We can all benefit from the four ideas of lovingkindness, compassion, sympathetic joy, and equanimity. Because many of us are so selfcritical that it can be difficult to find loving feelings for ourselves, this. Metta meditation script by o n e mi n d dh a r ma find a comfortable position in which to sit for this period. Lovingkindness meditation offers a beautiful way to connect with your child, has a calming effect, and only takes a few minutes to do. Overall, focusing on love and kindness can promote positive thoughts and emotions, healing in the body, and better social connections. It comes from the buddhist tradition, but it can be adapted and practiced by anyone, regardless of religious affiliation. How to teach children lovingkindness meditation sharon. Lovingkindness meditation min the lovingkindness meditation, sometimes known as a metta prayer, is traditionally done for successively wider circles of caring, beginning with yourself see a simple form of the metta prayer. The benevolence and softness included in this 15minute lovingkindness script will take you through a meaningful journey of selfunderstanding and unmitigated.
How to teach children lovingkindness meditation sharon salzberg. Lovingkindness meditation practice greater good in action. This lovingkindness meditation is a radical act of. In her book on lovingkindness, sharon salzberg writes. Lovingkindness meditation sometimes called metta meditation is a great way to cultivate our propensity for kindness. There are so many reasons to practice loving kindness meditation and these benefits are backed by science. Equanimity is a wonderful quality, a spaciousness and balance of heart. Metta bhavana, or lovingkindness meditation, is a method of developing compassion. Jun 07, 2017 sharon salzberg, a student of buddhism since 1971, has been leading meditation retreats worldwide since 1974.
Sending love, kindness, compassion by positive thoughts toward ourselves or others can decrease stress, anxiety, and anger, and increase feelings of hope and build empathy. The following is a basic set of instructions from the book the issue at hand by gil fronsdal written as a gift to the community. Having uncovered considerable evidence for the longterm benefits of starting a practice of lovingkindness meditation, or lkm, i get countless inquiries about how to begin. I created these guided meditations to introduce you to lkm in ways that dovetail with emerging science. Its meant to generate feelings of goodwill and kindness both for others and yourself. Metta bhavana lovingkindness meditation o f first of all, im surprised so many people can come here on a friday and it is nice to see so many people. Without straining or concentrating, just relax and gently follow the instructions. How you start is crucial, i like to think about the calm ill experience during meditation before ever even starting. Her books include lovingkindnessshambhala, 2008 and the new york times bestseller, real happiness workman, 2010. This audio meditation by emma seppala, author of the famous book. As mentioned earlier, loving kindness meditation starts with us.
Feel relief from fear and resentment with this short guided loving kindness meditation. It involves mentally sending goodwill, kindness, and warmth towards others by silently repeating a series of mantras. A guide to daily happiness for kids by carol mccloud. It can be helpful to remember our intentions of both ease and awareness. Sep 01, 2015 theres many different forms of meditation, all with essentially the same purpose, but some with slightly different approaches. You can read the karinaya metta sutta, the buddhas words on lovingkindness, or learn a bit more about what metta is. Repeat these phrases over and over again, letting the feelings permeate your body and mind. Lovingkindness meditation the center for contemplative. As mentioned earlier, lovingkindness meditation starts with us. Affectionate breathing 21 minutes compassionate body scan 24 minutes lovingkindness meditation 20 minutes noting your emotions 18 minutes soften, soothe, allow. This is a meditation of care, concern, tenderness, loving kindness.
Reflection is a surprising undertaking as it may be, we neednt bother with undue diversions or to be unfocused, or too hungry to sit in meditation. Jul 27, 2016 lovingkindness meditation is the practice of sending wellwishes towards yourself and other people. The meditation technique begins with developing selflove and then extending outward to develop openness and compassion for everyone. This meditation comes from the buddhist practice of loving kindness which is to focus positive thoughts towards others. The blog post was about how research showed that practicing lovingkindness meditation for seven consecutive days can increase positive feelings such as joy and referred this book. His meditation scripts on lovingkindness and metta are simple, sincere, and relaxing as a whole. One of the styles of meditation that can be helpful in developing a more loving relationship with your body is called loving kindness meditation. The practice is ancient and stems from the buddhist tradition of cultivating compassion. Her books include lovingkindnessshambhala, 2008 and the new york times. Guided lovingkindness meditation from sharon salzberg by. May i be held in loving kindness may i feel connected and calm may i accept myself just as i am may i be happy may i know the natural joy of being alive and, now repeating in the mind these words of friendship and kindness to yourself once again may i be filled with lovingkindness may i be held in loving kindness.
Here is an example of one of his texts, which is ideal for beginners as well as experienced meditators. Working with emotions in the body 15 minutes selfcompassion break 5 minutes. Loving kindness meditation audio download excel at life. Sharon salzberg offers innovative ways to interact with the world around you through lovingkindness meditations on the go. Create your own loving kindness meditation mindful minutes.
