3-Minute Kindness Practice

Time needed: 3 minutes (60 seconds each)

Setting: Any time, anywhere

Purpose: Cultivating and expressing genuine kindness

Self-Kindness (60 seconds)

What: Offer yourself gentle care:

- Speak to yourself as you would a good friend

- Notice one thing you're handling well today

- Give yourself permission to be imperfect

- Place hand on heart with warmth

Notice: How kindness to yourself feels, any resistance, inner softening

Why: Self-kindness creates foundation for kindness to others

Kind Attention (60 seconds)

What: Notice someone around you with care:

- Really see someone (family, colleague, stranger)

- Wish them well silently

- Notice something you appreciate about them

- Send them mental good wishes

Notice: How focusing kindly on others affects your mood, connection created

Why: Kind attention builds empathy, creates positive connection

Kind Action (60 seconds)

What: Express kindness in small ways:

- Smile genuinely at someone

- Send appreciative text

- Hold door, say thank you warmly

- Listen fully when someone speaks

Notice: How small acts of kindness feel, responses from others, energy created

Why: Acting with kindness strengthens neural pathways for compassion

Closing: "Kindness matters"

Notice: How practicing kindness affects your overall state

Why: Kindness benefits both giver and receiver

Tips:

- Start small and genuine

- Include yourself in kindness practice

- Notice kindness around you

- Let kindness be natural, not forced