Start Here · Day 5
Kindness
A few plain, kind phrases for yourself and for someone you know.
- 8 min
- Voice and captions
Spinn Originals play softly under the voice and step back while it speaks. If a workout is playing its soundtrack, that carries on instead.
Read the words
- Welcome to day five. Today is a little different. You will practice offering a few kind words, to yourself and to someone else.
- Get comfortable, sitting, standing or lying down. Close your eyes or let your gaze rest low.
- Take a slow breath in through your nose.
- And out through your mouth.
- Let the breath settle. Feel a few breaths come and go.
- The phrases today are simple. You do not need to feel anything special when you say them. Just say them and mean them as best you can.
- If it helps, rest a hand on your chest or your belly. Or leave your hands where they are.
- Start with yourself. Silently repeat after me.
- May I be safe.
- May I be healthy.
- May I be at ease.
- May I take things one day at a time.
- Keep repeating those phrases at your own pace. If other words feel more true for you, use those instead.
- If this feels awkward or a bit flat, that is fine. You are practicing, not performing.
- Now bring to mind someone you know. A friend, a family member, a teammate. Someone easy to think well of.
- Picture them, or just think of their name.
- Silently offer them the same phrases.
- May you be safe.
- May you be healthy.
- May you be at ease.
- May you take things one day at a time.
- Keep offering those phrases to them, in your own rhythm.
- If your mind wanders, notice where it went, and come back to the phrases.
- Now let that person go, and come back to yourself. One more time. May I be at ease.
- Let the words go, and rest with the breath for a few moments.
- Take one deeper breath in.
- And let it go slowly.
- Open your eyes if they were closed.
- That is day five. You can use these phrases any time, on a walk, in line at the store, or before a hard conversation. See you tomorrow.