Mindfulness can be about recognizing the moment-by-moment experiences we all share. This practice of mindfulness allows you to connect with the human experience.
Mindfulness also allows you to notice when you want to do more than the current moment allows. This practice of kindness allows you to step outside of yourself and give back.
In this meditation, you can use kindness to support yourself, as well as to support others.
Find a comfortable meditation posture and invite gentleness into the body from the beginning.
Notice any discomfort or tension in the body and soften around it. Bring to mind a friend, or somebody you care about.
When you feel ready, begin sending this friend or loved one love and kindness. You can say anything you would like, or you can think of phrases that come from your heart. You might choose to send a single phrase, like “May you be well” or “May you find ease.”
For a few moments, remain connected with the experience of sending this love and kindness. Try to be as mindful as possible about the moment.
Once you’re ready, turn your attention toward yourself. As you inhale, think about someone who has been kind to you. Think about some of the gifts that person has given you.
As you exhale, think about the kindness you have offered to this person, the love and care that has brought you peace and healing.
Repeat this process for several minutes. You can repeat the phrases you’ve said aloud, or you can keep them in your mind and speak them silently.
After a few minutes, turn your attention toward someone else. You can choose a friend, a family member, a coworker, or someone you see on a daily basis.
Think about the ways in which that person has been kind to you, and try to understand how the kindness has affected your life. You can think about the times you’ve been supported by that person.
As you exhale, think about the ways in which you have been kind to that person.
Continue sending the same thoughts and feelings of kindness for several minutes.
Finally, when you’re ready, close your eyes and bring your awareness to the breath.
When we focus on others, we tend to see their problems, weaknesses, and failures.
In contrast, when we focus on ourselves, we tend to focus on our strengths and positive qualities. This allows us to recognize the power of the heart and develop our own loving kindness.
In this meditation, you will shift your attention between the people you know and yourself, spending some time on each.
Sit comfortably, and begin by noticing the sensations in your body as you breathe in and out.
Bring your awareness to your face and notice what you feel.
Notice any physical or emotional expressions of gratitude in your body, and bring your focus back to your breathing.
Notice the sound of your breath as it enters and exits your body.
Now think about someone you feel grateful toward.
How are you feeling? Do you feel peaceful, energized, and happy? Or do you feel stuck or stressed?
What does this person mean to you? What qualities do you admire in this person?
Think about what you appreciate about this person. Think about how you would like to be in this person’s place.
Who else do you want to think of right now?
You can repeat the phrases below to yourself, allowing your mind to be aware of the words and meaning, or you can let your mind drift off into the words.
May I have health and happiness. May I be free from suffering. May I be well and happy. May I live happily. May I be safe and protected. May I be successful. May I be peaceful. May I be at ease. May I be joyful. May I be happy. May I be strong and healthy. May I be loved. May I be blessed. May I be protected. May I be happy. May I be healed. May I be cared for. May I be well. May I be healthy. May I be protected. May I be happy. May I be peaceful. May I be safe and protected. May I be successful. May I be at ease. May I be happy. May I be strong and healthy. May I be loved. May I be blessed. May I be protected. May I be happy. May I be loved. May I be safe and protected. May I be happy. May I be well and happy. May I be healthy and strong. May I be loved. May I be blessed. May I be happy. May I be protected. May I be well. May I be well. May I be well.
After a few minutes, switch your attention to yourself. Notice any changes in your body. Are you feeling more peaceful? Does your mind feel lighter?
Remember to say these phrases to yourself, allowing the meaning to sink in
Practicing self-compassion is one way to support yourself.
Another way is to give love to others.
In this exercise, you will work with sending love to yourself and to others. This practice will show you how to connect the love you give to yourself to the love you share with others.
Start by inviting the energy of compassion into your body. Notice any discomfort or tension in the body and try to soften around it.
Bring to mind somebody you are grateful toward, even if it’s just the first thought that comes to mind.
Connect with the intention to cultivate an open and loving heart. If there is resistance, notice its presence without pushing it away. It takes time to open the heart, so don’t force anything.
Say a phrase slowly in your head, finding a rhythm. It may be helpful to offer a phrase with every exhale or with every other exhale.
Say: May I be filled with compassion for myself. May I accept and open to all that is happening within me, just as it is. May I be filled with love for myself.
Continue to practice phrases of self-compassion, connecting with the words as much as you are able. Say a phrase slowly in your head, finding a rhythm. It may be helpful to offer a phrase with every exhale or with every other exhale.
Say: May I be filled with compassion for others. May I accept and open to all that is happening within them, just as it is. May I be filled with love for others.
Continually work on this practice of sending love to yourself and others.
As you continue practicing, you will notice that your attention moves naturally to people and things that are suffering.
Be open to this natural flow of energy. It doesn’t mean you have to abandon your practice, but it does mean you may need to step back and offer a compassionate attitude in your mind.
It can be helpful to imagine yourself walking into a place of safety in order to send out more love to your heart.
At the end of the practice, bring your attention to the breath.
Close the eyes and bring your awareness to the sensation of the body breathing.
For the next few minutes, notice the body breathing. Inhale and breathe into your lower belly, then exhale and let the breath move from your lower belly to your upper chest.
Inhale and exhale from the navel, then exhale from the heart.
As you inhale and exhale, focus your attention on the breath.
After a minute or two of working with the breath, notice the thoughts in your mind. Observe them as they come and go, without engaging with them.
Notice any feelings that arise with the thoughts. Don’t judge these feelings or think they are
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