Memories of kindness at work.
We're starting by finding a comfortable relaxed meditation position.
Back failure,
Bright hands gently resting in your lap or by your side,
My own as to loosen and drop.
Feet flat on the floor if that's comfortable for you and if you wish gently allowing the eyes to close.
If not just softening the focus and neutral point on the floor a couple of feet in front of you.
And stop by turning your attention inwards to the breath.
Just noticing what it feels like to breathe.
Breathing in,
You're aware that you're breathing in.
Breathing out,
You're aware that you're breathing out.
Now straightening and forcing,
Just gently allowing the breath to deepen slightly and trying to keep the in-breath and out-breath of equal length.
You may find it useful to count to three or four on the in-breath and the same on the out-breath.
You may prefer to use a phrase,
I know I'm breathing in,
I know I'm breathing out.
Whichever works best for you.
So right now we're just doing two things,
We're noticing the felt sensations of each breath and we're gently regulating and equalizing the breath with the help of counting or a phrase.
And if you notice that your mind begins to wander,
Drifting into thinking,
Planning,
Remembering,
Judging,
Fantasizing,
It's okay,
It's what our minds do,
There's nothing wrong,
There's no need to judge.
We're not trying to stop our thoughts or push them away.
We're just choosing not to get involved,
No need to engage in thinking,
Just let the thoughts be.
Acknowledge them,
Let them go and gently come back to the breath and back to the counting or phrase each time.
Maybe allowing a little bit more attention to rest on the out-breath,
Noticing what it feels like as you release each breath.
You may notice the body's natural tendency to relax and soften as we let go of the breath.
Maybe the mind can learn from the body.
Body releases the breath,
The body relaxes,
The mind releases involvement with thinking,
The mind begins to settle.
Now letting go of the counting or phrase and just allowing the breath to return to its usual rhythm.
Just gently turning your attention to what it feels like to be sitting here right now,
Not seeing the contact with the surfaces supporting you.
A little pull of gravity on the soles of the feet,
Sensations of pressure on the back of the thighs,
The weight of the body resting.
Maybe allowing a sense of being held and supported on the ground beneath you.
No need to make any effort.
Now gently thinking back to a time in your work life when someone's helped you at work,
When someone's been kind to you at work.
Maybe a colleague,
Client,
Customer.
When someone's been kind to you and it doesn't have to be a big grand gesture,
Maybe just someone just asking how you are,
A smile.
Maybe helping you with a difficult challenge at work.
Saying if you can just recall in as much detail as possible this kindness you received at work.
Maybe remembering where it happened,
Time of day,
Any sounds,
Location.
Just bring back this memory in as much detail as you can.
If you recall how it felt to receive kindness and support from a colleague,
Kindness and support from someone at work.
As you reflect on it now,
How does it feel?
Is there any physical sensations,
Any emotions or thoughts that arise?
Without getting involved,
Just noticing how it feels right now.
How does it feel when you receive kindness at work?
By letting go of that memory and saying if you can bring to mind a time when you were kind to somebody at work.
Maybe a colleague,
Client,
Supplier,
Someone within your network.
Just recalling a time when you offered kindness and support to someone.
I'm seeing if you can recall as much detail where you were,
What you were wearing,
The time of day,
Weather.
Bring as much detail as you can.
Seeing if you can recall how it felt to offer support and kindness to someone at work.
As you rest your attention on this memory,
Noticing how it feels now.
Any physical sensations,
Any emotions or thoughts that arise.
Without getting carried away with any stories,
Without getting involved,
Just noticing what arises for you as you recall being kind to someone else,
Kind to someone at work.
How does it feel to be kind at work?
Letting go of that memory.
Gently opening your eyes as we bring this practice to a close.
