10,000 Things

This audio track was adapted from the teachings of Rick Hanson. The guide instructs listeners to adopt a comfortable, dignified posture and focus on the sensation of their breath. Listeners are then prompted to bring to mind a situation where they felt wronged by someone and carefully examine their reactions, such as anger or resentment. The meditation guides you to reflect on the numerous biological, developmental, personal, and situational factors—the "10,000 things"—that influenced that person's behavior, ultimately fostering a broader perspective and compassion.

Transcript

This is the 10, 000 Things practice, Which is adapted from Rick Hansen's 10, 000 Things. So finding a posture that's dignified. Comfortable, Perhaps sitting on a chair. Leaning back with your shoulders back. With your hands in your lap or wherever feels comfortable. So relax and steady the mind. And start by focusing on the breath. Just the in and out. Feel the air coming in. And leaving your body. And now if you want you can close your eyes or soften your gaze. Bring into mind a situation in which you feel someone has wronged you. Coming mindful of your reactions to this person. Especially the deeper ones. Do you feel angry or resentful towards them? Now we're going to reflect on some of the various causes, The 10, 000 things that have led this person to act in the way that she or he has. Let's start considering the biological factors affecting them. Pain. Age temperament. Perhaps intelligence. And let's consider the realities of their life. Race. Gender. Class. Responsibilities. And daily stresses. Consider whatever you know about their childhood. And now consider major events. In their life as an adult. Consider his or her mental processes. Personality. Values. Fears. Triggers. As well as hopes and dreams. Consider their parents in light of whatever you know or can reasonably guess about them. Consider too the factors that may have shaped their lives. Reflect on the historical events and other forces that have formed the river of causes flowing through his life today. Look inside yourself again. Do you feel any differently now? Do you feel any differently about yourself? This practice is good. To complete whenever you're feeling wronged or if something has triggered you and just to really get a bigger picture about the person and everything that's affected them up until this moment. To allow some compassion. To come through. Thank you.