We choose our friends but we can't always choose who we live and work with. As a result, you may spend many hours a day with people you do not get along with. So, how can you make your home or workplace somewhere that is more pleasant, peaceful and caring for one another?
Certainly you can do things that are simple yet effective, like buying flowers or sharing fresh fruit. We know some businesses start each meeting with three minutes of silence, in order to create a psychological break between activities. This can also be practiced at home as it is a brilliant way to bring people together on the same page. But often the difficulties go deeper, especially if it feels like someone has it in for you, and even more so if the offender is your parent or boss.
We were teaching a week retreat in an old vicarage in the countryside of County Wicklow, Ireland. A beautiful place, yet many of the participants had difficulties they were working with. In particular, Helen told us that she had a very critical, angry boss, Mary, who would walk in each day and immediately begin to find fault with everything Helen did: the way she was dressed, the way her hair was, that she was always late (which she wasn't) and so on. Helen was becoming a nervous wreck, feeling inadequate and shameful, as well as developing a real bitterness toward her boss. She wanted to leave, but jobs were hard to find in her area.
At the retreat we taught Helen how to develop greater objectivity towards Mary. We reversed roles so that Helen could see she was actually being very self-centered, as many of us are, by presuming it was all about her. She had immediately assumed that she must have done something wrong, as Mary did not seem to like her. She was then able to see that that, instead, Mary might be unhappy or facing her own problems and taking it out on Helen.
It was very important for Helen to go beyond thinking of herself as the cause and to see the bigger picture, even to realize that it probably had nothing to do with her at all. This was a profound insight. She was then able to practice a meditation we taught her to cultivate kindness. This helped Helen develop more self-confidence, and a greater sense of connectivity with others so she didn't take things so personally. It gave her greater objectivity, awareness and freedom, which also led her to a deeper understanding of Mary, and even compassion for her.
After the retreat was over and Helen was back at work, she happily wrote to tell us what had happened. She had been focusing her kindness meditation on Mary and had begun to perceive what an unhappy and sad woman her boss really was beneath her tough exterior. Helen watched her moving and talking to people and saw the loneliness in her body language, sensing sadness in her voice. Each time Mary approached her, Helen would silently direct toward Mary, "May you be well, may you be happy, may you be peaceful," while sending her boss thoughts of care and compassion. This not only lowered her own stress response but also balanced her reactive feelings.
Helen saw the reality of this other woman's unhappiness, and how all the criticism and anger appeared to be due to her own issues rather than anything that Helen had done. Meditation cleared her mind and opened her heart so that she was no longer giving her power away but was able to stay steady within herself. No longer absorbing the criticisms, Helen could talk to her boss quite fearlessly.
On one occasion, while Mary was accusing Helen of something she thought had been done wrong, Helen gently reached out and touched Mary's shoulder, quietly asking, "Is everything okay?" To which Mary gave a deep sigh, sat down, and began to unload her story of her husband being sick at home and two very rebellious teenage children. Helen was able to offer a listening ear and the two soon forged a new and far more caring working relationship. Helen told us that developing a greater understanding for her boss had enriched her whole work life.
There is a Helen in all of us! At those times when we are in conflict with another we can ask ourselves, is it really about us or is it their issue? When we bring others into our heart then we are able to see beyond our own ego-centered minds and do not take issues so personally. Then we are able to be more caring and kind. The meditation below can help you develop these qualities.
Spend a few minutes on each stage of this practice. Settle your body in an upright and seated posture. Take a few minutes to focus on the natural flow of your breath, while bringing your attention to the heart space in the center of your chest.
1. Now either repeat your name or visualize yourself in your heart so that you can feel your presence. Hold yourself there, gently and tenderly. Release any tension on the out-breath and breathe in softness and openness with the in-breath. Silently repeat: "May I be happy, may I be peaceful, may I be kinder." Feel a growing sense of friendliness and kindness for yourself.
2. Now direct your kindness toward the person you are having a hard time with, where communication is not easy or there are misunderstandings. Keep breathing out any resistance and breathing in openness, as you hold this person in your heart and repeat: "May you be happy, may you be peaceful, may you be kinder." No need to get caught up in recalling the details of the story. Hold them gently and tenderly, wishing them wellness and happiness.
3. Now expand your kindness outward toward all people, in all directions. Open your heart to others, whoever they may be, silently repeating: "May all beings be happy, may all beings be peaceful, may all beings be kinder." Let go of any prejudice or resistance. Feel kindness radiating out from you in all directions. Breathe in kindness, breathe out kindness.
When you are ready, take a deep breath and gently open your eyes, letting the kindness in your heart put a smile on your lips.
How can you bring more caring and joy to your home or workplace? Do comment below. You can receive notice of our blogs every Tuesday by checking Become a Fan at the top.
You can learn more in our award-winning book: BE THE CHANGE, How Meditation Can Transform You and the World, or from our three meditation CD's.
Enjoy our Friday weekly blogs on Oprah.com/spirit
Our latest book won the 2010 Nautilus Gold Book Award: BE THE CHANGE, How Meditation Can Transform You And The World, forewords by the Dalai Lama and Robert Thurman, with contributors Marianne Williamson, Jane Fonda, Ram Dass, Byron Katie, Michael Beckwith, Debbie Ford and others.
Our 3 meditation CD's: Metta--Loving kindness and Forgiveness; Samadhi-Breath Awareness and Insight; and Yoga Nidra-Inner Conscious Relaxation, are available at: www.EdandDebShapiro.com
HuffPost Lifestyle is a daily newsletter that will make you happier and healthier — one email at a time. Learn more