Dr. Kristin Neff guides us in a self-compassionate touch exercise, and shares the many research-backed reasons to cultivate kindness towards oneself.

Transcript: https://tinyurl.com/5xt3mz3h

Summary: Dr. Kristin Neff guides us through various practices of self-compassionate touch, such as placing hands over the heart or cradling the face, to provide comfort and support. Research shows that self-compassion can improve mental and physical well-being and activates the parasympathetic nervous system, reducing stress.

Guest: 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.

How To Do This Self-Compassionate Touch Practice:

Take a moment to try these different touches and see which feels most supportive to you. Whenever you feel stressed or upset, or just need some extra support, use this compassionate touch to remind yourself that you’re here for you. Research shows the practice works best when practiced regularly.

Duration: 20 seconds, practiced daily or as often as you can.

Find a comfortable space. Sit or stand somewhere you feel relaxed and at ease. Try out these practices while thinking kind words to yourself, as though you were comforting a dear friend in distress.

1. Touch Your Heart: Place both hands gently over the center of your chest, one on top of the other. Apply just enough pressure to feel connected, but not uncomfortable. Focus on the warmth of your touch.

2. Feel Your Strength: If it feels right, make a gentle fist with your left hand, symbolizing strength, and place it over your heart. Rest your right hand on top of the fist to combine the feeling of strength and love.

3. Cradle Your Face: Gently cup each of your cheeks with your hands, holding your face as you would a loved one in distress. Let the touch be soft and caring.

4. Support Your Core: Place both hands over your solar plexus, just below your ribcage, and imagine you're holding and supporting your core. This can be particularly comforting if you're feeling fear or deep emotions.

5. Give Yourself a Hug: Cross your arms, resting each hand on the opposite shoulder. Gently squeeze yourself, adjusting the pressure to feel comforting but not overwhelming.

Related Science of Happiness episodes:

• How to Feel Better About Yourself
• Give Yourself A Break
• If You Want to Be More Productive, Cut Yourself Some Slack

Related Happiness Break mediations:

• What to do When you're Struggling, With Spring Washam

We explore the science behind how self-compassionate touch can help us feel better about ourselves.

Link to transcript: https://tinyurl.com/4nm5827f

Summary: Brittany Luce, host of NPR's "It's Been A Minute," shares her experience with self-compassionate touch. She did it for 20 seconds, almost daily. to quiet her inner critic and foster self-compassion, especially during moments of stress or self-judgment.

Researcher Eli Susman also shares the fascinating science behind this practice, and how despite being short and sweet —it may still be an effective way to cultivate self compassion -- especially if you find ways to make it a habit.

How To Do This Self-Compassionate Touch Practice:
Take a moment to try these different touches and see which feels most supportive to you. Whenever you feel stressed or upset, or just need some extra support, use this compassionate touch to remind yourself that you’re here for you. Research shows the practice works best when practiced regularly.

Duration: 20 seconds, practiced daily or as often as you can.

Find a comfortable space. Sit or stand somewhere you feel relaxed and at ease. Try out these micro practices while thinking kind words to yourself, as though you were comforting a dear friend in distress.

1. Touch Your Heart: Place both hands gently over the center of your chest, one on top of the other. Apply just enough pressure to feel connected, but not uncomfortable. Focus on the warmth of your touch.

2. Feel Your Strength: If it feels right, make a gentle fist with your left hand, symbolizing strength, and place it over your heart. Rest your right hand on top of the fist to combine the feeling of strength and love.

3. Cradle Your Face: Gently cup each of your cheeks with your hands, holding your face as you would a loved one in distress. Let the touch be soft and caring.

4. Support Your Core: Place both hands over your solar plexus, just below your ribcage, and imagine you're holding and supporting your core. This can be particularly comforting if you're feeling fear or deep emotions.

5. Give Yourself a Hug: Cross your arms, resting each hand on the opposite shoulder. Gently squeeze yourself, adjusting the pressure to feel comforting but not overwhelming.

Guest: Brittany Luse is an award-winning journalist, cultural critic. and host of the NPR podcast “It's Been a Minute.”

Learn more about Luse: https://tinyurl.com/3bjt6v7m
Follow Luse on Instagram: https://www.instagram.com/bmluse
Listen to the NPR podcast "It's Been A Minute": https://tinyurl.com/3uek8ey8

Guest: Eli Susman is a researcher and Ph.D. Candidate in Psychology at UC Berkeley
Read Eli Susman's study on self-compassionate touch: https://tinyurl.com/2uh783z8

Related Science of Happiness episodes:

• How to Feel Better About Yourself
• Give Yourself A Break
• If You Want to Be More Productive, Cut Yourself Some Slack

Related Happiness Break mediations:

• What to do When you're Struggling, With Spring Washam

Letting go of our regrets can motivate us to improve and help us grow. Alex Elle, a certified breath work and writing coach, guides us through a meditation to forgive and accept ourselves.

Link to episode transcript: https://tinyurl.com/5dzrzm4z

How to Do This Practice:

1. Take a deep breath. As you exhale, remember all you have done in the past that led you to come to be where you are today.

2. Remember that you are allowed to forgive yourself and let it go. Give yourself permission to release any shame that you’re carrying. Forgive yourself.

3. Think of the good things about yourself. Trust your worth and acknowledge that you are evolving. Remember, you are worthy of good things even when you think you are now.

4. When you’re ready, you can bring your attention back to the present moment. Take a few deep breaths in through the nose, and out through the nose. Drop your shoulder and unclench your jaw.

5. If you’d like to take this practice a step further, you can write your own letter of self forgiveness, it can start with “Dear self, I forgive you for …”

Today’s Happiness Break host:

Alex Elle is a certified breath work coach, author and restorative writing teacher. Her new book, How We Heal, will come out soon.

• Learn more about Alex and her new book: https://www.alexelle.com/about
• Follow Alex on Instagram: https://www.instagram.com/alex/
• Follow Alex on TikTok:https://www.tiktok.com/@easewithalexl

Science of Happiness Episodes like this one

• How to Forgive Your Father: https://tinyurl.com/2p98e3cy
• Nine Steps to Forgiveness: https://tinyurl.com/mwwhbrs6

Happiness Break Related Episodes

• A Meditation for Seeking Forgiveness, With Shelly Tygielski: https://tinyurl.com/yynvm6av
• Radical Acceptance, With Tara Brach: https://tinyurl.com/4k3f563m

Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

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