Welcome to this daily practice.
In today's practice,
We'll be giving kindness to your mind and thoughts.
This is a self-compassion practice to help establish a positive relationship with one's internal thought processes.
So,
You may notice that your response to the mind and its thoughts is not always rooted in kindness and gentleness.
Traditionally,
Loving-kindness is practiced toward a person,
Even if that person is yourself.
However,
You can direct this same sentiment toward the mind itself.
So,
This is loving-kindness for the mind.
So,
With this practice,
You can learn to respond to the mind with greater acceptance.
This helps you see more clearly and not get caught up in reacting to each and every thought.
So,
To begin,
Sit in a way that feels healthy and conducive to mindfulness.
Listen to your body and make any adjustments to find a comfortable posture.
Begin with a few minutes of concentration practice,
Bringing your attention to your body breathing and gently train the mind to focus on the body breathing,
The whole body breathing.
So,
With each in-breath,
You feel the body rise,
And with each out-breath,
You feel the body falling.
Anytime you notice your mind has wandered,
You are simply coming back to this practice.
The practice of bringing focus,
Keeping your awareness of the breath as your anchor,
Simply notice when a thought arises.
You may label it or note its contents,
But focus on responding to it with gentleness.
Whether the thought is pleasant,
Unpleasant or neutral,
Try to bring some patience to the thinking mind.
When a thought arises,
Offer a phrase of loving-kindness toward the mind and the thought.
You may try using one of these phrases,
You may try using one of these phrases,
May I be at ease with the mind?
May I be at ease with this thought?
May I be at ease with this thought?
Thinking Mind Gentle Mind Reconnect with the intention to respond to your thoughts with kindness over and over again.
Anytime you notice any thought,
Maybe just simply starting by bringing a smile to your face saying,
Ah,
Here's another thought.
When the mind wanders off,
Just come back to the breath and pay attention when a thought comes up.
Simply bringing a moment of mindfulness into your practice.
Gently offering the phrases of loving-kindness and return to your desire to be at ease with the mind.
May I be at ease with this thought?
May I be at ease with the mind?
May I be at ease with this thought?
Thinking Mind Gentle Mind Reconnecting with the intention to respond to your thoughts with kindness over and over again.
You may even try offering a phrase to the wandering itself if you notice your mind has wandered.
May I be at ease with the mind wandering?
May I be at ease with this thought wandering?
Wandering Mind Gentle Mind Reconnecting with the intention to respond to your thoughts with kindness over and over again.
Simply being here with these phrases of loving-kindness to your mind.
As we slowly complete this practice,
Make a dedicated effort to carry it with you during your day.
Pause and offer the mind and thoughts a few phrases of loving-kindness.
When you are waiting in line,
Walking to your car or checking your emails,
Gently come back to the steady rhythm of your breath.
Open your eyes to slowly return your awareness and attention to the world around you.
This has been a practice in giving kindness to your mind and thoughts.
With loving-kindness.
This has been Nikhil with your daily practice.
Thank you for tuning in.
Thank you for being here.
Hope this practice brings you peace.
