Happiness Break: The Unexpected Joy of Slow Looking

What happens when you linger and look closely at a piece of art? Nathalie Ryan, an educator from the National Gallery of Art in Washington D.C., guides us through a slow looking practice shown to help deepen your sense of awe, presence, and connection.

How To Do This Practice:

1. Choose an image to focus on: Pick a piece of art, photograph, postcard, or even a recent photo from your phone that captures a natural or urban scene. Don’t overthink it—choose something that draws your attention.
2. Begin with a few slow breaths: Take a moment to settle into the present. Deepen your inhale, lengthen your exhale, and allow your breathing to slow the pace of your day.
3. Let your eyes wander slowly: Scan the image without rushing. Notice the light, colors, shapes, patterns, textures, and details that begin to emerge as you spend more time looking.
4. Imagine yourself inside the scene: Engage all of your senses. What might you hear, smell, feel, or taste in this place? Allow yourself to step into the environment with your imagination.
5. Notice how the scene changes: Picture the image at different times of day and throughout the seasons. Reflect on how the light, colors, atmosphere, and activity might shift over time.
6. Reflect on what arises: Pause to notice any emotions, memories, thoughts, or sensations that surfaced during the practice. Consider what changed when you gave yourself permission to look more slowly.

Scroll down for a transcription of this episode.

Today’s Happiness Break Guide:

NATHALIE A. RYAN is a Senior Educator at the National Gallery of Art, Washington, where she has led programs for educators, families, teens, and the adult public since 2002.

Related Happiness Break episodes:

How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm

Pause to Look at the Sky: https://tinyurl.com/4jttkbw3

Experience Nature Wherever You Are, with Dacher: https://tinyurl.com/mrutudeh

Related Science of Happiness episodes:

Cities of Awe Series: https://tinyurl.com/2vyhxvny

How Cities Can Make Space for Awe: https://tinyurl.com/yr7m2zb5

What Humans Can Learn From Trees: https://tinyurl.com/48te84ps

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/mt4mcw3m