Begin to send the love that you feel back to that person.
You and this person are similar. Just like you, this person wishes to be happy. Send all your love and warm wishes to that person. Now focus your awareness on the person standing on your left side.
Begin to direct the love within you to that person. Send all your love and warmth to that person. That person and you are alike. Just like you, that person wishes to have a good life. Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness. Now picture another person that you love, perhaps a relative or a friend.
This person, like you, wishes to have a happy life. Send warm wishes to that person. You and this person are alike in your wish to have a good life. Now bring to mind another acquaintance toward whom you feel neutral. It could be a neighbor, or a colleague, or someone else that you see around but do not know very well. Like you, this person wishes to experience joy and well-being in his or her life.
Take a deep breath in. And breathe out. And another deep breath in and let it go. Notice the state of your mind and how you feel after this meditation.
Practicing kindness is one of the most direct routes to happiness: Research suggests that kind people tend to be more satisfied with their relationships and with their lives in general. It involves mentally sending goodwill, kindness, and warmth towards others by silently repeating a series of mantras. Loving-kindness meditation increases happiness in part by making people feel more connected to others—to loved ones, acquaintances, and even strangers. Research suggests that when people practice loving-kindness meditation regularly, they start automatically reacting more positively to others—and their social interactions and close relationships become more satisfying.
Fredrickson, B. Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Journal of Personality and Social Psychology, 95 , They also reported greater life satisfaction and lower depressive symptoms following the intervention, compared to when they started. Loving-kindness meditation invites us to cultivate warm feelings of love and kindness toward increasingly distant people, and ultimately all living creatures.
How concerned are you about your community, your fellow citizens, and all of mankind? Take the Connection to Humanity quiz to find out. Never fails to open my heart. Every time I cry and it feels so healing. I've been trying this exercise with slight variations from different researchers and I find it the most difficult mediation practice I've ever attempted and I've done a lot, including in the mountains of Japan in torrential downpour standing in front of a shinto shrine.
This exercise draws on a guided meditation created by researcher Emma Seppala, Science Director of Stanford University's Center for Compassion and Altruism. Loving-kindness, compassion, sympathetic joy and equanimity are rigorous meditation practices, used for the most part to cultivate one-pointed.
The reason I find it difficult are for two reasons - 1 It's very repetitive 2 You have to do it for at least days in a row according to some researchers to reap real benefits. I haven't been able to go beyond 3 days before switching to another practice.
Maybe it's just not for me. Beautiful little practice! Managed to catch the essence of Metta in such a short time. I also really like that the phrases are changing so the words keep their meaning as opposed to becoming a mantra where through repetition you remain aware only on their melody. I have been taught another variation by a buddhist monk which uses self-empathy if you can't thinking of a person whom you can receive lovingkindness from.
In this case you send well-wishes to yourself with the following phrases: "May I live with ease, may I be happy, may I be free from pain. John, in Positive Psychology course an Coursera prof.
Fredrikson give us only one - thre four statements mantra. I am not sure, I believe it was: may you be happy, may you be helthy, may you live with ease. I find it difficult to memorize six mantras that are near identical and a combination of each other. Is there any difference in effectiveness if you use one or two similar mantras equally many times as in this exercise of course instead?
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Loving-Kindness Meditation Strengthen feelings of kindness and connection toward others. Save Practice Save Practice. Mark as Tried Mark as Tried. Time Required 15 minutes daily. Body Position Close your eyes.
Receiving Loving-Kindness Keeping your eyes closed, think of a person close to you who loves you very much. I liked your blog on Kindness Meditation.
But why not? Additional Guided Meditations. Whether you are using words or not, at whatever level you choose or intuitively you are drawn to. We practice generosity with others and with ourselves, over and over again, and the power of it begins to grow until it becomes almost like a waterfall, a flow. Bring your attention to your breath, and begin to silently say your chosen phrases in rhythm with the breath. Merry Elkins September 18, - am Lovely Ms. Begin with yourself.
I have read many blogs but now this blog is one of my favorite blog. I like all the views that you have shared in this blog. Keep it up and share it with all others. Hi up until 16 years ago i suffered from chronic depression which had started to become life threatening. I went to a meditation session run by the Theravadin Buddhist monks in Perth Australia. They taught loving kindness Metta meditation. I intuitively knew this was important for me.