THIS MOMENT IS YOURS
Kindness Practice
Cultivating goodwill
About this practice10:00Ready when you are
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A LITTLE TIME, WELL SPENT
Take this moment with you.
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SELF-GUIDED PRACTICE
How to practice
- Sit comfortably and let the breath and body settle for a moment.
- Begin with yourself or with a person who naturally evokes warmth, whichever feels easier.
- Repeat simple phrases slowly, such as may I be safe, may I be healthy, may I be peaceful, may I live with ease.
- Let the meaning of each phrase register without forcing a warm emotion to appear.
- Offer the same phrases to a supportive person, then a neutral person, and only later to someone difficult if it feels appropriate.
- If resistance, numbness, or sadness appears, include that experience kindly instead of treating it as failure.
- Return to the phrases whenever the mind wanders into stories about the person.
- Close by offering the phrases broadly to yourself and others, then rest quietly.
Stay comfortable. You can stop at any time or return to your natural breath.