The Science of Happiness

Happiness Break: A Self-Compassion Meditation For Burnout

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Feeling burned out? Join Dr. Kristen Neff as she guides us through a calming practice to bring kindness and support to ourselves during tough times.

How to Do This Practice:

  1. Sit in a quiet, comfortable space, close your eyes if you wish, and take deep breaths to center yourself.
  2. Observe how you’re feeling—physically and emotionally—without judgment.
  3. Acknowledge your struggle: This is hard. Burnout is a natural human response to stress.
  4. Offer yourself kindness. Imagine a compassionate voice saying: I’m here for you, you’re doing your best, you’re loved just as you are.
  5. Let these words fill you with warmth and calm.
  6. When ready, open your eyes and bring this renewed energy into your day.

    7. 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:

    The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8

    Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5

    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

    Transcription: https://tinyurl.com/485y3b4y

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    The Science of HappinessBy PRX and Greater Good Science Center
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