In a way, empathy is a kind of mindfulness meditation focused on someone else’s inner world. - Rick Hanson

Third, you can increase the positive — whatever is enjoyable or beneficial — by creating, growing, or preserving it. You could breathe more quickly to lift your energy, remember times with friends that make you feel happy, have realistic and useful thoughts about a situation at work, or motivate yourself by imagining how good it will feel to eat healthy foods.

in your brain, loving-kindness mobilizes prefrontal language and intention networks as well as limbic emotion and reward networks.

It helps to remember that kindness is its own reward, that consequences often come to others without you needing to bring justice to them yourself, and that you can be assertive without falling into ill will.