Loving

How to vì chưng It

This exercise draws ona guided meditationcreated by researcher Emma Seppala, Science Director of Stanford University’s Center for Compassion & Altruism Research and Education.

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We recommend listening to lớn the audio of this guided meditation in the player below; you can read more about it onDr. Seppala’s website. We have included a script of the meditation to lớn help you follow it yourself or teach it to others.

Body Position

Close your eyes. Sit comfortably with your feet flat on the floor and your spine straight. Relax your whole body. Keep your eyes closed throughout the whole visualization và bring your awareness inward. Without straining or concentrating, just relax và gently follow the instructions.

Take a deep breath in. Và breathe out.

Receiving Loving-Kindness

Keeping your eyes closed, think of a person close lớn you who loves you very much. 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. Imagine that person standing on your right side, sending you their love. That person is sending you wishes for your safety, for your well-being and happiness. Feel the warm wishes and love coming from that person towards you.

Now bring to lớn mind the same person or another person who cherishes you deeply. Imagine that person standing on your left side, sending you wishes for your wellness, for your health và happiness. Feel the kindness & warmth coming lớn you from that person.

Now imagine that you are surrounded on all sides by all the people who love you và have loved you. Picture all of your friends & loved ones surrounding you. They are standing sending you wishes for your happiness, well-being, & health. Bask in the warm wishes và love coming from all sides. You are filled, & overflowing with warmth and love.

Sending Loving-Kindness to lớn Loved Ones

Now bring your awareness back khổng lồ the person standing on your right side. Begin lớn send the love that you feel back khổng lồ that person. You and this person are similar. Just like you, this person wishes to be happy. Send all your love & warm wishes to lớn that person.

Repeat the following phrases, silently:

May you live with ease, may you be happy, may you be free from pain.

May you live with ease, may you be happy, may you be không tính phí from pain.

May you live with ease, may you be happy, may you be không tính phí from pain.

Now focus your awareness on the person standing on your left side. Begin to direct the love within you lớn that person. Send all your love và warmth to lớn that person. That person and you are alike. Just like you, that person wishes to lớn have a good life.

Repeat the following phrases, silently:

Just as I wish to, may you be safe, may you be healthy, may you live with ease và happiness.

Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness.

Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness.

Now picture another person that you love, perhaps a relative or a friend. This person, like you, wishes to have a happy life. Send warm wishes khổng lồ that person.

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Repeat the following phrases, silently:

May your life be filled with happiness, health, và well-being.

May your life be filled with happiness, health, và well-being.

May your life be filled with happiness, health, & well-being.

Sending Loving-Kindness to lớn Neutral People

Now think of an acquaintance, someone you don’t know very well và toward whom you vày not have any particular feeling. You and this person are alike in your wish khổng lồ have a good life.

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.

Just as I wish to, may you also live with ease & happiness.

Just as I wish to, may you also live with ease và happiness.

Now bring lớn mind another acquaintance toward whom you feel neutral. It could be a neighbor, or a colleague, or someone else that you see around but vì not know very well. Like you, this person wishes to lớn experience joy and well-being in theirlife.

Send all your good wishes khổng lồ that person, repeating the following phrases, silently:

May you be happy, may you be healthy, may you be không tính phí from all pain.

May you be happy, may you be healthy, may you be free from all pain.

May you be happy, may you be healthy, may you be free from all pain.

Sending Loving-Kindness to All Living Beings

Now expand your awareness and picture the whole globe in front of you as a little ball.

Send warm wishes to lớn all living beings on the globe, who, lượt thích you, want to be happy:

Just as I wish to, may you live with ease, happiness, và good health.

Just as I wish to, may you live with ease, happiness, and good health.

Just as I wish to, may you live with ease, happiness, và good health.

Take a deep breath in. And breathe out. & another deep breath in and let it go. Notice the state of your mind and how you feel after this meditation.