Kindness is the motivation for someone to be happy.
This is capacity we all have from the very beginning.
And this is one of the most important factors when we come to building connections with other people.
We can treat kindness like a skill and practice it.
To begin,
Take a moment to check in with your posture.
Try to find the posture that is comfortable,
Upright and relaxed.
Perhaps sitting on a chair or cushion,
Feeling both feet touching the floor.
You can choose either to keep your eyes open or closed,
Whatever feels more natural.
Formically intention for this practice,
You can say to yourself,
I want to strengthen kindness or to be fully mindful and present as I do this practice.
For the rest of this practice,
We will create a feeling of kindness,
Being mindful of each and every moment.
Taking a moment to focus on the breath,
Feeling how it moves inside your body.
Perhaps feeling the sensations in your abdomen,
In your abdomen,
Or in your chest,
Or in your nose.
Just notice whatever sensations are happening as you breathe in and out.
To strengthen kindness,
You can bring someone in your life to whom you feel a natural sense of warmth.
It could be anyone,
A friend,
A family member,
A pet.
Imagine this person is actually here in your present.
Start by noticing the connection you have with this person,
The care that you have for each other.
And now imagine expanding all the happiness into the world.
As you do this,
Repeating the phrase in your mind,
May you become healthy and satisfied.
May you become healthy and satisfied.
Feel free to change the wording if you like.
Taking a moment and repeating this phrase several times in your mind,
Expanding the sense of kindness.
As you repeat these phrases,
Imagine the growth of happiness and content,
Radiating more happiness and well-being.
Taking a moment and coming back to the breath,
Feeling its movement on each in-breath and out-breath,
And gently letting go this kindness practice.
When you are ready,
Opening your eyes,
Letting the body and mind rest for the few moments in a calm presence of awareness.
You can practice this simple technique with anyone.
You can do this with your friends and loved ones,
People you meet throughout the day.
And once you get more familiar with this practice,
Even with people you find challenges.
Before finishing,
Give yourself a formal intention to practice it several times throughout the day.
You have to start somehow.
When you remember,
Just pause,
Notice what's going on,
Who you're with,
And repeat the phrase a few times,
Wishing them to experience happiness and well-being.
