Learn how poetry can help your brain handle stress, process feelings, and spark insight.

Summary: This episode of The Science of Happiness is part of our series Using Art As Medicine. We explore poetry, one of the oldest artforms, powers our brains, calms our nervous systems, and reduces anxiety by opening doors into our psyche. Whether you're reading or writing it, elements like rhythm, metaphor and rhyme improve memory, cognition and even self-esteem.

This episode is made possible through the generous support of the John Templeton Foundation.

How To Do This Practice:

1. Find Your Moment: Notice the time of day when you feel closest to yourself. It might be early morning before the world wakes up, or another quiet pocket of time when your thoughts are unfiltered and your heart is open.
2. Set the Scene: Create an atmosphere that supports you. Play music that matches your mood or inspires imagination. Let it be soft and inviting, not distracting, just enough to signal to your body that this is a sacred moment.
3. Choose Your Tools: Use what feels natural. Journal, laptop, scrap paper, napkin, the format doesn’t matter. What matters is that you’re ready to begin.
4. Write Without Interruption: Set a timer for 5 to 10 minutes. Let your pen or fingers move freely. Don’t stop, don’t edit, and don’t worry about making sense, just see what comes.
5. Welcome the Unsaid: Allow what’s hidden, half-formed, or surprising to emerge.
6. Let It Be What It Is: When the timer ends, pause. Don’t rush to interpret or fix your words. You’ve just made contact with something real, let that be enough.

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YRSA DALEY-WARD is an award-winning poet and author. Her debut novel, The Catch, comes out June 3rd.
Learn more about Yrsa here: https://yrsadaleyward.squarespace.com/

Pre-order her book here: https://tinyurl.com/yanw6bb5

DR. SUSAN MAGSAMEN is a Professor of Neurology at John Hopkins, and author of the New York Times bestseller, Your Brain On Art: How the Arts Transform Us.
Learn more about Dr. Magsamen here: https://tinyurl.com/33v8m5md

Read Dr. Magsamen’s book here: https://tinyurl.com/426k87f2

Related The Science of Happiness episodes:

Using Art As Medicine Series: https://tinyurl.com/k3mneupx

How Art Heals Us: https://tinyurl.com/yc77fkzu

How Awe Helps You Navigate Life’s Challenges: https://tinyurl.com/2466rnm4

Related Happiness Breaks:

How To Awaken Your Creative Energy: https://tinyurl.com/4fknd8ev

Making Space For You: https://tinyurl.com/yk6nfnfv

A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y

Tell us about your experience with poetry. 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/y9r9dyzd

Spring Washam guides us on a gentle visualization to help you tap into the joy, wonder, and possibility that creativity brings.

How To Do This Practice:

1. Settle In: Sit comfortably, close your eyes, and take a few deep breaths to ground yourself in the present moment.
2. Invite Creativity: Silently welcome the creative energy of the universe, setting the intention to open to inspiration and joy.
3. Visualize the Light Channel: Imagine a tube of light running from the base of your spine through the crown of your head, connecting you to the sun, stars, and infinite creative source.
4. Feel the Flow: Picture this light pouring into your body, filling every cell with energy, possibility, and imagination.
5. Focus on the Heart: Shift your attention to your heart center, letting it glow with passion, and affirm: “My heart is the source of my creativity. I trust it.”
6. Anchor and Affirm: Feel your body grounded and open, breathe deeply, and declare: “I am ready. I am creative. I am a vessel of joyful expression.”

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This episode is made possible through the generous support of the John Templeton Foundation.

Today’s Happiness Break Guide:

Spring Washam, is a meditation teacher based in Oakland, California. She is also the author of the book, The Spirit of Harriet Tubman: Awakening from the Underground. Learn more about Spring and her new book: https://www.springwasham.com/
Follow Spring on Instagram: https://www.instagram.com/springwasham/
Check out Spring’s YouTube channel: https://tinyurl.com/22njyd29

Related Happiness Break episodes:

Sketching Serenity: https://tinyurl.com/mpv3d7ey

Making Space For You: https://tinyurl.com/yk6nfnfv

A Meditation to Inspire a Sense of Purpose: https://tinyurl.com/54uuvh7z

Related Science of Happiness episodes:

Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakj

Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj

How Art Heals Us: https://tinyurl.com/yc77fkzu

Follow us on Instagram: @ScienceOfHappinessPod

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/4fknd8ev

We explore how making art can ground us in the present and be a space of healing, connection, and joy.

Summary: We explore how creative expression can support emotional resilience and physical healing in the face of life’s hardest moments and how simple acts of art-making— whether painting, drawing, or doodling—can offer grounding, release, and joy.

This episode is made possible through the generous support of the John Templeton Foundation.

Scroll down for a transcription of this episode.

