1. Enjoy the next breath with gratitude.
2. Take a walk in bare feet & actually touch the ground, feeling the earth with your sole.
3. Watch your worrying mind as a mother watches over her children.
4. No matter how much turbulence is happening around you, become aware of the stillness of space itself.
5. Gaze at the blue sky. See as far into that patch of blue as you can, toward the infinite vanishing point, until your eyes are relaxed and unfocused. Now close them and feel this same vastness inside you.
6. When you are with an angry person, look into their eyes for a few moments just as you looked into the blue sky. Pay absolutely no attention to what the person is saying.
7. Smile for no reason, as a physical exercise. Notice every muscles of your face relaxing, until you sense the face you had when you were a child. Close your eyes for a moment and feel that smile from within.
8. Look at a flower, a leaf, a little stone in your hand. Now take away the name, "flower," "leaf," "stone," and just look.
9. When your mind is filled with thoughts, close your eyes and feel these thoughts as physical sensations in your brain. Sink down into the physical sensation that arises before it becomes a word or mental picture. As these sensations dissolve into spacious silence, feel the space, the silence, in your body.
10. At any time, in any place, sitting, walking or lying still, let attention sink, breathing out, from your head to your heart. Feel sensations arising in your chest, whether comfortable or uncomfortable. Embrace these sensations without judgment, breathing through them. These sensations are your world, which arises from your heart. Enfold your own heart in compassion.
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