Happiness Break: A Science-Backed Path to Self-Forgiveness

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Sep 4, 2025

Discover the power of self-forgiveness through a calming guided meditation. Learn to acknowledge your mistakes without judgment and embrace your humanity. This practice encourages personal growth by fostering kindness towards yourself. Engage in deep breathing to let go of guilt and transform negative feelings. Experience a shift in your body as you move toward healing and compassion. By the end, you'll feel lighter and more at peace, ready to approach the day with renewed love for yourself.

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INSIGHT

Self-Forgiveness Improves Mental And Physical Health

Self-forgiveness reduces anxiety, depression, and stress hormones like cortisol.
It also breaks cycles of rumination and self-criticism so we can grow responsibly.

INSIGHT

Forgiveness Enables Honest Growth

Self-forgiveness lets us acknowledge mistakes with honesty and compassion.
It enables moving forward with growth and responsibility rather than getting stuck in regret.

ADVICE

Settle Into A Calm, Observant Posture

Sit upright but relaxed, close your eyes or soften your gaze, and breathe deeply in and out.
Bring to mind a mistake and notice physical sensations without judgment.

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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:

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.
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.
Acknowledge What Happened: Silently say to yourself: “I acknowledge that I made this mistake.” Take a breath.
Remember Your Humanity: Remind yourself: “I am human. Being human means I will sometimes fall short.”
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.”
Close with Kindness: Breathe deeply. Once more, say: “I forgive myself. May I treat myself with kindness.”
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.
Take one final deep breath: When you feel ready, gently open your eyes and return to your day.

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: https://tinyurl.com/5u298cv4

Who Takes Care of You: https://tinyurl.com/5xmfkf73

A Note to Self on Forgiveness: https://tinyurl.com/y53tkn87

Related Science of Happiness episodes:

Nine Steps to Forgiveness: https://tinyurl.com/vb7kk5ky

How to Show Up For Yourself: https://tinyurl.com/56ktb9xc

This episode is part of "Putting the Science of Forgiveness into Practice," 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 Discover Forgiveness website.

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

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Transcription: https://tinyurl.com/yh2a5urt