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Use this recording as part of your personal practice of cultivating qualities and feelings of compassion for others and for yourself.
This recording focuses specifically on helping you connect with feelings and qualities of loving kindness, imagining offering these first toward a cherished other and second, toward your own being (toward your self). The download includes two tracks: an introduction (2 min, 54 sec) and the guided meditation itself (20 min, 13 sec). The professional practice of Tracy Riley is Inspiring Connections. Tracy Riley is a registered member of the College of Psychologists of Ontario.
Someone who has cultivated metta will not be easily angered and can quickly subdue anger that arises. Buddhists believe that those who cultivate metta will be at ease because they see no need to harbor ill will or hostility.
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Every Monday features a tip, activity, inspiring quote or some other tidbit that helps boost your body image, whether directly or indirectly — and hopefully kick-starts the week on a positive note! And as we water the seeds of love within us, we can learn to accept ourselves precisely as we are. