Happiness Break: A Meditation For Connecting In Polarized Times

The Science of Happiness

PRX and Greater Good Science Center

Science, Social Sciences

4.5 • 2K Ratings

🗓️ 5 March 2026

⏱️ 9 minutes

🔗️ Recording | iTunes | RSS

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Summary

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

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

Transcript

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0:00.0	Welcome to Happiness Break by the Science of Happiness.
0:05.0	I'm Dacker Keltener.
0:07.0	Each episode serves as a short break in our day to try practices and meditations shown to make us happier.
0:13.0	This week we're practicing how to be more curious, because research shows that when we are,
0:19.0	it helps us to be more present,
0:21.1	puts us in a better mood, sparks our creativity,
0:24.6	and it can even make our relationships more satisfying.
0:27.6	We're going to be led in a visualization practice by Scott Shigiyoka,
0:31.6	where we imagine ourselves experiencing a difficult situation,
0:36.6	but through a curious lens, one where we're keeping a cool,
0:40.3	open mind. Studies show that visualizing ourselves doing something difficult helps us meet that
0:45.3	challenge when we actually face it. Scott is the author of the new book, Seek, how curiosity
0:51.3	can transform your life and save the world.
0:58.5	So find somewhere you feel comfortable, closing your eyes for five minutes or so,
1:01.6	and enjoy this practice in cultivating curiosity.
1:02.5	Here's Scott. Hi, everyone. I'm so excited to share this visualization exercise to help you drop into your deep curiosity for your next conversation.
1:23.6	It's really taking a cue out of mental rehearsal, which comes from sports.
1:28.3	So the idea that when you visualize yourself hitting a ball with a baseball bat or throwing a free throw at the basketball line,
1:36.3	you're more likely to do it when you practice it in your mind through a visualization.
1:42.3	The same is true for curiosity.
1:47.3	So first, I invite you to sit or lie down
1:51.2	and close your eyes.
	...

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