Micro-Odyssey · 3 min

Hands of Kindness

Offer yourself the comfort you would give a friend. This 3-minute journey guides you one gentle line at a time, with soft rain playing softly in the background. Read it below, or press start to follow along with a timer and an optional spoken voice.

The full script

1. Place one or both hands over your heart, or wherever feels comforting.
2. Feel the warmth of your own hands. Notice the gentle pressure.
3. Acknowledge it: this is a hard moment.
4. Remind yourself: struggle is part of being human. You are not alone in this.
5. Silently offer yourself: may I be kind to myself right now.
6. If a friend felt like this, what would you say to them? Say it to yourself.
7. May I give myself the compassion I need.
8. Breathe into your hands. Let the kindness sink in.
9. Thank yourself for taking this moment.

Helpful when you feel

Background sound

• Soft RainSteady, gentle rainfall

More guided relaxations

• A Note to Your Younger Self5 minReconnect with the part of you that needed kindness
• The Healing Lake12 minFloat in warm, still water and let everything soften
• Your Safe Place15 minBuild a calm place in your mind you can return to any time
• Garden of Gratitude10 minPlant something kind for each good thing in your life
• Loving-Kindness Circle12 minSend warm wishes outwards, beginning with yourself
• Leaves on a Stream3 minLet thoughts float by without chasing them