Ask: Do I have the inner strength to respond intelligently and gently to the diversity of opinions that exist in the world?
Develop the state of mind of friendliness,
for as you do ill-will will grow less.
Place a small handful of raisins or nuts on a surface in front of you.
Observe the look and smell of them.
Pick up a raisin or nut.
Listen to it as you move it and squeeze it next to your ear.
Feel the sensations associated with lifting your arm.
Bring the piece of food to your mouth and begin to chew it.
Taste it mindfully.
Notice the impulse to take another before the first is chewed and swallowed.
Be with every aspect of this experience.
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