The Science of Happiness Happiness Break: A Meditation For Connecting In Polarized Times
Having a curious approach to life can improve our mood, creativity and relationships. Scott Shigeoka leads a visualization exercise to help you approach someone you might disagree with with an open and curious mind.
How To Do This Practice:
- Ground Yourself: Sit comfortably, close your eyes, and take three slow, deep breaths, noticing the sensation of each inhale and exhale. Let your body begin to settle.
- Picture the Conversation: Bring to mind an upcoming interaction that may feel challenging and visualize where it’s happening and what the setting looks like. See yourself arriving there.
- Lead with Curiosity: Imagine yourself speaking with a calm, open tone and asking thoughtful, genuine questions. Picture your body language expressing interest and care.
- See It Going Well: Visualize the other person responding positively—softening, engaging, or opening up. Notice how connection feels in your body.
- Rehearse the Hard Moment: Imagine a tense moment arising and observe what happens inside you without reacting. See yourself choosing a curious question instead of a defensive response.
- Close with Intention: Picture the conversation ending with appreciation and mutual respect. Take three more slow breaths, then gently open your eyes.
Scroll down for a transcription of this episode.
Today’s Happiness Break Guide:
SCOTT SHIGEOKA is an author and storyteller who focuses on themes of curiosity and well-being.
Learn More About Scott’s work here: https://tinyurl.com/y5xyxky7
Related Happiness Break episodes:
Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5
Embodying Resilience: https://tinyurl.com/46383mhx
A Meditation for When You Feel Uneasy: https://tinyurl.com/4utrkyh5
Related Science of Happiness episodes:
Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7
How To Show Up For Yourself: https://tinyurl.com/56ktb9xc
How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6
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/s5atfjm7