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Today we’re wrapping up our five-part compassion series with some ideas for practicing loving kindness and goodwill on a daily basis. Compassion meditation helps you generate feelings of goodwill, but practicing kindness in daily life is what we’re ultimately reaching for and there’s no need to wait.

My intention is to give you some small ways to practice goodwill and compassion. None of these take much effort or make you go out of your way. Some of these are practices that other people will be aware you’re doing. Others, they won’t even notice. But I find I notice when I do them. They make me feel happier. Let me know if they make you happier, too. Oh, and if you have other ideas, please share in the comments section, or send them to me at monica@mindful15.com.

Mindful Pauses

Before you react to something someone else has said or done, just pause. Take a mindful breath, or two, or three. Let yourself get calm so you can notice your emotional reactions. When you see them, it’s easier to let them go, and when you release them, you get to make a more deliberate choice in how to react.

Remember Their Intentions

When someone pushes your button, remember that each person comes from good intentions. They may not know how to be kind or nice or considerate, but whatever they’re doing, they’re doing because they want to be happy and well. When you remember that, you will have a better chance of giving them the benefit of the doubt and helping them find effective, non-harmful ways to satisfy their needs.

Send Goodwill to Strangers

As you pass by other people, silently wish them well. You can use phrases from compassion meditation such as “may you be well,” or you can put your wishes in your own words, “I hope you’re happy today,” or “have a peaceful day.” Choose words that feel genuine to you. Another way to practice this is to smile at strangers. You’ll find they tend to smile back. When I do this, I get an instant boost of happiness.

Practice Small Acts of Kindness

Do nice things for others, even if you don’t know them. Hold the door open, help them carry a package, give them a genuine compliment, tell them how happy you are to have their company, buy them a cup of tea. If you want ideas, just search “random acts of kindness,” and you’ll find hundreds of them. On the other hand, you don’t need to go out of your way. Just be mindful of what’s going on around you and grab those little opportunities to help, to share, or to make someone happier.

Peaceful Moment of the Week: Shells on the Beach at Cedar By the Sea, BC.

 

Be Truly Present for Others

When you’re with other people, whether it’s out to dinner with friends, playing with your child, listening to a customer complaint, or arguing with a partner, be there completely. Be mindful and put all your attention on them. Turn off your phone, get rid of other distractions, don’t let anything interrupt you. Giving others your undivided, caring attention is one of the kindest, most compassionate things you can do.

Make the Time

Following on the last idea, be sure that you’re making time to be with those you care about. The people who love you want to be with you. Don’t miss opportunities to share yourself with them. If other activities are getting in your way, apply some mindfulness. Ask yourself, “what is most important to me?” It’s those things that deserve your time.

Be Considerate

Whatever it is you’re doing,