What these practices do require of us is that we open our hearts a little bit further to our everyday interactions and associated reactions that separate us from others. Lovingkindness meditation the center for contemplative. I created these guided meditations to introduce you to lkm in ways that dovetail with emerging science. Did you like this lovingkindness meditation by kristin neff.
Mindfulness is inseparably linked to love and unity. A lovingkindness mediation for deep healing of ourselves and others. Begin lovingkindness meditation by resting your body in a comfortable position, sitting on a cushion or on a chair. We have included a script of the meditation to help you follow it yourself or teach it to others. 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. If this is uncomfortable you can do this meditation lying down. Here you fill find a script with all the steps for the loving kindness meditation, which is also known as metta meditation. Your job is to write daily, its not to criticize and expect but rather to be so consistent that eventually, good writing becomes a byproduct of your new habit. Aug 12, 2018 the buddhist loving kindness meditation script metta meditation script is a prayer or simply words that we use for developing kindness and compassion. Did you like this loving kindness meditation by kristin neff. Based on talks given during a onemonth meditation retreat at gampo abbey, where pema lives and teaches, her teachings here focus on learning how to see the events of our lives as the perfect material for learning to. Guided lovingkindness meditation from sharon salzberg. As mentioned earlier, lovingkindness meditation starts with us.
Sharon salzberg offers innovative ways to interact with the world around you through lovingkindness meditations on the go. Send love and positive energy to parents and kids in other places. This kindness meditation for kids is based on the book. Nov 08, 2018 this loving kindness meditation is a radical act of love. The standard loving kindness meditation practice which moves between different relationships. This book provided insights and methodology necessary make. How to teach children lovingkindness meditation sharon. 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. To practice lovingkindness meditation, sit in a comfortable and relaxed manner. The benevolence and softness included in this 15minute loving kindness script will take you through a meaningful journey of selfunderstanding and unmitigated. Mindfulness exercises for loving kindness and compassion. As you allow your eyes to gently close, tune into the body and make any minor adjustments.
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. These peaceful guided relaxation scripts are written by mellisa dormoy of shambalakids. Lovingkindness meditation practice greater good in action. Guided lovingkindness meditation from sharon salzberg by. Lovingkindness practices booklet collection with cartoons. The blog post was about how research showed that practicing lovingkindness meditation for seven consecutive days can increase. 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. The metta, or maitri, meditation is a lovingkindness practice. Loving kindness is a powerful supplement to the mindful awareness that is developed in the other practices we do. The practice is the softening of the mind and heart, an opening to deeper and deeper levels of the feeling of kindness, of pure love. This meditation uses words, images, and feelings to evoke a lovingkindness and friendliness toward oneself and others.
Help your child learn lovingkindness meditation with guidance from frank sileo, phd, author of magination press book bee heartful. There is back matter that includes notes to adult beekeepers and include bentleys loving kindness meditation script and gives guidance on how to present this concept to children. Jul 25, 2019 this kindness meditation for kids is based on the book. Metta bhavana loving kindness meditation venerable dhammarakkhita venerable dhammarakkhita is an australian buddhist monk of the myanmar th eravada tradition. So, im sharing my loving kindness meditation for kids script with you. We have adapted it for children and it is a great way to cultivate kindness and. Lovingkindness meditation online mbsrmindfulness free. The first time that i ever did loving kindness practice was without a teacher. Selfcompassion and mindfulness learn mindfulness meditation. Lovingkindness meditation instructions script phase 1. The buddhist loving kindness meditation script metta meditation script is a prayer or simply words that we use for developing kindness and compassion. Loving kindness for all beings once you have found a comfortable sitting position, spend a few moments offering loving kindness toward a benefactor, yourself, a neutral person and a. Sharon salzberg writes that by practicing kindness with others and yourself, over and over again, and this is who you become, this is what feels most natural. This loving kindness meditation script will help you share your love and positive energy with all beings around you.
Jon kabatzinn leads us in a heartscape meditation for deep healing of ourselves and others. In her book on lovingkindness, sharon salzberg writes. I dont know about you but these days i need a little loving kindness meditation in my life. Loving kindness is without any desire to possess another. Noa loving kindness theres a common misunderstanding among all the human beings who have ever been born on the earth that the best. The meditation technique begins with developing selflove and then extending outward to develop openness and compassion for everyone. Jun 07, 2017 sharon salzberg, a student of buddhism since 1971, has been leading meditation retreats worldwide since 1974. Hinton c a boston university, ma, united states b university of basel hospital, germany c harvard medical school, ma, united states article info abstract article history. Starting a meditation practice is like a firsttime author sitting to write a book. This lovingkindness meditation is a radical act of love.
