Day 11: (In Daily Life) Loving-Kindness

Welcome to Mindfulness Meditation Challenge, designed to help you build a meditation habit and seamlessly integrate mindfulness into your daily life. You can access this whole challenge through the playlist at the bottom of my profile on Insight Timer.

Think you're too busy for mindfulness? This track is designed to show you how simple it is to fit mindfulness of breathing into your hectic day. Today's track supplements the previous guided practice, so be sure to listen to it after this if you haven't already. But for now, I’ll share practical tips on weaving mindfulness into everyday moments, no extra time needed. I’ll give examples of when and how you can incorporate loving kindness effortlessly into your routine, even if you're constantly on the go. You’ll be surprised at how easily it can become part of your day!

Image Credit: By Leolo212 via Pixabay

Transcript

Welcome to this mindfulness meditation challenge. I was talking about how we can incorporate this into our daily life, Right? Firstly, After this life is going to be over and you are going to go back to your lives, Then I invite you to carry this, Whatever effect, Whatever you have experienced and every person that you meet, Whether it is a family member or a complete stranger, You know, In your heart, When you see them, Just wish them these lovely, Lovely wishes. It can be the ones that we practiced, It can be the ones that comes to your heart at that moment, Just wish them that kindness. Because I don't know exact phrase, I'm not able to remember, But it is a quote like, You know, Be kind because you never know what the other person is going through. So even if you cannot, You know, Show that act of kindness, You cannot do something, At least in our heart, We can wish them and just hope that that energy reaches them. So we both are benefiting, You know, You all experience that. How does it feel to wish someone happiness, Right? So it benefits us and that energy also benefits them. Yeah, So this is something that you can do, That every person that you meet, You can silently repeat all the four phrases, Maybe repeat just one wish of kindness to them. Other thing that you can do is when you wake up in the morning, Okay, So just think about the people that you're going to meet and just say those four beautiful phrases of kindness, Just wish them kindness. Because this way when we are, You know, Feeling compassion, This is us cultivating a compassion quality and the more we do this, The better our relationships would get. Because when we are feeling compassion, We can see that what are the needs of that other person, We can see past the facade or past those defense mechanisms and past everything, Past all the walls that they have built to protect themselves from hurt and just see the humanness in them. Just see, Okay, This person is needing that and yeah, It won't come instantly. But when we keep on practicing these beautiful practices, Then that quality of compassion comes and our interaction gets better. That anger also decreases. Yeah, So there are many, Many benefits of this practice. And do you guys know that when I started like this challenge and I asked, You know, Everyone that what is your intention, Like most of the people were like, I want to cultivate self-love, I want to reduce that self-criticism and I want to like, You know, That kindness and love that was the intention of so many people. And this practice and the practice that we did yesterday, So these heart-based practices, Not only help us be compassionate to others, But to ourselves, To recognize that we are also suffering, To recognize that, You know, Even though we behaved in this way, But what was the need that I was trying to fulfill so that help us be compassionate with ourselves and you cannot hate yourself into change, You can only love yourself into change. So it is hard to change that programming of self-criticism, But it will change. I am so very confident in this because I have changed myself. Few years ago, I used to be my worst, Worst enemy. I used to say that I am the worst enemy I could ever have because I used to be so critical of myself. And now when I see my talking to myself in a compassionate manner, I just feel so grateful and in awe that, You know, This can happen. I don't always show myself self-love, But it has become easier and easier with practice. And now I can say that 90% of the times I am compassionate to myself. So this is going to happen for you, Each one of you. Okay, So I was saying that how we can incorporate this practice. So when we do any mindfulness practice, Any meditation practice, Even just carry that into your day. So if you are like practicing loving kindness, Then just repeat the phrases with everyone that you meet, You know, Maybe during the commute, Every family member that you meet, Even every person in social media posts that you see. So the affirmations are, May you be safe, Then healthy, Then happy, And then live with ease. So like we all want to, You know, Live a life that is free from suffering and all that. So these are like the traditional phrases that we use in this practice, But you can modify them in your own language, You know, Whatever resonates with you in your own. What do you need in the moment? Or what do you think the other person needs in the moment? So this also helps us connect with our needs because at times, You know, We are just doing stuff and we don't tune into ourselves to know that, What do I need right now? You know, How often do we ask ourselves this, We are just doing stuff. Maybe we feel bad and then we tune into TV and we don't recognize that what do we need exactly, You know, When you are feeling sad, Then what do you need? Maybe you need a hug. So instead of, You know, Watching TV, If you hugged that person, Or if you hug even your pillow, Or just, You know, Put your arms around you, Then your need would have fulfilled and you wouldn't have to waste time. And then you wouldn't have been hard on yourself for, You know, Watching TV and wasting so much time or scrolling on social media and wasting so much time. So we don't tune into our needs. When I say that, Think what that other person might be needing, Then it helps us get into tune with what the needs of that other person and see past everything and see what this person might be needing at this moment. And similarly, Use that practice for yourself, What do I need at this moment? So after this practice, You can carry this practice into your day, You can use it in the morning, You can use it before sleeping, You know, Remember every person that you have interacted with, Maybe imagine them like you are holding their hands, You know, Everyone in a circle and just wish them, Wish all of them, You know, These wonderful, Wonderful wishes. This is us cultivating that skill. And we can just come up with creative ways of including these things. Similarly, If you're practicing any other practice, Right, Supposedly mindfulness of breath. So carry this practice during your day. So that's not the end of the practice. When I say open your eyes, That's not the end. That is the beginning. So like, Be aware of your breath until you can and then your mind will get here and there. You will do tasks, You will have stuff and then you will remember, You know, To come back to the breath and then just be with the breath. And then you will forget and do something else. And then whenever you remember, Come back to it. And whatever I'm talking about, Don't worry, I will share the recording of the practices you so you guys can come back. You guys can practice but you guys need to follow me for that. Because you won't be notified. I won't do it like tomorrow only because it takes time to edit and you know, It also take times like you know, One week to approve all of this. So when I will share all these recordings, I will make a playlist and I will upload all of these practices and maybe even more. Like in the future, I would do more lives or such and I will keep on updating that playlist. Yeah, Because I can see that it is benefiting people. And I really appreciate everyone, Everyone who stayed with us, Everyone who donated, Everyone who has followed me, Who checked out my content, Who left a review, Every single person who has been here. And yeah, And please, Please check out my content. I just want it to reach the right people. So please check it out. And if it was helpful, Then please consider donating. Okay, Bye. Thank you so much. Bye bye.

Reviews

thank you so much for this meditation !!
i loved it 🥰