that thou!hts, speech, and actions are less reacti#e and more appropriate, compassionate, and lo#in!. >ou feel happier and more peaceful, feelin!s that often spread to those aroundyou.
OT&E* MEDITATION + MIND,-NE(( /*A0TI0E(
0o#in!$indness and Compassion Meditation
irect to yourself and others, durin!a sittin! meditation or anytime, such phrases as, @May ' Aor name a person or !roup be well, happy, safe, and peaceful. May ' be healed, free from sufferin!, and at ease with all that happens. May ' li#e in peace ; harmony with all bein!s.@
al$in! Meditation *ocus on the breath while wal$in! or on the sensations in each foot as you place it on the !round. 7r wal$ slowly enou!h to e"perience sensations in the heel, ball, toes, an$le, and le! when liftin!, mo#in!, and placin! each foot, and in standin! and turnin! around.
Mindful Breathin! 7ccasionally obser#e the breath, e.!., before answerin! the phone, waitin! in line or for an appointment or traffic li!ht.
Mindful (atin! Mindfully pic$ up and eat each bite of food before ta$in! the ne"t bite. Be aware of hand and arm mo#ements the foods aroma, taste, and te"ture, and the sensations associated with chewin! and swallowin!.
Meal Meditation @This food is the !ift of the whole uni#erse the earth, sun, rain, and much lo#in! wor$. May ' li#e and eat with mindfulness and !ratitude. May ' thin$ and act in positi#e ways and o#ercome ne!ati#e feelin!s. May ' eat only food that nourishes me and pre#ents illness. May ' accept this food in order to e"perience understandin! and lo#e.@ AThich 8hat +anh
Mindful 0i#in! Mindfully attend to the moment5to5moment sensory e"periences of showerin!, dressin!, washin! dishes, feedin! a pet, dri#in!, wor$in!, and all other daily acti#ities.
1-DD&I(T G-IDEINE( TO END (-,,E*ING
1.ise Enderstandin! ufferin! is uni#ersal and caused by attachment to desires, a#ersions, and the delusion of a separate self or e!o. 2racticin! these !uidelines can end sufferin!..ise Thou!ht 2ractice wholesome, useful, positi#e, and harmonious thin$in!. Fefrain from ne!ati#e and unwholesome thou!hts related to !reed, an!er, harmin!, and self5centeredness./.ise peech 2ractice truthfulness, $ind, and useful speech. &#oid lyin!, !ossip, and di#isi#e, abusi#e, harsh, #ain, and unnecessary speech.