3-Minute Kindness Cultivation

Time needed: 3 minutes (60 seconds each)

Setting: Any moment to enhance wellbeing

Purpose: Developing kindness that flows both inward and outward

Kindness Recognition (60 seconds)

    What: Notice kindness already present:

      Recall one kind act you performed recently

      Remember kindness you've received from others

      Identify one way you've been gentle with yourself

      Notice how kindness feels in your body

    Notice: The natural presence of kindness, how it flows in multiple directions, warmth it creates

    Why: Establishes kindness as already existing, builds awareness of kindness patterns, connects to felt experience

Kindness Equalization (60 seconds)

    What: Balance kindness direction:

      Place one hand on heart (self)

      Extend other hand outward (others)

      Silently say "Just as I wish for ease, so do others"

      Imagine kindness flowing equally in both directions

    Notice: Any imbalance toward self or others, resistance to dual-direction, how balanced kindness feels

    Why: Disrupts tendency to separate self/other kindness, creates wholeness, builds kindness capacity

Kindness Activation (60 seconds)

    What: Generate specific kindness actions:

      Choose one small kindness toward yourself today

      Identify one simple kindness for someone else

      Create kindness that serves both simultaneously

      Set intention to notice impact of all three

    Notice: Which direction feels most natural, creative possibilities for both-and kindness, immediate effects

    Why: Transforms intention into action, builds kindness habits, demonstrates interconnection

Closing: Take one breath with hands in starting position

Notice: How dual-direction kindness affects your state

Why: Integrates kindness as flowing naturally both ways