Welcome to today's meditation,
Being kind,
Find a comfortable place to rest your body.
You might be sitting in a chair or on the floor.
Maybe you're lying down.
Wherever you choose,
Settle in,
Notice what's supporting you.
And take a deep breath in through your nose,
Exhale,
Let it go.
If it feels okay,
Closing the eyes or finding a soft gaze,
Taking a quick scan of the body,
Noticing any areas of tension,
See if you can let them go.
Sometimes that's the jaw or that area between the eyebrows.
Maybe you're clenching your fingers.
Let it all go.
Give yourself this gift of being here now,
Present.
Take a great big inhale in a deeper exhale out.
And now bring awareness to the breath.
No need to control it.
Simply noticing each inhale and each exhale.
The body breathing on its own.
No intervention on our part.
Any time your mind begins to wander,
And it will,
You can come back to noticing each inhale and each exhale,
Using the breath as an anchor.
Kindness is a gift everyone can afford to give.
To friends,
Family members,
Strangers,
Even people we don't like.
Most importantly,
Ourselves.
What would it mean for you to allow kindness to be part of this moment right now?
Allow this to land in your body and notice what arises,
Without judgment,
Simply observing.
Take a great big inhale and even bigger exhale.
Asap said,
No act of kindness,
No matter how small,
Is ever wasted.
Bring to mind a moment where you were struggling.
Gently see that version of yourself and imagine being kind in that moment.
What would you say to yourself?
Notice any resistance here.
As you're being kind to yourself,
Maybe saying things like,
You're doing your best,
You don't have to do it all alone,
You're enough exactly as you are.
And sometimes,
We meet resistance.
Take a deep inhale,
Bringing kindness in.
A bigger exhale,
Letting it go.
Resistance is coming from an illusion of fear.
Fear of failure,
Fear of embarrassment,
Fear of letting someone down.
So many different fears.
My friend,
You can flip the script by being kind.
Kindness comes from leaning into love.
Take a deep inhale,
Bringing in love and kindness.
Exhale,
Letting go of fear and resistance.
Brene Brown says clear is kind.
Imagine now,
Going out into the world,
With this love and kindness in your being,
And spreading this.
Maybe you start by meeting a friend.
How would you practice being kind?
What would that look like?
Maybe listening more deeply?
Being more honest or vulnerable?
Showing up when you don't really want to.
Sometimes,
Being kind is soft.
And sometimes,
Being kind is strong.
Take a great big inhale.
Exhale,
Letting it go.
And finally,
Imagine going out,
Being kind,
Having your kindness energetically exude from your body,
Throughout your day.
Maybe you start going through your day with a loving kindness mantra.
May you be safe,
Happy,
Healthy,
And at peace.
Saying this for yourself,
And sending it to everyone.
Those you know,
Maybe even those you've never met.
Repeating in your head,
Or maybe out loud.
May you be safe.
May you be happy.
May you be healthy.
May you be at peace.
Take a great big inhale.
Exhale,
Letting it go.
Kindness to yourself.
Kindness to others.
Kindness as a way of being.
Will change you.
It will change the people around you.
And maybe,
It will change the world.
Begin to bring your awareness back to your body.
Maybe you begin to wiggle your fingers and your toes.
You notice the sounds that are around you.
And most importantly,
You notice this shift in you.
It may be subtle,
But you know it's there.
You feel it.
Take a great big inhale.
And a bigger exhale.
Gently blinking the eyes open.
Very much aware of your surroundings.
Very much aware of what you have created.
Take this with you.
And come back to it anytime.
From my heart to yours.
