Welcome to Week Three of The Sound Reset Challenge, Amy Brown’s four-week series with Audible, inspired by her conversation with Dan Harris.
If you’re new here, week one focused on becoming aware of your thoughts, and week two helped you begin a simple daily meditation practice. This week, we layer in compassion. Dan recommends an evidence-backed practice called metta (loving-kindness) meditation. It can increase empathy and improve how we relate to ourselves and others, off the cushion and in real life. Even brief practice has shown emotional and behavioral benefits.
Your Week Three Challenge: Add Some Compassion
- Keep meditating ~10 minutes per day. During each session, spend a few minutes sending simple phrases to people you bring to mind:
- Start with someone easy to love (or a pet): ‘May you be happy.’ ‘May you be safe.’ ‘May you be healthy.’ ‘May you live with ease.’
- Then include yourself, a mentor, a neutral person, a difficult person, and—if you like—everyone, everywhere.
- Notice how this shifts your mood, conversations, and patience throughout the week.
Join the Sound Reset Challenge! Whether you’re new to mindfulness or restarting an old practice, the Sound Reset Challenge offers a grounded, approachable path to resetting your mindset. Listen to Amy’s full conversation with Dan Harris at BobbyBones.com. Experience Dan’s bestselling book 10% Happier—on Audible. Check out his new Audible Original, Even You Can Meditate, arriving March 5. Kickstart your well-being journey with your first audiobook free when you sign up for a 30-day trial at Audible dot com. Membership is $14.95 a month after 30 days. Cancel anytime.
