We recommend listening to the audio of this guided meditation in the player below; you can read more about it on Dr. Seppala’s website. In her book on Loving-Kindness, Sharon Salzberg writes: "We spend our lives searching for something we don’t think we have, something that makes us happy. We are not trying to make anything particular happen. Imagine that person standing on your right side, sending you their love. Loving kindness is without any desire to possess another. In fact, some people find lovingkindness for themselves so hard, they begin their practice with a benefactor. Please enter your email address. Other evidence for the effectiveness of this practice can be found on Dr. Emma Seppala’s website. Begin by finding a comfortable position – you can sit comfortably or lie down. Sending Loving-Kindness to Neutral People. Take a deep breath in. A Loving-Kindness meditation is a direction of thoughts of care, concern, and love towards oneself and others. https://spirituality-awakening.com/. You can go through it slowly and stop and practice at your own rhythm. Imagine that person standing on your left side, sending you wishes for your wellness, for your health and happiness. Feel the kindness and warmth coming to you from that person. Send all your love and warm wishes to that person. A way to tune into the positive events in your life. Browse Live events. As mentioned earlier, loving-kindness meditation starts with us. Like you, this person wishes to experience joy and well-being in his or her life. I am not sure, I believe it was: may you be happy, may you be helthy, may you live with ease . This was really powerful as like another commenter did, I couldn't help but think of my grandmother who passed. Please sit down comfortably for 20 minutes with the goal of bringing wellness and warmth into your life. This will take practice. Finally, include the difficult people in your life, even your enemies, wishing that they too may be filled with lovingkindness and peace. Frank J. Sileo, PhD, is a New Jersey licensed psychologist and the founder and executive director of the Center for Psychological Enhancement in Ridgewood, New Jersey. Bask in the warm wishes and love coming from all sides. May I be well in body and mind. ", IT'S GREAT. 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. When lovingkindness for your benefactor has developed, you can gradually begin to include other people in your meditation. I did cry a bit during the meditation but my feelings ended on a high note. Send all your good wishes to that person, repeating the following phrases, silently: May you be happy, may you be healthy, may you be free from all pain. Being a Healer i mostly suggest this to my Customers. This kind of meditation and use of a mantra is widespread in the Buddhist tradition. Metta talks about an unconditional love that exists without expecting anything in return. Feel the warm wishes and love coming from that person towards you. Practicing loving-kindness helps us to be less judgmental and less hateful and allows for more joy, selflessness, and of course loving-kindness. This 5 minute guided Compassion and Loving Kindness Meditation will help you cultivate more compassion and kindness towards yourself and those you encounter in your life. May you live with ease, may you be happy, may you be free from pain. Send all your wishes for well-being to that person, repeating the following phrases, silently: Just as I wish to, may you also live with ease and happiness. Let yourself sit in a comfortable fashion. Let the image and feelings you have for your benefactor support the meditation. Keeping your eyes closed, think of a person close to you who loves you very much. Beginning with the brief loving kindness script. Let go of any plans or preoccupations. Maybe it's just not for me. Lovingkindness meditation, even brief, naturally nurtures self-compassion as an open heart radiates kindness to others and the world. Loving Kindness Meditation Script. Change your outlook on a negative event — and enjoy less stress. Never fails to open my heart .ive practiced many types of meditations from simple to esoteric.this is the first that has caused a flow of love to myself and others. Just like you, this person wishes to be happy. The Note to Adult Beekeepers also includes a loving-kindness meditation script to use with your child. by Mudita L.S.Yew (Petaling Jaya, Selangor, Malaysia.) Beautiful little practice! Please send me monthly Greater Good in Action updates! Now bring your awareness back to the person standing on your right side. We all have a natural capacity for kindness, but sometimes we don’t take steps to nurture and express this capacity as much as we could. Now imagine that you are surrounded on all sides by all the people who love you and have loved you. 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. Loving-kindness meditation (sometimes called “metta” meditation) is a great way to cultivate our propensity for kindness. This meditation uses words, images, and feelings to evoke a lovingkindness and friendliness toward oneself and others. May you be safe, be happy, be healthy, live with ease. Let’s take a appear at each. As you repeat these phrases, picture yourself as you are now, and hold that image in a heart of lovingkindness. As you silently practice this meditation among people, you will come to feel a wonderful connection with them – the power of lovingkindness. May I be safe from inner and outer dangers. Loving-Kindness Meditation stirs feelings of kindness for ourselves, for those who are close to us, and all other beings of the world. 