PAUSE and recall any recent experience of kindness (child’s smile, warm tea). ATTUNE to how kindness felt in your body, a felt sense of goodness in the moment; a lightness in the heart, warmth in the body. It’s not the story – it’s the feeling. FOCUS your awareness on this felt sense of goodness for 10-30 seconds. Savour the feeling. Evoke/remind yourself of this feeling 5 times throughout a day. Doing this 5 times repeats the neural firing in your brain, recording the kindness memory, strengthening your sense of emotional well-being.