Guided Visualisation – Being kind as a habit

Bite Size Guided Visualizations

Here is a guided visualization exercise to help cultivate the habit of being kind:

Find a comfortable and quiet place to relax. Take a few slow, deep breaths, allowing your body and mind to settle.

Imagine yourself going through a typical day. Picture yourself interacting with family, friends, coworkers, or strangers. As you move through your day, pay attention to the opportunities you have to be kind.

Notice when someone looks like they are having a difficult day. Imagine offering them a friendly smile or asking how their day is going. See yourself holding the door open for someone, letting them go ahead of you in line, or complimenting them on something. Visualize yourself patiently listening to a friend who needs to vent, or surprising a loved one with a small act of thoughtfulness.

As you move through these daily scenes, consciously choose to be kind in each interaction. Imagine how your kindness positively impacts the other person, and how it makes you feel as well - perhaps uplifted, connected, or satisfied.

Continue picturing yourself practicing kindness throughout your day. Notice it becoming more natural and automatic for you. See it becoming a deep-seated habit that enriches your life and the lives of those around you.

When you're ready, take one more deep breath and gently open your eyes, feeling calm, centered, and committed to cultivating the habit of kindness.