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Humility and mental health are more connected than you might think. And if you add self-compassion to the humility-ego mix, then you have a recipe that can support mood, offer stress relief, and give your mind and body a break from constantly trying to defend yourself. We'll dig into all this with the "Check Yourself" step of the humility framework, unpacking ego threat, defensive thinking patterns, and the very human stress response that kicks in when we feel criticized, wrong, or uncertain. Spoiler: the ego is not the villain here. It's more like an overzealous bodyguard, and humility is how you can teach it to stand down. This is Episode 3 of Joy Lab's Element of Humility series, following Dr. Daryl Van Tongeren's framework: know yourself, check yourself, and go beyond yourself. About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, anxiety, and depression. It's hosted by integrative psychiatrist Dr. Henry Emmons and holistic mental health researcher Dr. Aimee Prasek. The podcast is best paired with the Joy Lab Program. Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Like and follow Joy Lab on Socials: Instagram Linkedin Watch this episode on YouTube Sources and Notes for our Element of Humility: Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Episodes in this Humility series: Humility Can Be Stressful... But Worth it for Mental Health [ep. 268] Know Yourself: The Humility Practice That Quiets Rumination and Builds Emotional Resilience [ep. 269] Book: Humble by Daryl Van Tongeren, PhD Tara Brach's website Find more about Neff's work on Self-compassion at Self-Compassion.org More on C.S. Lewis from the C.S. Lewis Foundation. Hagá & Olson. 'If I only had a little humility, I would be perfect': Children's and adults' perceptions of intellectually arrogant, humble, and diffident people. Access here. Nielsen & Marrone. Humility: Our current understanding of the construct and its role in organizations. Access here. Porter et al. Predictors and consequences of intellectual humility. Access here. Van Tongeren et al. Humility. Access here. Weidman et al. The psychological structure of humility. Access here. Wright et al. The psychological significance of humility. Access here. Wendell Berry's book Standing by Words Key moments: [00:00] Welcome and episode framing — checking ourselves means we accept that we don't know it all, recognize our own cultural lenses, and can sit with uncertainty without losing ourselves. [02:00] Henry on accepting uncertainty as a form of letting go of control — and why the self-knowledge work from last episode makes this possible. True inner strength means being secure enough to admit when you're wrong and hold your ground when you need to. [04:00] Enter: the ego. Aimee makes the case that the ego isn't the root of all evil. A healthy ego helps us maintain a coherent, positive sense of self. The problem isn't the ego itself; it's when the ego runs the whole show, making every decision from a place of fear. [06:30] Ego threat explained — when criticism, mistakes, or uncertainty shake our sense of self, a stress response activates. This triggers cognitive distortions: black-and-white thinking, confirmation-seeking, and rigid beliefs. It's common, it's wired in, and it doesn't have to take us down. [08:30] Henry's bodyguard metaphor: the ego is a zealous protector that sometimes overreacts wildly — treating a questioned idea like a life-or-death threat. Humility doesn't fire the bodyguard. It just teaches it to relax. [11:00] Signs the bodyguard has overstepped. Aimee walks through the obvious ones (counterattacking, deflecting, blame-shifting) and the subtler ones (shutting down, overexplaining, people-pleasing, doubling down on beliefs to avoid uncertainty). If you're nodding, you're in good company. [13:00] Henry adds the physical signs of ego threat to watch for: chest tightness, heat rising, clenched jaw, shallow breathing. Your body knows you're in ego threat before your mind does. Also: the urgency to respond immediately, spinning narratives to justify reactions, needing the last word. [15:00] The good news — and the real mental health payoff. Admitting mistakes makes us more liked and respected. Humility builds psychological safety in relationships, keeps small harms from becoming earthquakes, reduces thought distortions, and separates self-worth from performance. It's a genuine resilience-booster. [17:00] Henry's three-step in-the-moment practice: pause (especially when it feels most urgent), take one slow breath (gives your brain a chance to come back online), and ask "What would I think about this if I weren't feeling defensive?" Shift from threat response to curiosity response — and still hold your ground if you need to, just from a grounded place. [19:00] Aimee adds supportive touch as an emotional regulation tool — hands stacked gently on the body, a breath, a moment of self-compassion. Getting out of the traffic circle doesn't require a response or a win. Sometimes you just drive on your way. [20:30] Closing wisdom from Tara Brach: "The ego is not your enemy, it is your partner. Make peace with it." Full transcript here Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information. If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at [email protected]. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

