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04.12.2013
Scientific American Just put out a decent summary of the current neuroscience research on meditation written by friends, Matthieu Ricard, Antoine Lutz, and Richie Davidson. Interestingly, the article also points out some of the morphological changes noted in a recent meta-analyses done by Kiran Fox HERE. I always felt overwhelmed, during my trips to India, by the number of people who were begging in the streets.
We all know people who bestride the world with an exaggerated sense of entitlement, as if they’re somehow special and the world owes them something. This is the last line of the loving-kindness (or metta) meditation I often use during meditation classes and retreats.
Yet when I repeat the phrase, ‘may I live with ease’ during meditation, to me it also has another meaning – may I be at ease with my life, regardless of the circumstances. A Christian minister who was taking part in a Mindfulness Based Stress Reduction course found himself struggling with the idea of a life at ease. When I play a difficult passage on the piano, I’ve learnt to allow my fingers to soften rather than tense as I make my way through the many notes. Loving Kindness is a meditation which is well known to those who practice mindfulness and is usually directed towards others. Become a FacilitatorThe next course in Toronto is scheduled in May 2016, Click here to learn more. Reorientation of awarenesss than involves dorsolateral prefrontal cortex and anterior inferior parietal lobe. The study found the frontopolar cortex and anterior insula were 2 brain regions with neuroplastic changes most often found in such studies of meditators.


There were children and old people, some who had a disability and others who were missing limbs. When we first hear them, we might find them a bit obvious, or a voice in our head might say, ‘that’s all very well and good, but…’ There may be any number of reasons why it might be difficult for us to imagine a life of happiness, health and peace, but this doesn’t mean we cannot wish for it. Others seem to be apologetic for their very existence, anxiously striving to ‘make up’ for the fact they were born and are still around. May I be at ease with the inevitable ups and downs of my existence, instead of constantly struggling against ‘what is’.
It is remarkably effective, and goes against our notion that extra tension = extra effort = better results.
The article uses the same distinctions in meditation practice we outlined in our S-ART paper – That is Focused Attention, Open Monitoring (or Mindfulness), and Loving Kindness or Compassion (or ethical enhancement practices).
I would further argue that the larger frontoparietal control network (including nodes of the salience network and lateral frontopolar cortex and even the lateral cerebellum) all contribute to the decentering, monitoring, and reorientation process. Mothers with tiny infants in their arms, young men with legs grotesquely swollen with elephantiasis, children without legs pushing themselves through the dust by their arms, beggars with missing fingers and noses due to leprosy.
Whether we have a positive balance sheet (the world owes me, and I’m simply calling in the remuneration I’m entitled to) or a negative one (I guess it’s okay I’m here, as long as I’m conscientious about continually ‘paying off’ my original debt) depends on a complex interaction between the societal values we grew up with, our family environment, our life experiences and personality. This is not passive, or resigned – in fact, being at ease with our lives involves a very active engagement with reality, as opposed to clinging to some idealised fantasy of how life should be.
It is actually possible to be very busy, work hard, even feel a little stressed, and still be at ease.  When we see sports people give the performance of their lives, there is often an ease about how they move, despite the obvious effort which goes into their achievement.
You’ll use a simple verbal script for instilling the initial feelings of love and kindness.


There were people who grabbed at you and shouted and followed you down the street for ten minutes, and others who sat patiently by the roadside and folded their hands in thanks when you gave them a coin. Being at ease is not the same as ‘anything goes’, ‘she’ll be right’, or the ‘yeah, whatever’ attitude we’ve probably all come across.
They are not being lazy, but neither are they wasting energy by tensing up their bodies unnecessarily.
Then, you’ll learn more about awakening your innate compassionate self most efficiently. Their minds are focused, and they’re not distracted by obsessing about a long list of other things they ‘should’ be doing.
It will become increasingly real.The feelings of loving kindness are more important than the script. When you begin to really feel the peace and love, you can optionally stop the script and bathe in that, setting the same intent as the words you were repeating.How to Do the Loving Kindness Compassion Meditation1.
Soften the body and the mind, and allow yourself to become a little more centered with each breath.3. Be thankful that all sentient beings are being freed from suffering.Keep practicing this loving kindness meditation, and your capacity for compassion, love and kindness will continue to expand.
Tom specializes in making meditation a much easier and more customized process for busy and non-busy people from all backgrounds and paths.



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Comments to «Loving kindness meditation effects»

  1. GULYA writes:
    That concentration was bettering fast, I started to see.
  2. kalibr writes:
    Twenty minute sitting mindfulness grownup (YA) retreats are for.
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