Jul 31, 2014 5 minute loving kindness guided meditation. Sharon salzberg, a student of buddhism since 1971, has been leading meditation retreats worldwide since 1974. It is particularly helpful if you tend to have negative thoughts or reactions to others. You simply sit with your eyes closed, and imagine sending love and kind thoughts. Aug 12, 2018 short loving kindness meditation script 5 minutes. Keep your eyes closed throughout the whole visualization and bring your awareness inward.
In this inspiring book, sharon shows us how the buddhist path of lovingkindness can help us discover the radiant, joyful heart within each of us. I read about loving kindness on a blog post on the university of california greater good in action website. Her daily meditation recordings follow along with her wonderful book real. Lovingkindness meditation is the practice of sending wellwishes towards yourself and other people. We can all benefit from the four ideas of lovingkindness, compassion, sympathetic joy, and equanimity, whether or not we choose to meditate. Send love and positive energy to parents and kids in other places. Over the past several years, as meditation research has become more prevalent, science has become interested in the effects of loving kindness practice on the mind and the body. Alert shot replicates this pattern with special brainwave sounds that will help you feel loved, uplifted and inspired. Your brainwaves create a unique pattern when youre in a state of heightened awareness. Users who like guided lovingkindness meditation from sharon salzberg.
Jan 29, 2017 feel relief from fear and resentment with this short guided loving kindness meditation. By practicing kindness with others and yourself, over and over again, and this is who. Feel more care, loving kindness and compassion with our free mindfulness exercises, guided meditations, mindfulness worksheets and more. This kindness meditation for kids is based on the book. Abide bible sleep talk down i will be with you with calming relaxing peaceful music to beat insomnia duration. This practice of lovingkindness is revolutionary because it has the power to radically change our lives, helping us cultivate true happiness in ourselves and genuine compassion for others. Lovingkindness meditation online mbsrmindfulness free. A guided loving kindness meditation using a simple yet profound script. I hope this guided loving kindness meditation script serves you well until a free, downloadable guided loving kindness meditation mp3 becomes available on this site. Add this site to your rss feed, or subscribe to kkaivalya my free newsletter by filling in your details in the left column, to be the first one to know when that happens.
In this practice, well be cultivating loving kindness. Lovingkindness practices booklet collection with cartoons. Metta bhavana, or loving kindness meditation, is a method of developing compassion. Jan 01, 1995 a profound, yet simple book on practicing metta, or lovingkindness by sharon salzberg, the founder of insight meditation society. Metta is the pali word, maitri is the sanskrit word, literally translating to mean unconditional friendliness to oneself and others. There are several types of visual and guided imagery techniques including mental imagery, coping imagery, and positive imagery, to name a few erford, 2015, p. Sit comfortably with your feet flat on the floor and your spine straight. Loving kindness meditation lkm is a popular selfcare technique that can be used to boost wellbeing and reduce stress. Nov 08, 2018 loving kindness, compassion, sympathetic joy and equanimity are rigorous meditation practices, used for the most part to cultivate onepointed concentrated attention, out of which the powers of these evoked qualities emerge, transfiguring the heart. For one, lovingkindness meditation makes you feel closer to others, even strangers. Loving kindness meditation script, howto, benefits 2020.
Bhavana refers to the repeated cultivation of these peaceful states, so that it lasts longer and is deeper. Help your child learn lovingkindness meditation with guidance from frank sileo, phd, author of magination press book bee heartful. Over the past several years, as meditation research has become more prevalent, science has become interested in the effects of lovingkindness practice on the mind and the body. Loving kindness mindfulness meditation script youve got to. Sep 01, 2015 the practice of lovingkindness, or mettamaitri palisanskrit for love or kindness, meditation is a meditation practice which has been passed down since the time of the buddha over 2500 years ago. Having uncovered considerable evidence for the longterm benefits of starting a practice of loving kindness meditation, or lkm, i get countless inquiries about how to begin. There are so many reasons to practice lovingkindness meditation and these benefits are backed by science. Lovingkindness meditation become comfortable in your chair or cushion, sitting with a relaxed but straight, posture, with your shoulders relaxed. The benevolence and softness included in this 15minute loving kindness script will take you through a meaningful journey of selfunderstanding and unmitigated. This book talks of the rupa jhanas in fivefold as in the abhidhamma rather than fourfold as in the suttas. It is very noticeable though, that there are only three men two men and a monk out of the twenty. Selfcompassion meditations portland psychotherapy clinic. Learn how to practice lovingkindness meditation by sharon. Gradually, both the visualization and the meditation phrases blend into the actual experience, the feeling of loving kindness.