Humility is a powerful (and mostly misunderstood) mental health skill that's grounded by self-knowledge and self-compassion. Humility is also a powerful antidote to rumination and harsh self-criticism and a tool to support mood and emotional resilience. We'll build up humility through this series by taking a positive psychology approach along with Dr. Daryl Van Tongeren's framework to build humility (know yourself, check yourself, go beyond yourself.) This episode is all about Step 1 (know yourself) and it turns out it's both the most uncomfortable and the most freeing place to start. About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, anxiety, and depression. It's hosted by integrative psychiatrist Dr. Henry Emmons and holistic mental health researcher Dr. Aimee Prasek. The podcast is best paired with the Joy Lab Program. Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Like and follow Joy Lab on Socials: Instagram Linkedin Watch this episode on YouTube Sources and Notes for our Element of Humility: Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Episodes in this Humility series: Humility Can Be Stressful... But Worth it for Mental Health [ep. 268] Book: Humble by Daryl Van Tongeren, PhD Find more about Neff's work on Self-compassion at Self-Compassion.org More on C.S. Lewis from the C.S. Lewis Foundation. Hagá & Olson. 'If I only had a little humility, I would be perfect': Children's and adults' perceptions of intellectually arrogant, humble, and diffident people. Access here. Nielsen & Marrone. Humility: Our current understanding of the construct and its role in organizations. Access here. Porter et al. Predictors and consequences of intellectual humility. Access here. Van Tongeren et al. Humility. Access here. Weidman et al. The psychological structure of humility. Access here. Wright et al. The psychological significance of humility. Access here. Wendell Berry's book Standing by Words Key moments: [00:00] Why self-knowledge comes first in the humility framework — and why skipping it makes the rest of the work harder. [02:00] The humility paradox: who scores highest on self-reported humility? People with narcissistic traits. What this reveals about why self-knowledge matters. [04:30] Reflection vs. rumination: same self-focused action, completely different energy — and very different effects on anxiety and depression. [07:30] Clark Griswold on the roundabout: Aimee's perfect visual for rumination, plus Van Tongeren's concept of "right-sizing yourself." [09:30] Obstacle #1: The idealized self. When the gap between who you are and who you think you should be stops motivating and starts deflating. [12:00] Obstacle #2: The better-than-average effect. Most of us rank ourselves above average — and that's statistically impossible. How this positivity bias quietly inflates us. [14:30] Obstacle #3: The harsh inner critic disguised as self-awareness. Why beating yourself up isn't humility — it's ego turned inward. [17:00] Dr. Kristin Neff's insight: self-compassion is the foundation of honest self-awareness. You can look clearly when you're not afraid of what you'll find. [19:30] Rumination as an internal courtroom — and Aimee's personal story about chronic lateness, hard feedback from a friend, and what it took to actually receive it. [23:30] Henry's simple journaling practice: notice what you observed about yourself this week. No analysis, no judgment — just patterns, held gently. [25:30] Preview of next week's "Check Yourself" episode, and a closing note from Aristotle. Full transcript here Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information. If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at [email protected]. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

Humility is not a weakness or a sign you're a pushover, instead it's a mental health tool that just might be exactly what our loneliness epidemic and anxiety culture are desperately craving. Humility is an accurate, grounded sense of who you are. And that grounded sense of self is a foundation for confidence, deeper connection, and holistic mental health. Here's what we'll explore this episode: There are four research-backed types of humility to focus on: Relational humility — how you hold yourself in relation to others; not above, not below Intellectual humility — holding beliefs with openness; curiosity over certainty Cultural humility — recognizing the limits of your own cultural lens and genuinely welcoming differences Existential humility — making peace with uncertainty, impermanence, and the big unanswerable questions of human life You might be doing great in one area and struggling in another (that's normal). These types aren't perfectly clean categories, but they offer areas for self-reflection and focus as you work to boost your humility and emotional wellbeing throughout the month. With these areas in mind, we'll use researcher Dr. Daryl Van Tongeren's framework to build humility through three core ingredients: Know Yourself — honest self-awareness of strengths and limits, without self-preoccupation Check Yourself — reducing defensiveness and the need to protect your ego Go Beyond Yourself — cultivating empathy and humility as a deep relational practice These three ingredients aren't just a nice framework for self improvement, they're a pathway to reducing loneliness, increasing connection, and building the kind of holistic healing and joy that Joy Lab is all about. If you're in the Joy Lab Program, your first Experiment will help you locate yourself within these four types and start the work. About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, anxiety, and depression. It's hosted by integrative psychiatrist Dr. Henry Emmons and holistic mental health researcher Dr. Aimee Prasek. The podcast is best paired with the Joy Lab Program. Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Like and follow Joy Lab on Socials: Instagram Linkedin Watch on YouTube Sources and Notes for our Element of Humility: Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. More on C.S. Lewis from the C.S. Lewis Foundation. Book: Humble by Daryl Van Tongeren, PhD Hagá & Olson. 'If I only had a little humility, I would be perfect': Children's and adults' perceptions of intellectually arrogant, humble, and diffident people. Access here. Nielsen & Marrone. Humility: Our current understanding of the construct and its role in organizations. Access here. Porter et al. Predictors and consequences of intellectual humility. Access here. Van Tongeren et al. Humility. Access here. Weidman et al. The psychological structure of humility. Access here. Wright et al. The psychological significance of humility. Access here. Wendell Berry's book Standing by Words Key moments: [00:00:00] Welcome + intro to Joy Lab's Element of Humility — solo episode with Dr. Aimee Prasek [00:00:30] Clearing up the bad takes: what humility is not — not weakness, not martyrdom, not dismissing your talents [00:01:00] The social science of humility: why we're drawn to humble people from mid-adolescence on, and why it primes us for connection [00:02:00] Humility as antidote to certainty culture and self-destructive perfectionism; the formal definition unpacked [00:02:45] C.S. Lewis on humility as self-forgetfulness — and the powerful paradox it reveals about hyper self-focus [00:03:30] The reframed Lewis quote: "Humility is not thinking less of yourself — it's thinking of yourself less often" [00:04:15] Introducing the four research-backed types of humility: relational, intellectual, cultural, and existential [00:05:00] Deep dive into intellectual, cultural, and existential humility — leaning into curiosity over certainty [00:06:00] Why humility is harder than other Elements — and why it's worth it anyway [00:07:00] The obstacles: certainty culture, fear of being wrong, pressure to perform vs. just be [00:08:00] Ego protection, the stress response, and why humility can feel like a physical threat to the nervous system [00:08:45] Dr. Daryl Van Tongeren's three ingredients for building humility: Know Yourself → Check Yourself → Go Beyond Yourself [00:09:45] Humility as medicine for the loneliness epidemic, anxiety, and depression — why culture is craving this right now [00:10:30] What's coming next: knowing ourselves, plus your first Joy Lab Program Experiment [00:11:00] Closing poem: The Real Work by Wendell Berry Full transcript here Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information. If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at [email protected]. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

Spoiler: you were never meant to do this alone. In the final episode of Joy Lab's Resilience series, Dr. Aimee Prasek and Dr. Henry Emmons explore the most powerful — and most underrated — ingredient in lasting resilience: deep, meaningful connection. They unpack the neuroscience of belonging, the illusion of separation that quietly wrecks our wellbeing, and two surprisingly accessible practices: shared-joy and moral elevation. These practices can open us to greater connection right now, no personality overhaul required. The takeaway from this episode is that deep connection isn't a bonus feature of a resilient life. It's the foundation. And the good news? You're already wired for it. Try It Free 🎉 The Joy Lab Program is free for 30 days — offer ends May 31st. Head to JoyLab.coach/program to sign up. About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, ease anxiety, and uplift mood. Join Dr. Henry Emmons and Dr. Aimee Prasek for practical, mindfulness-based tools and positive psychology strategies to build resilience and create lasting joy. Take the next leap in your wellbeing journey with the Joy Lab Program. If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts! And... if you want to spread some joy and keep this podcast ad-free, then please join our mission by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Like and follow Joy Lab on Socials: Instagram Linkedin Watch this episode on YouTube Full transcript here Sources and Notes for our Element of Resilience: Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Joy Lab Episodes referenced: Our latest Resilience episodes: Cultivating a Good Heart: The Resilience Shortcut That Beats The Latest 'Morning Routine' TikTok (ep. 266) The Art & Science (+ Shoveling) of Letting Emotions Move Through You (ep. 265) How to Calm the Mind & Not Feed the ANTs (Automatic Negative Thoughts) (ep. 264) From Surviving to Thriving: The Science and Soul of Resilience (ep. 