The American Heart Association published a simple introduction to lovingkindness meditation, shown in this infographic:
How does it work?
One of the most appealing benefits of meditation is that it helps quiet the constant chatter of our minds, allowing us to tap into our intuition and live more fully in the present moment.
When we are NOT present, however, we miss out on the richness of life. The smell of our dog’s fur as we snuggle, the way the sun feels on our skin, a smile from a loved one, the flavor of dark chocolate as we savor every bite.
No matter how fast life is moving around us, there is always a place of stillness inside. By training our mind to live more in each present moment, we stop seeking peace and serenity and realize it’s right here, right now. Below is a guide for getting started with meditation in seven easy steps.
Sit quietly and direct kindness and love to yourself, then expand in circles of compassion outward to others.
- Yourself: Direct kindness and compassion to yourself by repeating a thought like, “May I be happy.”
- Family and friends: Direct your kindness to someone you love or care about by repeating, “May __________ be happy.”
- Someone neutral: Think about someone you feel neutral about, like a coworker, neighbor or acquaintance and direct your compassion to this person by name.
- Someone difficult: Think about someone you dislike or have a tough time being around. Direct your kindness to this person by name.
- Group: Think about all of these people together and equally direct your kindness to all of them, “May they be happy.”
- Everyone: Finally, direct your kindness everywhere. “May all beings everywhere be happy.”
You can change up the thought or phrase or combine words, such as:
- May I be at peace
- May I be loved
- May I be healthy and strong.
Start with just a few minutes and gradually extend your time. Try it today and see if loving-kindness meditation can bring more happiness and well-being to your life.
Do you ever get stuck overthinking? Here’s a chance to notice your thoughts WITHOUT getting roped in by them. It’s important to acknowledge them, and then let them go. You don’t have to follow them or engage with them, just let them pass by like clouds in the sky.
Notice what thoughts are present, for instance, “I need to call my mom, I have to go to the grocery store.” Allow each thought to come up, and pass by, without any judgment or attachment.
It’s a fact. Your mind will wander. And when it does, come home to your breath. Your breath is the number one tool to help you stay grounded, connected and focused in the moment. When you focus on your breathing, your heart rate slows down, your mind begins to quiet and your body relaxes. Open your eyes gently, and take a moment to adjust to the light. Take a few deep breaths and notice how you feel. Stretch or move your body if you need to, and then get up and go about your day, with a sense of calm and clarity.
Source: https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/loving-kindness-meditation-infographic
Source: https://vacayou.com/magazine/meditate-7-simple-steps/
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