Lesson 1
How We Are Developing Kindness
Providing an Overview of the Course. Sharing the goals of this course, my understanding of kindness, the method we use to develop kindness as well as the course structure. I am wishing you a beautiful practice.
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Lesson 2
Establishing Our Foundation: Safety & Fertility For Kindness
This is our anchor our fertile foundation. Kindness is in harmony with safety and relaxation. Kindness is in disharmony with danger and tension. For this reason we will practice diaphragmatic breathing and softening to establish safety and relaxation. The softening skill will be used throughout the whole course as a facilitator to develop kindness.
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Lesson 3
Discovering & Activating Kindness
The aim of this practice is to arouse kindness for those who are not familiar with the experience of kindness. We will do so by using a gentle animal. Feel free to use whatever subject or imagination to activate kindness. If you can already activate kindness in a skilled way - feel free to just enjoy the story.
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Lesson 4
Kindness To A Friend
This practice will further support you in developing the skill in activating kindness as well as learning how to bring kindness to a friend. Feel free to use any being that you have a friendly relationship with such as a tree, a pet, family member, friend, and so on.
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Lesson 5
Understanding: Practice Tips & Attitudes
Any practice brings its challenges. In this lesson I will share the tips that helped me to make this practice as smooth has possible: From being gentle rather than forceful, patient rather than impatient, facilitating it via softness and more
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Lesson 6
Introducing Self-Kindness
A brief intro to how we are going to develop kindness towards ourselves, after we have practice kindness to a wild animal and a friend. I hope you enjoy this lesson and the next section of this course about bringing kindness towards yourself and becoming your own best friend.
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Lesson 7
Self-Kindness: Giving And Receiving Kindness
We start with self-kindness in this practice. By activating kindness towards a friend, followed by receiving it from our dear friend to bringing kindness directly towards ourselves. Learning to bring and receive kindness.
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Lesson 8
Self-Kindness: Perfect Nurturer
Further developing the skill of receiving kindness. This time we will use the method of the 'Perfect Nurturer'. Which is an imagined being with perfect nurturing qualities such as compassion, sympathetic joy, curiosity. You can shape them towards your harmony.
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Lesson 9
Self-Kindness: 360 Degrees
This practice aims to receive kindness from all directions. I imagine it as everywhere your mind goes, it will receive kindness. Understanding that kindness is available to be received from anywhere. I hope you enjoy this practice of filling yourself up with kindness.
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Lesson 10
Self-Kindness: Exchange Harshness With Kindness
This practice helped me befriend myself. By directly experiencing the benefit of self-kindness over the alternative of self-harshness, the mind will favor self-kindness and weaken self-harshness. Be advised to be very gentle in this practice, always having a foundation of sufficient softness.
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Lesson 11
Understanding: Empathy
This is an intro for the upcoming practices of bringing kindness to others via the understanding of empathy. As you have experienced kindness and the benefit from being happy so do others desire to be happy.
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Lesson 12
Kindness To All
Practicing kindness to loved ones and all beings in this world. This is our first step to bringing kindness towards not only those we have friendly relationship with all beings in this world. May all beings be happy.
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Lesson 13
Kindness To A Difficult Person
This practice might become a bit more difficult. Do this whenever you feel ready and start with a 'slightly' difficult person rather than a 'intense' difficult person. We will be practicing kindness towards a difficult person - cultivating an inner relationship of kindness rather than the opposite such as resentment, grudges.
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Lesson 14
Understanding: Kindness And Habits
Sharing my current understanding of habits in general and how it relates to Kindness. From how kindness manifests (frequency and intensity), Plasticity i.e., ability to change, facilitators and hindrances to experiencing kindness.
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Lesson 15
Self-Kindness: Self & Sensory Experience
This is a advanced practice. All that you experience, is all that you are. This is the perspective I am taking with this practice. By bringing kindness towards all your sensory experience you are bringing kindness towards all of you.
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Lesson 16
Understanding: Daily Kindness
From how to establish a daily practice to bringing kindness in to our daily lives. Understanding the difference between 'formal' and 'daily life' practice and how they relate to each other. May you be happy.
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Lesson 17
Fundamental Kindness
This practice brings our curiosity towards fundamental kindness - kindness without recipient. So far we have always related kindness towards a recipient. This allows you to either simply be with kindness in its fundamental form or to bring it towards anyone and anything.
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Lesson 18
Template Kindness Practice
This is an opportunity to refresh our attitude and explore however way we want to practice kindness. A strong encouragement to find your ways of activating and nurturing the kindness that manifests. May you be happy :)
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Lesson 19
Congratulations & How Progress Looks Like
Congratulations. I am glad that you practiced the skill in kindness. This lesson elaborates on how progress looks like and how to facilitate progress. I am sincerely wishing you all the best. May you be happy.
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