Bring your attention to your chest. You may want to place your hands on your chest and feel your heart beating. Notice any feelings or sensations that arise out of your heart.
Picture a child or a student you care about. Notice what you feel in your heart. You may notice emotions of kindness, goodwill, happiness, or any other heartful emotion. Offer the following wishes to this child or student, silently or out loud:
– May you be happy
– May you be safe
– May you be healthy
– May you be peaceful
Be aware of your feelings as you repeat this to yourself.
Shift your attention to yourself. With the same kindness you had towards the child or student, send these wishes to yourself:
– May I be happy
– May I be safe
– May I be healthy
– May I be peaceful
Notice any feelings or sensations that arise from your heart. When you feel ready, gently open your eyes.
(Adapted from Daniel Rechtschaffen’s book, The Mindful Way of Education, pgs. 63-64)