Show up for people with quality physical presence and awareness, rather than distraction from screens or thoughts, as this non-verbal communication is foundational for meaningful human contact and allows for deeper connection.
Engage in intentional practices like loving kindness, mindful eating, or mindful walking to actively strengthen positive potentials (seeds) in your consciousness, making qualities like compassion and courage more likely to manifest in your daily thoughts, speech, and actions.
When listening to others, use your breathing to stay grounded and be with your physical felt experience of what they are saying, rather than waiting to respond or trying to fix, which allows them to open their heart and speak their truth more fully.
Put down what you’re doing, go to the person, capture their attention with your body language (e.g., hand on shoulder, sit next to them), feel present and available, and say “I’m here for you. How are you?” to activate a higher quality of presence and open space for them to be real.
Verbalize appreciation by saying “I know you’re there and I’m so happy” to valued people, helping to keep communication channels open and prevent misunderstandings from accumulating before it’s too late.
Acknowledge someone’s pain by saying “I know you suffer, and that is why I’m here for you” (or similar words to that effect), to lean into difficult moments and offer support through your mindful presence, giving them permission to describe their hardship.
Express your hurt directly to the person who caused it by saying “I suffer, please help” or “You said that thing, and I’m suffering and I need your help,” to prevent anger from festering and open communication for healing, rather than trying to solve problems alone.
When receiving criticism or encountering a triggering view, acknowledge “You are partly right” to yourself and others, fostering openness, curiosity, and non-attachment to your own views, and seeking the grain of truth in their perspective to learn and grow.
Actively celebrate precious, beautiful, or wonderful moments by declaring “This is a happy moment” (or “wonderful,” “legendary”) to stop, name it, arrive into the moment, and wake up to its wonder, counteracting negativity bias.
Allow yourself to be angry for 24 hours, but after that, take action to address the source of anger and prevent it from festering, such as using the “I suffer, please help” mantra to open communication.
Regularly reflect on your mortality, acknowledging that you will die one day and only your actions of body, speech, and mind will remain, to clarify your life’s purpose and ensure your daily choices align with your deepest values.
Incorporate subtle mindfulness into your workday by practicing mindful walking (e.g., 12 steps to the water cooler), mindful drinking (with a short contemplation), and brief body scans (e.g., 5 minutes in a restroom) to regulate your nervous system and maintain presence in challenging environments.