LESSON 1
Begin with what is easy
No particular feeling is required.
Use gentle phrases of goodwill for yourself and others. The phrases are invitations; you do not have to manufacture a particular feeling.
Try the related practice ↗
A short learning path
MAHONIE / SCENT · RITUAL · PRESENCEKindness & reflection
Notice, soften your language and carry a simple intention forward.
Read the first lesson ↗LESSON 2
Notice your language
See if a less demanding phrase feels possible.
Explore present-moment awareness through contact, sound, breathing and thoughts. There is no need to decide whether a moment is a good or bad meditation.
Try the related practice ↗LESSON 3
Make room to listen
Practise noticing rather than responding.
Let the sounds already present become the focus of attention. You do not need headphones, recorded music or a singing bowl.
Try the related practice ↗LESSON 4
A personal next step
Choose a modest act of kindness for your day.
Use gentle phrases of goodwill for yourself and others. The phrases are invitations; you do not have to manufacture a particular feeling.
Try the related practice ↗