Give the new year a boost of well-being with this month-long challenge designed to help you cultivate the health promoting practice of kindness.
Quick Links
- Why a Kindness Challenge?
- Learn more about the science of kindness
- Introduction to Loving-Kindness Meditation
- Join the Kindness Counts Challenge (Feb. 6-March 3, 2023)
- Register for the challenge here
Why a Kindness Challenge?
Why a Kindness Challenge
In this video, learn why a kindness challenge is important and the benefits of starting a kindness practice!
Learn more about the science of kindness:
The Science of Kindness
In this video, learn how kindness can benefit your body both biologically and psychologically.
Introduction to Loving-Kindness Meditation:
An Introduction to Loving Kindness from from Sharon Salzberg and 10% Happier
One particular practice of kindness that is receiving a lot of scientific support is called Loving-Kindness Meditation. This is the practice of wholeheartedly directing thoughtful intentions of kindness to ourselves and others. Learn more about it in this 7-minute conversation between Sharon Salzberg and Dan Harris.
Kindness Counts Challenge (Feb. 6- March 3, 2023):
With as little as 5-10 minutes a day, this challenge can support you in developing a kindness practice that can fit into a busy schedule. Whether you are just starting out or already have some experience with kindness practice, we have designed this challenge with enough flexibility for you to make it your own.
This challenge will include two types of practices:
- Loving-Kindness Meditation and
- Various informal acts of kindness such as expressing your gratitude to a loved one or holding a door open for a stranger. You will also have access to the Acts of Kindness Bank which will include many more acts of kindness, including Workplace themed kindness practices.
You are welcome to choose the type(s) of practices that work best for you.
What to expect:
- You will receive weekly emails with guidance for that week's loving kindness meditation and a variety of theme-based acts of kindness to practice during the week.
- Each week we will focus on a different theme of kindness that builds on the previous week.
- Week 1: Kindness Towards Ourselves
- Week 2: Kindness Towards Friends/Loved Ones/Benefactors
- Week 3: Kindness Towards People In Our Lives That We Don't Really Know
- Week 4: Kindness Towards Everyone
- Community Engagement (Optional):
- To support you along the way, you will also have an opportunity to share your favorite kindness practice from the week with the community of fellow challenge participants through Kudoboard. Participants who share will be automatically entered into a drawing for a prize, each week. Learn more about Kudoboard and review the Kudoboard Privacy Notice.
- Practice loving kindness meditation with fellow challenge participants through the Insight Timer app. Sessions will be held on Wednesdays at 12:15 p.m., Feb. 8, 15, 22; and March 1. Learn more about how to join using the Insight Timer app.
Ready to take the challenge?
Register for the challenge today
- If you register after Feb. 6, 2023, you will receive the challenge-related emails starting the week following your registration date.
- Bonus: The first 200 participants to register will receive a prize.