The Practice
Today is Valentine’s Day, so we figured the time was ripe for a bonus issue of The Toolkit centered around heartfulness. What is heartfulness? Also known as loving-kindness, it is the practice of cultivating warmth and acceptance towards one’s self and others. It is a skill that can all too easily become associated with sappy sentimentality, but practiced properly and nurtured through repetition it can stoke warmth and empathy that are grounded in body, mind, and community.
The Language
Here are some simple ways to introduce heartfulness and practice with your students:
In order to be kind to others we also have to remember to be kind to ourselves. One way to practice that is by giving yourself a hug! Stretch your arms across your chest and over your shoulders and give yourself a squeeze. It can even be helpful to say a positive affirmation, like, “I’m awesome!” Can you feel your heart beating in your chest as you do this? Do any other emotions arise? Now find someone else in the room and give them a high five and a compliment.
Being heartful helps us remember that we are not just distant observers of our experience but active participants who can influence how others feel. One way to do this is to think of someone who you really care about, like a friend, a relative, or even a pet. Put your hand over your heart and as you breathe feel the warmth in your chest and imagine it slowly expanding to include everyone around you. How many people can you fit in the bubble? What else can go in there?
There is a meditation practice that is all about spreading good vibes. Research shows that it can actually make us feel more connected to others. Do you want to try it? Let’s find a comfortable seated position and close our eyes. First we have to start with ourselves. Take three deep breaths and repeat these phrases in your head, “May I be happy. May I be healthy. May I be safe. May I be peaceful.” Now think of someone you care about and say, “May you be free from danger. May you have a strong mind and body. May you be filled with comfort. May you have a good day.” You can keep going by repeating these phrases while thinking of a perfect stranger, or even someone you have had some challenges with. When we’re done you can see if that helped shift your feelings.
We hope that these practices leave you and your students feeling heart full, on this day as well as all the others!
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