Kindness Meditation: Guided Meditations and Scripts
What is loving-kindness meditation? Discover and try different lovingkindness meditations here.
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What is loving-kindness meditation? (A definition)
Benefits of Loving-Kindness Meditation
- Disinterested friendliness
- compassion
- grateful joy
- equanimity (mentally Calmeven in difficult situations; Zeng et al., 2015).
In addition to these attitudes (or perhaps because of them), loving-kindness meditation has also been shown to have a number of positive effects. well-being. Loving-kindness meditation is particularly well-known because it has a positive effect on growth. positive emotions (Zeng et al., 2015), but it has also been shown to increase feelings social connection (Hutcherson, Seppala and Gross, 2008), Mindfulness, Self-compassionand even PTSD symptoms (Kearney et al., 2013). Overall, loving-kindness meditation appears to be good for well-being. Additionally, it does not appear to have the negative side effects sometimes associated with regular mindfulness meditation (e.g., traumatic memories).
Video: Short meditation on love and kindness
If you’ve never tried it If you have already done a lovingkindness meditation, you may want to start with a short meditation. The loving-kindness meditation guided video below is only 5 minutes long and can give you a good idea of what loving-kindness meditation looks like.
Popular meditations on kindness
Now that you have a good idea of what loving-kindness meditation is, let’s show you some of the most popular loving-kindness meditations. These meditations are led by experts and masters Meditation on kindness.
Meditation on Kindness by Sharon Salzberg
She focuses on the Vipassana (perception) and Metta (kindness) methods and has led meditation retreats around the world for over three decades.
Try this one from Sharon Salzberg 20 minutes Meditate on kindness by watching or listening to the video below.
Video: Sharon Salzberg’s Meditation on Kindness and Kindness
Meditation on Kindness by Tara Brach
In addition to numerous articles, videos and hundreds of recorded lectures, Tara is the author of the following books:
Video: Metta Guided Meditation by Tara Brach with Ambient Music | Meditation on Kindness
Meditation on Kindness by Jon Kabat Zinn
Video: Heartscape Loving-Kindness by Jon Kabat-Zinn
Kindness Meditation by Kristin Neff
Video: Kindness Meditation by Kristin Neff
Buddhist meditation on love and kindness
If you’re looking for a version of a Metta meditation (or loving-kindness meditation) taught by someone more deeply rooted in the Buddhist tradition, watch the video below from the London Buddhad Center. They also describe a little more from the background behind Meditation on loving-kindness from a Buddhist perspective.
Video: Learn Metta Bhavana (kindness) meditation.
Kindness meditation for children
Do you want to share this practice with young people? Here is a friendly action for children. It’s a little gentler and uses words that are easier for children to understand.
Kindness Meditation for Kids | Guided meditation for children
Loving-Kindness Meditation Audio
Meditation Scripts on Love and Kindness
More articles on loving-kindness meditation
Kindness meditation books
Final Thoughts on Loving-Kindness Meditation
As you can now see, loving-kindness meditation is a relatively simple and fun way to increase positive emotions and well-being. A short meditation can fit into the five free minutes you have during the bus ride, or you can listen to a longer meditation before bed to help you fall asleep. If this works for you, try making time for it. Kindness meditation as it can have many benefits.
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References
- Hutcherson, CA, Seppala, EM, & Gross, JJ (2008). Loving-kindness meditation strengthens social bonds. emotion, 8(5), 720.
- Kearney, DJ, Malta, CA, McManus, C, Martinez, ME, Felleman, B and Simpson, TL (2013). Loving-kindness meditation for post-traumatic stress disorder: a pilot study. Traumatic Stress Diary, 26(4), 426-434.
- Zeng, X., Chiu, CP, Wang, R., Oei, TP and Leung, FY (2015). The effect of loving-kindness meditation on positive emotions: a meta-analytic review. Limits of psychology, 61693.
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