Loving Kindness Meditation
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Loving Kindness Meditation
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About this listen
Welcome to Loving-kindness meditation (also called metta meditation) is a practice designed to cultivate compassion, kindness, and goodwill toward oneself and others.
Here's a concise summary:
- Find a Quiet Space: Sit comfortably with a relaxed yet upright posture. Close your eyes if you like. Focus on Self-Love: Begin by silently repeating phrases like:
- "May I be happy."
- "May I be healthy."
- "May I be safe."
- "May I live with ease."
- Extend to Loved Ones: Think of someone you care about and repeat the phrases, directing kindness and love toward them.
- Expand to Others: Gradually include neutral people (acquaintances)
- Those you find challenging, and eventually all beings everywhere.
- Feel the Compassion: Focus on the emotions that arise, such as warmth and openness. It’s normal to feel resistance; acknowledge it gently.
- Close with Gratitude: End the meditation by taking a moment to appreciate the time spent cultivating compassion.
Practicing regularly fosters a deeper connection to oneself and others, reducing negative emotions like anger and enhancing feelings of empathy and interconnectedness.
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