Hello.
Find a comfortable warm space to lie down and to reflect.
Welcome to this gentle mindfulness session in which we shall still the mind,
Soften the heart and to nurture the spirit by focusing on the concept of kindness.
Have you heard of the boy,
The fox,
The mole and the horse?
It is a little book with a big message and in it a question is asked.
What do you want to be when you grow up?
Kind says the boy.
I often ask people what is a word you would like to be remembered by.
For me the word is kind.
To me one of the most profound reasons why we are gracing this earth is to be kind.
Kind to nature,
Kind to other beings and kind to ourselves.
Without kindness in our soul we cannot reach a state of tranquility or the freedom that comes with it.
I am fully aware of the feelings I manifest when I am kind.
Equally I know the feeling of thinking unkindly of someone or acting unkindly towards another.
I detest the feeling in the gut that surfaces if I have been inconsiderate,
Judgemental or unhelpful.
Being kind is simply a pathway to peace.
One walks along the road without looking back into a world of remorse,
Culpability or shame.
And guilt is a curse and a waste of precious energy anyway.
Yet it is challenging to rid one's life of unkind gossip,
Self-righteous opinions,
Judgements and rumour-mongering.
Whether you are the perpetrator or the prey.
Playing either role is fruitless and is often considerably harmful.
And I am not adhering to spasmodic acts of kindness.
I am referring to a constant discipline of thinking and acting kindly at all times.
Yes,
At all times.
No exceptions.
Let us together spend some time mindfully focusing upon the breath.
Entering a quiet state.
A place to learn.
To observe.
To discover.
To expand.
Observe what arises through the breath right now.
What thoughts and emotions arise to the surface with each breath.
For a little while be aware of your breathing and allow it to take you within.
Let us observe the breath as you come fully into the present.
Witnessing the rise and fall of the breath and the flow of the breath throughout your breath.
And you can now just observe the breath.
As though you are witnessing it from afar.
The breath enters.
The breath leaves.
Receiving.
Releasing.
The breath enters.
The breath leaves.
Receiving.
Releasing.
The breath enters.
The breath leaves.
Receiving.
Releasing.
The breath enters.
The breath leaves.
Receiving.
Releasing.
The breath enters.
The breath leaves.
Receiving.
Releasing.
The breath enters.
The breath leaves.
Receiving.
Releasing.
And to now spend a little time mindfully focusing upon the heart center.
Entering a quiet state.
A place to sense,
To watch,
To discern.
To open wide.
Observe what arises from this center right now.
What thoughts and emotions rise to the surface with each heartbeat.
Allow the breath to guide you to the heart.
Just observe the heart center as you come fully into the present.
Witnessing the rise and fall of the breath and the gentle pulsing of your heart.
Come.
See the doorway to your heart and open it wider and wider.
Gently breathe in and out.
Release into the heart's core.
Feel its gentle pulsing,
Its gentle call.
Melt into your heart space as you inhale.
Do this again and again and again.
Observe the breaths as you keep your attention focused upon the heart center.
Each breath finding a greater depth into the heart's interior.
Pay attention to the heart.
What is it asking of you?
Forget what the mind is trying to do,
Drawing you away into its quandary.
What are you feeling deep within your heart?
Are you listening to it?
Slow down.
Pay attention to the pulse of the heart.
Be still within it.
Observe its messages.
Be kind to yourself.
Let go of what does not serve you.
Now bring to mind an act of kindness that has recently been bestowed on you.
Sense how this made you feel.
Now bring to mind an act of kindness that you bestowed upon another being.
Sense how this made you feel.
Now bring to mind an act of kindness that has recently been bestowed upon another being.
Sense how this made you feel.
Now bring to mind an act of kindness that has recently been bestowed upon another being.
Sense how this made you feel.
What does kindness do on a physical level?
What happens when we change our behaviour and thinking?
To what about you instead of what about me?
Did you know that you can physically ease anxiety by turning your mind and actions to acts of kindness?
Did you know that you can physically ease anxiety by turning your mind and actions to acts of kindness?
Deep down you know this already.
Next time you feel even mildly stressed,
Turn yourself away from you and towards someone who could benefit from a few moments of your time or energy.
The smallest act can make the biggest difference.
Anxiety and peace simply cannot coexist.
The breath enters.
The breath leaves.
Receiving.
Releasing.
The breath enters.
The breath leaves.
Receiving.
Releasing.
The breath enters.
The breath leaves.
Receiving.
Releasing.
The breath enters.
The breath leaves.
Receiving.
Releasing.
The breath enters.
The breath leaves.
Receiving.
Releasing.
The breath enters.
The breath leaves.
Receiving.
Releasing.
Rest.
Breathe with ease.
Enjoy these few quiet moments of deep connection to your heart.
There are a multitude of scientific viewpoints on being kind.
To quote David R.
Hamilton,
Who has carried out considerable research in this area.
On a biochemical level it is believed that the good feeling we get is due to elevated levels of the brain's natural versions of morphine and heroin.
Which we know as endogenous opioids.
They cause elevated levels of dopamine in the brain and so we get a natural high.
Often referred to as helpers high.
When we are kind we feel good and we make others feel good.
Both the benefactor and the recipient benefit.
Relationships are forged or strengthened through kindness and we attract like.
I'm often aware that kind people are surrounded by kind people and a feeling of warmth becomes prominent.
Imagine how fewer problems the world and we would have if we were constantly kind to each other.
So the most important and effective step.
Think kind thoughts and reach out from the heart rather than the head.
Kind thoughts become kind words which become kind actions.
But remember both kindness and unkindness can be contagious.
I'm greatly inspired and influenced by acts of kindness.
I am always in awe of the great generous souls.
The flip side of the coin is that many join the mob to fit in.
Citing one's agreement with the crowd and therefore opening the door to criticizing,
Judging and gossiping about others.
This is an adverse trail to travel.
In order to feel as though you belong.
Think on an intellectual level for a moment about this.
Being unkind can never make you feel good.
So we need to train our mind to think beautifully.
To see the gentle soft side of coexistence.
Without each other we cannot operate effectively.
We cannot live harmoniously.
We cannot be peaceful.
Again in your mind's eyes see the doorway to your heart and open it wider and wider.
Gently breathe in and out.
Release into the heart's core.
Feel its gentle pulsing,
Its gentle call.
Melt into your heart space as you inhale.
Do this again.
And again.
And again.
Observe the breaths as you keep your attention focused upon the heart center.
Each breath finding a greater depth into the heart's interior.
Pay attention to the heart.
What is it asking of you?
What are you feeling deep within your heart?
Are you listening to it?
Slow down.
Pay attention to the pulse of your heart.
Be still within it.
Observe its messages.
Be kind to yourself.
Let go of what does not serve you.
Now bring to mind an act of kindness that has recently been bestowed on you.
Sense how this made you feel.
Now bring to mind an act of kindness that you bestowed upon another being.
Sense how this made you feel.
Now bring to mind an act of kindness that you bestowed upon another being.
Sense how this made you feel.
It is one thing to think kindly of others.
But the undeniable truth is that you cannot be kind to others if you are not kind to yourself.
If you do not hold yourself in high esteem then how on earth can you do so with others?
Now bring to mind how you are feeling about yourself at this very moment.
And allow your heart to open to you.
To direct its warmth to your spirit.
Come to rest in the breath now.
Allow your body to release into the quiet earth.
And in the words of the novelist Henry James,
Three things in human life are important.
The first is to be kind.
The second is to be kind.
And the third is to be kind.
I cannot argue with that.
This is Anne-Marie.
Until we connect again,
I send you love and peace.
