It's the 10% Happier Podcast. I'm Dan Harris.

Hello, everybody. How we doing? Today we're going to address a frustration or pain point that many of you might feel. It is very possible that you've heard the long list of physiological and psychological benefits that one can derive from getting out into nature. Those benefits include improved mood, boosted immune system, lowered blood pressure, and more.

So it's possible you've heard about all of this and thought to yourself, well, I don't live in

nature. In fact, 80% of Americans live in urban areas. So today we're going to talk to an expert about

how to derive the many, many benefits of nature no matter where you are. It's easier than you might think.

Said expert is Dacre Keltner, a professor of psychology at UC Berkeley, who has over 200 scientific publications and six books, including Born to Be Good, The Power Paradox, and Aw, the New Science of Everyday Wonder and How It Can Transform Your Life.

He also hosts a podcast of his own called The Science of Happiness. and awe the new science of everyday wonder and how it can transform your life.

He also hosts a podcast of his own called The Science of Happiness.

In this conversation, we talk about the power of simply listening to recordings of birdsong or watching nature shows on TV, the impact of street trees on depression, an exercise that involves simply looking up at the sky,

the studies around taking pictures of your local environment, and the research on simply using your imagination. Just to say, this is the second of a three-part series we're doing,

focused on the benefits of spending time outside. You do not have to have heard the first part to follow

along with this one. But if you do want to check out that first one, I put a link in the show notes.

Dacker and I go through the long list of health benefits that can be conferred by spending time

outside. And next week in the third and final episode, we're going to take a deep dive

on the science of walking. Before we get into it, though, I want to take a moment to thank our friends over at Columbia

Sportswear for sponsoring today's episode as somebody who has become a recent convert to spending

time outside. I know how challenging it can be when the cold weather hits and we find ourselves

stuck inside more often than not. But the team at Columbia Sportswear is changing that.

They're making gear that keeps you cozy and comfortable, whether you're taking on a tough hike or just strolling to grab your morning coffee.

Their innovative fabrics and thoughtful designs like their Omni Heat Infinity jackets allow you to stay active and enjoy the great outdoors.

This high-performance jacket uses advanced thermal reflective technology. Heat Infinity jackets allow you to stay active and enjoy the great outdoors.

This high-performance jacket uses advanced thermal reflective technology to provide excellent warmth and insulation, so you can stay out there and keep moving no matter how cold it gets because the good folks over Columbia sent me some jackets.

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