The Science of Happiness

Discover how our sense of smell can transport us back to meaningful memories, shape our emotions, and influence the brain systems involved in memory and mood.
Summary: Smell is one of our most powerful and underappreciated senses, with a unique ability to evoke memories and emotions. On this episode of The Science of Happiness, we look at the science behind smell’s close relationship with memory, emotion, and our environment and we explore how paying attention to the scents around us can bring us back into our bodies and help us feel more connected to the present moment. 
How To Do This Practice: 

Step outside: Spend 10–15 minutes somewhere you can notice natural scents, such as a park, garden, or neighborhood.

Breathe through your nose: Take a few slow breaths in through your nose and notice the scents carried in the air.

Pay attention: Notice what catches your attention; don’t be concerned with trying to identify smells

Follow your curiosity: Move toward different plants, trees, flowers, or other natural elements and see how their scents change.

Notice what comes up: Pay attention to any memories, emotions, or sense of place that a particular scent evokes.

Stay present: Take a moment to appreciate the experience and notice how you feel after giving your sense of smell your full attention.

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Today’s Guests:
SAMIN NOSRAT is a chef, TV Host, and best selling author of the book "Salt, Fat, Acid, Heat."
ciaosamin.com
LUCIA JACOBS is a Professor Emerita of Psychology at UC Berkeley. psychology.berkeley.edu/people/lucia-f-jacobs
Related Science of Happiness episodes:
What Humans Can Learn From Trees: https://tinyurl.com/48te84ps
Are You Remembering the Good Times: https://tinyurl.com/ysbwrnr4
An Awe Walk Through History and Possibility: https://tinyurl.com/mr3arrbc
Related Happiness Break episodes:
How to Be in Harmony in Nature—Wherever You Are, With Yuria Celidwen: https://tinyurl.com/5n6pfsn2
How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm
The Unexpected Joy of Slow Looking: https://tinyurl.com/4uudwwc2
Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at 
happinesspod@berkeley.edu 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/2p9h5aap
Transcription: https://tinyurl.com/368p4u5v

In celebration of Latinx Heritage Month, embrace the beauty of your accent in this self-compassion meditation. Mindfulness and meditation teacher Criss Cuervo invites you to reflect on your history, heritage, and connection to your ancestors.
How To Do This Practice:

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.

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.

Acknowledge Your Accent: Bring awareness to the way you speak, recognizing that your voice carries your history, culture, and personal journey.

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.”

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.

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.

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/5fdce47a

What if getting older doesn’t have to mean losing your memory? Learn how neuroplasticity, healthy habits, and simple memory exercises can help keep your brain strong at any age.
Summary: We often assume that getting older means our memory and brain function will inevitably decline—but emerging science tells a more hopeful story. On this episode of The Science of Happiness, we’ll explore how neuroplasticity, along with practices like memory exercises, stress reduction, sleep, exercise, and finding a sense of purpose, can support brain health as we age. 
How to Remember Where You Parked:

Pause before you walk away: Take a moment to look at your car and notice your surroundings.

Identify your location: Pay attention to the floor, row, section, level, or nearby landmarks.

Create a funny image: Turn the location into a memorable mental picture. For example, if you’re parked in section 4B, imagine four bears sitting inside your car.

Make it vivid: The sillier, stranger, or more ridiculous the image, the better. Let yourself have fun with it.

Take a mental snapshot: As you walk away, look back at your car and surroundings and imagine the funny scene there.

Use the image to find your car: When it’s time to leave, bring the funny image back to mind and use it to recall your section, floor, or location.

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Today’s Guests:
CRYSTAL LEWIS works with high school students in Washington State, supporting them both in and out of the classroom. 
DR. MAJID FOTUHI is a neuroscientist, author, and professor at the Johns Hopkins Mind Brain Institute. 
Learn more about Dr. Majid Fotuhi: https://drfotuhi.com/
Related Science of Happiness episodes:
What To Do When Stress Takes Over: https://tinyurl.com/yxf3jawn
Are You Remembering the Good Times: https://tinyurl.com/ysbwrnr4
The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5
Related Happiness Break episodes:
The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x
A Meditation on the Uniqueness of Your Own Voice: https://tinyurl.com/36x3fbk7
The Unexpected Joy of Slow Looking: https://tinyurl.com/4uudwwc2
Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at 
happinesspod@berkeley.edu 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/2p9h5aap
Transcription: https://tinyurl.com/547b3ax4

Buddhist meditation teacher, Anushka Fernandopulle, guides us through a practice of Mudita, or appreciative joy, to help us share in the happiness of others.
How To Do This Practice:

Get comfortable and ground yourself: Sit comfortably, close your eyes if you’d like, and take a few deep breaths.

Relax your body: As you exhale, release tension in your face, jaw, shoulders, and anywhere else you feel it.

Think of someone whose happiness is easy to celebrate: Bring to mind a friend, child, pet, or anyone who is experiencing joy.

Connect with their happiness: Imagine their joy and allow yourself to feel uplifted by their happiness.

Offer them joyful wishes: Silently repeat: “May you always be happy. May your happiness increase. May your happiness continue. I’m happy for your happiness.”

Expand your joy outward: Think of a group of people experiencing happiness, and practice sharing in their joy. Carry this mindset with you, noticing others’ happiness throughout your day instead of comparing or feeling jealous.

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Today’s Happiness Break Guide:
Anushka Fernandopulle is a Buddhist meditation teacher and leadership coach. 
Learn More about Anushka: https://www.anushkaf.org
Related Happiness Break episodes:
How to Awaken Joy, with Spring Washam: https://tinyurl.com/ybpuvuj6
The Unexpected Joy of Slow Looking: https://tinyurl.com/4uudwwc2
The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x
Related Science of Happiness episodes:
How Joy Helps Save the Planet: https://tinyurl.com/2d5hjz9s
Are You Remembering the Good Times: https://tinyurl.com/ysbwrnr4
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/mu72mna9

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From the time we are old enough to hold a crayon, it feels instinctive to draw on the wall. But for MISS CHELOVE—also known as Cita Sadeli—this instinct became a calling. Through bold color and layered symbolism, she transforms everyday public spaces into deeply personal statements, inspiring some passers-by to wonder: what is the role of the public artist? And how can public art both reflect and shape a community's identity?
Transcription: https://tinyurl.com/yn8pfnve