Getting Started with Mindfulness
A Simple Meditation Practice · Sit comfortably. · Notice what your legs are doing. · Straighten your upper body—but don't stiffen. · Notice what your arms are doing ...
Connect better
**<anchor>Connect better</anchor>.** Ever find yourself staring blankly at a friend, lover, child, and you’ve no idea what they’re saying? Mindfulness helps you give them your full attention.
Sharon Salzberg: Connect with Kindness - Mindful
Sharon Salzberg: Connect with Kindness - Mindful

- [log in](https://www.mindful.org/lp-log-in/)
- [courses](https://shop.mindful.org/collections/online-courses)
- [advertise](https://www.mindful.org/advertise/)

- [Sign In](https://www.mindful.org/lp-log-in/)
- Search


Search for:

- [Subscribe](https://www.mindful.org/lp-subscribe/)

- [HOW TO MEDITATE](https://www.mindful.org/how-to-meditate/)
- [DIGITAL GUIDES](https://www.mindful.org/category/mindful-offerings/10x-page/)
- [LEARN](https://www.mindful.org/how-to-meditate/)
  - [FOCUS](https://www.mindful.org/category/mindful-skills/focus/)
  - [CALM](https://www.mindful.org/category/mindful-skills/calm/)
  - [MOVEMENT](https://www.mindful.org/category/mindful-skills/movement/)
  - [SLEEP](https://www.mindful.org/category/health/sleep/)
  - [COMPASSION](https://www.mindful.org/category/mindful-skills/compassion/)
  - [KIDS](https://www.mindful.org/category/health/kids/)
  - [ANXIETY](https://www.mindful.org/category/difficult-experiences/anxiety/)
  - [AUDIO](https://www.mindful.org/category/mindful-offerings/audio/)
- [SHOP](https://shop.mindful.org/)
  - [COURSES](https://shop.mindful.org/collections/online-courses)
  - [SPECIAL EDITIONS](https://shop.mindful.org/collections/special-editions)
  - [AFFIRMATION CARDS](https://shop.mindful.org/products/mindful-affirmations?utm_source=web&utm_medium=topmenu)
  - [AUDIO MEDITATIONS](https://shop.mindful.org/collections/audio-meditations)
- [WORK](https://work.mindful.org)
- [MAGAZINE](https://shop.mindful.org/pages/mindful-magazine-annual-edition)
  - [SUBSCRIBE](https://www.mindful.org/lp-subscribe/)
  - [ARCHIVE](https://www.mindful.org/archives/)
- [FREE NEWSLETTER](https://www.mindful.org/newsletters/)

[subscribe](https://www.mindful.org/lp-subscribe/)

Search for:

- [log in](https://www.mindful.org/lp-log-in/)

- [courses](https://shop.mindful.org/collections/online-courses)

- [advertise](https://www.mindful.org/advertise/)

- [HOW TO MEDITATE](https://www.mindful.org/how-to-meditate/)

- [DIGITAL GUIDES](https://www.mindful.org/category/mindful-offerings/10x-page/)

- [LEARN](https://www.mindful.org/how-to-meditate/)

  - [FOCUS](https://www.mindful.org/category/mindful-skills/focus/)
  - [CALM](https://www.mindful.org/category/mindful-skills/calm/)
  - [MOVEMENT](https://www.mindful.org/category/mindful-skills/movement/)
  - [SLEEP](https://www.mindful.org/category/health/sleep/)
  - [COMPASSION](https://www.mindful.org/category/mindful-skills/compassion/)
  - [KIDS](https://www.mindful.org/category/health/kids/)
  - [ANXIETY](https://www.mindful.org/category/difficult-experiences/anxiety/)
  - [AUDIO](https://www.mindful.org/category/mindful-offerings/audio/)
- [SHOP](https://shop.mindful.org/)

  - [COURSES](https://shop.mindful.org/collections/online-courses)
  - [SPECIAL EDITIONS](https://shop.mindful.org/collections/special-editions)
  - [AFFIRMATION CARDS](https://shop.mindful.org/products/mindful-affirmations?utm_source=web&utm_medium=topmenu)
  - [AUDIO MEDITATIONS](https://shop.mindful.org/collections/audio-meditations)
- [WORK](https://work.mindful.org)

- [MAGAZINE](https://shop.mindful.org/pages/mindful-magazine-annual-edition)

  - [SUBSCRIBE](https://www.mindful.org/lp-subscribe/)
  - [ARCHIVE](https://www.mindful.org/archives/)
- [FREE NEWSLETTER](https://www.mindful.org/newsletters/)


[Log In](https://www.mindful.org/lp-log-in/)

# Sharon Salzberg: Connect with Kindness

Feeling disconnected? Try this loving-kindness practice.

