Morning Lovingkindness Walks

I like to do this on my morning dog walks, and it can really shift the tone of my day. It leaves me feeling more connected and kinder to myself throughout the day. I start by silently offering some wishes of well-being toward my dog (this comes most easily!), then I offer them to myself, and to people I pass. Typical phrases include things like "may you be happy, may you be healthy, may you be peaceful and safe", but you can also adjust them and make your own.

This builds on a formal Metta or Lovingkindness sitting meditation practice that I have done on and off for many years (Sharon Salzberg and Tara Brach are two of my favorite teachers), and I got the idea from a podcast interview with Sharon Salzberg. It may helpful to try the sitting practice once or twice to get a sense of it (links above), and track 13 of this audiobook has a good guide to the walking version.