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Before beginning the meditation, remember to take a few deep inhalations and exhalations and then return to normal breathing.
1. Light a candle . . . gaze at it . . . let the light symbolize those who have been kind/good to you.
2. Begin to think of them, one at a time, and the kind ways they treated you--family members, friends, teachers, clergy, strangers . . .
3. As you think of them, quietly use their names, one at a time, saying, "Jim, thank you for being kind to me. Jim, may others be as kind to you . . ."
4. Silently think about someone to whom you can bestow kindness tomorrow or in the next few days.
-Victor M Parachin, Sit a Bit
1. Light a candle . . . gaze at it . . . let the light symbolize those who have been kind/good to you.
2. Begin to think of them, one at a time, and the kind ways they treated you--family members, friends, teachers, clergy, strangers . . .
3. As you think of them, quietly use their names, one at a time, saying, "Jim, thank you for being kind to me. Jim, may others be as kind to you . . ."
4. Silently think about someone to whom you can bestow kindness tomorrow or in the next few days.
-Victor M Parachin, Sit a Bit
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The simple act of writing a gratitude letter to someone can boost your level of happiness and place your focus toward the positives about your life. In a recent experiment done by Steve Toepfer, assistant professor in Human Development and Family Studies at Kent State University, he asked subjects to write a meaningful letter of gratitude to anyone they wanted. The more letters people wrote the less they reported feeling symptoms of depression, and they noted feeling happier and more satisfied with life overall. "If you are looking to increase your wellbeing through intentional activities, . . . write letters of gratitude to someone," Toepfer says. "There is a cumulative effect, too. If you write over time, you'll feel happier, you'll feel more satisfied, and if you're suffering from depressive symptoms, your symptoms will decrease."
-Victor M Parachin, "Five Steps to a More Positive Attitude"
-Victor M Parachin, "Five Steps to a More Positive Attitude"
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- Take several deep inhalations and exhalations.
- Begin to breathe normally.
- Focus on sight: Take in the surroundings--trees, grass, birds, insects, etc.
- Focus on sounds--birds singing, people talking, walking, jogging or biking, etc.
- Focus on smells--flowers, the earth, someone barbecuing, etc.
- Focus on touch. Place your hands on the earth, feel the tree supporting your back.
- Finish by expressing gratitude to Mother Earth for her beauty.
-Victor M Parachin, Sit a Bit
- Begin to breathe normally.
- Focus on sight: Take in the surroundings--trees, grass, birds, insects, etc.
- Focus on sounds--birds singing, people talking, walking, jogging or biking, etc.
- Focus on smells--flowers, the earth, someone barbecuing, etc.
- Focus on touch. Place your hands on the earth, feel the tree supporting your back.
- Finish by expressing gratitude to Mother Earth for her beauty.
-Victor M Parachin, Sit a Bit