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Mindful : April 2014
Setup Sit in a comfor table position that allows you to be aler t and relaxed at the same time. Star t with 2 minutes to rest the mind on the breath. Bring to mind somebody you care about. Visualize him or her. If you wish, you may use a photograph or video of that person. Loving Kindness Now, let’s allow some wishes to arise: I wish for this person to have the strength, the resources, and the emotional and social suppor t to navigate the difficulties in life. I wish for this person to be free from pain and suffering. I wish for this person to be happy. ... Because this person is a fellow human being, just like me. (Pause) Now, I wish for ever ybody I know to be happy. (Long pause) Closing End with one minute of simple meditation. Here’s a simple way to shift your mind toward understanding and compassion. As little as 10 minutes a day can change your outlook. Build Your Compassion Just Like Me Read the script below slowly to yourself, pausing at the end of each sentence for reflection: This person has a body and a mind, just like me. This person has feelings, emotions, and thoughts, just like me. This person has, at some point in his or her life, been sad, disappointed, angry, hur t, or confused, just like me. This person has, in his or her life, experienced physical and emotional pain and suffering, just like me. This person wishes to be free from pain and suffering, just like me. This person wishes to be healthy and loved, and to have fulfilling relationships, just like me. This person wishes to be happy, just like me. Excerpted from Search Inside Yourself by Chade-Meng Tan, copyright 2012. Reprinted with permission by HarperOne, an imprint of HarperCollins Publishers. 58 mindful April 2014