263) Our Grief series starts here: The Grief Series: The Wholeness of Being Human Chemistry of Calm (Dr. Emmons' book referenced in this series) The Neuroscience of Human Relationships by Louis Cozolino, PhD Dr. Cozolino's website A General Theory of Love by Dr. Thomas Lewis John O'Donohue's legacy site Dr. Catherine Panter-Brick- Yale faculty page Resilience definitions, theory, and challenges: interdisciplinary perspectives Annual Research Review: Positive adjustment to adversity -Trajectories of minimal-impact resilience and emergent resilience Adaptive growth of tree root systems in response to wind action and site conditions. Brain meta-state transitions demarcate thoughts across task contexts exposing the mental noise of trait neuroticism. Effects of a 12-week endurance training program on the physiological response to psychosocial stress in men: a randomized controlled trial No man is an island: social resources, stress and mental health at mid-life How does the brain deal with cumulative stress? A review with focus on developmental stress, HPA axis function and hippocampal structure in humans Just think: The challenges of the disengaged mind (this is the study of people shocking themselves out of boredom) Emotion Suppression and Mortality Risk Over a 12-Year Follow-up Cumulative Stress and Health Ordinary Magic, Resilience in Development Summary of the Project Competence Longitudinal Study The Times of Our Lives: Interaction Among Different Biological Periodicities Key moments: [0:00] Welcome & Episode Framing Henry and Aimee open the final episode of the Resilience series: creating deep connections. Quote from neuroscientist Dr. Louis Cozolino on why relationships are our "natural habitat" — and why isolation isn't just lonely, it's physiologically dangerous. [1:00] We Are Not Built for Solo Resilience Aimee challenges the "pull yourself up by your bootstraps" myth, calling it as toxic as toxic positivity. [2:00] Henry's Three Pillars of Mental Wellbeing Henry shares his framework: sleep, self-acceptance, and connection — with deep, meaningful connection as arguably the most powerful of the three for sustaining both resilience and joy. [3:00] Connection in the Broadest Sense Henry expands what "connection" means beyond just relationships — encompassing meaning and purpose, connecting with your own inner self, and a sense of the transcendent. All of these require staying open, even when it's hard. [5:00] John O'Donohue Quote + Introducing the Illusion of Separation Quote from John O'Donohue: "Our bodies know they belong; it is our minds that make our lives so homeless." This illusion is framed as one of the greatest enemies of joy. [6:00] Henry Unpacks the Illusion of Separation Henry explains how the belief in separation is created and reinforced by our own minds — even though all major wisdom and spiritual traditions agree we are not isolated beings. He addresses the real paradox: we do live in separate bodies, yet that separateness is an overlay, not our deepest nature. [7:30] Feeding the Illusion Every Day Henry describes how we inadvertently maintain the illusion — managing only our own small "container" of resilience — and why that container will always be insufficient on its own. Connection is what makes it larger. [8:30] Awareness of Unity — Not a Social To-Do List Aimee reframes the goal: not making five new best friends, but cultivating an awareness of unity. Simple shifts in attention — not wholesale life changes — are what matter here. [9:00] Henry's Shared-Joy Practice Henry introduces a powerful and playful practice: spending 20–30 minutes in a public space observing people enjoying themselves — a park, a concert, a holiday gathering — and silently repeating, "Your happiness is my happiness." He shares how this practice cuts through the mind's habitual comparisons and judgments to reveal our shared humanity. [12:00] Joy Is a Renewable Resource + Moral Elevation Aimee introduces moral elevation — the physiological phenomenon of witnessing kindness, bravery, or generosity and feeling genuinely uplifted by it. Linked to positive emotions, better self-care, and stronger human connection, it activates oxytocin and the vagal nerves, leaving people calmer, more trusting, and more open. [15:30] Natural Buoyancy + The Haiku Haiku: "Spring comes, and the grass grows, by itself." Aimee's corollary: creeping Charlie. (You'll understand when you listen.) [17:30] Resilience as Dropping Obstacles, Not Just Adding Habits Aimee reframes the whole Resilience series: a big part of resilience is letting go — of the guards, the swords, the tight grip — so that our natural resilience can rise up. Less effort, more openness. [18:15] Joy Lab Program + Closing Quote A note for Joy Lab Program members about the Experiment for this episode. Aimee closes with a grounding quote from psychiatrist Dr. Thomas Lewis: "The human being is a social animal. To live in connection with others is not an achievement. It is our original nature." Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information. If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at [email protected]. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