5. This meditation can be done in any position, and begins by taking a moment to be aware of any thoughts or feelings you may be experiencing right now, acknowledging how things are for you right now… and when you are ready, beginning to bring awareness to body: feeling your feet… legs… hips… lower and upper body… arms… shoulders… neck… head…, beginning to feel the movement of your breath, the … Send all your good wishes to that person, repeating the following phrases, silently: May you be happy, may you be healthy, may you be free from all pain. Managed to catch the essence of Metta in such a short time. Loving Kindness Meditation Script. Practice this meditation for a number of weeks, until the sense of lovingkindness for yourself grows. That person is sending you wishes for your safety, for your well-being and happiness. This Article's Author. Just like you, that person wishes to have a good life. © 2020 The Greater Good Science Center at the University of California, Berkeley - Privacy Policy, Login with Twitter Relaxing, if that is possible. Because many of us are so self-critical that it can be difficult to find loving feelings for ourselves, this meditation begins with a person who you know to be loving towards you, and only after this do you bring focus to yourself, then successively widening the circle of good will to those closest to you, then those who you feel neutral toward, then those with whom you have difficulties, and continuing outward until … September 2, 2020 . Without straining or concentrating, just relax and gently follow the instructions. Fredrickson, B. L., Cohn, M. A., Coffey, K. A., Pek, J., & Finkel, S. M. (2008). Now focus your awareness on the person standing on your left side. Simply continue to plant the seeds of loving wishes, repeating the phrases gently no matter what arises. If you'd like to leave a review or comment, please login—it's quick and free! 4. After this you can include others: Spend some time wishing well to a wider circle of friends. If this happens, it is especially important to be patient and kind toward yourself, allowing whatever arises to be received in a spirit of friendliness and kind affection. Keep your eyes closed throughout the whole visualization and bring your awareness inward. Mindfulness and Loving Kindness have the same aim: to end suffering, to work with negative emotions, to open to loving kindness, compassion, sympathetic joy and equanimity. John, in Positive Psychology course an Coursera prof. Fredrikson give us only one - thre four statements mantra. Loving-kindness meditation (sometimes called “metta” meditation) is a great way to cultivate our propensity for kindness. Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Jeff N. When I do this practice I cry because I think of my father who has passed on. Begin to send the love that you feel back to that person. Gently close your eyes. During loving kindness meditation, you focus benevolent and loving energy toward yourself and others. How concerned are you about your community, your fellow citizens, and all of mankind? In meditation they will be subject to change. This is the loving-kindness meditation. Brief loving kindness script: This is a contemporary script for Loving Kindness Meditation. Create your account to start building happiness, save and try practices, leave reviews, and more! This is a meditation of care, concern, tenderness, loving kindness, friendship–a feeling of warmth for oneself and others. 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). It can also bring up feelings contrary to lovingkindness, feelings of irritation and anger. Thank you, Its really helpful. This too is fine. Spend a few moments here to reconnect and find your real presence in the present moment. September 16, 2020 . Let your heart be soft. The meditation technique begins with developing self-love and then extending outward to develop openness and compassion for everyone. Loving-kindness meditation invites us to cultivate warm feelings of love and kindness toward increasingly distant people, and ultimately all living creatures. … We have included a script of the meditation to help you follow it yourself or teach it to others. Loving-Kindness Meditation for Others. Once we love and take care of ourselves, we can be much more helpful to others. When you’re ready, you may open your eyes. Let us be composed, sit comfortably in an upright posture with a sense of dignity and grace. You begin with yourself because without loving yourself it is difficult to love others. What Does Metta Mean? You can begin the practice of lovingkindness by meditating for fifteen or twenty minutes in a quiet place. Now picture another person that you love, perhaps a relative or a friend. Lovingkindness can be practiced anywhere. And another deep breath in and let it go. Brief Instructions for Loving-Kindness Meditation. Login with email. More interestingly, Loving Kindness Meditation enhances positive interpersonal attitudes, which make you a more helpful person. Wish this person nice things now. Picture this person and carefully recite the same phrases: May you be safe from inner and outer dangers. Script/Exercise #2: Loving-Kindness Meditation for Out-groups. Send all your love and warmth to that person. That person and you are alike. The rule in lovingkindness practice is to follow the way that most easily opens your heart. This exercise draws on a guided meditation created by researcher Emma Seppala, Science Director of Stanford University’s Center for Compassion and Altruism Research and Education. A writing exercise to foster connection and kindness. Notice the state of your mind and how you feel after this meditation. I haven't been able to go beyond 3 days before switching to another practice. Loving Kindness Loving kindness, is a heartfelt quality of mind – friendliness, openness, and connectedness, a concentration practice that opens the heart. Loving-Kindness or Metta Meditation. <3 <3 <3 To practice loving-kindness meditation, sit in a comfortable and relaxed manner. 