As Joseph Goldstein says, even knowing we will likely fall short of those intentions pretty often, how many people even try to live that way? 6. Loving-Kindness Meditation for Others. Read More, It can be difficult to forgive past wrongs, but we are the ones who hurt most when we don’t. And every exhale to move back to the heart. Loving-Kindness (Metta) Loving-Kindness (Metta) is a Buddhist practice to develop impartial and unconditional love. Read More, Developing a sense of equanimity is difficult—even in the best of times. Begin this practice by finding a comfortable and upright position. We’re choosing, as an object of awareness, the silent repetition of certain phrases... 3. 1. Loving-Kindness Meditation stirs feelings of kindness for ourselves, for those who are close to us, and all other beings of the world. Any mindfulness practice includes compassion. May you transcend limitations, those imposed by others and those you have imposed on yourself. The practice of metta or lovingkindness taught here is a simple, timeless way to open the heart and to move through the world with a loving spirit. It doesn’t mean you won’t take proactive action to take care of what needs to get taken care of in the world. If ever this part of the practice becomes overwhelming or too stressful, it’s okay to come back to the breath or wishes for yourself. This means that you shouldn’t feel like you’re in a hurry. Insight Timer has it all—meditation music, guided meditation, and a customizable meditation timer. When times are tough, sometimes the best way to clear your head and open your heart is to focus on other people. – Walt Whitman This meditation uses words, images, and feelings to evoke a lovingkindness and friendliness toward oneself and others. A guided Loving kindness meditation. Elmore likes the Calm app when she's feeling choosy about her meditation practice. 5. See if you can find a posture that portrays both dignity and strength, but let go of striving or tightness. With practice, we can take care of the world, take care of ourselves, and also stay in touch with the fact that all beings everywhere are driven by the same core wishes in life. Loving-Kindness Meditation by Starbirthed, released 21 August 2020 1. May you live in truth and be free. Open up your heart space. It involves mentally sending goodwill, kindness, and warmth towards others by silently repeating a series of mantras. And then, aiming to see with unbiased clarity how the world around us works, we can recognize that even the people we find difficult face many of the same, human challenges, and crave happiness and health in their own ways. It doesn’t mean condoning anything they’ve done. So in that spirit, I’ve recorded a Loving Kindness Meditation for you. We’re not forcing ourselves to feel anything in particular or striving to change what we actually feel. Co-Director Wellness, Yale Center for Emotional Intelligence Author: The … A Guided Loving-Kindness Practice for Difficult Times 1. Picturing this other person or being, shift your awareness to a series of phrases that capture your wish that this person be free of suffering. We can easily get trapped in our own emotions and narratives, let alone the ways we can encounter obstacles in society. Loving-kindness, compassion, sympathetic joy and equanimity are rigorous meditation practices, used for the most part to cultivate one-pointed concentrated attention, out of which the powers of these evoked qualities emerge, transfiguring the heart. Celebratory Love: Expand your love to share the joy of others' good fortune. When we’re facing the unknown, our thoughts and emotions often go into overdrive and we lose sight of being kind to ourselves. Guided Loving Kindness Meditation, by Pat Coffey: About Pat Coffey: Pat Coffey, MEd, began his meditation practice over 30 years ago and has taught meditation since 1996. Here, Jenée Johnson leads a loving-kindness practice, adapted from the work of Dr. Shelly Harrell, that focuses on liberation. Its foundation and message is linked to the Buddhist tradition , who has always a huge focus on these topics and it’s all about loving-kindness feelings, practices and actions. Loving-kindness practice typically focuses on phrases that remind us of our best intentions. The idea behind the metta meditation is that we have to be able to first love ourselves before we can love others, and we practice generosity and empathy with those easiest to love before moving beyond to those who are harder for us to love. Their suffering and wishing them the same wishes we would for ourselves, for ease wishes... 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