- By [Sharon Salzberg](https://www.mindful.org/author/sharon-salzberg/)
- April 17, 2019
- [Meditation](https://www.mindful.org/category/mindful-skills/meditation/)

![](https://www.mindful.org/content/uploads/salzlovingkindness.png)francesco chiesa/Adobe Stock

It’s easy to feel separate from other people and forms of life.When experiencing the world dualistically, there’s a pervasive sense of “us” and “them,” or “self” and “other.” But no matter our belief system, actions, or status, we are all joined together in this world through strands of [relationship](https://www.mindful.org/why-relationships-are-the-key-to-longevity/) and interconnection.

> You can open up to the possibility of caring for others not just because you like them, admire them, or are indebted to them, but because your lives are inextricably linked.

By practicing loving-kindness meditation, you can learn to see the lives of others as related to your own. This doesn’t mean you must like everybody, or agree with everything they do. It means you can open up to the possibility of [caring for others](https://www.mindful.org/dont-i-know-you/) not just because you like them, admire them, or are indebted to them, but because your lives are inextricably linked.

## A Loving-Kindness Practice to Connect with Others

Use this practice to recover your innermost knowledge of that linkage, dissolve barriers you have been upholding, and genuinely awaken to how connected we all are.

1. **Begin with someone who has helped you;** maybe they’ve been directly generous or kind, or have inspired you though you’ve never met them. When you think of them, they make you smile. Bring an image of the person to mind, or feel their presence as if they’re right in front of you. Say their name to yourself, and silently offer these phrases to them, focusing on one phrase at a time: _May you live in safety. May you have mental happiness (peace, joy). May you have physical happiness (health, freedom from pain). May you live with ease._ Don’t struggle to fabricate a feeling or sentiment. If your mind wanders, simply begin again.
2. **After a few minutes, move on to a friend.** Start with a friend who’s doing well right now, then switch to someone who is experiencing difficulty, loss, pain, or unhappiness.
3. **Offer loving-kindness to a neutral person,** who you don’t feel a strong liking or disliking for: a cashier at the supermarket, a bank teller, a dry cleaner. When you offer loving-kindness to a neutral person, you are offering it to them simply because they exist—you are not indebted to or challenged by them.
4. **Offer loving-kindness toward a person with whom you have difficulty.** Start with someone mildly difficult, and slowly work toward someone who has hurt you more grievously. It’s common to feel [resentment and anger,](https://www.mindful.org/connect-to-your-anger-without-losing-control/) and it’s important not to judge yourself for that. Rather, recognize that anger burns within your heart and causes suffering, so out of the greatest respect and compassion for yourself, practice letting go and offering loving-kindness.
5. **Finish by offering loving-kindness to anyone who comes to mind**—people, animals, those whom you like, those whom you don’t, in an adventurous expanse of your own power of kindness.

###### This article appeared in the [August 2015 issue of _Mindful_](http://mindful-magazine.myshopify.com/collections/frontpage/products/august-2015) magazine.

### Read More

[![woman on yoga mat. 11-minute breathing practice](https://www.mindful.org/content/uploads/yoga-2.png)](https://www.mindful.org/12-minute-breathing-practice-for-awareness-sit-and-know-youre-sitting/)

Calm

## [12-Minute Breathing Practice for Awareness: Sit and Know You’re Sitting](https://www.mindful.org/12-minute-breathing-practice-for-awareness-sit-and-know-youre-sitting/)

Susan Kaiser-Greenland guides us through one of the oldest meditation practices called "Sit and Know You're Sitting." [Read More![](/wp-content/themes/mindful/assets/img/arrow-right.svg)](https://www.mindful.org/12-minute-breathing-practice-for-awareness-sit-and-know-youre-sitting/)

- Susan Kaiser Greenland
- September 3, 2024

[![Abdominal Breathing. Young woman practice deep breathing. Breath Awareness Exercise.](https://www.mindful.org/content/uploads/Artwork_A-Guided-Meditation-to-Encourage-Deep-Breathing.jpg)](https://www.mindful.org/a-guided-meditation-to-encourage-deep-breathing/)

Calm

## [A Guided Meditation to Encourage Deep Breathing](https://www.mindful.org/a-guided-meditation-to-encourage-deep-breathing/)

Explore this introduction to belly breathing to help you relax and reduce stress. [Read More![](/wp-content/themes/mindful/assets/img/arrow-right.svg)](https://www.mindful.org/a-guided-meditation-to-encourage-deep-breathing/)

- Shamash Alidina
- August 28, 2024

GET THE LATEST ON EVERYTHING MINDFULNESS

* * *

Our free newsletter delivers updates on the science of mindfulness, guided mindfulness meditation practices from leading teachers, special offers, and rich content to support your mindful growth.

Email(Required)

Sign Up

Name

This field is for validation purposes and should be left unchanged.

