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

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/jc7pk3s4

A simple experiment turning a parking space into a parklet reveals how small changes to public spaces can spark connection, belonging, and awe.

Summary: What if even the smallest changes to our cities could transform how we feel and connect? In this episode of The Science of Happiness, we visit the site of San Francisco’s first parklet, and explore how reclaiming everyday spaces can invite people to pause, gather, and experience a sense of belonging.

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Today’s Guests:

BLAINE MERKER is an urban designer and public space advocate. He leads Gehl’s Enterprise & Corporations team.

Learn more about Blaine here: https://www.gehlpeople.com/people/blaine-merker/

SETHA LOW is an anthropologist and Professor at City University of New York. She’s also the author of the book Why Public Space Matters, as well as many other books examining the social life of cities.

Learn more about Setha here: https://www.gc.cuny.edu/people/setha-low

This episode is supported by The Gambrell Foundation, who believe a great life grows from strong relationships, a sense of belonging, and moments of awe and wonder. Learn more about their work at gambrellfoundation.org

Related Science of Happiness episodes:

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

How to Do Good for the Environment (And Yourself): https://tinyurl.com/5b26zwkx

Are You Remembering the Good Times: https://tinyurl.com/483bkk2h

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

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.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/yr7m2zb5

Through poetic reflection, Yrsa Daley-Ward helps us embrace the in-between moments, reminding us that the unknown can be the very terrain where real change begins.

1. Settle into Stillness: Find a quiet space, get comfortable, and take a few slow breaths to arrive in the moment.
2. Acknowledge the Unknown: Gently notice and name any uncertainty, confusion, or emotional fog you’re feeling without needing to fix it.
3. Welcome the Silence: Allow the silence and stillness to be here, trusting it holds meaning even if it feels uncomfortable.
4. Reflect with Gentle Words: Repeat silently or write: “To love yourself through the darkness is to plant gardens at night.”
5. Feel Your Connection: Remember that many others are also sitting with uncertainty, and you are not alone in this experience.
6. Close with Compassion: Offer yourself kindness through touch or words and affirm that this pause is part of your growth.

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Today’s Happiness Break Guide:

YRSA DALEY-WARD is an award-winning poet and author of the novel, The Catch.
Learn more about Yrsa here: https://yrsadaleyward.squarespace.com/

Order her book here: https://tinyurl.com/yanw6bb5

Related Happiness Break episodes:

Using Art As Medicine Series: https://tinyurl.com/k3mneupx

Making Space For You: https://tinyurl.com/yk6nfnfv

How To Awaken Your Creative Energy: https://tinyurl.com/4fknd8ev

Related Science of Happiness episodes:

How Art Heals Us: https://tinyurl.com/yc77fkzu

Our Brains on Poetry: https://tinyurl.com/y9r9dyzd

Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj

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.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/yckxhbja