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. Because many of us are so selfcritical that it can be difficult to find loving feelings for ourselves, this meditation begins with a person who you know to be loving towards you, and only after this. Lovingkindness, or metta, is an important part of the buddhist path. Lovingkindness meditation lkm is the practice of wishing ones self and others to be happy, content, and at ease. A guide to daily happiness for kids by carol mccloud. A profound, yet simple book on practicing metta, or lovingkindness by sharon salzberg, the founder of insight meditation society. Loving kindness is a buddhist practice and means saying a prayermantra. How to teach children lovingkindness meditation sharon salzberg. 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.
This is the book that i give away the most to friends, colleagues as the book is inspiring and so clear about how to incorporate loving kindness in our lives and how the buddhas teachings can inspire all of us to live more kindly and be more loving. The revolutionary art of happiness shambhala classics 9781570629037. The characteristic of lovingkindness is to promote wellbeing. How you start is crucial, i like to think about the calm ill experience during meditation before ever even starting. Lovingkindness quotes lovingkindness, or metta, is an important part of the buddhist path. Help your child learn loving kindness meditation with guidance from frank sileo, phd, author of magination press book bee heartful. To do so in the loving kindness meditation, is to practice the hearts liberation, here and now. There are four main factors of lovingkindness meditation that accounts for its universal applicability. I read about loving kindness on a blog post on the university of california greater good in action website.
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. This is an adaptation of the beautiful buddhist loving kindness meditation also called metta meditation. The most optimal way to prepare for a guided loving kindness meditation is to adjust this session to the time you have available. It is one of the most important buddhist meditations for beginners. So, beginning now to wish yourself well by extending words of loving kindness to yourself. Metta is the pali word, maitri is the sanskrit word, literally translating to mean unconditional friendliness to oneself and others the practice is ancient and stems from the buddhist tradition of cultivating compassion. Relax with your child as you slowly and evenly read the following meditation. A gift of loving kindness meditation emma seppala, ph. Learn how to practice lovingkindness meditation by sharon. We can all benefit from the four ideas of lovingkindness, compassion, sympathetic joy, and equanimity, whether or not we choose to meditate.
Unconditional love, compassion, and lovingkindness meditation does not require us to condone or accept any and all behavior, particularly abuse. Lovingkindness is meant to be done in the easiest way possible so that the experience springs forth most gently, most. Im very happy to be reading this book in preparation to be sending it to gwen. The wholesome state of mind here in this case will of course be the mind of lovingkindness. This meditation comes from the buddhist practice of loving kindness which is to focus positive thoughts towards others. We spend our lives searching for something we dont think we have, something that makes us happy.
Metta bhavana lovingkindness meditation venerable dhammarakkhita venerable dhammarakkhita is an australian buddhist monk of the myanmar th eravada tradition. There is a wonderful ucla website where you can listen to a woman guiding us through a great loving kindness meditation and on my bad days, i tune her in and try to regain my composure. Sharon salzberg, cofounder of the insight meditation society, offers a guided lovingkindness meditation sending lovingkindess to people we feel neutral towards as well as those we have difficult feelings towards the path to lovingkindness. Because many of us are so selfcritical that it can be difficult to find loving feelings for ourselves, this. You can find your goodies, including the script, discussion questions, and a creative printable in the mindfulness library.
The benevolence and softness included in this 15minute lovingkindness script will take you through a meaningful journey of selfunderstanding and unmitigated. Loving kindness meditation for kids guided meditation. Loving kindness meditation script, howto, benefits 2020. After extensive and intensive practice in vipassanamindfulnessinsight meditation in australia and myanmar, his teacher venerable chanmyay sayadaw. Lovingkindness by pema chodron noaimiloa livejournal.
This is by far the best teaching ive ever read about the nature of lovingkindness. It is one of the most important buddhist meditations for beginners the technical, buddhist name for this meditation technique is metta bhavana, metta meaning compassion and bhavana meaning cultivating. Youre invited to alter these phrases and choose whatever words express your wishes of loving kindness toward yourself and others. Loving kindness meditation by kristin neff mindfulness. The evidencebased benefits of lovingkindness meditation. I cannot wait to experience it on a daily basis to enjoy the cumulative affect it will have on me and my life.
