We explore Día de los Muertos as a ritual that nurtures community, imbues loss with meaning, and helps us process grief while also connecting through shared joy.

Summary: We investigate how Día de los Muertos, or Day of the Dead, rituals strengthen family ties and cultural identity, and learn about its evolution from a 3,000 year old practice to a global celebration. We look at key elements like the ofrenda and explore how commercialization—like Mattel’s Day of the Dead Barbie—raises questions about balancing tradition with modern influences.

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

How To Do This Practice:

1. Set an intention: Begin by reflecting on who or what you want to honor, focusing on connection and gratitude rather than loss. Let this intention guide the energy of your ritual.
2. Create a space of offering: Choose a spot in your home and make it a place of remembrance. Gather meaningful items like photos, flowers, candles, or anything that holds personal or ancestral significance.
3. Invite the elements: Bring in water, fire, wind, and earth in simple ways—perhaps a candle, a glass of water, a plant, or a piece of fabric that moves gently in the air—to represent balance and harmony.
4. Add a personal touch: Offer something that carries memory, like a favorite food, scent, or song of someone you love. These gestures transform remembrance into a living connection.
5. Gather in community: Invite others to join you in building the altar or sharing stories and food. Coming together in this way turns memory into collective celebration and strengthens belonging.
6. Reflect and release: When the ritual feels complete, take a few quiet moments to notice what you feel. Offer gratitude for the connections that remain and carry their presence forward into daily life.

Scroll down for a transcription of this episode.

Today’s Guests:

MICHELLE TELLÉZ is an Associate Professor in Mexican-American studies at Arizona State University.
Learn more about Michelle: https://tinyurl.com/2ph3can7

MATHEW SANDOVAL, a.ka. "Dr. Muerte," is an artist and Associate Professor at Arizona State University. He is a leading expert on Día de los Muertos.
Learn more about Mathew: mathewsandoval.com

Related The Science of Happiness episodes:

The Healing Effects of Experiencing Wildlife: https://tinyurl.com/bde5av4z

Who’s Always There For You: https://tinyurl.com/yt3ejj6w

How Thinking About Your Ancestors Can Help You Thrive: https://tinyurl.com/4u6vzs2w

Related Happiness Breaks:

A Meditation on Love and Interconnectedness: https://tinyurl.com/ye6baxv3

A Meditation to Connect With Your Roots: https://tinyurl.com/ycy9xazc

Tell us about your experience with this practice. 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/jerruy47

Show yourself real self-kindness in less than 10 minutes with this self-compassion break guided by psychologist Kristin Neff.

How To Do This Practice:

1. Identify what’s hard right now: Bring to mind a real situation that’s causing you stress, sadness, or self-criticism, something that’s currently difficult. It could be a mistake, a relationship challenge, or a feeling of not being enough.
2. Acknowledge your pain: Notice what’s happening inside you without judgment. Gently name it: “This is hard,” or “I’m really struggling right now.”
3. Remember you’re not alone: Remind yourself that struggle is part of being human. Say something like: “Others feel this way too,” or “It’s normal to have moments like this.”
4. Offer yourself kindness: Bring warmth to the part of you that’s hurting. You might place a hand over your heart, hold your face gently, or clasp your hands. Physical touch helps calm the nervous system and signals care.
5. Speak supportive words to yourself: Say something to yourself that you’d say to a good friend in the same situation like, “I’m here for you.” “It’s okay to be imperfect.” “You’re doing the best you can.”
6. Let the compassion sink in: Take a few slow breaths. Feel your body softening. Notice any sense of calm, warmth, or ease that arises, even if it’s subtle. You can return to this practice anytime you feel overwhelmed or self-critical.

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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.

Related Happiness Break episodes:

The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8

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

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

Related Science of Happiness episodes:

How to Stick to Your Resolutions in 2024: https://tinyurl.com/mub9z9z4

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

Why We Need Friends With Shared Interests: https://tinyurl.com/bp8msacj

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/3eep76z6

What happens when imagination meets perception, and ordinary objects come alive? We explore the science of pareidolia.

Summary: Our minds are wired to find meaning, even in randomness— which is why sometimes we can see faces and patterns in everyday objects. In this episode of The Science of Happiness, we explore how this phenomenon, called pareidolia, can shift how we experience our surroundings and open ourselves to more creativity, connection, and calm.

How To Do This Practice:

1. Pause and settle: Take a few slow breaths and allow yourself to slow down. Let your mind soften its focus.
2. Choose your space: Look around your home, your walk, or wherever you are. Everyday objects work best— walls, trees, clouds, shadows.
3. Let curiosity lead: Notice shapes, textures, or patterns that catch your eye. Don’t try to find something, just observe.
4. See what appears: Allow your imagination to play. Do you see a face, an animal, a tiny scene hidden in plain sight?
5. Stay with it: Notice how it feels to find meaning in randomness. What emotions or memories come up?
6. Reflect and return: Take a final look around. Does your space or the way you see the things around you feel any different now?

Scroll down for a transcription of this episode.

Today’s Guests:

MALIK MAYS is an Oakland-based musician who also releases music under the name Mahawam.

Learn more about Malik here: https://mahawam.com/bio

ANTOINE BELLEMARE-PEPIN is a neuroscientist and artist, who researches the connection between pareidolia and creativity.

Learn more about Antoine here: https://tinyurl.com/233w9rym

Related The Science of Happiness episodes:

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

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Tell us about your experience with this practice. 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/yzp9hykv