The Science of Happiness

What happens when we slow down enough to really experience art? We visit a museum to discover how slow looking at art can cultivate awe, empathy, and a greater sense of connection in a distracted world.
Summary: Art has the power to move us emotionally, physically, and socially—but only if we take the time to truly engage with it. As part of our Cities of Awe series, this episode of The Science of Happiness explores what happens when we slow down and really look at a piece of art. We visit the Nevada Museum of Art to look at the science and practice of slow looking—how it can deepen empathy, presence, and everyday meaning.
How To Do This Practice:

Choose One Piece and Commit to Staying With It: Pick a single artwork, photograph, object, or even a scene in nature. Set aside about 15 minutes and put away distractions—especially your phone. The goal is not to “figure it out,” but to stay present long enough for your experience to deepen.

Spend Time Noticing the Form: For the first five minutes, focus only on what you see. Notice the shapes, textures, colors, lines, patterns, shadows, movement, or composition. Let your eyes wander slowly across the piece and observe details you might normally miss.

Pay Attention to Your Emotional Response: For the next five minutes, shift inward. What feelings arise as you look? Curiosity, comfort, sadness, awe, tension, delight, nostalgia? Instead of labeling the experience as simply “I like it” or “I don’t,” explore the full range of emotions and reactions that emerge.

Let Your Mind Make Associations: For the last five minutes, allow the artwork to lead your thoughts elsewhere. What memories, people, places, or ideas come to mind? Does it remind you of something from your own life or spark questions about the world, history, or humanity? Follow the associations without judging them.

Stay Open to Complexity and Discomfort: Some works may bring up conflicting or uncomfortable emotions. Rather than rushing past them, give yourself permission to sit with them. 

Read the full study here.
Scroll down for a transcription of this episode.
Today’s Guests: 
COLIN ROBERTSON is the Senior Vice President of Education and Research at the Nevada Museum of Art. 
Learn more about Colin Robertson here: https://www.linkedin.com/in/colinmrobertson/
DR. ANJAN CHATTERJEE is a professor of Neurology, Psychology, and Architecture and the founding Director of the Penn Center for Neuroaesthetics. 
Learn more about Dr. Anjan Chatterjee here: https://tinyurl.com/yw2fs364
Related Science of Happiness episodes:
Cities of Awe Series: https://tinyurl.com/2vyhxvny
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/5b5prh4t

Take a few minutes to reflect on someone who inspires you, and how you can embody the values you admire in them.
How To Do This Practice: 

Arrive and Settle: Find a quiet place to sit or stand. Gently close your eyes or soften your gaze. Take a few slow, steady breaths, allowing your body to relax and the noise of the day to quiet.

Call to Mind Someone Who Inspires You: Think of a person whose character deeply moves you—someone whose courage, kindness, integrity, or compassion stands out. Let one specific moment come to mind when they embodied those qualities.

Replay the Moment: Picture what they did as clearly as you can. What action did they take? What values were they expressing? Stay with the details of that moment and what made it meaningful.

Notice How It Lands in Your Body: As you hold this image, turn your attention inward. What do you feel physically? Warmth, openness, a softening, maybe even emotion rising—just observe without judgment.

Name What Matters to You: Reflect on why this moment resonates so deeply. What value or sense of purpose does it point to—justice, care, truth, courage, love? Let yourself name what feels most true for you.

Ask yourself: What’s one small way I can live this value today? It might be in how you speak to someone, how you show up in your work, or how you care for yourself or others. Carry this intention with you as you move forward.

Scroll down for a transcription of this episode.
Today’s Happiness Break Guide:
DACHER KELTNER is the host of the Greater Good Science Center’s award-winning podcast, The Science of Happiness and is a co-instructor of the GGSC’s popular online course of the same name. He’s also the founding director of the Greater Good Science Center and a professor of psychology at the University of California, Berkeley.
Related Happiness Break episodes:
Embodying Resilience: https://tinyurl.com/46383mhx
A Meditation on Becoming a Gift to Life: https://tinyurl.com/yc76n7ur
Visualizing Your Purpose: https://tinyurl.com/3ndn95zr
Related Science of Happiness episodes:
What’s Your “Why” in Life?: https://tinyurl.com/b38kdt68
How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm
Pause to Look at the Sky: https://tinyurl.com/4jttkbw3
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/33uyrykc

Noticing the history and beauty around us can shift how we see ourselves—and our communities. An awe walk through Harlem reveals how the stories embedded in public spaces can spark connection, perspective, and a sense of what’s possible.
Summary: Cities are full of quiet moments of wonder—if we know how to notice them. In this episode of The Science of Happiness we explore the science of awe while taking an awe walk with students at City University of New York in Harlem. We learn  how everyday urban spaces can deepen our sense of connection, belonging, and curiosity. 
How To Do This Practice:

Choose a familiar place: Pick a street, park, campus, or neighborhood you move through often—somewhere ordinary.

