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A Christmas meditation for Cultivating Kindness




Kindness is about extending grace, compassion, and love to others, the ultimate spirit of Christmas, and you can use meditation to improve your capacity for empathy and compassion. Try these simple steps:


Before you start this mediation, set a timer for between 5 and 20 minutes and think of a few phrases that invoke kindness and compassion toward others. String three or four short phrases together. Write them down if it helps you memorize them. If you can’t think of any, try these:


“May you be at peace.” “May you be healthy.” “May you feel free.” “May joy fill your life.”


As before, find yourself in a comfortable area where you can focus on your meditation without distractions.


Sit in a comfortable position and start to take five deep breaths. Inhale through your nose and exhale through your mouth, while tuning in to any discomfort in your body and adjusting as needed.


Continue your rhythmic breathing and pick someone (or yourself!) or a group of people that you will channel loving-kindness to (for example, your family, your neighbors, your community, your country, or refugees across the world that you read about in the news).

With this person or people clear in your mind, repeat your loving-kindness phrases silently for the duration of your meditation:


“May you be at peace.” “May you be healthy.” “May you feel free.” “May joy fill your life.”


When your timer goes off, sit quietly for a few moments, smile at the kindness you have sent to others, and gently open your eyes.


Try practicing this meditation when you wake up and before you go to bed, so that you start and end your day with loving-kindness. You can change the beneficiary of your meditation each time you do it if you’d like. It will help you practice kindness to yourself & everyone on this planet during this holiday season.


Merry Christmas everyone ❤️

With love,

Shaini

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