Kindness

Kindness

Start by assuming a comfortable yet dignified position either siting up on a chair or cushion or laying down. Think of the spine as a straight line from the numbers six and twelve on the face of a clock. If sitting, we are sitting upright but not uptight. Our spine is straight but our shoulders and jaw are relaxed.

Once you are situated, invite yourself to close your eyes or allow your gaze to drop down to nothing in particular. The mind likes to use sight as a way to hijack our attention so let’s not give it any visual tools to choose from.

Next, take a few deep, cleansing breaths in through the nose and out from the mouth. Then settle into whatever breathing pattern and fashion feels right to you. Notice the sensations as the breath passes in and out of the body. Paying attention to the breath point at the tip of the nose where we first experience the incoming air. Noticing bodily sensations as the torso expands and then relaxes with each breath cycle.

Today we are going to practice a Kindness Meditation. Before we can be kind to others, we must first learn to be kind to ourselves. I am going to share some phrases and ask you to silently repeat them to yourself.

May I be well

May I be safe and free from harm

May I be happy and filled with joy

May I be at ease and free from stress, illness and pain

May I be well

Now bring to mind someone you deeply care about. Visualize them sitting directly across from you. Feel free to insert their name and say to them:

May you be well