Through breath, compassion, and kind words to yourself, this guided meditation helps you forgive yourself, let go, and move forward with love.

How To Do This Practice:

Get Comfortable: Sit upright but relaxed. Close your eyes or soften your gaze, and take a few slow, deep breaths. Inhale gently through your nose and slowly, twice as long, through your mouth.
Bring Something to Mind: Think of a mistake, harsh word, or regret you’re holding against yourself. Notice how it feels in your body, without judging it.
Acknowledge What Happened: Silently say to yourself: “I acknowledge that I made this mistake.” Take a breath.
Remember Your Humanity: Remind yourself: “I am human. Being human means I will sometimes fall short.”
Offer Forgiveness: Place a hand over your heart (or somewhere comforting) and repeat: “I forgive myself for this. May I learn from it and move forward.”
Close with Kindness: Breathe deeply. Once more, say: “I forgive myself. May I treat myself with kindness.”
Check In with Your Body Again: Notice if anything feels lighter or softer—maybe your breath, your shoulders, or your chest. Allow yourself to rest in that shift, however small.
Take one final deep breath: When you feel ready, gently open your eyes and return to your day.

Scroll down for a transcription of this episode.

Today’s Happiness Break Guide:

DACHER KELTNER is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley.

Related Happiness Break episodes:

A Meditation on Original Love: https://tinyurl.com/5u298cv4

Who Takes Care of You: https://tinyurl.com/5xmfkf73

A Note to Self on Forgiveness: https://tinyurl.com/y53tkn87

Related Science of Happiness episodes:

Nine Steps to Forgiveness: https://tinyurl.com/vb7kk5ky

How to Show Up For Yourself: https://tinyurl.com/56ktb9xc

This episode is part of "Putting the Science of Forgiveness into Practice," a multiyear project run by the Greater Good Science Center and supported by the Templeton World Charity Foundation (TWCF). Learn more about forgiveness on TWCF's Discover Forgiveness website.

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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/yh2a5urt

Happiness Break: A Science-Backed Path to Self-Forgiveness

The Science of Happiness