Happiness Break: A Loving-Kindness Practice for Yourself

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:

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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