Cultivate a sense of compassion for yourself and others by trying a meditation rooted in loving kindness, called "Metta."



How to Do This Practice:


Find a comfortable place to start this meditation.
Start taking deep breaths, focusing your attention on what you feel around your heart and chest.
Turn your attention to someone who immediately brings a smile to your face. Try to sincerely wish that person well. Some phrases you can mention include, “May you be peaceful and happy. May you be strong and healthy. May you be safe from harm. May you live with ease.”
Think of someone you don’t know as well, and repeat step three. After that, you can try directing well wishes towards someone you struggle with, if you would like. 
Slowly begin to shift your attention away from others and direct those well wishes towards yourself.
Complete this practice by sending out goodwill for everyone around you, including yourself, using the word “we.”




Today’s Happiness Break host:

Anushka Fernandopulle is a Buddhist meditation teacher and leadership coach. 

Learn More about Anushka: https://www.anushkaf.org/about/

Follow Anushka on Instagram: https://www.instagram.com/anushka_dharma/

Follow Anushka on Twitter: https://twitter.com/anushkaf



More resources from The Greater Good Science Center:

Greater Happiness in 5 Minutes a Day: https://tinyurl.com/2p896av4

Are You Getting Enough Positivity in Your Diet? https://tinyurl.com/59d56w5d

Feeling Connected Makes Us Kind: https://tinyurl.com/dbv86969

You Need More Than a Book to Learn Loving-Kindness: https://tinyurl.com/5aatw6hw



We love hearing from you! Tell us about your experience of practicing loving-kindness. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

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We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.