It can also remind us of the kinds of qualities we want to embody when kindly supporting others.Īnother excellent way to tap into feelings of compassion and concern for others is to take an Awe Walk, which involves going for a stroll somewhere that seems vast and perspective-shifting, and makes us feel connected to something greater than ourselves. This simple practice is powerful because it increases “attachment security,” a state that involves feelings of trust and comfort and is especially helpful when we’re feeling threatened or insecure. A 2005 study led by Mario Mikulincer, dean of the school of psychology at the Interdisciplinary Center Herzliya in Israel, found that people who completed this writing exercise, compared with those who wrote more generically about a colleague or acquaintance, subsequently reported greater compassion and willingness to help a person in distress. Similar to Feeling Connected is the Feeling Supported practice, which involves thinking about the qualities of the people you turn to when you’re distressed, then recalling a time when you were comforted by one of them.
How does this practice increase kindness? Research suggests that feeling connected to others satisfies a fundamental psychological need to belong when this need is unmet, people are more likely to focus on their own needs rather than caring for others. A 2011 study led by researcher Louisa Pavey in the United Kingdom found that participants who completed this exercise reported increases in feelings of concern for others and stronger intentions to carry out a number of generous acts over the next six weeks, such as giving money to charity and helping a stranger in need. The Feeling Connected practice involves thinking about a time when you felt a strong connection to another person-through a meaningful conversation, say, or by experiencing a great loss or success or historic event together-and describing that experience in writing. This first set of practices focuses on cultivating these feelings. Kind behavior comes more naturally when we’re feeling a sense of compassion and connection with others. Here I highlight GGIA’s 10 core kindness practices, grouped into three broad categories. How do we strengthen kindness? Researchers have identified a number of effective exercises, and many of them are collected on the Greater Good Science Center’s new website, Greater Good in Action (GGIA), which features the top research-based activities for fostering happiness, kindness, connection, and resilience. From the GGSC to your bookshelf: 30 science-backed tools for well-being.
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