Welcome to the Kindness Counts Challenge. We are so happy you are joining us!

Welcome! 

(please bookmark this page for future reference)

This video will introduce you to this year's Kindness Counts Challenge (47 sec).

Weekly Emails

You will received themed kindness meditations and a variety of acts of kindness to choose from for your weekly practice.  Choose the acts of kindness that speak to you the most and try to engage in at least one act of kindness per day.

Weekly Kindness Themes

• Week 1: Kindness Towards Yourself
• Week 2: Kindness Towards Friends/Loved Ones/Benefactors
• Week 3: Kindness Towards Neutral Beings
• Week 4: Kindness Towards Everyone

Kindness Meditation 101

Watch this video to learn about how to practice Kindness Meditation (90 sec).

Kindness Phrases

For this challenge, you will need 3-4 kindness phrases that you can use for the whole month. Examples of kindness phrases:

• May I/You be safe
• May I/You be well
• May I/You be happy
• May I/You live with ease
• May I/You be free from struggle

These phrases are not meant to be demands, expectations, pleading or affirmations - but simply friendly kind wishes that you could offer to yourself and others. Feel free to use the phrases in the video and/or create your own.

Practice in Community

• Live Weekly Kindness Meditations
  • Virtual Sessions: Participate in live weekly guided kindness meditation sessions with fellow participants online. One time registration will cover all sessions.
    Dates: Wednesdays, Feb. 5, 12, 19, 26
    Time: 12:30-1 p.m. 
    Register Today!
     
• Bring Along Your Team, Friends, and Family!
  • Workplace Kindness: Encourage your department to participate in the challenge and grow kindness together.
  • Expand Your Circle: Invite friends, families, neighbors, and your spiritual community to join in. All are invited** to register!

Share Your Experiences & Enter To Win!

As you practice kindness over the course of the month, we'd love to hear about your experiences. At the end of each week, there will be a way for you to share:

• the theme-based kindness acts you engaged in and enjoyed that week,
• a photo related to one of your kind acts for the week, and 
• an opportunity to enter a drawing to win a prize**  

You will find a link to share your experiences in each week's email.  

Deadlines to submit your weekly share and win entries are:

• Week 1: Acts of Kindness To Yourself - Feb 10, 2025
• Week 2: Acts of Kindness To Dear Ones -Feb 17, 2025
• Week 3: Acts of Kindness To Neutral Beings - Feb 24, 2025
• Week 4: Acts of Kindness to All - Mar 3, 2025

**While everyone is invited to participate and share, only UC Davis employees are eligible for prizes.

Tips to make the most of this challenge:

• Take a moment to connect with your motivation for doing this challenge.
• Life gets busy - so scheduling in your kindness time can help you remember to practice it.
• Give your practice a superboost by taking time at the end of each day to reflect on your practice. Keeping a journal can be helpful.
• If you ever find yourself off track, remember why you signed up for this challenge, lift yourself up with kindness and begin again.

Additional Video Resources