This is an exercise for cultivating kindness. 

Each day gives you a new chance to grow kindness. This simple practice not only helps make kindness a regular part of your life, but can also bring joy to people around you. Start by committing to a few kind and generous acts each day. Maybe begin with just one act and see how it feels.

Kindness doesn't need to be a big gesture. It can be simple, perhaps greeting people with a smile, complimenting someone, thanking someone who might not expect it. If you're already doing these things, try to be more mindful about them. Practice 5050 awareness by keeping part of your attention on how your body and mind feel before, during, and after the kind action. This helps you notice the impact of kindness.

Kindness can also be selfless. And this too has really interesting and unintended consequences. On some days, try doing acts of kindness that are selfless where the person benefiting doesn't know it was you. Here are some ideas. Washing a colleague's cup, leaving a sandwich for someone who's homeless, giving small gifts to people whose work you appreciate, paramedics, railway station staff, teachers, supermarket employees, restaurant workers, taxi drivers, leaving public restrooms clean for the next person.

As Sheila Gill who teaches mindfulness for life says, these are not random acts of kindness. It's intentional. These are choices and actions meant to cultivate kindness and spread goodness.