10 Minute Meditation On Giving And Receiving Generosity

In this meditation, we start with steadying the body, then we ponder on receiving from others and giving generosity to others. I also mention some interesting research I read on the topic of generosity from a white paper called "The Science of Generosity" done by the Greater Good Science Center at UC Berkeley.

The background music is from NaturesEye on Pixabay.

Cover image is from Domenic Hoffmann on Pixabay.

Transcript

Welcome to this meditation on generosity.

Take a second to settle in,

Find a posture that's comfortable but aware.

Relax your forehead,

The outside corners of your eyes,

Your cheeks,

Your jaw,

And your shoulders.

Let go of any tensions you might be holding and bring your attention to the present moment to your best ability.

If it's comfortable for you,

You can close your eyes or simply soften your gaze.

Notice the falling and rising of your body as you breathe.

Notice how natural it is.

For today's practice,

First I invite you to think about the time when you received generosity from someone else.

It might be the smile of a stranger,

Some encouraging words from a mentor,

Or a surprise gift.

Try to remember how you felt at the moment and how the memory makes you feel right now.

Perhaps there is a sense of warmth,

Of ease,

Or gratitude.

Sit with it for one moment longer.

Allow it to feel real and present.

It's something we all look forward to and it can come again.

And now let's bring to mind a time when you offered generosity to someone else.

What happened?

What did you offer and why?

Regardless of the result,

How did even acting with a kind intention make you feel?

Although we cannot change the past,

Tomorrow and the next moment is full of opportunities to act how we truly aspire to.

Generosity can be understood as giving to others without expecting returns.

Studies have found that acts of generosity,

Even if small,

Can benefit our physical and psychological well-being.

It can bring a sense of vitality,

Improves our self-esteem,

And even lower the risks of burnout at work.

Perhaps most interestingly,

Generosity itself seems to be contagious,

Meaning one act of generosity can inspire more of the similar nature.

As we come close to the end of this session,

Slowly bring your attention to the present moment.

Open your eyes if they were closed and gently stretch your body if you feel like so.

I thank you for taking the time to do this practice.

And as you carry on with your day,

Know that the spirit of generosity is always within you.