This is a daily reflective meditation practice from Buddhism Guide.
Sit on the floor or on a chair if that's more comfortable for you.
Sit with your back straight but don't lean.
Just support yourself in a posture of balance.
If you're in a chair,
Keep your feet flat on the floor.
Now gently close your eyes and just open them slightly to let some lighting.
Or keep them lightly closed if you prefer.
Now generate a positive motivation in your mind.
Think that you're sitting so you can act with more wisdom and compassion in your life to avoid unnecessary suffering for yourself and others.
Now take three deep breaths to relax your body and expel any tension.
Mentally review the time from when you got up in the morning until the present moment.
Recall how you behaved and interacted with others.
Bring to mind those trigger points,
Those moments that your thoughts,
Your speech or your behaviour were unskillful.
Those times emotions got sparked and you became inflamed.
For more information visit www.
Mooji.
Org For more information visit www.
Mooji.
Org Look clearly at the consequences that played out within yourself and those around you.
Try to be non-judgmental and objective.
Just recall what happened.
Thank you.
Understand clearly that each time you act out in these ways,
You are strengthening the habit to repeat such behaviour.
Recall your commitment to a path of change.
Each time you repeat an unskillful behaviour,
You are putting obstacles in your way.
Contemplate this for a moment.
Examine ways you can avoid such reactive behaviour in the future.
Perhaps you can commit to disengaging or pull back from people or environments that trigger such actions.
Maybe you can put in more effort to be mindful and practice restraint.
Contemplate this for a moment and make a clear but achievable commitment for change.
Thank you.
Again,
Bring your mind back to the day that has passed.
This time,
Recall those times when you behaved skillfully,
Both on your own or in your interactions with others.
Thank you.
Reflect on the causes that triggered such behaviour.
Recall how this made you and those around you feel.
Thank you.
Understand for a moment the power you have to repeat and strengthen this behaviour in future.
Give yourself a big thumbs up.
Thank you.
To increase a mindful awareness that helps bring positive change into our lives,
We will practice mindfulness of the breath for a few minutes.
Recheck your posture and ensure your back is straight and relaxed.
Take three deep breaths to relax your body again and expel any tension that has built up.
Gently move your attention to the breath.
Bring your focus down from your head to the rising and falling of your abdomen as you breathe in and out.
Do not force the breath in anyway,
But just allow it to occur naturally.
Leave it as it is.
Simply,
Mindfully observe the rise and fall of your abdomen.
If your attention becomes distracted,
Relax and gently return to the breath.
Thank you.
Thank you.
Thank you.
Thank you.
