A note from Sean
In loving-kindness practice I start with someone who is easy to care for. Then I move in baby steps: a good friend, a neutral person, someone I find hard. We don’t want to start with our nemesis.
Try this today. Start with one loved one. Picture them caring for you, and feel the thanks in your chest. Then pick one person you will pass today, such as a barista or a coworker. Picture them as someone who once cared for you, and ask how you could bring them a little ease. A smile counts.
Keep going: The Mother Meditation Guided Script and Loving Kindness for Our Benefactor.
This suits anyone who wants to practice kindness beyond their own circle. The practice is built on the image of a mother’s care. If your relationship with your mother or a parent is painful, or if they were absent, go gently. You can picture a grandparent, an aunt, a teacher, or anyone who cared for you instead. Stop when you need to.
