Engage in compassion meditation, starting with an innocent child and gradually extending unconditional love to all beings, including those who are difficult, by wishing for their negative states to be eradicated. This practice is shown to induce powerful brain changes linked to well-being and positive emotions.
Cultivate a state of mind like a “big sky” where thoughts come and go like birds without leaving a trace, allowing you to remain aware of the basic awareness beneath the whirlpool of thoughts. This practice can lead to inner peace and reduce startling responses to external stimuli.
Perform analytical meditation to examine the nature of the “self” by looking for its solidity in the body or mind, realizing it’s a conventional label or illusion. Understanding the non-existence of a solid self can lead to greater freedom and less self-centeredness.
Recognize that “there is no such thing as selfish happiness” because we are all interdependent. Cultivating altruistic and benevolent attitudes, rooted in this understanding, is one of the most satisfactory states of mind and fosters win-win situations.
Consider reducing or eliminating consumption of animal products due to the immense suffering inflicted on animals, their significant contribution to climate change, their role in global poverty, and potential negative health impacts. This aligns with a next step in civilization’s moral progress.
Strive to diminish suffering as much as possible, especially when it is easy to do so, rather than inflicting wholesale suffering unnecessarily. This principle applies to all sentient beings and contributes to a more attuned and compassionate behavior.
Understand that extending compassion to other species does not diminish it for human beings; in fact, it can make you “more compassionate even for human beings.” True compassion should know no barriers and embrace all life.
Dedicate time to turning your mind inwards to cultivate qualities that contribute to flourishing, such as wisdom and kindness, while simultaneously working to erode mental states like hatred, jealousy, and arrogance that undermine well-being. This is the main goal of inner transformation.
Engage in focused attention meditation to stay present and avoid distraction, as a “wandering mind is an unhappy mind.” Being present allows for meaningful consideration of the future with discernment and clarity.
When making significant lifestyle changes, such as dietary shifts, approach them “in an organic way, going slowly about it” rather than making drastic, overnight decisions. This allows for easier adaptation and integration of new behaviors.
When facing social discomfort or judgment for personal choices like a vegan diet, use humor and a humble approach to explain your choices rather than being preachy. This can help others understand without feeling reproached.
Conclude meditation sessions by making an aspiration that any constructive qualities generated will continue a process of transformation and benefit all beings, ensuring the practice is not just a temporary relaxation but a continuous stream of positive change.