Vivek Murthy's 15-second technique to feel better

US Surgeon General Dr. Vivek Murthy – known as 'America's top doctor' – has a simple exercise he recommends whenever you feel lonely or in despair.

Murthy shared this meditative tool on an episode of On Being with Krista Tippett. It takes 15 seconds and it's simple... ▶

"Raise your right hand and place it over your heart and close your eyes…"

"Think about the people who have loved you over the years, the people who have been there for you during difficult times, who have supported you without judging you, and who stood by your side even when it was hard."

"Think about the people who have celebrated your moments of greatest joy with you, the people who saw your successes as theirs, the people who derived such pleasure and fulfilment from seeing you happy."

"Just feel their love flowing through you, lifting you up, brightening your mood, and filling your heart."

"Know that that love is always there, even if they are not physically with you, because you carry that love in your heart."

"And know that you are and always will be worthy of that love. It came to you because you deserved it."

"Now open your eyes. What you felt in that brief meditation – that was the power of love. That is the power of social connection. That is our birthright. It’s who we were designed to be and what we were designed to experience."

"All of us, regardless of what walk of life we’re in, have the ability to shine a light on the bright spots… It’s where we choose to focus our attention that ultimately determines whether or not we create more light in the world or more darkness."