Homework Prompts

Drawn from the research of Frick (2020)

This study used daily homework prompts to encourage loving-kindness into daily behaviours. In the same spirit, we have developed some educational-focused homework prompts for you to use with yourself, or students. 

1. What loving-kindness did I offer today? (to myself, students, colleagues, community)
Reflect on specific times you intentionally directed kind thoughts, supportive words, or gentle understanding toward yourself or others. Consider both internal acts (like silent well-wishing or self-encouragement) and outward actions (such as listening patiently or offering genuine praise). Did you notice any shift in your own mood or the classroom environment when you practiced loving-kindness?

2. What benevolent action felt most natural? What felt challenging?
 Think about which kindnesses or compassionate gestures seemed effortless or brought a sense of ease; these could be small habits or spontaneous moments of helpfulness. Were there situations where extending kindness felt awkward, forced, or emotionally difficult—perhaps with certain people or during stressful times? Notice what feelings, assumptions, or fears came up with each kind of action.

3. When did I notice my heart feeling more open or compassionate?
 Recall moments throughout the day—large or small—when you felt warm-hearted, patient, or deeply understanding toward yourself or others. Did any unexpected person or situation bring out these feelings? How did this openness affect your interactions or overall sense of well-being?

4. What moments of connection or kindness did I receive from others? 
Identify any gestures, words, or behaviors from students, colleagues, or others that made you feel seen, supported, or appreciated. Was there an instance where someone listened to you, expressed gratitude, or included you? Reflect on how receiving kindness influenced your mood or willingness to connect with others.

5. How can I extend loving-kindness tomorrow in one specific way?
 Set an intention for a concrete, do-able action—such as offering a word of encouragement to a quiet student or being patient with yourself during a busy day. Consider what might be most meaningful or growth-promoting for yourself or others. Envision how this act could shape your approach to the day and potentially ripple out to your learning environment.

Little steps, every day

Each day you practice loving-kindness meditation and benevolent actions, you’re not just  rewiring your own brain for greater happiness, resilience, and connection, you are changing your interactions with everyone you meet. The research shows that these practices reduce depression, increase positive emotions, and improve relationships over time.