Witnessing the suffering of others can be deeply painful. In this guided meditation, Anushka Fernandopulle helps you cultivate both compassion and the ability to soothe yourself in the face of that pain.

How to Do This Practice:

1. Find somewhere peaceful, sit down and get comfortable. Once you’re ready, gently close or soften your eyes.
2. Start taking deep breaths and relax your body. Part by part, release tension in different areas of your body.
3. Think of someone or a group of people you know or have heard of who may be having a hard time. Bring to mind an image of them.
4. Connect with whatever it is they are struggling with. Mentally, make some wishes of compassion for them. For example, “May you be free from pain.” Or, “I am here with you.”
5. You can also use this practice to focus on your own pain. To do this, call to mind your struggles and give yourself the same compassion you gave others.

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Today’s Happiness Break guide:

ANUSHKA FERNANDOPULLE is a meditation teacher who trained in Buddhist meditation for over 30 years. After studying Buddhism at Harvard, she spent four years in full-time meditation training in the U.S., India, and Sri Lanka.

Check out Anushka’s upcoming meditation retreats: https://www.anushkaf.org

Follow Anushka on Instagram: https://tinyurl.com/ytn3vvhz

Check out Anushka’s Dharma Talks: https://tinyurl.com/ydacvamn

Related Happiness Break episodes:

Fierce Self-Compassion Break: https://tinyurl.com/yk9yzh9u

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

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

Related Science of Happiness episodes:

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

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

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

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/2tcp2an9

Music helped former Talking Heads frontman David Byrne come out of his shell and connect with others—and research shows he's not alone. We explore the science behind how music shapes our social lives.

Summary: Musician and artist David Byrne reflects on how music opened his world as a shy kid, offering both an outlet and a sense of belonging. We delve into the science behind music's social power and how it can offer both personal transformation and collective healing.

How To Do This Practice:

1. Tune Into What Moves You: Think back to the first songs or sounds that made you feel something—excitement, belonging, or wonder. Create a playlist that reflects those emotions or moments.
2. Create Space to Listen Deeply: Put away distractions and really listen. Whether it's on a walk, lying down, or with headphones. Let the rhythm, lyrics, or mood take you somewhere new.
3. Use Music as a Mirror: Notice how the music reflects your mood, identity, or desires. Ask yourself: What is this music helping me feel or understand about myself?
4. Make Music, Even Imperfectly: Play an instrument, sing in the car, hum along. Do whatever feels natural. Self-expression through music doesn’t require perfection, only sincerity.
5. Share It With Others: Invite someone to listen with you, send a favorite song to a friend, or sing with a group. Social connection strengthens when we engage in music together.
6. Let Music Move You Into Action or Insight: Reflect on what the music stirs in you. Does it inspire creativity, protest, healing, or joy? Let that feeling guide how you show up in the world.

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Today’s Guests:

DAVID BYRNE is an artist, writer, filmmaker, record producer, and frontman and guitarist for the band Talking Heads.

Visit David Byrne’s official website here: https://whoisthesky.davidbyrne.com/

PATRICK SAVAGE is an associate professor in the Faculty of Environment and Information Studies at Keio University in Japan.

Learn more about Patrick Savage here: https://tokyo.mutek.org/en/speakers/patrick-savage

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The Science of Awe Series: https://tinyurl.com/3jz8rnev

The Science of Singing Along: https://tinyurl.com/4nbb3v76

The Science of Humming: https://tinyurl.com/4esyy6nd

How Music Can Hold and Heal Us: https://tinyurl.com/49svzn4v

Related Happiness Breaks:

Music to Inspire Kindness in Kids: https://tinyurl.com/yjk344rd

A Humming Technique to Calm Your Nerves: https://tinyurl.com/mr42rzad

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/24ajj7xr

Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam.

How to Do This Practice:

1. Reflect on an area of your life that brings you joy—whether it’s a small moment, an activity, or a connection.
2. Imagine experiencing that joyful moment. Feel the smiles, peace, and lightness it brings. Let yourself fully connect with the positive emotions.
3. As you reflect, silently say to yourself, “May my joy and my happiness increase.” Allow this intention to sink into your heart.
4. Bring to mind someone in your life who is experiencing happiness or success. Picture them in their joyful state.
5. In your mind, say to them, “May your joy and happiness increase.” Or, “I’m happy for your happiness. May your happiness continue.”
6. Remind yourself that joy is limitless, like the stars in the universe. Celebrating the joy of others enhances your own happiness.

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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:

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

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

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

Related Science of Happiness episodes:

Where to Look for Joy: https://tinyurl.com/5n7thrh4

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

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: https://tinyurl.com/24c7t4cf