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From the Archives: In Case Of Emergency, Press Play: Kindness · We Didn't Plan for This Podcast

• 0:00
  SPEAKER_00: Hi, this is Adrian.
• 0:02
  SPEAKER_00: Welcome to another episode of In Case of Emergency Press Play.
• 0:07
  SPEAKER_00: For most of us, being kind to other people is easy.
• 0:11
  SPEAKER_00: But being kind to ourselves, that's where things get interesting.
• 0:16
  SPEAKER_00: Today we'll practice offering a little of that same compassion to ourselves and to others.
• 0:24
  SPEAKER_00: Welcome to your practice.
• 0:28
  SPEAKER_00: Take a moment to settle into a comfortable place.
• 0:33
  SPEAKER_00: Allow the ground beneath you to support the weight of your body.
• 0:41
  SPEAKER_00: There is nowhere else to be right now.
• 0:44
  SPEAKER_00: Nothing to fix.
• 0:47
  SPEAKER_00: Nothing to figure out.
• 0:51
  SPEAKER_00: Just this moment.
• 0:54
  SPEAKER_00: Just this breath.
• 1:00
  SPEAKER_00: Slowly breathe in through your nose.
• 1:05
  SPEAKER_00: And gently exhale through your mouth.
• 1:11
  SPEAKER_00: Again.
• 1:12
  SPEAKER_00: Breathe in through your nose.
• 1:17
  SPEAKER_00: And softly exhale through your mouth.
• 1:23
  SPEAKER_00: Allow your breath to settle into a smooth, natural rhythm.
• 1:34
  SPEAKER_00: As your body softens, direct your attention to arrive fully here in this moment.
• 1:47
  SPEAKER_00: Take a deep breath in.
• 1:51
  SPEAKER_00: A soft, long exhale out.
• 1:56
  SPEAKER_00: Again.
• 1:58
  SPEAKER_00: Breathe in big.
• 2:02
  SPEAKER_00: And exhale even longer.
• 2:10
  SPEAKER_00: We begin this meditation by offering kindness to ourselves.
• 2:16
  SPEAKER_00: Silently repeat after me.
• 2:20
  SPEAKER_00: May I be healthy.
• 2:24
  SPEAKER_00: May I be peaceful.
• 2:29
  SPEAKER_00: May I let go of heaviness.
• 2:34
  SPEAKER_00: May I be brave.
• 2:38
  SPEAKER_00: May I be surrounded by love.
• 2:46
  SPEAKER_00: Now imagine the people you love the most.
• 2:51
  SPEAKER_00: Picture their faces one by one.
• 2:58
  SPEAKER_00: Send them warmth from your heart.
• 3:04
  SPEAKER_00: Silently repeat after me.
• 3:09
  SPEAKER_00: May they be healthy.
• 3:13
  SPEAKER_00: May they be peaceful.
• 3:17
  SPEAKER_00: May they feel loved.
• 3:22
  SPEAKER_00: May they feel safe.
• 3:30
  SPEAKER_00: Now extend this kindness outward to your friends, your community, even people you may not even know.
• 3:47
  SPEAKER_00: Feel your heart soften.
• 3:53
  SPEAKER_00: Finally, bring to mind someone you struggle with.
• 4:00
  SPEAKER_00: You do not need to agree with them.
• 4:04
  SPEAKER_00: You do not need to excuse their actions.
• 4:11
  SPEAKER_00: Simply release yourself from carrying resentment.
• 4:18
  SPEAKER_00: Silently repeat after me.
• 4:24
  SPEAKER_00: May they find peace.
• 4:28
  SPEAKER_00: May they heal.
• 4:32
  SPEAKER_00: May I let go of what no longer serves me.
• 4:44
  SPEAKER_00: Breathe deeply into your heart.
• 4:49
  SPEAKER_00: Imagine yourself glowing with kindness.
• 4:54
  SPEAKER_00: Carry all this softness with you.
• 4:59
  SPEAKER_00: From my heart to yours.
• 5:02
  SPEAKER_00: Wherever you are right now, take a breath.
• 5:08
  SPEAKER_00: Loosen your grip a little.
• 5:13
  SPEAKER_00: Be bold.
• 5:15
  SPEAKER_00: Listen.
• 5:16
  SPEAKER_00: And be impeccable with your words.
• 5:22
  SPEAKER_00: Do meaningful work and leave things better than you found them.
• 5:29
  SPEAKER_00: We didn't plan for this, but we're here.