Practice this meditation for a number of weeks, until the sense of lovingkindness for yourself grows. A profound, yet simple book on practicing metta, or lovingkindness by sharon salzberg, the founder of insight meditation society. Lovingkindness meditation, or lkm for short also sometimes just called meditating on compassion or love, is a form of meditation that emphasizes cultivating love and compassion for all beings, including yourself. Mindfulness for children lovingkindness sending kind. Gil fronsdal is a veteran meditation trainer and insight guide working in this field since 1990. Relax with your child as you slowly and evenly read the following meditation. How to practice lovingkindness meditation buddhaimonia. Lovingkindness meditation, or lkm for short, is about opening up the heart and cultivating love and compassion for ourselves and others. Also called metta or compassion meditation, lovingkindness. The wholesome state of mind here in this case will of course be the mind of lovingkindness. How to practice loving kindness meditation verywell mind. Enjoy the benefits of lovingkindness with this guided meditation. Affectionate breathing 21 minutes compassionate body scan 24 minutes loving kindness meditation 20 minutes noting your emotions 18 minutes soften, soothe, allow. Loving kindness meditation was given as a threeday week.
How to overcome daily challenges with lovingkindness. She is a cofounder of the insight meditation society and of the barre center for buddhist studies. If you have not done metta before please read the instructions below. Create the exact phrases that best open your heart of kindness. Lovingkindness quotes lovingkindness, or metta, is an important part of the buddhist path. The practice of lovingkindness, or mettamaitri palisanskrit for love or kindness, meditation is a meditation practice which has been passed down since the time of the buddha over 2500 years ago. This meditation uses words, images, and feelings to evoke a lovingkindness and friendliness toward oneself and others. Or before in the meditation its not a problem this is a practice that plants seeds and if youre feeling something else other than lovingkindness just check into that.
Although it grows naturally with our meditation practice, equanimity can also be cultivated in the same systematic way that we have used for loving kindness and compassion. We have included a script of the meditation to help you follow it yourself or teach it to others. Although it grows naturally with our meditation practice, equanimity can also be cultivated in the same systematic way that we have used for lovingkindness and compassion. We spend our lives searching for something we dont think we have, something that makes us happy. This short explanation on how to practise metta bhavana or. Lovingkindness, compassion, sympathetic joy and equanimity are rigorous meditation practices, used for the most part to cultivate onepointed concentrated attention, out of which the powers of these evoked qualities emerge, transfiguring the heart. Practice meditation with a focus on loving your body as it is. Under the guidance of such wellknown contemplatives as the dalai lama, researchers believed that lkm would offer similar benefits to other forms of meditation, such as. Jul 14, 2014 in this inspiring book, sharon shows us how the buddhist path of lovingkindness can help us discover the radiant, joyful heart within each of us. Mar 31, 2016 how to do a loving kindness meditation. As you allow your eyes to gently close, tune into the body and make any minor adjustments. Transcript for the lovingkindness meditation author. To practice lovingkindness meditation, sit in a comfortable and relaxed manner.
Loving kindness meditation this meditation is the lovingkindness meditation by kristin neff. Theres many different forms of meditation, all with essentially the same purpose, but some with slightly different approaches. For loving kindness meditation script i suggest that you enhance your experience with a unique brainwave sound called euphoria shot. The metta, or maitri, meditation is a lovingkindness practice. The blog post was about how research showed that practicing loving kindness meditation for seven consecutive days can increase positive feelings such as joy and referred this book. What is it im feeling there may be something to learn here now if its possible and its not always easy to do this but see if you can send loving kindness to yourself. This is a modern and short loving kindness meditation script 5 minutes approximately. We all have within us, this natural capacity for lovingkindness. And this happens not just consciously as in you noticing that you feel closer to this person but also on a deeper level in that you automatically react more positively to people. With each recitation of the phrases, we are expressing an intention, planting the seeds of loving wishes over and over in our heart.
The characteristic of lovingkindness is to promote wellbeing. Free guided loving kindness meditation script pdf file. Loving kindness compassion meditation spoken with script. It is focused on developing the quality of loving selfacceptance. How you start is crucial, i like to think about the calm. Here are some of our favorite quotes on lovingkindness. Jul 25, 2019 this kindness meditation for kids is based on the book. These peaceful guided relaxation scripts are written by mellisa dormoy of shambalakids. A lovingkindness meditation to boost compassion mindful. Dec 17, 2019 sending love, kindness, compassion by positive thoughts toward ourselves or others can decrease stress, anxiety, and anger, and increase feelings of hope and build empathy. Those who regularly practice loving kindness meditation are able to increase their capacity for forgiveness, connection to others, selfacceptance, and more. It is a sort of prayer that you can use when doing metta meditation. Be aware that this meditation may at times feel mechanical or awkward. The evidencebased benefits of lovingkindness meditation.