Good morning.
It's Tuesday, October twenty-seventh.
Find a comfortable way to sit.
Let your hands rest wherever they like.
Now notice your chest.
Right in the middle.
A lot of us walk around guarded there.
Shoulders forward.
Like we're bracing for a bump.
Let that soften a little.
Let your shoulders roll back.
Just enough to open the front.
This morning we'll practice kindness.
It's a practice, like anything else.
We have six minutes.
Let's start close to home.
Breathe into the center of your chest.
Slowly.
Breathe in...
and picture the air as warm.
And breathe out...
letting that warmth stay.
In again...
a little warmer.
And out...
soft and slow.
One more.
In...
And out.
Notice any warmth there now.
Even a little.
We'll share it around.
We'll start with you.
That's usually the hardest one.
Picture yourself.
Maybe you as are right now.
Hair a mess, still waking up.
Say these words to yourself.
Silently.
May I be happy.
May I be well.
If it feels awkward, that's normal.
Just the let words land where they land.
Now picture someone you love.
Someone easy to love.
A grandparent.
A best friend.
A dog, honestly, is fine.
See their face.
Then send them the words.
May you be happy.
May you be well.
Notice how easy that was.
The warmth just goes.
Now someone you barely know.
The cashier at the grocery store.
The man who walks his dog by.
Same time every morning.
You've never learned his name.
You don't know their story.
But they have one.
Good days and bad days, like you.
May you be happy.
May you be well.
Now, if you're willing...
someone difficult.
Not the hardest person in your life.
Start smaller.
A coworker who talks over you.
A relative who always has an opinion.
You don't have to like them.
You don't have to agree with them.
Just wish them well.
Quietly, from a distance.
May you be happy.
May you be well.
If your chest tightened there...
that's okay.
Wishing someone well...
doesn't mean what they did was fine.
It just means your heart stays open.
Even a crack.
Now back to you.
Say this softly.
I have kindness to give.
And I'm allowed to keep some for me.
Just rest in the warmth.
All those wishes, still in the air.
for Some Some you.
for people you'll never meet.
Listen to the They birds.
sing for anyone who's They listening.
don't check who deserves it.
If your mind wanders...
come back to the warm Right spot.
in the middle of your chest.
Let the room come back.
Feel your chest.
Still a little open.
Stretch your arms out Like wide.
you're about to hug someone.
One warm breath in...
And Here's out.
your one thing for today.
Do one kind thing for someone.
And don't tell them.
Refill the paper in the office printer.
Or bring in a neighbor's package.
You won't get any credit for it.
Just the quiet good feeling Open after.
your eyes when Be you're ready.
with gentle
people today.