To practice mindful speech, start by resisting the temptation to simply react to other people’s words or actions. Pause and choose your words more carefully. Choose words that are loving, compassionate, and respectful, and try using a tone that is calm and non-threatening. Also, remember that it isn’t always necessary to give your opinion. Sometimes silence is better than a response.
3. Loving-Kindness Writing Meditation
One of the reasons for difficult relationships is our attitudes about other people. We are often more concerned about our own needs over those of others. So, our approach to dealing with others will be confrontational because we see them as a threat to us obtaining or keeping, the things we feel we need to be happy. This is what happens when our happiness depends on external things and circumstances.
Loving-kindness writing meditation is a practice that can quickly transform our attitudes about other people without any conscious effort. The way it works is simple: just copy a set of positive affirmations by hand for about 5-10 minutes a day. That’s it.
What this does is imprint the affirmations directly into your subconscious. After about a week, you’ll find yourself treating people differently, because your attitudes will become more loving, compassionate, and understanding. This is a very powerful exercise. You can download the exercise here.
4. Mindfulness Meditation
“Meditation is enough. Everything else follows on its own.” – Osho
Mindfulness meditation is the mainstay of our mindfulness practice. If we want to understand how relationships work, then we need to become more mindful of how our thoughts and actions affect our relationships. Mindfulness meditation will not only help us understand relationships better, but it will also help us gain the inner strength to overcome our insecurities.
Mindfulness meditation is not complicated. Just find a quiet place where you will not be disturbed for a few minutes. Sit in a chair with your back straight, feet flat on the floor, and hands in a comfortable position. Close your eyes, and begin observing your breath. When your mind wanders off, just bring your attention back to your breath.
Your mind will keep wandering off. That’s normal, so don’t expect perfection. Just keep bringing it back. After a few minutes, your mind will begin to settle down. If you are new to meditation, you can start with about 10-15 minute sessions every day or every other day. Then increase to about 20 minutes, or more, if you like.
This is the very basic mindfulness meditation technique. If you want to learn more about the practice, check out “Mindfulness Meditation for Beginners.”
What the meditation does is quiet the excess chatter in your mind, and this will help steady your emotions so that you don’t react so much to other people’s words or actions. It also helps you see the world with much greater clarity.
We all want to have better relationships with people, but many of us are unsure of how to accomplish this. These four simple practices can improve your relationships significantly.
As they are the foundation of the mindfulness practice, they will help you understand relationships better, so you can cultivate greater peace, harmony, and more loving relationships with everyone you encounter. And this will lead to a more rewarding and fulfilling life not just for yourself, but also for those around you.
After all, isn’t that what you’re searching for in your life?
Here’s an interesting video on how mindfulness improves relationships:
Mindfulness is a blessing for your relationship. Mindfulness practices enable us to better care about the people we love. It makes us open to varied perceptions and beliefs instead of getting stuck in our limiting beliefs. It shifts our focus from trying to change our partner and complaining to understanding and appreciating them more.
That is the secret to a happier relationship. How are you using mindfulness to improve your relationship?
Mindfulness Meditation Made Simple: Your Guide to Finding True Inner Peace (Paperback)
Quick Start to Mindfulness Meditation (cd)
Inner Silence: Guided Relaxation Meditations for Inner Peace and Restful Sleep (cd)
Mindfulness for Busy People (online course)
Written By Charles Francis Originally Appeared On The Mindfulness Meditation Institute