Wishing well being for others even when they dislike us script 1

When we think about others and the world, it can be easy to focus only on the negative and to judge ourselves harshly for our actions.

With mindfulness, you can bring your full attention to the beauty and goodness of the people and things in your life. This can change how you respond to your life, and even to others.

With compassion, you can learn to focus on what is positive in the world and your life.

The next exercise is an exploration of the concept of wishing well being for others.

Close the eyes and find a comfortable posture in which to sit. Take a few deep breaths and let your mind settle.

Bring your awareness to the body as a whole. You can focus on the back, shoulders, neck, chest, belly, or legs.

Now, find a person you dislike. You can imagine your dislike and keep bringing it to mind. It doesn’t matter if the person is real or imaginary; you will be bringing awareness to something you dislike.

When you are ready, begin to wish well being for this person. If you feel the desire to criticize, then continue to practice wishing well being.

Imagine what it would be like to be this person. Imagine the things you dislike about them.

Try to imagine what the person might be feeling and what they would like about you. What is it like to feel this way?

You can use phrases like: I wish you good health, joy, success, happiness, love, and freedom. You can also imagine how these qualities may manifest in the person you are wishing well for.

You may have more than one negative quality to work with. You can simply focus on the first thing that you notice.

Continue to bring your full attention to this person, imagining how you can help them.

As you breathe in, you can imagine that your breath is entering their body and filling their lungs. As you breathe out, imagine that your breath is leaving their body and traveling to your own.

For a few minutes, practice this exercise. Notice the effects it has on your body and mind.

After a few minutes, open your eyes and return to the here and now.

Wishing well being for others even when they dislike us Script 2

Often, we are uncomfortable with the emotions of others. As you may know, you can’t control what other people think, feel, or do. But with mindfulness practice, you can work to improve your relationship with those around you.

When someone dislikes you, it doesn’t have to be the end of the world. It is more common than we would like to admit.

The opposite is true as well: when someone likes us, it doesn’t necessarily mean we will like them back. It’s okay to like someone and not care for their actions.

Mindfulness allows you to see this duality, accept this truth, and live with the possibility of not liking others.

In this exercise, you will bring your awareness to how you feel about someone. It may be the person who dislikes you, a friend, or a family member.

Find a comfortable posture and begin by focusing on your breath, noticing the sensations in the body and letting the breath move through you.

Bring to mind a person who dislikes you. Imagine their emotions as well as the feelings you have about them.

You can do this by picturing their face or by hearing their voice. Try to let the image or sound remain in the background while you focus on your feelings.

As a feeling arises, acknowledge the emotion and notice if it’s painful. If so, pause to feel the pain.

You may also want to add an intention to practice patience. Patience means you can handle the fact that you may not like something you dislike. Patience also means you can accept the fact that someone else may dislike you.

When the person dislikes you, notice that the person can’t control your feelings.

Bring awareness to your own thoughts, feelings, and the sensations in the body.

You may not like that person, but they may not like you either.

Forgive yourself and remember that you, too, have been disliked.

Notice the thoughts that arise, and bring awareness to the feeling in your body.

Forgive yourself and remember that you, too, may be disliked.

Continue to forgive yourself and remember that you, too, may be disliked.

Notice your breath and your emotions.

You may feel uncomfortable at this point, because you are experiencing negative emotions.

Notice that you are feeling this way and remind yourself that you can choose to feel better.

Practice patience. You can practice patience by taking steps to improve your relationship with the person. You can continue to breathe and practice acceptance.

Continue to practice patience. You can practice patience by taking steps to improve your relationship with the person. You can continue to breathe and practice acceptance.

If your emotions are strong, it may be helpful to stop this exercise now and bring awareness to your breath.

Close your eyes when you are ready.

Wishing well being for others even when they dislike us script 3

In mindfulness, we are trained to look at situations in an honest way.

We don’t judge ourselves or others, and we don’t condemn people for their shortcomings.

However, if you have to think about what you would like to happen, it’s normal to think about the situation in terms of what you would like to avoid or what you want to see.

When you focus on what you don’t want, your energy is consumed by this thought.

With this exercise, you can shift from a focus on your wishes to a focus on others.

Find a comfortable posture. Bring your awareness to the breath and allow the mind to settle. As thoughts come up, notice them but don’t get caught up in them.

Bring your attention back to the breath and repeat this phrase three times.

I wish well being for ______. May all beings experience good health and happiness. I will not focus on my suffering, but on the well being of others.

If you like, you can say your name and repeat the wish three times.

Close the eyes and allow the mind to settle, listening to the sounds of the breath.

Wish well being for others.

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