May all beings be safe, happy, healthy, live joyously May all living beings be safe, happy, healthy, live joyously May all breathing beings be safe, happy, healthy, live joyously May all individuals be safe, happy, healthy, live joyously May all beings in existence be safe, happy, healthy, live joyously Allow the phrases to be simply a conduit for the force of loving-kindness.
Empower your imagination through the five phrases to touch the hearts of all forms of life in the universe, unconditionally and inclusively. Stay with all beings until you feel a personal sense of the profound interconnectedness of all creatures, all life.
All females of all species, or the feminine principle of the universe within us all. All males of all species, or the masculine principle of the universe within us all. Begin with yourself. Generate warm, gentle, loving feelings for yourself:. May I care for myself in this ever-changing world graciously, joyously. From yourself, move out spaciously into your immediate surroundings. Include every living being within this circle:. May all beings in the air, on land, and in the water be safe, happy, healthy, and free from suffering.
Stay within your reach. As you feel your immediate surround fill with the power of loving kindness, move on, expanding the surround in concentric circles until you envelop the entire planet.
Expand your loving kindness until you are able to visualize Earth, spinning within the vast, mysterious universe. If you like, continue expanding the sense of your loving kindness, filling the endless emptiness of the universe. May all living beings everywhere, on all planes of existence, known and unknown, be happy, be peaceful, be free from suffering.
As an advisor for the Center for Contemplative Mind in Society, he developed and taught meditation programs to national environmental leaders, business executives, lawyers, and philanthropists. And the Metta Sutta not only explains what loving kindness is but how to put it into everyday […]. Loving kindness meditation has been around a really long time, and is a tried and true method to find joy and […]. In research, people […]. A loving kindness meditation affirms well wishes for yourself and others.
It can be done any time of day, but is […]. Your donations make a difference! Please make a gift to CMind today. Loving-Kindness Meditation. Loving-Kindness Practice Instructions based on a teaching by Steven Smith Loving-kindness, or metta , as it in called in the Pali language, is unconditional, inclusive love, a love with wisdom. Now imagine that you are surrounded on all sides by all the people who love you and have loved you.
Picture all of your friends and loved ones surrounding you. They are standing sending you wishes for your happiness, well-being, and health.
Bask in the warm wishes and love coming from all sides. You are filled, and overflowing with warmth and love. Now bring your awareness back to the person standing on your right side.
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 their 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 , People who practiced loving-kindness meditation daily for seven weeks reported a steady increase in their daily experience of positive emotions, such as joy, gratitude, contentment, hope, and love. They also reported greater life satisfaction and lower depressive symptoms following the intervention, compared to when they started.
People who were on a waitlist to learn the practice didn't report these benefits. Other evidence for the effectiveness of this practice can be found on Dr. 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. Log In here. I found that when imaging people sending me love, I felt overwhelmed and emotional; however, when I was sending love to others, I felt warm and full. Overall this was relaxing and good.
Almost immediately I had emotion and quiet tears. It has been part of my daily meditation practice for some time. The practice helps me to feel better about myself and others as I widen the practice to include my family, community, country, and all living beings. A great practice for me as I tend to carry other people's burdens. It was freeing for me to offer up well wishes, health and happiness to one's I know and love, as well as, others who I dont know who may be struggling. One cannot go wrong with this amazing meditation practice.
A great practice for me as I carry other people's burdens. It was freeing for me to offer up well wishes, health and happiness to one's I know and love, as well as, other who I dont know who may be struggling. Excellent, I have become more focus on being Peaceful. This particular loving kindness meditation is unique in that you can visualize a person on the right, on the left and also your loved ones around in a circle, also visualizing myself in that circle while I'm sending them my voice of loving kindness.
I would say, Awesome. I'm going to teach this particular one. Thanks a million, thank you. Just what I need during a time when I'm feeling anger and despair about so many things going on right now. Living in anger is not useful or enjoyable, so any tool to bring me away from anger is welcome. I sat on my dock listening to the guided meditation and was able to follow along on and off.
I was surprised by some of the people who came to mind as I did the practice. Slowly spread the happinesses, joy, and love the entire universe. Picture yourself embodiment of peace and happiness and gently consider and imagine you are spreading peace.
Consider yourself as a shining star spreading love and peace from your forhead. The suffering you experience in the past actually help you to reinvent your happiness and peace. As I practiced this Loving Kindness Meditation day by day, the group of loving people from both the present and the past who came to mind during the meditation expanded greatly.
It started as just a small circle of special friends and relatives, but multiplied to the point that, if I choose two or three new people for each day's meditation, I can continue for a long time before I choose the same person twice. This realization really helps ameliorate the effects of covid's forced distancing. A wonderful meditation. I'm so looking forward to doing Loving-Kindness Meditation daily for seven days. I've tried, and enjoyed, Loving-Kindness meditation before, but didn't make it a habit, as I was distracted by so many other activities.
I hope that, after repeating this meditation 7 days in a row, it will become a habit. I was grinning throughout today's practice. Thank you, research team. This time as I knew what was coming, I had time to think about who I wanted to think about and it was beautiful.
I meditate with a smile on my face! Wonderful and strange experience. For the first time I try this amazing experience and i love it. This was powerful, i did cry at the beginning of the meditation when i pictured the first person suggest despite she is not passed, i felt like i was overwhelmed by my emotions. We have something new and exciting to share with you! You may be aware we have a workplace calendar and a general calendar with kindness ideas, but we decided to create a calendar with an education theme!
And guess, what? You can start your morning announcements with a kindness idea from the calendar! Download School Calendar Kindness Calendar Download our new kindness calendar to practice kindness each day of ! Download Calendar. Download our posters that illustrate our six kindness concepts. A set of 6 coloring pages you can print out and color just for fun. Download PDF.
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