Have you ever wished that you could forgive yourself and others easily and just move on without it affecting your emotions or thoughts?
Tibetan Buddhist Monks have practiced Loving-Kindness meditation (Metta) for centuries. Scientific studies showed that positive feelings and mindset were dramatically enhanced in those who regularly practiced compassion meditation. It's also been proven to help with migraines, chronic pain and even PTSD!
You start by sending Metta to yourself, then to someone you love, which for most of us is the easy part. The difficult part is to then send loving-kindness to your enemy and to all humankind (without exception).
Doing Metta daily not only builds self-love but it gradually creates a crack in our resistance to forgiveness. It brings compassion, peace and a natural liberation from the pain of the past.
There are many ways to do a Loving-Kindness meditation but you can simply start by sitting quietly and repeating the phrases below, first for yourself,
May I be safe
May I be happy
May I be healthy
May I be free from suffering
May I be peaceful
May I be filled with Loving-Kindness
Then repeat each phrase for someone you love, for a stranger, for your enemy (or someone who annoys you) and then to all of humanity without distinction using 'he', 'she' or 'they' For example:
May he be safe
May he be happy
May he be healthy
May he be free from suffering
May he be peaceful
May he be filled with Loving-Kindness
If you would prefer to be guided through the Metta 'Loving-Kindness' meditation then feel free to listen to my Loving-Kindness Meditation below daily and let me know how you get on.
Is a Transformation Life Coach, Accredited Meditation Teacher and Reiki Master/Teacher with a desire to open your mind to new possibilities, whilst gently guiding you towards your goals and personal transformations.
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