Through breath, compassion, and kind words to yourself, this guided meditation helps you forgive yourself, let go, and move forward with love.How To Do This Practice:<ol>
<li>
Get Comfortable: Sit upright but relaxed. Close your eyes or soften your gaze, and take a few slow, deep breaths. Inhale gently through your nose and slowly, twice as long, through your mouth.</li>
<li>
Bring Something to Mind: Think of a mistake, harsh word, or regret you’re holding against yourself. Notice how it feels in your body, without judging it.</li>
<li>
Acknowledge What Happened: Silently say to yourself: “I acknowledge that I made this mistake.” Take a breath.</li>
<li>
Remember Your Humanity: Remind yourself: “I am human. Being human means I will sometimes fall short.”
</li>
<li>
Offer Forgiveness: Place a hand over your heart (or somewhere comforting) and repeat: “I forgive myself for this. May I learn from it and move forward.”
</li>
<li>
Close with Kindness: Breathe deeply. Once more, say: “I forgive myself. May I treat myself with kindness.” </li>
<li>
Check In with Your Body Again: Notice if anything feels lighter or softer—maybe your breath, your shoulders, or your chest. Allow yourself to rest in that shift, however small.</li>
<li>
Take one final deep breath: When you feel ready, gently open your eyes and return to your day.</li>
</ol>Scroll down for a transcription of this episode. Today’s Happiness Break Guide:DACHER KELTNER is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley.Related Happiness Break episodes:A Meditation on Original Love: <a href="https://tinyurl.com/5u298cv4">https://tinyurl.com/5u298cv4</a>Who Takes Care of You: <a href="https://tinyurl.com/5xmfkf73">https://tinyurl.com/5xmfkf73</a>A Note to Self on Forgiveness: <a href="https://tinyurl.com/y53tkn87">https://tinyurl.com/y53tkn87</a>Related Science of Happiness episodes:Nine Steps to Forgiveness: <a href="https://tinyurl.com/vb7kk5ky">https://tinyurl.com/vb7kk5ky</a>How to Show Up For Yourself: <a href="https://tinyurl.com/56ktb9xc">https://tinyurl.com/56ktb9xc</a>This episode is part of "<a href="https://ggsc.berkeley.edu/what_we_do/major_initiatives/forgiveness">Putting the Science of Forgiveness into Practice</a>," a multiyear project run by the Greater Good Science Center and supported by the Templeton World Charity Foundation (TWCF). Learn more about forgiveness on TWCF's <a href="https://www.discoverforgiveness.org/">Discover Forgiveness</a> website.Follow us on Instagram: <a href="https://www.instagram.com/scienceofhappinesspod/">@ScienceOfHappinessPod</a>We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.Find us on Apple Podcasts: <a href="https://tinyurl.com/2p9h5aap">https://tinyurl.com/2p9h5aap</a>Help us share Happiness Break! Leave a 5-star review and share this link:<a href="https://tinyurl.com/2p9h5aap"> https://tinyurl.com/2p9h5aap</a>Transcription: <a href="https://tinyurl.com/yh2a5urt">https://tinyurl.com/yh2a5urt</a>

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