We're in our Element of Resilience and we're going somewhere most mental health conversations completely skip: the heart. Dr. Henry Emmons and Dr. Aimee Prasek unpack why mental health has been so brain-centric for so long, what the field of neurocardiology is revealing about the heart's role in how we feel, think, and connect, and why ancient healing traditions were frankly ahead of the curve on all of this. Then they walk through three practical, research-backed heart-centered practices to support your mental health: self-acceptance, loving-kindness, and compassion. Henry also shares a simple, portable exercise called The Three Kindnesses that you can do anywhere, anytime. Whether you've been with us throughout this series or this is your first episode, this one is a great entry point into what Joy Lab is really about. Try It Free 🎉 The Joy Lab Program is free for 30 days — offer ends May 31st. Head to JoyLab.coach/program to sign up. About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, ease anxiety, and uplift mood. Join Dr. Henry Emmons and Dr. Aimee Prasek for practical, mindfulness-based tools and positive psychology strategies to build resilience and create lasting joy. Take the next leap in your wellbeing journey with the Joy Lab Program. If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts! And... if you want to spread some joy and keep this podcast ad-free, then please join our mission by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Like and follow Joy Lab on Socials: Instagram Linkedin Watch this episode on YouTube Sources and Notes for our Element of Resilience: Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Joy Lab Episodes referenced: Last episode: From Surviving to Thriving: The Science and Soul of Resilience (ep. 263) Chemistry of Calm (Dr. Emmons' book referenced in this series) Dr. Catherine Panter-Brick- Yale faculty page Resilience definitions, theory, and challenges: interdisciplinary perspectives Annual Research Review: Positive adjustment to adversity -Trajectories of minimal-impact resilience and emergent resilience Adaptive growth of tree root systems in response to wind action and site conditions. Brain meta-state transitions demarcate thoughts across task contexts exposing the mental noise of trait neuroticism. Effects of a 12-week endurance training program on the physiological response to psychosocial stress in men: a randomized controlled trial No man is an island: social resources, stress and mental health at mid-life How does the brain deal with cumulative stress? A review with focus on developmental stress, HPA axis function and hippocampal structure in humans Just think: The challenges of the disengaged mind (this is the study of people shocking themselves out of boredom) Emotion Suppression and Mortality Risk Over a 12-Year Follow-up Cumulative Stress and Health Ordinary Magic, Resilience in Development Summary of the Project Competence Longitudinal Study The Times of Our Lives: Interaction Among Different Biological Periodicities Full transcript here Key moments: [00:00:00] — Welcome back; introducing the focus: cultivating a good heart as part of resilience training [00:01:00] — Why mental health gets stuck in the brain and why that's a problem; the science is pointing somewhere bigger [00:02:00] — Henry's early inspiration from Jon Kabat-Zinn; the "larger container" and "water cooler" metaphors for resilience. Keeping your resilience reservoir full; why self-care alone isn't always enough. [00:05:00] — "Easy and natural" — what cultivating a good heart actually looks like in practice [00:06:00] — Aimee's viral morning routine breakdown: biohacking, ice baths, and 14-step routines vs. what actually moves the needle [00:08:00] — The heart-first theory of sensory processing; introducing the science of neurocardiology. The heart's complex neural network (the "heart-brain"); the heart produces hormones AND neurotransmitters including oxytocin [00:10:00] — Vagal nerves and the parasympathetic nervous system: the heart tells the brain what to do in this case, more than the other way around [00:12:00] — The mind-heart-gut connection; what creates blockages (grief, trauma, isolation) — and how to release them. Why we can't think our way out of depression or anxiety; working with the whole system. [00:14:00] — Introducing three heart-centered practices from Henry's work: self-acceptance, loving-kindness, and compassion [00:15:00] — Deep dive on self-acceptance: a continuous, all-day practice for releasing self-judgment. Loving-Kindness meditation: why this might be the single most powerful self-care practice you're not doing [00:18:00] — Compassion practice: holding others' suffering with an open heart; deepening our sense of shared humanity. Introducing The Three Kindnesses practice from Henry's book Chemistry of Calm: simple, portable, and effective [00:20:00] — Pattern One: noticing kindness between others [00:21:00] — Pattern Two: noticing when someone is kind to you — even in micro-moments — and what it does to your inner experience [00:22:00] — Pattern Three: noticing your own acts of kindness [00:25:00] — "With our heart, we make the world"; closing quote from the 14th Dalai Lama on kindness as religion Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information. If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at [email protected]. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.