Welcome to this mini-kindness meditation.
Begin by finding a comfortable and quiet space to sit or lie down.
Close your eyes if you
feel comfortable doing so or simply just soften your gaze.
Take a few deep breaths in through
your nose,
Allowing your lungs to fill with air and then exhale slowly through your mouth,
Releasing any tension in your body with each exhale.
Now bringing your attention to the
present moment,
Noticing any sensations in your body,
The weight of the body,
The feeling of
the ground or the chair supporting you and the gentle rhythm of your breath.
As you settle into
this moment,
Let your mind turn towards the idea of kindness.
Picture a warm and gentle light at
the centre of your chest,
Representing kindness and compassion.
With each breath,
Allow this light
to expand,
Spreading its warmth throughout your entire body.
Feel the kindness within you growing
with each breath.
Now think of someone in your life who could use a little extra kindness.
It
could be a friend,
A family member,
A colleague or even someone you may not know well.
Imagine
sending this person your warmest wishes for happiness,
Health and peace.
Picture the light
of kindness extending from your heart to theirs,
Surrounding them in a comforting glow.
Continue
to breathe deeply and send these positive thoughts to the person.
Imagine them receiving your
kindness,
Feeling a sense of warmth and support.
Now gradually bring your focus back to yourself.
Acknowledge that you too deserve kindness.
Allow the warm light to embrace you,
Filling you with
self-compassion and understanding.
And as you come to the end of the practice,
Taking a few
more deep breaths,
Feel the sensations in your body and when you're ready,
Gently opening your
eyes.
Carry this sense of kindness with you throughout your day,
Remembering that both
giving and receiving kindness can create a positive ripple effect in the world.
