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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:** 1. **Choose an area of self-judgment:** Think of one aspect of yourself that makes you feel inadequate, stressed, or not quite good enough. 2. **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. 3. **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. 4. **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. 5. **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. 6. **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/**]( https://self-compassion.org/practices/noting-practice-2/">**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">https://self-compassion.org/mindful-self-compassion-for-burnout/">**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**]( https://tinyurl.com/ye24rz4k">**https://tinyurl.com/ye24rz4k** The Healing Power of Your Own Touch: [**https://tinyurl.com/rrtpje2x**]( https://tinyurl.com/rrtpje2x">**https://tinyurl.com/rrtpje2x** Take a Break With Our Loving-Kindness Meditation: [**https://tinyurl.com/3vn9t4jv**]( https://tinyurl.com/3vn9t4jv">**https://tinyurl.com/3vn9t4jv** **Related Science of Happiness episodes:** Why Compassion Requires Vulnerability: [**https://tinyurl.com/mrxsad33**]( https://tinyurl.com/mrxsad33">**https://tinyurl.com/mrxsad33** The Science of Letting Go: [**https://tinyurl.com/34u2fu48**]( https://tinyurl.com/34u2fu48">**https://tinyurl.com/34u2fu48** The Contagious Power of Compassion: [**https://tinyurl.com/y6bpvbv5**]( https://tinyurl.com/y6bpvbv5">**https://tinyurl.com/y6bpvbv5** 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:**">https://tinyurl.com/2p9h5aap">** [https://tinyurl.com/2p9h5aap](https://tinyurl.com/2p9h5aap Help)Help us share Happiness Break! Leave a 5-star review and share this link:**">https://tinyurl.com/2p9h5aap">** [https://tinyurl.com/2p9h5aap](https://tinyurl.com/2p9h5aap This)_This episode was supported by a grant from the_ John">https://www.templeton.org/">_John Templeton Foundation_ _on "Spreading Love Through the Media."_ _Transcription_: [**https://tinyurl.com/4rcnm6s5**]( https://tinyurl.com/4rcnm6s5">**https://tinyurl.com/4rcnm6s5**