Tanja Alexandra Kern 
Happy Friday to You! 
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Often we are looking for the external environment to shift, and become frustrated when things are different from what we want. So we have to remember that, although we don’t have control over external circumstances, we can empower ourselves by creating an internal change. The outside world is a reflection of our inner reality. There is a light within you, and I encourage you to shine your light brightly! There is so much love in your heart, and I invite you to share it!
By cultivating the energy of loving kindness within ourselves, we build a foundation of inner harmony. I encourage you to try the below practices. May they create fulfillment and happiness every day of your life!
1. Gratitude
Start by cultivating gratitude for all the blessings in your life. Place both hands on your heart, close your eyes and take a few deep, relaxing breaths. Now think about all the blessings in your life. From all the small things (that are actually amazing and not so small when you think about it), to all the big things, your loved ones, shelter, healthy food and drinking water, your amazing life, health, yoga practice, etc.
2. Metta Meditation
Keep your eyes closed and your hands on your heart. Bring you awareness to your heart center and take another few rounds of deep, calm in- and exhales.
Imagine you can direct the breath toward your heart. Think of someone you love unconditionally, maybe your spouse, baby, pet,… Feel the love in your heart and allow it to expand with every breath. Now direct the same love toward yourself and silently repeat:
“May I be happy. May I be well. May I be safe. May I be peaceful and at ease.”
Repeat a few times and allow the intention to sink in. When you feel ready, send the same intention to a friend, a neutral person, animals, a person you have difficulty with, and anyone else that comes to your mind/heart. Allow emotions to arise and shower yourself with compassion as you move through them.
3. Random Acts of Kindness
Smile at someone, hand out flowers to strangers, donate some of your things or time to a homeless or animal shelter, adopt a rescue animal, pay for the person in line behind you for a their coffee, give someone an honest compliment, pay someone’s parking meter, open the door for someone, offer hugs, leave inspirational words on someone’s car window, etc.
Also make sure to let your loved ones know how much you care for them! Surprise them with their favorite treat, write them an inspiring card, tell them what you admire about them, bring them flowers or a gift (why wait for a special occasion), or place little sticky notes with kind words where they will find them, prepare a special meal for them, help them with chores, etc.
Have fun spreading kindness, and love! Enjoy how it feels. Don’t expect anything in return, just give and know in your heart how much happiness you bring to others. Imagine if everyone would do it. Be the change you want to see in the world!
Please let me know how this resonates with you. Have you been able to try any of the three practices yet? What are/were/will be you random acts of kindness?
Many blessings from my heart to yours,
Tanja
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Tanja Alexandra Kern