Guests:

SHABNAM PIRYAEI is an award-winning writer, filmmaker, and teacher.Learn more about Shabnam here: https://shabnampiryaei.com/

Follow Shabnam on Instagram here: @shabnampiryaei

DR. GIRIJA KAIMAL is a leading researcher in art therapy who has studied how creative expression supports people.

Learn more about Dr. Kaimal here: https://girijakaimal.com/

Related The Science of Happiness episodes:

Why Grownups Should Be Playful Too: https://tinyurl.com/4r85dc7m

Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakj

How Awe Helps You Navigate Life’s Challenges: https://tinyurl.com/2466rnm4

Related Happiness Breaks:

Sketching Serenity: https://tinyurl.com/mpv3d7ey

Making Space For You: https://tinyurl.com/yk6nfnfv

A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y

Tell us about your experience creating art. 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/yc77fkzu

Consider what you want to make space for in your life in this 6-minute contemplation guided by Alex Elle.

1. Find a quiet place, settle your body, and reflect on where you want more clarity or ease in your life.
2. Breathe deeply, filling your belly on each inhale and softening your body on each exhale.
3. Notice the fears, doubts, or stresses you’re carrying and gently commit to letting them go.
4. Pick one phrase from the meditation that speaks to you most deeply (e.g., In the presence of chaos, I will make space for inner peace). Write it down on a sticky note and place it somewhere visible to keep the intention alive throughout your day.
5. Close your practice by offering yourself grace, trusting that making space takes time and patience.

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Today’s Happiness Break host:

ALEX ELLE is a breathwork coach, author and restorative writing teacher.

Learn more about Alex here: https://www.alexelle.com/about

Follow Alex on Instagram: https://www.instagram.com/alex_elle/

Follow Alex on TikTok: https://www.tiktok.com/@easewithalex

Related Happiness Break episodes:

Who Takes Care of You: https://tinyurl.com/5xmfkf73

Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5

A Meditation on Original Love: https://tinyurl.com/5u298cv4

Related Science of Happiness episodes:

How to Show Up For Yourself: https://tinyurl.com/56ktb9xc

How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6

How To Show Up For Yourself: https://tinyurl.com/56ktb9xc

We love hearing from you! Tell us about your experience of holding silence. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/yk6nfnfv

When we feel cared for, our cortisol levels drop, we feel safe, and we handle stress better. Dacher leads a meditation to help us focus on the people who make us feel supported.

How To Do This Practice:

1. Get Comfortable: Find a quiet spot. Sit or stand in a relaxed position. Take a few deep breaths to settle your body and mind.
2. Think of a Friend: Picture a friend who has supported you. Notice how it feels to remember their care. What have they given you? Kindness, courage, laughter?
3. Think of a Family Member: Now think of someone in your family (or chosen family) who’s helped you. What moment comes to mind? How did they support you? Name what they gave you.
4. Think of a Mentor: Bring to mind a mentor or guide—someone who’s taught or encouraged you. How did they help you grow? What gift did they offer? Wisdom, strength, direction?
5. Feel the Support: Picture all three people around you. Let yourself feel supported and held. Breathe in that sense of connection.

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Related Happiness Break episodes:

Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5

A Meditation on Original Love: https://tinyurl.com/5u298cv4

Wishing Others’ Well, With Anushka Fernandopulle: https://tinyurl.com/jrkewjs8

Related Science of Happiness episodes:

Are You Remembering the Good Times: https://tinyurl.com/483bkk2h

Why Friendships Matter More Than We Think: https://tinyurl.com/y99tc9nm

Why We Should Seek Beauty: https://tinyurl.com/yn7ry59j

Follow us on Instagram: @ScienceOfHappinessPod

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:

Trees aren’t just competing for sunlight and soil—they’re also looking out for one another. Scientist Suzanne Simard reveals the unexpected ways trees communicate, share resources, and support us.

Summary: We dive into what we can learn from the neural networks of forests, evolution and cooperation, and how trees are a fundamental solution to the climate crises we are facing today with ecologist Suzanne Simard. She also shares her forest gratitude practice and invites us to reflect on what it means to feel a sense of belonging in the forest.

How To Do This Practice:

1. Go to a forest or natural space, ideally near yew trees or other trees you feel connected to.
2. Sit quietly, even if you're tired or unwell, and allow yourself to simply be there.
3. Acknowledge the presence and life of the trees around you.
4. Offer your gratitude to the trees—for their medicine, their strength, or simply their being.
5. If you're with loved ones, invite them to join in the gratitude.
6. Feel the connection between yourself, the trees, and your companions.
7. Return to this practice as often as you can, letting the forest remind you that you're not alone.

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Today’s Guests:

DR. SUZANNE SIMARD is a professor of Forest Ecology at the University of British Columbia and the author of Finding the Mother Tree: Discovering the Wisdom of the Forest.

