Practice in Thinking of Others
Designed by BearmoreWhat changes when you turn thoughts of compassion out to others?
Two hours that leave you sending kind thoughts to other people, instead of worrying about yourself. Swim or move some other way to settle first, then hold people in mind, write to one of them, and end at the piano.
The runsheet
Swim laps, or run blocks
Cardio trainingLap swim if you have a pool; otherwise a run, ride, or row at conversational pace works.
20 min activityBearmore’s thoughts on doing cardio training before meditation (compassion)
There's a useful connection here because once the heartrate slows down, the warm post-workout state can make goodwill toward yourself and others feel easier.
Holding people in mind
Meditation (compassion)Rogers (who this Burst was inspired by) prayed for people by name every morning. Borrow the idea of the practice, not necessarily the religious framing: bring specific people to mind one at a time, and hold each one with warmth.
15 min activityBearmore’s thoughts on doing meditation (compassion) before acts of kindness
This is an excellent pairing because an open heart from compassion meditation can make acts of kindness feel more natural and genuine.
Write a note to one person
Acts of kindnessPick one person. Write to them by hand, send a long voice note, or send an email you've been meaning to send.
10 min activityBearmore’s thoughts on doing acts of kindness before reading (mindful)
This can be a good pairing because the open, settled mindset from helping can carry into reading and make engagement easier.
Contemplative read
Reading (mindful)Use the slot for whatever you find contemplative: scripture, philosophy, poetry, a good essay. Phone in another room.
15 min activityBearmore’s thoughts on doing reading (mindful) before creating music
This can help because reading often surfaces ideas or moods that music-making can express in sound.
Playing music
Creating musicTwenty minutes of making music: keys, voice, or any instrument you've got.
20 min activityTime well spent.
1h 59m spent doing something good for yourself.
The breakdown
Burst evaluation
Wellbeing focus
About this Burst
This Burst composes five practices into a couple of hours spent finding compassion for others. The compassion meditation reframes a named-prayer practice for anyone, regardless of belief. Reading is open to whatever you find contemplative. The 'letter to one person' row is literal: a handwritten card, an email you've been meaning to send, or a long voice note. Swimming substitutes for any sustained cardio if you don't have a pool.