Kindness This Mind Time practice focuses on kindness.
Kindness to yourself,
Kindness to others.
You can use this practice any time,
And it can be particularly helpful when you'd like to give yourself a little more appreciation.
It can also be really useful when you want to empathise more with others and relate to them better.
Like all the other Mind Time practices,
It can help to develop your aim,
Allowing,
Enquiry and matter awareness.
We'll be working with these in the practice over and over.
So,
Arriving and checking in,
Letting your eyes close or softening your gaze,
And maybe taking a few more purposeful breaths,
And just noticing what's here right now.
Noticing thoughts,
Feelings,
Sensations,
The changing flow of experience.
And coming now to the sensations that come with the breath,
With each in-breath,
With each out-breath.
Noticing whatever sensations are most obvious and vivid right now.
Could be the sensation of air coming in through the nose or mouth,
Or air moving up and down the throat with each breath.
Could be chest or ribs or belly rising and falling with each in-breath,
With each out-breath.
And staying curious here,
Feeling the particular sensations of this breath happening right now.
And the next breath,
And the next breath,
Each unique breath.
And expanding the awareness now to include the body.
Noticing sensations in the body right now.
Maybe contact between feet and floor.
Contact between the body and whatever you're sitting or lying on.
And during this practice perhaps noticing any critical thoughts that arise from time to time.
Thoughts which say things should be different,
Or the body should feel different,
Or the mind should be a certain way.
Just noticing that voice when it comes up.
Not trying to alter or change it,
But observing it for what it is.
It's just a thought.
So maybe inwardly saying,
Oh yeah,
There's that thought again,
And allowing the experience simply to be what it is in this moment.
And when we get caught up in critical thoughts like that we can be unkind to ourselves sometimes.
But when we begin to notice that we can aim with it,
Allowing that sometimes this happens,
We can enquire and feel what comes with it.
And with matter awareness we can see the process at work.
And in that way we can begin to choose a more kindly approach to ourselves and our experience.
After all,
The critical thoughts are just thoughts.
They come,
They go,
They're not the way things really are.
And noticing the breath and the body right now in this moment.
Now bringing to mind somebody you want to focus your attention on.
You might picture them in your mind or recollect the sound of their voice or in any other way.
Just bringing to mind a sense of this person.
Noticing how the body responds as that person comes to mind.
What sensations,
If any,
Emerge?
What thoughts or judgements come?
What emotions are here?
And just staying with this for a little while,
Allowing,
Enquiring,
Observing the thoughts,
Feelings,
Sensations,
If any,
That come up when this person comes to mind.
And if you're contemplating a positive relationship there may be positive emotions,
Happiness,
Contentedness,
Love.
There may be thoughts that are affirming,
Perhaps sensations of warmth and ease in the body.
And if you're bringing a difficult relationship to mind there may be tension in the body or thoughts that judge and criticise.
There could be feelings of anger or sadness or powerlessness.
There may be very different responses,
There may be none.
All of this is allowed.
Simply observing.
Letting what's here be what's here right now.
And continuing to hold that person in mind,
Just noticing what comes up as you contemplate the following statements.
In their lives they have been through both positive and difficult times.
Just as you have.
They have been happy,
Sad,
Hurt,
Hopeful,
Anxious,
Vulnerable.
Just as you sometimes have.
They have their own vulnerabilities and emotions.
They care,
Love,
Feel distressed,
Confused and scared.
Just as you sometimes do.
They make mistakes and misjudge.
Just as you sometimes do.
And finally they want to feel happy and healthy,
They want to be loved and respected by others.
Just as you.
Now finally bringing to mind something that you value in that person.
Noticing if you find that difficult or easy to do.
There's no right or wrong here,
Just noticing.
And coming to the end of this kindness practice,
Perhaps forming an intention around how you will relate to this person for now.
And in your own time bringing the practice to a close.
Getting ready to move into your next activity with an attitude of allowing,
With some enquiry,
With matter awareness.
