Welcome to week seven of the Art and Science of Human Flourishing.
This is module three,
Connection,
And this week's focus is on interdependence.
In this week's practice,
We will be actively cultivating appreciation,
Gratitude,
And kindness towards the people we know and love,
As well as people we may not know so well,
But we see them in passing and they touch our lives in some way throughout the day.
This contemplative practice will build upon the mindful breathing practices with the addition of bringing forth the elements of visualization and repetition of a phrase to keep your mind focused.
These will be provided through the guided meditation in the form of a heartfelt wish of kindness and well-being directed towards others as well as oneself.
These phrases,
However,
Are only suggestions.
Feel free to use your own words or phrases that are perhaps more meaningful to you and express your intentions for things like wishing good health,
Happiness,
Peace,
And safety for ourselves and others.
As you settle into this meditation,
Allow each phrase to flow with the in-breath and the out-breath and notice what arises and welcome whatever arises with that same welcoming spirit of kindness and openness.
The goal of this meditation is simply to try and cultivate a heartfelt wish of kindness and appreciation towards all those with whom we are touched some way in this vast world of interdependence.
And as we do so,
To notice how it feels to cultivate kindness and appreciation within our own body and mind.
Now make yourself comfortable finding a stable but relaxed posture.
Let your body and mind fully arrive in this moment as I invite this sound of the bell three times.
The sound of the bell three times.
Take a few moments to allow your body and mind to settle into the present moment.
Noticing the breath.
Noticing different sensations in your body.
Noticing what's around you in your environment in terms of sound.
Keeping your mind present.
Noticing all these different elements with a non-judgmental open mind.
Now we will begin this practice by generating a wish for our own flourishing,
Our own well-being and happiness.
Repeating to yourself this wish that I may be safe and surrounded by a caring,
Loving,
Secure support system of friends,
Family,
Mentors,
And trusted others.
Allow yourself to silent repeat the phrase,
Breath by breath.
May I be safe,
Secure,
And at ease.
This moment of silence repeating this phrase to yourself,
May I be safe,
Secure,
And at ease.
Now imagine offering yourself the gift of feeling rested,
In good health,
And having a sense of vitality.
Allow yourself to silent repeat the phrase,
Breath by breath.
May I be healthy.
Finally,
Imagine yourself completely,
Completely relaxed.
Take peace with yourself,
With the people around you.
In silent repeat the phrase,
May I live in peace.
Now imagine offering someone you care about this kind of kindness and care.
This may be for you a grandparent,
A parent,
A close friend,
Or a mentor.
Choose somebody and reflect on how this person perhaps has continuously helped you,
Has been there for you in a time of need,
Has cared for you and loved you.
Allow a sense of gratitude and appreciation to naturally arise as you think about this person.
Imagine this person in front of you now and allow yourself to wish for their safety and feeling of being at ease and secure.
Imagine if it were possible to give them all the stability and support that they needed so you were offering them a gift.
Allow yourself to silently repeat the phrase,
May you be safe with each in-breath and each out-breath.
Now imagine offering them good health,
Abundant energy and vitality.
Allow yourself to silently repeat the phrase,
May you be healthy with each in-breath and each out-breath.
Imagine this person in front of you being truly well and healthy in their body and mind.
Now imagine that this person in front of you is living a life of meaning and fulfillment,
Full of pleasure and joy.
Allow yourself to silently repeat the phrase,
May you be happy as you breathe in and out.
Simply imagine your loved one in front of you at peace with themselves and the world around and silently repeat the phrase,
May you live in peace.
Now we will begin to shift our focus and imagine offering the same kind of kindness to someone who you don't know really well but has touched your life in some way,
Perhaps through a small service they have done for you like the person who served you food this morning or the bus driver of the route you frequently take or the person who cleans your dorm bathroom or locker room.
Bring to mind someone who you saw today or yesterday who helped you in some way.
Let a natural sense of appreciation gratitude arise for this person.
Bring to mind this person and imagine offering them the same wish of stability and safety in their own life.
Picture them now and silently repeat this phrase,
May you be safe and supported.
With each in breath,
Each out breath,
Imagining this person being safe and supported.
Now imagine offering this person good health and vitality.
Repeating silently to yourself,
May you be healthy as you breathe in and as you breathe out.
Imagine wishing for this person that they might enjoy a meaningful and fulfilled life full of happiness and joy.
Picture them and repeat the phrase,
May you be happy as you breathe in and as you breathe out.
Finally,
Imagine this person at peace with themselves and the world around them and silently repeat the phrase,
May you live in peace.
Now as we bring this meditation to a close,
As you prepare to move into the rest of your day,
Imagine bringing this practice into your actual day,
Finding people to whom you might silently offer this appreciation and kindness.
Offering appreciation and kindness to the many others known and unknown with whom you are interconnected and obvious or perhaps in small subtle ways.
You may even choose to start each day with this practice,
Bringing kindness to yourself and setting an intention to notice opportunities to offer kindness to others.
