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 w ..read more

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 ..read more

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 atte ..read more

We learn techniques for working across the aisle without compromising our values from a Democratic politician in one of the most conservative states, Oklahoma. Link to episode transcript: https://tinyurl.com/w2a9a42p Episode summary: Trying to have a conversation with someone who has an opposing view can be exhausting. This week, we explore what it means to have productive discussions when we disagree. Democratic Oklahoma State Senator Jo Anna Dossett recounts her experience bridging political divides with Republican senators in her state with  active listening and self-compassion. Later ..read more

Beyond just feeling good, studies show experiencing other people's joy makes us more compassionate and satisfied with life. Link to episode transcript: https://tinyurl.com/43e35j37 How to Do This Practice: Find a comfortable position to begin this practice, focusing on your breath. Visualize a person or situation that brings you a sense of joy or happiness. It might be a child laughing, the success of a friend, or even a dog wagging its tail. Connect with their joy and happiness, wishing them well. Expand your focus to larger groups of people, like a team winning a match, wishing them ..read more

When we remember the times someone had our back, it changes the way we view ourselves and the world. Our guest explores what happens when trying a practice to feel more supported. Link to episode transcript: https://tinyurl.com/mrpyr8a7 Episode summary: Ever since he was a young child, José Valladares has spent his life caring for others and has taken pride in supporting his family and community, For our show, he tried a practice where he recalled people in his life who he can turn to during a difficult moment — the people who support him. As he wrote about their admirable qualities and specif ..read more

Indigenous artist Lyla June leads a 5-minute freewriting exercise about our personal journeys. Autobiographical writing has been shown to help do better in relationships and feel more satisfied in life. Link to episode transcript: https://tinyurl.com/3622n5s6 How to Do This Practice: You will need writing utensils for this practice. Find a comfortable place to start this writing practice, taking a few moments to ground yourself. Write the prompt, “I come from a place where…”  For the next 5 minutes (or more), write whatever comes to mind, allowing your thoughts and ideas to flow fre ..read more

Playfulness can improve your relationships, help you excel at work, and reduce stress. We explore a strategy shown to help you become more playful. Link to episode transcript: http://tinyurl.com/b5xc78r3 Episode summary: Patricia Mebrahtu used to have so much fun as a child. Now, as a medical assistant and mother of two young children, she found herself feeling burnt out and irritable. For our show, Patricia tried a practice to infuse more playfulness into her life. From singing karaoke with her family to playing in the rain, she tapped into her inner child. Through this practice, Patricia rec ..read more

We all have a playful side, and research shows acting on it can help us when we need to move through challenging emotions, manage conflict, and be more creative. Link to episode transcript: http://tinyurl.com/4bxtn9ek How to Do This Practice: Find a comfortable position to begin the practice. Focus on breathing deeply. Think back to a moment of play during your childhood. Recall specific details like your age, what you were doing and who you were with. As you remember, notice how the memory is affecting you in the present moment. Next, focus on a recent memory of play – maybe with your p ..read more

When we devote a little time to the other people in our life, we actually feel like we have more of it. Our guest tried a practice to regain control of his time and schedule Link to episode transcript: http://tinyurl.com/mr3r6jfn Episode summary: Like many of us, our guest Bryant Terry felt like he never had enough time in his day. And while he was eager to reconnect with his family, his schedule was spiraling out of control. For our show, Bryant tried a practice proven to help you feel like you have more time, by specifically devoting some of your time to others. He set intentions to spend qu ..read more