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Mindful : February 2015
May every living being be safe... 56 mindful February 2015 Extending kindness—to oneself and to others—is a simple but powerful expression of mindfulness. Try one of these six sets of contemplations. Offering Kindness May I be safe. May I be happy. May I be healthy. May I live with ease. Extend to others... May my dear friend be safe. May my dear friend be happy. May my dear friend be healthy. May my dear friend live with ease. May the people I encounter be safe. May the people I encounter be happy. May the people I encounter be healthy. May the people I encounter live with ease. May the people who annoy me be safe. May the people who annoy me be happy. May the people who annoy me be healthy. May the people who annoy me live with ease. May ever y living being be safe. May ever y living being be happy. May ever y living being be healthy. May ever y living being live with ease. 1 Sit comfortably on a chair or cushion, or lie on your back. Relax. Try to be at ease in your body and mind. Don’t try to make anything special happen. Try to think of one thing you like about yourself or recall something good you’ve done recently. Recite these words slowly and deliber- ately. Sta rt by applying them to yourself: MayIbesafe.MayIbehappy.MayI be healthy. May I live with ease. Then bring to mind a close friend and apply the same words to him or her. Slowly expand your circle to include acquaintances a nd casual contacts. Follow that by extending your good wishes to people with whom you’ve had some difficulty. End by shar- ing your kindness with all beings. Here are six variations on the kind- ness meditation. Feel free to change the words if you wish. In these contem- plations, don’t fixate on the practical outcome—for exa mple it might occur to you that it’s unrealistic that every single being will be healthy. What counts is the aspiration and the direction it moves your mind in. In the first set, the four aspirations are repeated as good wishes extending from yourself out in a wid- ening circle. The same sequence ca n be repeated for the others. getting started: kindness