[![Newsletter](https://www.mindful.org/content/uploads/Group-14.png)](https://www.mindful.org/content/uploads/Group-14.png)

Get the latest on everything mindfulness

* * *

Our free newsletter delivers updates on the science of mindfulness, guided mindfulness meditation practices from leading teachers, special offers, and rich content to support your mindful growth.

Email(Required)

Sign Up

Name

This field is for validation purposes and should be left unchanged.

[![Newsletter](https://www.mindful.org/content/uploads/Group-14.png)](https://www.mindful.org/content/uploads/Group-14.png)

Get the latest on everything mindfulness

* * *

Our free newsletter delivers updates on the science of mindfulness, guided mindfulness meditation practices from leading teachers, special offers, and rich content to support your mindful growth.

Email(Required)

Sign Up

Name

This field is for validation purposes and should be left unchanged.

## TRENDING

[![woman on yoga mat. 11-minute breathing practice](https://www.mindful.org/content/uploads/yoga-2.png)](https://www.mindful.org/12-minute-breathing-practice-for-awareness-sit-and-know-youre-sitting/)

### [12-Minute Breathing Practice for Awareness: Sit and Know You’re Sitting](https://www.mindful.org/12-minute-breathing-practice-for-awareness-sit-and-know-youre-sitting/)

- Susan Kaiser Greenland

[![Abdominal Breathing. Young woman practice deep breathing. Breath Awareness Exercise.](https://www.mindful.org/content/uploads/Artwork_A-Guided-Meditation-to-Encourage-Deep-Breathing.jpg)](https://www.mindful.org/a-guided-meditation-to-encourage-deep-breathing/)

### [A Guided Meditation to Encourage Deep Breathing](https://www.mindful.org/a-guided-meditation-to-encourage-deep-breathing/)

- Shamash Alidina

[![A Guided Walking Meditation to Connect with Your Senses - Woman walking in autumn forest nature path walk on trail woods background. Happy girl relaxing on active outdoor activity](https://www.mindful.org/content/uploads/mindful-walking-practice.jpg)](https://www.mindful.org/a-guided-walking-meditation-to-connect-with-your-senses/)

### [A Guided Walking Meditation to Connect With Your Senses](https://www.mindful.org/a-guided-walking-meditation-to-connect-with-your-senses/)

- Elaine Smookler

- [MINDFUL.ORG](/)
- [About Mindful & Mindful.org](https://www.mindful.org/about-mindful/)
- [Advertise with us at Mindful.org](https://www.mindful.org/advertise/)
- [Mindful Directory - Find a Teacher](https://www.mindful.org/mindful-directory/)
- [Mindful Content Licensing](https://www.mindful.org/mindful-content-licensing/)
- [Book a Keynote Speaker](https://www.mindful.org/mindful-speakers/)
- [Privacy Policies](https://www.mindful.org/privacy/)
- [Accessibility Statement](https://www.mindful.org/accessibility/)
- [Land Acknowledgement](https://www.mindful.org/land-acknowledgement/)
- [EU Online Dispute Resolution (ODR) Platform](https://ec.europa.eu/consumers/odr)
- [Join Our Team](https://www.mindful.org/careers/)
- [Mindful Sitemap](https://www.mindful.org/sitemap/)
- [Policy on the Ethical Use of Artificial Intelligence in Journalism and Content Creation](https://www.mindful.org/ai-policy/)

- [CUSTOMER SERVICE](/subscriber-services/)
- [Contact Us](https://www.mindful.org/contact/)
- [Renew Subscription](https://www.mindful.org/lp-subscribe/)
- [Magazine Archive](https://www.mindful.org/magazine/)

- [EXPLORE](https://mindful-magazine.myshopify.com/)
- [Mindful Magazine](https://www.mindful.org/magazine/)
- [Mindful Courses](https://www.mindful.org/courses/)
- [Audio Meditations](https://mindful-magazine.myshopify.com/collections/audio-meditations/audio+meditation)
- [Events](https://signups.mindful.org/mindful-30-2022/)

- Social Media
- [X](https://twitter.com/MindfulOnline)
- [Facebook](https://facebook.com/mindfulorg)
- [Instagram](https://instagram.com/mindfulmagazine)
- [TikTok](https://www.tiktok.com/@mindful.org)
- [YouTube](https://www.youtube.com/channel/UCXsjej0djMYxtGC3RMHBUvg)
- [Spotify](https://open.spotify.com/show/50yOGRLSNwrA5mDO2g5gt8)
- [Apple Podcasts](https://podcasts.apple.com/ca/podcast/12-minute-meditation/id1068281273)
- [Pinterest](https://www.pinterest.com/mindfulonline/)
- [LinkedIn](https://www.linkedin.com/company/mindful-org/)

© 2024 [Mindfulness United Pty Ltd](//www.mindful.org/about-mindful/)