In the face of universal suffering and vulnerability, cultivate compassion for the world, as it can displace personal fretting and is presented as the only possible response.
Integrate loving-kindness (Metta) practice with mindfulness, as Metta boosts focus, reduces remorse, and fosters kindness, mutually reinforcing mindfulness practice.
Pay attention to other people and their needs, as it serves as an immediate solution to being pulled under by your own preoccupations and needs, making the person next to you your ‘surest salvation’.
Cease cherishing unnecessary old opinions, as they can ‘mess up part of the real estate of your mind and your heart’ and are not needed.
Understand current isolation or difficult times as a personal retreat, offering an opportunity to identify and discard old, unnecessary negative opinions and unburden the mind.
Actively experience moments of delight, as happiness can fortify you to deal with difficulties and is a necessity, not a luxury, during challenging times.
Use the phrase ‘May I meet this moment fully, may I meet it as a friend’ as an intention, melding mindfulness and loving-kindness to foster alertness and hospitality towards present experience.
Consciously direct positive energy and affection outwards, as it acts as an ‘absolute dispeller of ill will’ and negativity in the mind, because you cannot drive forward and in reverse at the same time.
Practice daily gratitude and appreciation for each day, and connect with friends, to celebrate life and counteract radical uncertainty.
Manifest your response to situations in a way that is always based on calm, as this leads to feeling better and more effective outcomes.
Limit consumption of television news, as reading news in a newspaper or online is less overwhelming than seeing it in real-time.
Actively observe demonstrations of human kindness and generosity, as witnessing courage and care for others can be uplifting and buoy the heart.
Appreciate the continuity and enduring nature of the natural world (e.g., blooming flowers, moon cycles), as it provides a sense of things persisting beyond personal troubles.
Care for another living thing, such as a potted plant, as taking responsibility for something beyond yourself can lead to feeling better and thriving more.
Share useful information generously with others, as withholding it for personal gain is less kind than offering it as a gift.
Practice patience and pleasantness in interactions, as anger is ineffective and a pleasant demeanor is more likely to achieve desired outcomes.
Practice deep attention, as truly paying attention can convert your heart to goodness.
Recognize that everyone shares the same fundamental vulnerability to loss, aging, sickness, and death, fostering a deeper understanding and empathy.
Welcome all experiences, including difficult ones like grief, worry, or problems, as guests in a ‘guest house,’ as you can learn from all of them.
When a situation is already catastrophic, recognize this fact and cease excessive fretting, as there’s nothing additional to think about in terms of potential catastrophe.
Embrace practices or ideas that might seem ‘cheesy’ or overly sentimental, as overcoming discomfort with such things is necessary for true freedom.
Frame mindfulness as ’loving attention,’ emphasizing the inherent kindness and hospitality required for effective present-moment awareness.
Practice relaxed breathing by allowing the breath to come naturally to your body without grabbing it, fostering ease and appreciation for natural processes.
Engage with difficult or sobering information purposefully, knowing why you are doing it, as it can be ‘sobering for the heart’ and provide a realistic understanding.