{"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 Loving-Kindness Practice for Yourself","slug":"happiness-break-a-loving-kindness-practice-for-yourself","published_at":"2026-04-16T10:00:00+00:00","page_url":"https://stenobird.com/podcast/the-science-of-happiness-439105/happiness-break-a-loving-kindness-practice-for-yourself","show_page_url":"https://stenobird.com/podcast/the-science-of-happiness-439105","url":"https://play.prx.org/listen?ge=prx_192_f00d217f-d303-43a7-84dc-caa4129a5492&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/f00d217f-d303-43a7-84dc-caa4129a5492/SoH_HB_Kristin_Neff_Loving-Kindness_for_Self_mix_3.mp3","summary":"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 an…","meta_description":"In this gentle practice, psychologist Kristin Neff helps us extend loving kindness inward, offering ourselves the same care and goodwill we naturally give…","key_points":[],"chapters":[],"topics":[],"duration_seconds":549,"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-loving-kindness-practice-for-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-loving-kindness-practice-for-yourself.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}