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:

1. 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.
2. 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.
3. Lead with Curiosity: Imagine yourself speaking with a calm, open tone and asking thoughtful, genuine questions. Picture your body language expressing interest and care.
4. See It Going Well: Visualize the other person responding positively—softening, engaging, or opening up. Notice how connection feels in your body.
5. 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.
6. 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.

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Transcription: https://tinyurl.com/s5atfjm7