In this gentle practice, psychologist Kristin Neff helps us extend loving kindness inward, offering ourselves the same care and goodwill we naturally give to others.

How To Do This Practice:

Settle into your body: Sit comfortably, close your eyes if you’d like, and take a few natural breaths while noticing the weight of your body in the chair and your feet on the floor.
Bring to mind someone you love easily: Think of a person or pet you care about deeply and picture their face. Notice the natural warmth and goodwill you feel toward them.
Offer them wishes for well-being: Silently repeat phrases such as: May you be safe. May you be peaceful. May you be healthy. May you be free from suffering.
Include yourself in the circle of kindness: Imagine yourself beside this loved one and extend the same wishes to both of you: May we be safe. May we be peaceful. May we be healthy. May we be free from suffering.
Turn the kindness fully toward yourself: Let the image of your loved one fade and focus on yourself. If it feels comfortable, place a hand on your heart or hold your hands together, repeating: May I be safe. May I be peaceful. May I be healthy. May I be free from suffering.
Rest in whatever arises: Let the phrases go and sit quietly for a few breaths, noticing any feelings that are present—warmth, discomfort, or neutrality—and meeting them with gentle acceptance.

Scroll down for a transcription of this practice.

Listen to the Full Practice Here: https://self-compassion.org/practices/loving-kindness-meditation-2/

Today’s Happiness Break Guide:

Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout.

More Happiness Breaks like this one:

A Self-Compassion Meditation For Burnout: https://tinyurl.com/45vpp3f4

The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8

Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5

Related Science of Happiness episodes:

Why Compassion Requires Vulnerability: https://tinyurl.com/yxw4uhpf

The Science of Letting Go: https://tinyurl.com/566t8udf

The Contagious Power of Compassion: https://tinyurl.com/3x7w2s5s

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

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Transcription: https://tinyurl.com/jc7pk3s4

Happiness Break: A Loving-Kindness Practice for Yourself

The Science of Happiness