Resources for Recovering Resilience: A Journey with Jack Kornfield to Transform Negativity and Ease Self-Criticism

Jack Kornfield is one of the world’s most cherished mindfulness teachers, and his wisdom and generous spirit have touched people from all walks of life. Jack is offering a new training in mindfulness through NICABM. I’m offering one of the most powerful mindfulness practices I’ve ever learned from Jack in person below.

Mindfulness is such a valuable tool for transforming negativity, easing self-criticism, and building the inner love and peace that can transform all areas of life. It has the remarkable power to help people build stronger, deeper connections and achieve greater clarity and resilience. This new training from NICABM can give you the skills and knowledge that can help make it an integral part of your life and work.

In this training, Jack will be your guide as you explore the power of mindfulness to open your heart and give you a greater sense of peace, compassion, and freedom.

Jack will cover:

  • The Transformative Power of Seeing Beauty and Goodness All Around Us
  • How to Use Compassion to Unlock the Full Potential of Mindfulness
  • The Three Pillars of Mindfulness and Why Each is Key to Transformation
  • Redefining Mental Health: How Mindfulness Can Lead to Healing, Joy, and Clarity
  • Forgiveness: The Key to Escaping the Chains of the Past
  • Becoming Your Own Unique Self for the Good of the World

This program is especially designed to bring you a unique, in-depth approach to mindfulness. NICABM’s registration won’t be open for long. Here’s the link where you can find out more.

And here’s Jack’s exercise on Giving and Receiving Loving Kindness, Compassion, Joy and Equanimity. The exercise is done with a partner; it’s powerful and transformative.

Then it was as if I suddenly saw the secret beauty of their hearts, the depths of their hearts where neither sin nor desire nor self-knowledge can reach, the core of their reality, the person that each one is in the eyes of the Divine. If only they could all see themselves as they really are. If only we could see each other that way all the time. There would be no more war, nor more hatred, no more cruelty, no more greed. …I suppose the big problem would be that we would fall down and worship each other.
– Thomas Merton

The Brahma Viharas – loving kindness, compassion, sympathetic joy, equanimity – are considered to be “the divine abodes” in the Buddhist wisdom tradition: states of consciousness we embody as we move toward enlightenment. These four Brahma Viharas are also states of being we cultivate to further us on the path toward enlightenment.

1. This exercise is done with a partner, entirely in noble silence. Invite a friend to do this guided meditation with you. Sit across from each other so that you can easily maintain eye contact. Decide who will be partner A and who will be partner B.

2. Begin by simply gazing into each other’s eyes, allowing yourself to see in your partner the nobility of their true nature. Their innate goodness and radiance of their being; their sincere wishes for peace, happiness, and well-being.

3. Partner A closes her eyes. Partner B begins to silently wish her well, sending her sincere expressions of loving kindness: may you know the deepest happiness, may you have ease of mind and heart. Partner A, let yourself know that your partner is sending you expressions of loving kindness; let yourself receive and take in the kindness being offered you.

4. Partner B closes his eyes; both partners sit in silence, reflecting on the experience and giving and receiving wishes for loving kindness, happiness, peace and ease.

5. Partner A opens her eyes; partner B keeps his eyes closed. Partner A begins to begins to silently Partner B well, sending him sincere expressions of loving kindness: may you know the deepest happiness, may you have ease of mind and heart. Partner B, let yourself know that your partner is sending you expressions of loving kindness; let yourself receive and take in the kindness being offered you.

6. Partner A closes her eyes; both partners sit in silence, reflecting on the experience and giving and receiving wishes for kindness and happiness, peace and ease.

7. Partner B opens his eyes; Partner A’s eyes remain closed. Partner B begins to imagine what human sorrows Partner A might have experienced in her journey, what losses, what griefs, what pain of the human condition. Partner B silently begins to send Partner A expressions of compassion: May your sorrows be held in loving awareness, may your sorrows ease; may yours sorrows cease. May you be free of suffering, and all causes of suffering, and from causing any suffering. Partner A: let yourself take in the care and compassion being offered to you.

8. Partner B closes his eyes; both partners sit in silence, reflecting on the experience of giving and receiving compassion and care for sorrows and suffering.

9. Partner A opens her eyes; Partner B’s eyes remain closed. Partner A begins to imagine what human sorrows Partner B might have experienced in his journey, what losses, what griefs, what pain of the human condition. Partner A silently begins to send Partner B expressions of compassion: May your sorrows be held in loving awareness, may your sorrows ease; may yours sorrows cease. May you be free of suffering, and all causes of suffering, and from causing any suffering. Partner B: let yourself take in the care and compassion being offered to you.

10. Partner A closes her eyes; both partners sit in silence, reflecting on the experience of giving and receiving compassion and care for sorrows and suffering.

11. Partner B opens his eyes; Partner A’s eyes remain closed. Partner B begins to imagine what human joys Partner A may have experienced in her journey. What accomplishments and competencies she might have achieved. What blessings of abundance and love she might have experienced. And silently begin to send her expressions of sympathetic joy, happiness for her happiness. May you fully delight in your delight; may you feel your joy deeply. Partner A; let yourself receive these sincere wishes from your partner for your deepening joy.

12. Partner B closes his eyes; both partners sit in silence, reflecting on the experience of giving and receiving joy and delight.

13. Partner A opens her eyes; Partner B’s eyes remain closed. Partner A begins to imagine what human joys Partner B may have experienced in his journey. What accomplishments and competencies he might have achieved. What blessings of abundance and love he might have experienced. And silently begin to send her expressions of sympathetic joy, happiness for his happiness. May you fully delight in your delight; may you feel your joy deeply. Partner B; let yourself receive these sincere wishes from your partner for your deepening joy.

14. Partner A closes her eyes; both partners sit in silence, reflecting on the experience of giving and receiving joy and delight.

15. Partner B opens his eyes; Partner A’s eyes remain closed. Partner B begins to imagine what ups and downs Partner A might have experienced in her life; what twists and turns. And begin to send her wishes for equanimity, for a calm abiding in centeredness and groundedness as she rides the waves of life. Partner A, let yourself receive these wishes for equanimity, balance and deep inner peace.

16. Partner B closes his eyes; both partners sit in silence, reflecting on the experience of giving and receiving wishes for calm, for equanimity, for deep inner peace.

17. Partner A opens her eyes; Partner B’s eyes remain closed. Partner A begins to imagine what ups and downs Partner B might have experienced in his life; what twists and turns. And begins to send him wishes for equanimity, for a calm abiding in centeredness and groundedness as he rides the waves of life. Partner B, let yourself receive these wishes for equanimity, balance and deep inner peace.

18. Partner A closes her eyes; both partners sit in silence, reflecting on the experience of giving and receiving wishes for calm, for equanimity, for deep inner peace.

19. With eyes remaining closed, both partners simply bring awareness to this entire experience, reflecting on the giving and receiving of kindness, compassion, joy, and equanimity. Notice any changes in your sense of yourself or of your partner.

20. Both partners open their eyes; simply gaze into the eyes of the person you have shared this experience with. Give a bow of thanks and gratitude for creating this experience together.