Just Be Kind

Imagine if our first impulse in the face of frustration, anger, or fear was to pause and remember: "just be kind." What would our families look like… our workplaces… our communities… if kindness guided our choices? What would the world look like if kindness guided our politics as well as our personal lives?

Background music: The Shiny Moon by Narek Mirzaei of Music of Wisdom, Photo: Unsplash

Transcript

Dear friends,

Welcome to this meditation,

Encouraging a simple three-word practice.

Just be kind.

So make sure you have found yourself a comfortable position.

Allow your hands to rest gently wherever they feel at ease.

You can close your eyes if you wish,

If you find that helpful.

The important thing is to relax.

Let your body come to a place of rest.

Release any tension in your shoulders.

So let them drop and relax.

And in the same way,

Remember to unclench your jaw.

Release any tension in your face.

Let go of anything that might be holding you back from being just here in this present moment.

There'll be plenty of time later for anything that needs attention.

We are inclined to fall into the habit of shallow breathing.

So take a slow,

Full,

Gentle breath in.

Hold for a second or two,

And then let your breath out fully.

Again,

Slowly in,

Holding for a second or two,

And then breathing out fully.

And maybe we'll try that one more time.

A deep breath in,

Hold,

A full,

Relaxing out-breath.

And now let your breathing return to its normal rhythm,

But in a state of awareness.

Breathing in,

I notice that I'm breathing in.

Breathing out,

I notice that I'm breathing out.

Breathing in,

I notice that I'm breathing in.

Breathing out,

I notice that I'm breathing out.

And with each breath,

Relax even more,

And allow your body to fully arrive in this present moment.

Let your weight sit into your chair,

And notice how your body is supported by the good earth.

All is well in the here and now.

Nowhere to go,

Nothing to do right now,

Except to be here,

Relaxing in this present moment.

This present,

Wonderful moment.

Breathing in,

I notice that I'm breathing in.

Breathing out,

I notice that I'm breathing out.

Relax.

This is your time for stillness.

This is your time for rest.

And from this place of calm,

We can begin our reflection on those three simple words.

Just be kind.

The idea for this came to me because in the last little while,

Fran and I have been on the receiving end of some extraordinary acts of kindness.

From people who have gone beyond the call of duty.

This has filled us both with a great sense of gratitude.

Thinking of how wonderful it is that some people seem to have this natural goodness.

They don't seem to have to work at it at all.

The rest of us seem to have to wake up in the morning and renew this resolution to be kind and good just for today.

But I'm sure we all know people who are in essence good.

And apparently without any studying,

Any training,

Any effort,

It's just wonderful to be exposed to people like this.

We can admire people because they're successful,

Imaginative,

Intelligent,

Wise,

Strong.

All the things that make people successful in the sight of the world.

But you know,

The most important thing as we go through life is to carry out a very simple command.

Just be kind.

These are three short words.

They're easy to remember,

But it's not always easy to live up to them.

Just be kind.

Kindness isn't just a sentimental gesture.

It's an act of determination to make this world a better place.

An act of determination to step outside ourselves.

Step outside our own needs and to notice the needs of another person and to respond with care.

It's never been more important for us to practice kindness.

We live in a world that rewards speed,

Competition,

Self-interest.

Kindness is the opposite of these habits of self-interest.

Kindness keeps our humanity alive and it doesn't require huge gestures.

There are so many everyday opportunities for kindness to be expressed.

A stranger holds a door open.

Someone gets up to allow someone else to sit down.

A neighbour checks in,

As someone did on us today.

Bringing a bunch of flowers to a friend and asking,

How are you today?

A friend listens without offering solutions or rushing to judgement.

These are all examples of kindness in action,

Day by day.

These acts rarely make the headlines and it would be a very sad day for our world if they did.

But these quiet everyday actions hold our communities together.

They help us all to feel a sense of belonging.

Just be kind.

Now kindness doesn't mean that we have to know or agree with the other person.

It doesn't mean that we have to be all singing from the same hymn sheet.

We don't need to share beliefs or even know what the beliefs are.

We don't have to share preferences in order to treat one another with respect.

And even if we disagree with someone,

We can always choose words and actions that heal instead of harm.

That build up instead of knock down.

Religious leaders,

Sages and poets have been telling us for centuries of the importance of kindness.

And now science confirms what they have been telling us all along.

Kindness benefits not only the receiver,

But also the giver.

It has been shown that acts of compassion lower our own stress levels.

These acts of kindness strengthen our relationships.

We live in a world where loneliness is on the increase.

And these acts remind us that we are not alone.

They remind us that we belong,

That we matter.

Living a kind life is not only good for others.

It makes a huge difference to our own well-being as well.

So the message of today's reflection is just be kind.

Just be kind.

Imagine if our first impulse in the face of frustration or anger or fear was simply to pause and remember these words.

Just be kind.

What would our families look like?

