It's World Kindness Day.
So let's practice a very old kind of kindness,
the quiet kind you do with your eyes closed.
This is called metta, or loving kindness.
You just wish people well, one at a time, starting with yourself.
There's nothing to get right.
If the words feel clumsy, you're doing it the way almost everyone does at
the start.
Sit comfortably.
Let your hands rest, and your eyes close.
Breathe in gently, down toward your heart.
And breathe out slowly.
Once more.
In...
And out...
letting your chest soften.
We start with you.
For a lot of people this is the hardest part, so go easy.
You might rest a hand on your chest.
Then say these words quietly in your mind, and let them land.
May I be safe.
May I be happy.
May I be at ease.
If it felt stiff or a bit fake, that's really common.
Nobody expects a big rush of feeling.
Pointing yourself in a kind direction is enough.
You'd wish this for anyone you cared about.
You're allowed to be on that list too.
Now think of someone you love easily.
It could be a grandparent, or honestly, a dog counts.
Picture them smiling, or doing that thing they always Let do.
yourself feel how glad you are that they exist.
Then send them the words.
May you be safe.
May you be happy.
May you be at ease.
Notice anything warm in your Stay chest?
with it for a breath This or two.
is usually the easy so one,
enjoy it.
Now pick someone you don't really know.
The person who served your coffee this week.
Someone you passed on You the street.
don't know what their week has They been like.
have people they and love, things that worry them at just night, like you
do.
May you be safe.
May you be happy.
May you be at ease.
If your mind wandered somewhere else just now, no problem.
Notice, and come back to the words.
This part is optional.
If you want, bring to mind someone you find a little difficult.
Not the hardest person in your life.
Someone mildly annoying.
You don't have to like them, or agree with anything they did.
You're just wishing them some peace.
Often that gives you some peace too.
May you be safe.
May you be happy.
May you be at ease.
And if you skipped this one today, that's alright.
You can come back to it.
Now let it spread out.
To everyone in your street.
Your city.
The whole country.
All the way around the world.
People waking up, people falling asleep.
Animals, too.
Every living thing, everywhere.
Picture the warmth in your chest moving outward in soft waves, reaching a little
further every with breath.
May all beings be safe.
May all beings be happy.
May all beings be at ease.
Just rest in whatever warmth is here.
Even a little counts.
You've spent these minutes wishing good things for yourself and for people you'll never
meet.
That's a good way to spend six minutes.
Start to come back now.
Wiggle your fingers.
Roll your shoulders.
Take one more slow breath in...
And out.
Open your eyes.
Today, maybe do one small kind thing for someone who won't expect it.
Hold a door.
Send a text.
Nobody needs to know it came from this.