Research Benefits Of Loving-kindess Meditation

[Chava]

18 Science-Based Reasons to Try Loving-Kindness Meditation
http://www.emmaseppala.com/18-science-based-reasons-try-loving-kindness-meditation-today/

I've done this in the past and really want to make a new habit of it because I know on some level it could be a helpful tool for my internal junk if I can still with it. I have a really hard time internalizing good feelings and keeping a real connection to myself, and also to others.

Anyway, thought I'd share some of the benefits. If interested you can find loads of links online. I like simpler ones that are more at my level, like "May I be safe, May I accept myself just as I am", etc... Also reminding myself that I'm not going to be "cured" any moment too soon, but can always work on accessing and sustaining new resources. For me this means working pretty consciously on creating good feelings because I mostly internalize the bad ones.

I'd love to hear if any of you do loving-kindness or metta meditation and if it helps you. Or just enjoy the article.

 

[Hope4Now]

Yes, I do it. Try to do it at least once every day. It is VERY powerful over time, especially if you can get beyond the words and feel the energy. I have a hard time with the lovingkindness for SELF, but I find the other parts (for a loved one, for someone with whom you have difficulty, and for all beings) to be extraordinarily healing. I also like the pranayama practice of breathing IN lovingkindness and breathing out pain.

 

[WildMermaid]

Oh I like this! Thank you for sharing @Chava! :)

 

[Chava]

@Hope4Now I want to be able to for myself because I'm feeling disconnected and harder to do some good self care things. I have found it easier to do for others. I know there is an order. But maybe I can start with my dog or someone I work with, just to get in that space. And find a posture that works (nothing feels right but I just have to pick and probably set a time...for 2 minutes!? :sneaky::eek:

 

[Hope4Now]

Yes...being comfortable is important and one of the issues I have. I usually am lying down. As I've gotten more used to the practice though, I find I can do it for very short times here and there throughout the day. It's as if it took a while to figure out how to shift the energy and focus the right way. I sort of go through the motions for myself...but I have found also that the more I do it for others, the easier it gets for myself...a sort of backing in to the space where I really need to go. It is important to think and say the self part of metta even if it's just words at the beginning. It does something to your brain that is good.

 

[intheprocess]

I don't get it. Is it just meditating on the words "loving kindness?"

 

[Hope4Now]

I don't get it. Is it just meditating on the words "loving kindness?"

No, it's actually a specific kind of practice. It is also called metta. Here's a link to one description of it, but there are many out there. http://www.buddhanet.net/metta_in.htm (and you don't have to be a buddhist to do this...lots of people do it).
There are also some good guided ones. I like Tara Brach (she has some free meditations on her site). http://www.tarabrach.com/audioarchives-guided-meditations.html

It seems really quite silly at the beginning of it. It took me many weeks of practicing to get beyond that. I'm still working on having the metta to self be effective. Stick with it though. It has changed my perception of others quite dramatically.

 

[Chava]

@intheprocess ....there are lots of different versions, and you can make your own (and thanks for links @Hope4Now ). The one I was drawn to included safety and acceptance....like "May I be safe, May I be kind to myself, may I accept myself just the way I am..." (and extend to others, or start with a close friend that makes setting this mind space more easy).

May I be safe
May I be at peace
May I be ......(whatever)
May I accept myself just as I am...

(any of these are interchangeable, like with "happy" or "healthy"...I pick what seems most reasonable or resonating with me)

Sort of like mantra....having a phrase to repeat to help with meditation, but also sort of like prayer and setting a positive intention. When I've done loving kindness for others in my life I've felt a kinder connection to them, more present, vs caught too much in my own junk. Because to do the meditation it really helps to visualize the person and feel the kind feelings towards them.

Now I want to internalize some of this better....wanting to want safety and kindness for myself (if wanting to want makes sense). That's hard because there is a strong part of me that feels ashamed and doesn't deserve this. So, it's deceptively easy. To really feel it and believe it puts me in the place of having compassionate feelings towards myself. Exercising muscles that are extremely weak. I have to put this into practice when I'm not in meltdown mode and can't access anything remotely close...but do find myself doing a little better job of keeping myself safe.

 

[shell]

I really like the Tara Brach guided meditations and have down loaded a quite a few to my ipod, and listen most days. Meditating for me was a very good way of getting in touch with emotions I was struggling to express when I was very numb and overwhelmed by constant flash backs and nightmares.

These days I use them to calm me when I am feeling tense, and stressed. I find I sleep really well after doing meditation.

 

[WildMermaid]

going to look all of these up as soon as hands work properly :) good stuff, thank you all for sharing links and names

 

[intheprocess]

Thanks everyone! Your replies really helped me to understand and I am going to visit the links.

 

[Chava]

I've been massively sidetracked, so thanks for posting and reminding me. I keep some written meditations in my pocket, but that's as close as I care to get right now....wanting to want this sort of thing....