A little more kindness
Use gentle phrases of goodwill for yourself and others. The phrases are invitations; you do not have to manufacture a particular feeling.
Read more about this approach
What will I do?
Work with a phrase of goodwill, beginning wherever it feels easiest. This introduction follows 5 written prompts, with a choice to read at your own pace or use an available on-device voice.
Make it comfortable
Start with a supported position and an ordinary, undemanding point of attention. You can skip a prompt, keep your eyes open, or stop. The suggested duration is a guide, not a target to achieve.
The complete guidance
Find a steady seat
Let your attention settle on the support beneath you. Allow your breathing to remain natural.
Begin simply
Think of a person, animal or place that makes kindness easier to imagine. If no example comes to mind, simply stay with your breath.
Offer goodwill
Silently choose a phrase such as “May you be at ease.” Repeat it slowly, without requiring a special emotion.
Include yourself
If comfortable, turn the same wish towards yourself. You can return to the earlier image whenever that is easier.
Open the circle
Let the practice finish with a modest wish for the people you will meet today. Then return attention to your surroundings.
