Mindfulness Activity #149

Mindfulness Activity #149

Loving Kindness Series Day 19

Good Morning! As you read this email, take a moment to reflect on your practice the last 2 weeks. Do you notice any effects outside of your practice time? Sometimes, we can sit, but it doesn’t feel authentic. When this happens, we can become frustrated and give up on practicing. A crucial ingredient for loving kindness to be effective is starting from the place of an authentic, natural pleasant emotion. Sometimes, though, we just aren’t feeling that. One suggestion by teachers is to watch something that shifts you into a pleasant mood before you begin your practice. Watch this 1.5 minute clip of a little girl who is “at ease” and in the present moment. When you are finished, proceed to the practice.

Now, sit tall, breathe and really try to physically relax your face. Close your eyes. Smile gently and feel the smile your eyes, Focus on any loving memory or feeling that arises. Feel the physical experiences associated with the pleasant thought.

Say to yourself…

May I be safe and free from worry
May I be comfortable and at ease
May my mind be open
May I feel compassion towards myself and others
May I be happy

Thinking of a person you feel great affection for, say…

May you be safe and free from worry
May you be comfortable and at ease
May your mind be open
May you feel compassion towards yourself and others
May you be happy

Thinking of a neutral person, say…

May you be safe and free from worry
May you be comfortable and at ease
May your mind be open
May you feel compassion towards yourself and others
May you be happy

Thinking of a challenging person, say…

May you be safe and free from worry
May you be comfortable and at ease
May your mind be open
May you feel compassion towards yourself and others
May you be happy

Thinking of all people and beings in the universe, say…

May you be safe and free from worry
May you be comfortable and at ease
May your mind be open
May you feel compassion towards yourself and others
May you be happy

Now sit in this warm feeling and notice what it feels like to be at ease. Try to cultivate an easy manner today as you move through your day.

Smile Gently!

Michele

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