Read her book here: https://tinyurl.com/bdfy463z

Related The Science of Happiness episodes:

How Water Heals: https://tinyurl.com/utuhrnh3

Experience Nature Wherever You Are, with Dacher (Encore): https://tinyurl.com/aj34s585

The Healing Effects of Experiencing Wildlife: https://tinyurl.com/49pkk6eu

Related Happiness Breaks:

How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm

Pause to Look at the Sky: https://tinyurl.com/4jttkbw3

A Walking Meditation: https://tinyurl.com/mwbsen7a

Tell us about your experience connecting with nature. 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/yvrd9jje

What happens when we replace sky-gazing with screen-scrolling? Discover how digital life impacts happiness and what Gen Z can teach us about reclaiming control over our well-being.

Summary: Smartphones have become our constant companions, but at what cost? This episode of The Science of Happiness explores how our digital lives are reshaping how we think, feel, and connect. From social media’s pull to the decline of face-to-face connection, we look at what we lose—and what we can regain—by stepping away from screens and into nature, quiet, and deeper connections.

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Ways To Do A Digital Detox:

1. Turn off your phone before bed to improve sleep and create space from screens.
2. Wait to turn it on in the morning, noticing how you feel and stretching that screen-free time.
3. Do meaningful work before going online to protect your focus and creativity.
4. Keep notifications silenced unless you're expecting something urgent.
5. Turn off WiFi and browsers when you need to concentrate deeply.
6. Take regular breaks from screens to let ideas simmer and rest your mind.
7. Practice reading books again and notice your attention span strengthen over time.
8. Pause when you crave scrolling, and consider reaching out to a friend instead.
9. Create your own digital detox plan or adapt one that works for you. Be sure to clearly write out your specific intentions, including how and when you'll follow through.

Today’s Guests:

ADAM BECKER is an astrophysicist and author of the book, More Everything Forever: AI Overlords, Space Empires, and Silicon Valley’s Crusade To Control The Fate Of Humanity.

Learn more about Adam Becker here: http://freelanceastrophysicist.com/

JEAN TWENGE is a psychologist and best-selling author. She’s spent years studying how the digital world shapes our minds and bodies, and the way different generations experience life.

Learn more about Jean Twenge here: https://www.jeantwenge.com/

Related The Science of Happiness episodes:

​​Experience Nature Wherever You Are, with Dacher (Encore): https://tinyurl.com/aj34s585

How Exploring New Places Can Make You Feel Happier: https://tinyurl.com/4ufn2tpn

Why We Should Look up at the Sky: https://tinyurl.com/mpn9vj2t

Related Happiness Breaks:

How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm

Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x

Pause to Look at the Sky: https://tinyurl.com/4jttkbw3

Tell us about your experience with taking a break from technology. 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/e7rhsakj

Embrace the beauty of your accent in this self-compassion meditation that guides you in a reflection of your history, heritage, and connection to your ancestors.

How To Do This Practice:

1. Find a Comfortable Position: Sit in a relaxed yet alert posture, either on a cushion or chair. Gently lower your gaze or close your eyes if that feels comfortable.
2. Focus on Your Breath: Take a deep breath in and slowly exhale. Allow yourself to transition from your daily activities into this moment of reflection.
3. Acknowledge Your Accent: Bring awareness to the way you speak, recognizing that your voice carries your history, culture, and personal journey.
4. Repeat Self-Compassion Phrases: Silently or aloud, repeat affirmations such as, “my accent makes me unique,” “my accent carries my story,” “my accent connects me to my ancestors.”
5. Place a Hand on Your Heart: If it feels right, gently place a hand on your heart, offering yourself warmth and kindness as you continue to breathe deeply.
6. Close with Gratitude: Take a final deep breath, sending appreciation to yourself, your ancestors, and the uniqueness of your voice before gently opening your eyes.

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Today’s Happiness Break host:

CRISS CUERVO is a mindfulness and meditation teacher, Bridging Differences Coordinator at the Greater Good Science Center, and author of PERTENÆCER: Eight-Week Mindfulness and Meditation Training and Practices for Latinx Immigrants in the United.

Learn more about Criss Cuervo here: https://tinyurl.com/4npjwn6m

Read her book here: https://tinyurl.com/3byby84b

Related Happiness Break episodes:

A Meditation on Original Love: https://tinyurl.com/5u298cv4

Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5

Where Did You Come From: https://tinyurl.com/2y9uyjj6

Related Science of Happiness episodes:

How to Show Up For Yourself: https://tinyurl.com/56ktb9xc

How to Tune Out The Noise: https://tinyurl.com/4hhekjuh

How to Feel Better About Yourself: https://tinyurl.com/42fn62a2

Follow us on Instagram: @ScienceOfHappinessPod

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/kv5ycj3v