Sign up to save your podcasts
Or
Share Happiness Break: A Compassionate Letter to Yourself
Share to email
Share to Facebook
Share to X
Share to email
Share to Facebook
Share to X
Or
Happiness Break: A Compassionate Letter to Yourself
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://tinyurl.com/rrtpje2x
Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/3vn9t4jv
Related Science of Happiness episodes:
Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33
The Science of Letting Go: https://tinyurl.com/34u2fu48
The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5
We’d love to hear about your experience with this practice! Share your thoughts at [email protected] 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
This episode was supported by a grant from the John Templeton Foundation on "Spreading Love Through the Media."
Transcription: https://tinyurl.com/4rcnm6s5
View all episodes
By PRX and Greater Good Science Center
4.5
18521,852 ratings
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://tinyurl.com/rrtpje2x
Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/3vn9t4jv
Related Science of Happiness episodes:
Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33
The Science of Letting Go: https://tinyurl.com/34u2fu48
The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5
We’d love to hear about your experience with this practice! Share your thoughts at [email protected] 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
This episode was supported by a grant from the John Templeton Foundation on "Spreading Love Through the Media."
Transcription: https://tinyurl.com/4rcnm6s5
More shows like The Science of Happiness
View all
TED Radio Hour
21,875 Listeners
Hidden Brain
43,582 Listeners
The One You Feed | Personal Growth, Emotional Resilience & Purpose
2,565 Listeners
Snap Judgment
11,618 Listeners
Live Wire with Luke Burbank
320 Listeners
The World
943 Listeners
Reveal
8,464 Listeners
Living on Earth
463 Listeners
Afropop Worldwide
311 Listeners
Tara Brach
10,524 Listeners
Untangle
844 Listeners
Good Life Project
3,341 Listeners
Sounds True: Insights at the Edge
1,865 Listeners
Metta Hour with Sharon Salzberg
700 Listeners
Latino USA
3,780 Listeners
On Being with Krista Tippett
10,218 Listeners
10% Happier with Dan Harris
12,771 Listeners
Being Well with Forrest Hanson and Dr. Rick Hanson
2,534 Listeners
Things That Go Boom
325 Listeners
Life Kit
4,806 Listeners
The Happiness Lab with Dr. Laurie Santos
14,445 Listeners
Suave
1,556 Listeners
A Slight Change of Plans
2,064 Listeners
The Garrison Institute Presents: The Common Good
29 Listeners