Memories of kindness exercise.
Starting by placing the body in posture.
A posture that is alert,
Dignified and kind to the body.
Sitting comfortably with a sense of ease.
Now bringing to mind our intention for this practice.
An intention to cultivate and explore kindness within our lives.
And spending a moment reflecting on our motivation for doing this.
How this can be of benefit to us and also of benefit to those around us.
And beginning by settling the mind.
Becoming aware of the breath.
Beginning by lengthening and deepening the breathing.
Noticing where you can feel the breath in the body.
Breathing to a count of three or four as you inhale.
And to the same count as you exhale.
Noticing any movement in the body.
The rise and fall of the belly.
The chest expanding and relaxing.
And noticing the air within the nostrils.
And perhaps there's all sorts of activity going on within the mind.
And that's absolutely fine.
Noticing whether there's a tendency to relax within the body as you exhale.
And seeing if it's possible for the mind to learn from the body and soften.
Allowing thoughts to come and go as they please.
And now letting go of counting.
And allowing the body to breathe itself.
Shifting our attention to the body.
Noticing any tension or any tingling.
Noticing the contact of the body on the ground or cushion or chair.
The whole body is supported by the ground and surrounded by space.
Letting go of having to do or be anything.
And if the mind wanders,
Bringing it back to the awareness of the breath.
And now bringing to mind a memory of a time when someone was kind to you.
Noticing this memory to emerge in its own way.
Remembering how that person made you feel when they were kind to you.
Simply noticing what happens and remembering that there is no right or wrong way to feel.
Noticing any thoughts,
Any emotions or sensations within the body.
And allowing yourself to feel whatever arises in this moment.
Noticing any resistance or numbness.
Whatever you feel,
This is okay.
And now letting go of this memory.
Coming back to the body.
The space surrounding the body.
And noticing the breath.
And now bringing to mind a memory of when you were kind to someone else.
It may take a moment for this memory to emerge.
Allowing it to unfold naturally.
Recalling how you felt when you were kind to this person.
Noticing any thoughts,
Emotions or any feelings within the body.
Noticing any warmth or resistance as you recall this memory.
And now letting go of this second memory.
Noticing the body and the breath.
The space around the body.
And finally bringing to mind a memory of when you were kind to yourself.
Recalling the detail of what happened.
Noticing how you felt,
Any thoughts and how this felt within the body.
Allowing yourself to experience whatever feelings are present in this moment.
Being familiar with any felt sense of kindness or any felt sense of resistance.
And slowly letting go of this memory.
Coming back to the body.
Noticing any sensations.
Noticing the space around the body.
And allowing yourself to be supported by the breath.
And as we come to the end of this practice.
Noticing any feelings.
The body resting on the ground.
Mindfully aware.