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. Expressing/feeling loving-kindness to others is difficult for me and most of the time, feeling any sense of loving kindness toward myself seems impossible. How to Do the Loving Kindness Compassion Meditation Sleep Meditation – Compassion for Friend and Self. – Now wish this person nice things. Meditation. Let your body rest and be relaxed. Repeat these phrases over and over again, letting the feelings permeate your body and mind. Under activated social safety systems are associated with loneliness, chronic alternation between striving toward … 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. Take a moment to find a comfortable posture. Feeling into our body right now…noticing what’s here. Feeling tense? This is a comprehensive lovingkindness meditation script. They are standing sending you wishes for your happiness, well-being, and health. Metta is the Pali word for love. Now bring to mind the same person or another person who cherishes you deeply. When you feel you have established some stronger sense of lovingkindness for yourself, you can then expand your meditation to include others. Begin with yourself. You and this person are alike in your wish to have a good life. And breathe out. Connect with the world's best teachers, Live, every hour of the day for free. Now bring to mind another acquaintance toward whom you feel neutral. Sleep Meditation – Compassion for Friend. Begin with yourself. It will calm your mind and keep you connected to your heart. This person, like you, wishes to have a happy life. This assumes you have someone in your life that loves you very much- useless for me. Create the exact phrases that best open your heart of kindness. I wish you will find peace. The Buddhist Loving Kindness Meditation Script (Metta meditation script) is a prayer (or simply words) that we use for developing kindness and compassion. Buddhist Meditation Script - Guided Loving-Kindness . People who were on a waitlist to learn the practice didn't report these benefits. Sending Loving-Kindness to All Living Beings. Thankyou. For loving-kindness practice, a comfortable position is … Find yourself in a comfortable seated position. But as your heart opens, first to loved ones and friends, you will find that in the end you won’t want to close it anymore. It involves mentally sending goodwill, kindness, and warmth towards others by silently repeating a series of mantras. You and this person are similar. A Loving-Kindness Meditation (Script) that You Can Try Right Now. Visualize them, say their name to yourself, get a feeling for their presence and offer the phrases of loving-kindness to them. Invite a sense of calm and steadiness with each breath. Another valuable exercise from the Positive Psychology Toolkit is the Loving-Kindness Meditation for Out-groups. It could be a neighbor, or a colleague, or someone else that you see around but do not know very well. “I am larger, better than I thought; I did not know I held so much goodness.” Breathe gently, and recite inwardly the following traditional phrases directed toward your own well-being. With a loving heart as the background, all that we attempt, all that we encounter will open and flow more easily. Very helpful at allowing me to experience some inner quiet and peace. Self-Oriented Loving-Kindness Meditation Script. Journal of Personality and Social Psychology, 95, 1045-1062. Metta meditation is a practice of cultivating understanding, love, and compassion by looking deeply, first for ourselves and then for others. Adjust the words and images in any way you wish. Send warm wishes to that person. 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. This 15 minute journey was worth it. Meditation is a deep listening with the body, heart and mind to find a graciousness, wisdom, and ease amidst all the change around us. Turn an everyday action into a tool for mindfulness and stress reduction. As mentioned in our previous post about guided meditations for highly shame-prone and self-critical clients, high self-critics tend to have under activated social safety systems. With each recitation of the phrases, we are expressing an intention, planting the seeds of loving wishes over and over in our heart. Loving-kindness meditation can also reduce people’s focus on themselves—which can, in turn, lower symptoms of anxiety and depression. You begin with yourself because without loving yourself it is difficult to love others. And there is the actual Buddha script on Metta Bhavana, which reveals the correct which means of loving kindness meditation. The practice is the softening of the mind and heart, an opening to deeper and deeper levels of the feeling of kindness, of pure love. Every time I cry and it feels so healing. Strengthen feelings of concern for the suffering of others. An out-group is a group of people who do not belong to a particular in-group. You can use a simple loving-kindness or metta meditation to … Gently close your eyes… (Pause)… Settling into awareness of the body…and the breath. © 2020 - All Rights Reserved. Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness. September 2, 2020 . – Walt Whitman. But at the end of the meditation i felt relaxed, in peace. The technical, Buddhist name for this technique is Metta Bhavana, metta meaning compassion and bhavana meaning cultivating. Now expand your awareness and picture the whole globe in front of you as a little ball. When you begin to really feel the peace and love, you can optionally stop the script and bathe in that, setting the same intent as the words you were repeating. Like you, this person wishes to experience joy and well-being in his or her life. Receive monthly updates and reminders about our practices! After focusing on yourself for five or ten minutes, choose a benefactor, someone in your life who has loved and truly cared for you. Then gradually extend your meditation to picture and include community members, neighbors, people everywhere, animals, all beings, the whole earth. Expressing gratitude to our benefactors is a natural form of love. Breathe gently, and recite inwardly the following traditional phrases directed toward your own well-being. Written by Laura Walton, LMFT A Loving-Kindness meditation is a meditation on unconditional love without any expectations of receiving anything in return. Take two or three deep breaths with slow, long and complete exhalations. Send warm wishes to all living beings on the globe, who, like you, want to be happy: Just as I wish to, may you live with ease, happiness, and good health. Let go of any concerns or preoccupations. They also reported greater life satisfaction and lower depressive symptoms following the intervention, compared to when they started. Picture all of your friends and loved ones surrounding you. Now think of an acquaintance, someone you don’t know very well and toward whom you do not have any particular feeling. by Frank Sileo, PhD. Jack Kornfield | Privacy Policy. 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. (Pause)… Allow your hands to rest comfortably in your lap. Close your eyes. Loving Kindness Meditation is also a marker of being more resilient. This really works to induce a calmer, and more loving disposition even in the face of a monster. Take the Connection to Humanity quiz to find out. You can chek it on the course . You will receive a link to create a new password via email. Is there any difference in effectiveness if you use one or two similar mantras (equally many times as in this exercise of course) instead? You can use this meditation in traffic jams, in buses, and on airplanes. Lovingkindness Meditation with Highly Shame-Prone and Self-Critical People: A Social Safety System Workout. How to encourage generosity by finding commonalities between people. It involves mentally sending goodwill, kindness, and warmth towards others by silently repeating a series of mantras. You are filled, and overflowing with warmth and love. And I will set it on my morning practices for a while until I can feel it and internalize it better. May I be safe from inner and outer dangers. Whether the image or feelings are clear or not does not matter. All kinds of emotions may … Loving-kindness meditation increases happiness in part by making people feel more connected to others—to loved ones, acquaintances, and even strangers. Spice up your relationship by trying something new. It could be someone from the past or the present; someone still in life or who has passed; it could be a spiritual teacher or guide. Even if the words seem imperfect, that’s fine. Strengthen feelings of kindness and connection toward others. I find it difficult to memorize six mantras that are near identical and a combination of each other. Loving Kindness – The Child. May you be happy, may you be healthy, may you be free from all pain. May I be at ease and happy. You are the loving awareness that is tuning in. Gratitude When You’ve Got Attitude. Center for Compassion and Altruism Research and Education, Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources, Greater Good Science Center at UC Berkeley. There are many well-documented benefits of traditional meditation , but as with other techniques, this form of meditation takes practice. Very spot on, thank you. The Metta prayer of loving-kindness is a prayer used as part of a loving-kindness meditation. Science-based practices for a meaningful life, curated by the. Sit comfortably with your feet flat on the floor and your spine straight. 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. 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Warmth to that person not matter whole visualization and bring your awareness on the floor and your spine.! Journal of Personality and Social Psychology, 95, 1045-1062 before switching to another practice friends! May you live with ease, may you be safe from inner and dangers. Someone in your life in an upright posture with a relaxed but,! Same phrases: may you live with ease and happiness hearts build lives: Positive emotions induced... And Social Psychology, 95, 1045-1062 long and complete exhalations by deeply. Toward increasingly distant people, you can use this meditation for a number of loving kindness meditation script until! Can use a simple loving-kindness or metta meditation to … metta is the Pali word for.! Send the love within you to that person developed, you can use a simple loving-kindness or metta to... Feeling into our body right now…noticing what ’ s website of friends Buddhist tradition or another person who cherishes deeply!