Though these Mindful Reminders are made with unique designs, your gratitude beads should look like a continuous string of large beads with 1 small separator between. 

Each individual bead can represent a different person or thing that you want to express gratitude for. Starting at the beginning of the circle (if your set has a starting point, if not, try to get at least 10 items but challenge yourself to as many as you can.) Focus all of your attention on the things you want to express gratitude for and for each bead say “thank you.” Try to notice the space around your heart opening and relaxing when you think of each person or thing you are thankful for. You can also modify this practice by choosing a person or thing and using each bead to express the many things about them that you’re thankful for. Challenge yourself to come up with something different for each bead every time you use them. Practice searching for many things big and small to be thankful for each day.

Though these Mindful Reminders are made with unique designs, you can find your Loving Kindness (compassion) beads by looking for the strand that has groups of 5 larger beads separated by smaller beads.

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These are inspired by the Buddhist practice of Metta. You will do 3 sets of the same wish for loving kindness, with each set directed toward a different recipient. The first set will be for yourself. The second set will be for someone you love. The third set will be for “all living things” or you can choose to challenge yourself to direct it toward someone you are angry with or dislike. For each one, try to say it from your heart with love.

For each of the 5 beads you will do one mantra like this:
“May I be happy.
May I be healthy.
May I be free of suffering.
May I be free of anxiety.
May my life be blessed with ease.”

For the second set you will direct it toward someone you love:
“May you be happy.
May you be healthy.
May you be free of suffering.
May you be free of anxiety.
May your life be blessed with ease.”

For the third set, you can send these wishes out to all living beings. You can also try to think of a stranger, maybe someone you passed in the store or on the street. Or, to really create a strong practice, you can focus on someone who you’re angry with or dislike. You can change this practice whenever you like to develop strong heart space.

“May all living beings be happy.
May all living beings be healthy.

Take a deep breath in through your nose,

filling your lungs.

Notice your belly rise.

Pause.

Exhale softly.

Repeat at least 3 cycles.

Though these Mindful Reminders are made with unique designs, your breath beads should look like pairings of 2 larger beads separated by smaller beads.

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Each pair of large beads side by side represent an inhale and an exhale. Hold the first bead in between your fingers and inhale through your nose to the count of 4. Move your fingers onto the second bead in the set and exhale through your mouth and count to 6. Try to focus on the sensation of the beads between your fingers, notice the weight and smoothness as you hold them in your hand. Move around the circle bead by bead until you complete the circle (or for 10 sets of breaths if your circle doesn’t have a start/end section.) 

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Take a few minutes to scan your body for tension. Unclench your jaw.

Drop your shoulders.

Shake out your limbs.

Take a deep breath and relax your body.

Did something good happen today?

How do you want to make the world a better place?

What matters to you?

What are 3 things you are grateful for right now?

Sink into that.