Think of our workplaces,

Our communities.

If kindness was to guide our choices.

What would the world look like if kindness guided our politics as well as our personal lives?

The question is,

Can this practice of just being kind make any difference?

Because we know that none of us can change the world single-handedly.

But each of us can change the atmosphere of the space we occupy.

And this is really important.

A smile,

A listening ear,

A word of encouragement,

A gesture of patience,

A helping hand.

Everything we say and do has an effect on the people around us.

These small gestures of kindness send out ripples.

They encourage other people to be kind as well.

And just like the butterfly effect,

You know about this.

It tells us that the flapping of a butterfly's wings in a faraway corner of the world can give rise to a storm thousands of miles away.

We may never see the result,

But these small everyday acts of kindness can actually change the world in ways we may never see.

So let this be our practice.

Even in the rush of everyday life.

Not only in moments of joy,

But even in times of difficulty.

Times when we might be feeling tired or irritated.

Times when we attempt to speak harshly or to turn away.

What can we do?

What are we to do?

We pause,

We breathe,

We choose kindness.

And once again,

We decide to just be kind.

It's a simple path.

Only three words wide.

But it will lead us to a gentler,

More humane world.

We'll have a one minute pause for reflection now,

Before a closing prayer.

I'd like to end this meditation with a prayer from Shantideva.

May I become at all times,

Both now and forever,

A protector of those without protection.

A guide for those who have lost their way.

A ship for those with oceans to cross.

A sanctuary for those in danger.

A lamp for those without light.

A place of refuge for those who lack shelter.

And a servant to all in need.

For as long as space endures,

And for as long as living beings remain,

Until then,

May I too abide to dispel the misery of the world.

Words from Shantideva.

So until you check out another of my meditations,

Or until you come back to this one again,

May you be well.

May you be happy.

May you be at ease.

And every day,

Make the resolution that can change the world.

Just be kind.

Namaste.

Reviews

Absolutely Beautiful & so True! 😍
Thank You!
Thousand times Thanks.... 🥰

Have a Blessed & Beautiful Day.
Namaste 🙏 😘

I hope some day I can pass on Tony's simple words of wisdom to the receptive ears of my kids.

Thank you for this simple yet very important reminder, Tony. Sending you and Fran peace and blessings from America.

Beautiful kindness epitomised in this gift of yours Tony. Thank you.

A sublime reminder of what we can BE now to everyone around us. 🙏🏼🕊️🙏🏼

Thank you Tony from sunny blowy Elgin! Beautiful.
🙏🕊💖🌻

A wonderful meditation near and dear to my heart. Thank you 🙏.

Thank you! Tony Brady talks with the voice of a true awaken teacher.

We never forget those pivotal moments when someone unexpectedly surprises us with kindness. It gives us deeper strength and restores our daily being. Thanks, Tony! (PS my exhibition went beautifully!).

Beautiful, uplifting and inspiring meditation and message. Thank you. 🙏

Hello Tony, this was such a beautiful meditation. It went straight to my heart 💜. I loved it so much and will listen to it whenever I can. It made me feel so good and happy! I was moved to tears listening to the prayer Tony and the beautiful music playing softly in the background brought back memories of the peace and love and kindness that exists in the “Emerald Isle”! Thank you ever so much for a gift which is still resonating within me. I hope you and Fran are well. With love and gratitude, Tanusree ❤️🤗🙏.

What a beautiful reminder for today and always. I’m glad that you have been blessed by others around you. Be well🙏

Beautiful way to begin this Sunday. Thank you Tony. In this often difficult timeline, the best thing that we can do is to be kind. Blessings to you.

Beautiful words,if only more people would practice these words, thank you 🙏

This was such a beautiful meditation. I truly believe that you, Tony are everything that this meditation encompasses. All that you bring us here through Insight Timer and all that you bring to our hearts and to our mindset in order to make this true. You are everything that this encompasses. Brightest, blessings and so grateful for you and all that you give us. Namaste 🙏

Thank you Tony. This is a beautiful meditation. May I share one of my favourite quotes ... "There are three ways to ultimate success. The first way is to be kind. The second way is to be kind. The third way is to be kind." Fred Rogers. Namaste 🙏🧡

This was beautiful Tony! You always have such uplifting meditations with good messages.
Our world needs more kindness and people like you spreading joy to all.
Fall is here in Alaska and winter preparations are almost complete.
Sending love to you and Fran and hoping all is well. 🙏🏻💕

Your timing is excellent dear Tony; this is so needed in today's world and I really took this in, particularly today. Thank you so! May all be well. 🙏❤️🙏❗️

Wonderful, SIMPLY wonderful. Those few simple words Tony can indeed change the trajectory of our planet. Thank you for being that voice of kindness 🙏🏻

Amen dear Tony ! One person at a time . Kindness is the answer and I pray our world may heal ! Thank you !