Kindness Meditations
From 16Guidelines
8 Minutes reflection on Kindness
Sit comfortably with a straight back, relaxed hands, arms and shoulders. Keep your eyes closed or half open. Relax your mind. Take 3 deep and relaxed breaths. On the exhale you let all thoughts of where you just came from and where you are going to, leave your mind. Be mindful of your breath. Pay full attention to the sensation of the air passing through your nostrils. Sit like this for 2 minutes.
- Think of a situation where you have had a difficult time. Reconnect with the situation and try to feel it in your body.
- Be aware that everybody experiences the same kind of difficulties from time to time.
- Think of a person, whom you know, have a difficult time right now. Try to imagine how that person is feeling.
- Consider what you can do to ease his or her suffering. A telephone call, a letter, a visit? What can you say or do to help?
- Consider what your gesture will mean to the person.
- And be aware of the positive causes of the action.
- Rejoice in having prepared your mind positively for the future.
- Make a resolution, that in the future, for your own happiness and for the happiness of others, you will try to be aware of the suffering of others. And help in any way you are able to.
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