One breath for you, one for them
Adult wording. Show the classroom wording
Card 11 of 52
Put it on the board and read it out. Nothing to prepare.
Sit comfortably and take one slow breath for yourself, letting it carry whatever you need right now.
Bring to mind someone you would like to send a kind wish to. You do not need to say who, or why.
As you breathe out, imagine sending them a quiet wish for the day ahead.
Continue for two more rounds, breathing in for yourself and breathing out with a kind wish for them.
That’s the practice.
Listen for Some students may not want to picture a particular person. They can send the wish to a group, an animal or themselves.
The skill of compassion. Treating yourself and others with everyday gentleness, warmth, and care.
Where could you meet your own or another person's suffering with more warmth and a genuine wish to bring relief?
Sit comfortably and take one slow breath for yourself, letting it carry whatever you need right now.
Bring to mind someone easy to wish well, without saying who they are or why. Leave aside anyone you are in conflict with or have lost.
As you breathe out, imagine sending them a quiet wish for the day ahead.
Continue for two more rounds, breathing in for yourself and breathing out with a kind wish for them.
If a wish feels false or brings up sadness, rest on your breath, or wish for something plain, such as “May this meeting go well.”
That’s the practice.
Watch for anyone who goes very still, tearful or far away. Do not single them out. Offer a break, or speak to them quietly afterwards.
The skill of compassion. Treating yourself and others with everyday gentleness, warmth, and care.
Where could you meet your own or another person's suffering with more warmth and a genuine wish to bring relief?
The skill of compassion
Treating yourself and others with everyday gentleness, warmth, and care.
Try it yourself first
“Where It Hurts” takes a few quiet minutes, just for you, before you teach it. Nothing you write in it is saved or sent.
Adapting it
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