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. Create your own loving kindness meditation mindful minutes. It involves mentally sending goodwill, kindness, and warmth towards others by silently repeating a series of mantras. In early practices, lovingkindness meditation was a way of selfhealing, sweetening, and pacifying the mind, and it produced positive feelings towards everything around us salzberg, 1997. It can be helpful to remember our intentions of both ease and awareness. 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.
Here are some of our favorite quotes on lovingkindness. Users who like guided lovingkindness meditation from sharon salzberg. Loving kindness meditation cultivating an open heart. A loving kindness mediation for deep healing of ourselves and others. These guided meditations are designed to accompany jon kabatzinns book. Her books include lovingkindnessshambhala, 2008 and the new york times bestseller, real happiness workman, 2010. 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. You can pick one spot to stick with for this meditation practice.
A generative practice where we use creativity and visualization to generate a feeling of love and kindness towards others. In lucid, accessible prose, gunaratana mindfulness in plain english introduces readers to the practice of metta, or lovingkindness meditation. For a more detailed look into the scientific benefits of lovingkindness meditation click here. Loving kindness mindfulness meditation script youve got to. The following is a basic set of instructions from the book the issue at hand.
Jan 01, 1995 a profound, yet simple book on practicing metta, or lovingkindness by sharon salzberg, the founder of insight meditation society. With each recitation of the phrases, we are expressing an intention, planting the seeds of loving wishes over and over in our heart. You can read the karinaya metta sutta, the buddhas words on lovingkindness, or learn a bit more about what metta is. To do so in the lovingkindness meditation, is to practice the hearts liberation, here and now. Bhavana refers to the repeated cultivation of these peaceful states, so that it lasts longer and is deeper. Equanimity is a wonderful quality, a spaciousness and balance of heart. But pema chodron suggests that the best and most direct teacher for awakening lovingkindness is in fact your very own life. Lovingkindness meditation cultivates the ability to see one another as a human beings deserving of compassion and love, which can decrease relationship negativity and improve psychological wellbeing. These peaceful guided relaxation scripts are written by. It is particularly helpful if you tend to have negative thoughts or reactions to others. Gunaratanas newest is a clear and excellent introduction and should be considered a standard manual for metta practice. Loving kindness meditation stirs feelings of kindness for ourselves, for those who are close to us, and all other beings.
In this inspiring book, longtime meditation practitioner and teacher sharon salzberg shows how the buddhist path can help us discover the radiant, joyful heart within each one of us, drawing on buddhist teachings, wisdom from various traditions, her personal experiences, and guided meditation exercises. Feel more care, loving kindness and compassion with our free mindfulness exercises, guided meditations, mindfulness worksheets and more. Ill be offering as guidance the phrases that ive chosen to use in my own practice. So, im sharing my lovingkindness meditation for kids script with you. 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. 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.
Our children need and deserve to learn about loving kindness meditation and this book, bee heartful, is a great resource for teaching them these skills and tools. Those who regularly practice loving kindness meditation are able to increase their capacity for forgiveness, connection to others, selfacceptance, and more. This book talks of the rupa jhanas in fivefold as in the abhidhamma rather than fourfold as in the suttas. She is a cofounder of the insight meditation society and of the barre center for buddhist studies. Loving kindness mindfulness meditation script youve got to try this. Metta lovingkindness meditation, script and teachings. Unconditional love, compassion, and loving kindness meditation does not require us to condone or accept any and all behavior, particularly abuse.
The buddhist loving kindness meditation script metta meditation script is a prayer or. Free guided loving kindness meditation script pdf file. In this practice, well be cultivating loving kindness. Enter your email for a lovingkindness script and a couple of additional guided meditations. As mentioned earlier, loving kindness meditation starts with us. We all have within us, this natural capacity for lovingkindness. Lovingkindness meditation stirs feelings of kindness for ourselves, for those who are close to us, and all other beings. 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. Lovingkindness meditation sometimes called metta meditation is a great way to cultivate our propensity for kindness. This is a meditation of care, concern, tenderness, loving kindness, friendshipa feeling of warmth for oneself and others.
How to practice loving kindness meditation verywell mind. Recorded at the garrison institute, ny, during the 2017 tsoknyi rinpoche retreat. Learning to love through insight meditation 9781591792680. Sujiva lovingkindness meditation lovingkindness meditation. Loving kindness meditation audio download excel at life. In the yoga tradition, lovingkindness is seen as an opportunity to cultivate the opposite.