So you can sleep better. Repeat three or four positive, reassuring phrases to yourself. Learn the best ways to manage stress and negativity in your life. Let the barriers that would separate you from everyone else fade, even just a little. It often takes practice to allow yourself to receive your own love or to send it. Imagine feeling perfect love for yourself, thanking yourself for all that you are, knowing that you are just right—just as you are. Practice this meditation for a number of weeks, until the sense of lovingkindness for yourself grows. Made with <3, FREE mini art print with every $50 you spend + FREE shipping on all US orders :), The Unbroken, A Poem about Loss by Rashani Réa, An Open Letter to My Younger Self: You'll Make It Through, 8 Affirmations to Help You Cope with Loss. There are two versions of the Metta meditation script. doi:10.1016/j.cpr.2011.07.003, Hutcherson CA, Seppala EM, Gross JJ. Let your attention settle into your body and start by taking a few deep breaths. 1. Speak it, and then whisper it, and then repeat it silently. This classic loving-kindness meditation can help you to awaken to how connected we all are. 2008;8(5):720-4. doi:10.1037/a0013237, Zeng X, Chiu CP, Wang R, Oei TP, Leung FY. Once you've held these feelings toward that person, bring other important people from your life into your awareness, one by one, and envision them with perfect wellness and inner peace. The benevolence and softness included in this 15-minute loving-kindness script will take you through a meaningful journey of … So in that spirit, I’ve recorded a Loving Kindness Meditation for you. The method outlined above is a sample of how you might choose to begin. Or when you're having a hard time forgiving yourself. Place your hand on your heart, wherever you feel your heart is. This preparation will free you to be fully present with those you pray for and experiencing God's spirit inside you and inside them. 2. We compared LKM to a non-compassion positive affect induction (PAI) and a neutral visualization (NEU) condition. Release it out to anyone you have any interaction with–teachers or students, vendors or clients, employees or coworkers, people you pass on the street, and so on. Love for ourselves and love for each other and love for those folks on the front lines of the viral pandemic that’s sweeping across the planet right now. Extend feelings of loving kindness to people around the globe and focus on a feeling of connection and compassion. A Simple Meditation to Connect With Loving-Kindness, from Sharon Salzberg . 1. "When we practice loving kindness and compassion we are the first ones to profit." Loving-kindness meditation consists primarily of connecting to the intention of wishing ourselves or others happiness. Repeat these phrases over and over again, letting the feelings permeate your body and mind. Carve out some quiet time for yourself (even a few minutes will work) and sit comfortably. 2015;6:1693. doi:10.3389/fpsyg.2015.01693, How to Practice Loving Kindness Meditation, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved, Elizabeth Scott, MS, is a wellness coach specializing in stress management and quality of life, and the author of "8 Keys to Stress Management. Mae-chee Boonyanandi, a Th ai Buddhist nun, has invited Venerable Chanmyay Saya daw of Myanmar to be the patron of the … Visualization. As you get more comfortable with the imagery and loving phrases, begin to add the visualization of others into your practice.   Those who regularly practice loving kindness meditation are able to increase their capacity for forgiveness, connection to others, self-acceptance, and more. And make your whole life feel... richer. Invite a sense of calm and steadiness with each breath. – Rumi. Very nice and easy short guided meditation. Is Love Biological or Is It a Cultural Phenomenon? All forms of meditation have been proven to have significant benefits for your overall mental and physical wellbeing.Studies on the long-term (and even short-term!) Clin Psychol Rev. How to Cure a Stress Hangover, Daily Tips for a Healthy Mind to Your Inbox, Loving-kindness and compassion meditation: potential for psychological interventions, Compassion and loving-kindness meditation: An overview and prospects for the application in clinical samples, Open hearts build lives: positive emotions, induced through loving-kindness meditation, build consequential personal resources, Compassion and Loving-Kindness Meditation, Loving-kindness meditation increases social connectedness, The effect of loving-kindness meditation on positive emotions: a meta-analytic review. benefits of loving kindness meditation include increased positive emotions and feelings of social connection. Feel your gratitude and love for them. We have all experienced moments of anger, harshness, judgement, and beating ourselves or others up. As an aid to the meditation, you might hold an image of … The … Live better. Loving-kindness and compassion meditation: potential for psychological interventions. Loving kindness is without any desire to possess another. In the practice of Buddhism, the term used is Metta. It does this by reprogramming your subconscious in a way that is much more effective than simply reading, hearing, or reciting the affirmations. P.S. Meditation is a deep listening with the body, heart and mind to find a graciousness, wisdom, and ease amidst all the change around us. What Does Metta Mean? Mindfulness Meditation: What It Is and How to Practice, Mindfulness Meditation Exercise for Anxiety, Waking Up Stressed? Motivate the mind “To be kinder, both to myself and others.” Or, “to accept myself as I am, and life as it is.” Enter your name and email address to download this meditation script. There is the short 5-minute version used by most teachers, including Sharon Salzberg and Jack Kornfield, which is a simplified, guided version. Emerging research specifically on LKM is also helping social scientists to understand the unique benefits that it provides, although most study authors note that more research is needed. Keep breathing, visualizing the breath carrying compassion through you. Finally, direct loving kindness meditation toward difficult people in your life. Loving Kindness Meditation Script. Clin Psychol Rev. Begin with someone who you are very close to, such as a spouse, a child, a parent, or a best friend. Increased … It is an emotion, something you feel in your heart. 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