A shared practice
Wishing Ourselves and Others Well
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Created bySean Fargo
Day 5 of Sean's original 28-day mindfulness series — recorded in his own voice.
In Sean Fargo’s own voice8 min
Read along — the full script
Mindfulnessexercises.com. Your 28-day mindfulness challenge. Day 5, Wishing Ourselves and Others Well. Let's begin by taking a moment to settle your body in a comfortable position, finding a posture that feels relaxed and alert.
You can close your eyes or look downward just to limit visual distractions as you invite a sense of ease into your belly, your chest, and your head, and allowing that sense of ease to just travel around your body. Feeling a sense of wellbeing, relaxation as you give yourself this gift of presence, of nonjudgmental awareness, sense of care as you check in with the physical sensations of your body, as well as any emotions you may be experiencing right now as you allow yourself to settle and relax, as you relax your belly and soften your shoulders. Now taking a full breath in through the nose and out through the mouth.
And allowing your breath to relax into a natural rhythm as you bring to mind someone who you care about, someone who makes your heart sing, someone who makes you smile. Imagine them well and happy, and say to yourself, "May they be well. May they be happy." And whatever other wishes you have for them, say them now.
And bring to mind someone else who you care about. Imagine them well and happy. Imagine their smile, their laugh, their kindness, and say to yourself, "May they be well. May they be happy. May they live with ease." And with that same sense of care that you felt for these people, invite a sense of wellbeing for yourself.
Invite a sense of care and compassion for yourself. Wishing yourself love and happiness. "May I be well. May I be healthy. May I be safe. May I live with ease." In a spirit of kindness and generosity, wishing yourself the same sense of care that you'd wish for another.
Same sense of care that someone who loves you would offer you. And as you breathe in normally, just allow these offerings of kindness and goodwill to sink in, can hold your heart. Allowing the sense of care to permeate throughout your being.
And the sense of kindness, "May I be well. May others be well." Noticing how this sense of care feels in the body. Now finishing with a full, deep breath.
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