Systematically repeat phrases like ‘may I be happy, may you be happy’ directed at specific beings, moving through them until all beings are included. This practice boosts compassion, reduces stress, improves social interaction, and dissolves rigid self-other constructs, leading to greater effectiveness and resilience.
Stabilize attention on the breath, and when the mind wanders, gently return. With stabilized attention, non-judgmentally observe body sensations, emotions, and thoughts to differentiate actual experience from mental proliferation.
Approach your own pain and experiences by neither being invasive nor rejecting, but rather holding the pain with openness. This mindful stance helps develop tools for processing personal suffering and extending compassion to others.
Actively choose not to harbor hatred or resentment towards yourself or others (‘don’t be hatin’). This practice is described as liberating, making you more effective, and preventing the draining and damaging effects of negative emotions.
When strong emotions arise, feel them in your body rather than getting caught in the content or grievance. Pivot attention to the raw feeling, identify mental ‘add-ons,’ deconstruct the emotion to see underlying feelings, and observe its constantly changing nature.
Establish a reasonable meditation commitment, such as five to ten minutes a day for a defined short period (e.g., two weeks or a month). This approach is more sustainable than aiming for long sessions and allows you to assess the practice’s impact on your life.
Form a small support group or system where you check in daily after meditating. This provides community support and a reminder to maintain your practice consistently.
Understand that the goal of meditation is not to eliminate thoughts, but to change your relationship with them. Even with a torrent of thoughts, you can settle on the breath and develop space towards your thoughts, making meditation accessible to everyone.
Approach meditation with a sense of possibility or intrigue and commit to a period of wholehearted experimentation. This allows you to build faith based on your own discernment and experience whether the practice makes a difference in your life.
Identify and learn from teachers or role models who have navigated suffering with compassion and attentiveness. Their example can help reestablish a sense of relatedness and provide a model for personal growth.
For those teaching meditation, commit to ongoing learning, personal practice, and community engagement. This ensures quality, prevents stagnation, and maintains a student mindset, recognizing that one is never ‘done learning’.