{"podcast":{"title":"The Science of Happiness","slug":"the-science-of-happiness-439105","podcast_index_feed_id":439105,"rss_url":"https://feeds.feedburner.com/TheScienceOfHappiness","website_url":"https://greatergood.berkeley.edu/podcasts/series/the_science_of_happiness","image_url":"https://f.prxu.org/192/images/dbfbdeab-0935-41a6-8949-49413de5657a/SOH_logo_PRX_3000.jpg","author":"PRX and Greater Good Science Center (shuka@berkeley.edu)","episode_count":345,"summary":"Learn research-tested strategies for a happier, more meaningful life, drawing on the science of compassion, gratitude, mindfulness, and awe. Hosted by award-winning psychologist Dacher Keltner. Co-produced by PRX and UC Berkeley's Greater Good Science Center. Follow us on Instagram @HappinessPod.","last_synced_at":"2026-07-30T20:18:21.027298+00:00","page_url":"https://stenobird.com/podcast/the-science-of-happiness-439105"},"episode":{"title":"Happiness Break: A Compassionate Letter to Yourself","slug":"happiness-break-a-compassionate-letter-to-yourself","published_at":"2026-06-11T10:00:00+00:00","page_url":"https://stenobird.com/podcast/the-science-of-happiness-439105/happiness-break-a-compassionate-letter-to-yourself","show_page_url":"https://stenobird.com/podcast/the-science-of-happiness-439105","url":"https://play.prx.org/listen?ge=prx_192_d354121b-c6f6-43bf-8d81-e03250ef30de&uf=http%3A%2F%2Ffeeds.feedburner.com%2FTheScienceOfHappiness","audio_url":"https://dts.podtrac.com/redirect.mp3/tracking.swap.fm/track/sblTq32fyWAjsHzze2LG/mgln.ai/e/48/dovetail.prxu.org/192/d354121b-c6f6-43bf-8d81-e03250ef30de/SoH_HB_Kristin_Neff_Self_Compassion_Letter_mix_3.mp3","summary":"Take less than 10 minutes to write yourself a letter of care, compassion, and encouragement with psychologist Kristin Neff in this research-backed practice. How To Do This Practice: Choose an area of self-judgment: Think of one aspect of yourself that makes you feel inadequate, stressed, or not quite good enough. Name what you're feeling: Write a few sentences about the situation and the emotions it brings up, such as sadness, fear, frustration, shame, or loneliness. Imagine an unconditionally compassionate friend: Picture someone who is wise, accepting, and deeply caring—someone who sees both your strengths and your struggles without judgment. Write a letter from their perspective: Let this compassionate friend respond to your situation with understanding, kindness, and acceptance, recognizing that imperfection is part of being human. Include gentle wisdom and encouragement: If it feels helpful, have your compassionate friend offer caring suggestions for growth or change—not because you need fixing, but because they want you to thrive. Read the letter back to yourself: Set the letter aside for a while, then return to it and read it slowly, allowing the words of compassion and support to sink in. Scroll down for a transcription of this episode. Listen to the Full Practice Here: https://self-compassion.org/practices/noting-practice-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/ye24rz4k The Healing Power of Your Own Touch: https:/…","meta_description":"Take less than 10 minutes to write yourself a letter of care, compassion, and encouragement with psychologist Kristin Neff in this research-backed practic…","key_points":[],"chapters":[],"topics":[],"duration_seconds":598,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-science-of-happiness-439105/episodes/happiness-break-a-compassionate-letter-to-yourself/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-science-of-happiness-439105/happiness-break-a-compassionate-letter-to-yourself.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}