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Loving Kindness – Nerdful Mind #25

Loving Kindness – Nerdful Mind #25
By Simon Mannes • Issue #25 • View online
Do you feel better when you feel close to others? I’d bet yes. We’re all human.
Loving-kindness meditation (Metta Meditation) helps you cultivate this feeling. It focuses on developing benevolence and loving kindness towards all beings, free from any expectations or bindings.
Experiments of the Stanford University have shown that even short practices of loving-kindness meditation lead on average to a feeling of greater social connection with and a more positive attitude towards strangers.
Metta meditation starts with you directing loving kindness towards yourself. You can use words like “May I be happy. May I be healthy. May I be peaceful and at ease.” Repeat these words for a few minutes.
You then go on to picture a friend or family member and replace “I” with “you”. As a third step you visualize more people in your life and include them in your practice. You conclude your meditation with directing these wishes towards all beings.
“I have decided to stick to love…Hate is too great a burden to bear.” ― Martin Luther King Jr.

Reading Recommendations
Weekly Mindfulness Practice
Try out a three-step self-compassion break. Think of a situation in your life that is causing you stress or pain. How does thinking of this situation make you feel? Then say to yourself:
  1. “This is a moment of suffering” – Or “This hurts.”
  2. “Suffering is part of life. I’m not alone.” – Put your hands over your heart, feel your breath and the warmth of your hands.
  3. “May I be kind to myself” – Which kind words can you say to yourself right now? Say what you need to hear, e.g. “may I be kind to myself” or “may I be patient”.
End Note
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Have a great week
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Simon Mannes

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