyurl.com/4x27ut3pA Meditation to Connect With Your Roots: https://tinyurl.com/ycy9xazcA Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22krRelated The Science of Happiness episodes:  Why Compassion Requires Vulnerability: https://tinyurl.com/yxw4uhpfHow to Feel More Hopeful: https://tinyurl.com/4tfwhbpbHow Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6Follow 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/4ju7rmtd

Guest host Geena Davis guides us through the research on love that stretches beyond romance and friendship, showing up in our bonds with objects, nature, grief, and the collective moments that connect us to something larger than ourselves.Summary: In this final episode of our 3-part series on The Science of Love, researchers reveal how love expands our sense of self and strengthens our bond to humanity. We also explore why objects can feel meaningful, how love of nature can motivate care for the planet, he ways grief reshapes our capacity for connection, and our love of humanity.Related The Science of Happiness episodes:  The Science of Love Series: https://bit.ly/TheScienceofLoveThe Science of Love, with Geena Davis (Episode 1): https://tinyurl.com/bfave5wdHow 7 Days Can Transform Your Relationship: https://tinyurl.com/bdh2ezhrRelated Happiness Breaks:Visualizing Your Best Self in Relationships: https://tinyurl.com/4797z2vfA Guided Meditation on Embodied Love: https://tinyurl.com/3dmpfam6A Meditation on Love and Interconnectedness: https://tinyurl.com/ye6baxv3Today’s Guests:AARON AHUVIA is the most widely published and cited academic expert on non-interpersonal love.Learn more about Aaron Ahuvia here: https://thethingswelove.com/about-aaron/JESSICA EISE is a social and environmental scientist and is an assistant professor in the Department of Environmental and Occupational Health with Indiana University School of Public Health-Bloomington.Learn more about Jessica Eise here: https://jessicaeise.com/​​YURIA CELIDWEN is an indigenous scholar of contemplative studies, and author of the new book, Flourishing Kin: Indigenous Foundations For Collective Well-Being.Learn more about Yuria Celidwen here: https://www.yuriacelidwen.com/MARY-FRANCES O'CONNOR is a psychologist and professor at the University of Arizona, where she directs the Grief, Loss, and Social Stress Lab.Learn more about Mary-Frances O’connor here: https://maryfrancesoconnor.org/SHIRA GABRIEL is a Professor of Psychology at SUNY, University at Buffalo.Learn more about Shira Gabriel here: https://tinyurl.com/2vvav8xjMessage 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/2p9h5aapFunding for this special was provided by the John Templeton Foundation, as part of the Greater Good Science Center's Spreading Love Through the Media initiative.Transcription: https://tinyurl.com/22d5nuyr

Guest host Geena Davis helps us explore how the love we feel —for our partners, friends, family, even our four legged companions—shapes our brains, bodies, and lives.Summary: On this episode of The Science of Love with Geena Davis, we delve into the many forms of love, and experts share research on how small daily actions, physical touch, and emotional attentiveness strengthen relationships, while evolutionary and neuroscience studies reveal why these bonds matter. We also explore practical strategies for cultivating deeper connections and understanding the biological and psychological roots of love.Scroll down for a transcription of this episode.Related The Science of Happiness episodes:  The Science of Love Series: https://bit.ly/TheScienceofLoveThe Science of Love, with Geena Davis (Episode 1): https://tinyurl.com/bfave5wdHow 7 Days Can Transform Your Relationship: https://tinyurl.com/bdh2ezhrToday’s Guests: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 Daniel Levitin on IG: https://www.instagram.com/daniellevitinofficialJOHN GOTTMAN is a psychologist and the co-founder of The Gottman Institute. JULIE GOTTMAN is a clinical psychologist and co-founder of The Gottman Institute and President of The Gottman Institute and co-founder of Affective Software, Inc. Learn more about John and Julie Gottman here: https://www.gottman.com/JUSTIN GARCIA is an evolutionary biologist and international authority on the science of sex and relationships. Learn more about Justin Garcia here: https://tinyurl.com/2c39cs6rANNA MACHIN is a British evolutionary anthropologist at the Department of Experimental Psychology at Oxford University, England and author of the book Why We Love: The Definitive Guide to Our Most Fundamental Need. Learn more about Anna Machin here: https://annamachin.com/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 Marisa G. Franco here: https://drmarisagfranco.com/Message 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/2p9h5aapFunding for this special was provided by the John Templeton Foundation, as part of the Greater Good Science Center's Spreading Love Through the Media initiative.Transcription: https://tinyurl.com/4b52azja

In a culture that often reduces love to romance, Geena Davis helps us explore the science of love across the lifespan—revealing how our bonds with parents, friends, partners, and communities shape our health, happiness, and survival.Summary: Love is commonly understood as a feeling, yet scientific research increasingly points to its role as a core biological drive. In this episode of The Science of Love, we explore how love is expressed through caregiving, friendship, romantic attachment, and shared experience, and how these connections leave measurable effects on the brain, body, and even the microbiome. Scroll down for a transcription of this episode.Related The Science of Happiness episodes:  The Science of Love Series: https://bit.ly/TheScienceofLove36 Questions to Spark Love and Connection: https://tinyurl.com/ktcpz78uHow 7 Days Can Transform Your Relationship: https://tinyurl.com/bdh2ezhrToday’s Guests:ANN DRUYAN is an author, activist, and documentary producer.Learn more about Ann Druyan’s work here: https://tinyurl.com/5n8crkevDANIEL LEVITIN is a neuroscientist, musician, and bestselling author.Follow Daniel Levitin on IG: https://www.instagram.com/daniellevitinofficialJESSICA EISE is a social and environmental scientist and is an assistant professor in the Department of Environmental and Occupational Health with Indiana University School of Public Health-Bloomington.Learn more about Jessica Eise here: https://jessicaeise.com/ANNA MACHIN is an evolutionary anthropologist who studies the evolution of love.Learn more about Anna Machin here: https://annamachin.com/FRANCESCO BEGHINI is a computational biologist at Yale University.Learn more about Francesco Beghini here: https://tinyurl.com/knm4du4mILANA BRITO is a biomedical engineering professor at Cornell University.Learn more about Ilana Brito here: https://tinyurl.com/mtnhw3ydCONSTANCE BAINBRIDGE is a Communication PhD student at UCLA.Learn more about Constance Bainbridge here: http://constancebainbridge.com/SANDRA LANGESLAG is a cognitive and biological psychologist who studies romantic love.Learn more about Sandra Langeslag here: https://tinyurl.com/523wc9wxMessage 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/2p9h5aapFunding for this special was provided by the John Templeton Foundation, as part of the Greater Good Science Center's Spreading Love Through the Media initiative.Transcription: https://tinyurl.com/bfave5wd