Slow your pace: Walk more slowly than usual and give yourself permission to notice, rather than rush.

Look for signs of story: Pay attention to buildings, names, textures, and small details that hint at history, culture, or the people who’ve been there before.

Ask yourself: Who stood here before me? What happened here? What journeys passed through this space?

Notice your response: Pause when something catches you—a feeling of wonder, curiosity, or even goosebumps—and stay with it for a moment.

Reflect on connection: As you finish, consider how this place and the stories within it connect to your own life, sense of belonging, or what feels possible for you.

Scroll down for a transcription of this episode. 
Today’s Guest:
BOB MCKINNON is an author, teacher, and Director of the Social Mobility Lab at the Colin Powell School for Civic and Global Leadership at The City College of New York
Learn more about Bob here: https://greatergood.berkeley.edu/profile/bob_mckinnon
This episode is supported by The Gambrell Foundation, who believe a great life grows from strong relationships, a sense of belonging, and moments of awe and wonder. Learn more about their work at gambrellfoundation.org
Related Science of Happiness episodes:
Cities of Awe Series: https://tinyurl.com/2vyhxvny
How Cities Can Make Space for Awe: https://tinyurl.com/yr7m2zb5
What Humans Can Learn From Trees: https://tinyurl.com/48te84ps
Related Happiness Break episodes:
How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm
Pause to Look at the Sky: https://tinyurl.com/4jttkbw3
Experience Nature Wherever You Are, with Dacher: https://tinyurl.com/mrutudeh
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/4j5sveye

In this gentle practice, psychologist Kristin Neff helps us extend loving kindness inward, offering ourselves the same care and goodwill we naturally give to others.
How To Do This Practice:

Settle into your body: Sit comfortably, close your eyes if you’d like, and take a few natural breaths while noticing the weight of your body in the chair and your feet on the floor.

Bring to mind someone you love easily: Think of a person or pet you care about deeply and picture their face. Notice the natural warmth and goodwill you feel toward them.

Offer them wishes for well-being: Silently repeat phrases such as: May you be safe. May you be peaceful. May you be healthy. May you be free from suffering.

Include yourself in the circle of kindness: Imagine yourself beside this loved one and extend the same wishes to both of you: May we be safe. May we be peaceful. May we be healthy. May we be free from suffering.

Turn the kindness fully toward yourself: Let the image of your loved one fade and focus on yourself. If it feels comfortable, place a hand on your heart or hold your hands together, repeating: May I be safe. May I be peaceful. May I be healthy. May I be free from suffering.

Rest in whatever arises: Let the phrases go and sit quietly for a few breaths, noticing any feelings that are present—warmth, discomfort, or neutrality—and meeting them with gentle acceptance.

Scroll down for a transcription of this practice.
Listen to the Full Practice Here: https://self-compassion.org/practices/loving-kindness-meditation-2/
Today’s Happiness Break Guide:

Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout.
More Happiness Breaks like this one:
A Self-Compassion Meditation For Burnout: https://tinyurl.com/45vpp3f4
The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8
Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5
Related Science of Happiness episodes:
Why Compassion Requires Vulnerability: https://tinyurl.com/yxw4uhpf
The Science of Letting Go: https://tinyurl.com/566t8udf
The Contagious Power of Compassion: https://tinyurl.com/3x7w2s5s
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/jc7pk3s4

A simple experiment turning a parking space into a parklet reveals how small changes to public spaces can spark connection, belonging, and awe. 
Summary: What if even the smallest changes to our cities could transform how we feel and connect? In this episode of The Science of Happiness, we visit the site of San Francisco’s first parklet, and explore how reclaiming everyday spaces can invite people to pause, gather, and experience a sense of belonging.
Scroll down for a transcription of this episode.
Today’s Guests:
BLAINE MERKER is an urban designer and public space advocate. He leads Gehl’s Enterprise & Corporations team.
Learn more about Blaine here: https://www.gehlpeople.com/people/blaine-merker/
SETHA LOW is an anthropologist and Professor at City University of New York. She’s also the author of the book Why Public Space Matters, as well as many other books examining the social life of cities.
Learn more about Setha here: https://www.gc.cuny.edu/people/setha-low
This episode is supported by The Gambrell Foundation, who believe a great life grows from strong relationships, a sense of belonging, and moments of awe and wonder. Learn more about their work at gambrellfoundation.org
Related Science of Happiness episodes:
What Humans Can Learn From Trees: https://tinyurl.com/48te84ps
How to Do Good for the Environment (And Yourself): https://tinyurl.com/5b26zwkx
Are You Remembering the Good Times: https://tinyurl.com/483bkk2h
Related Happiness Break episodes:
How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm
Pause to Look at the Sky: https://tinyurl.com/4jttkbw3
Experience Nature Wherever You Are, with Dacher: https://tinyurl.com/mrutudeh
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/yr7m2zb5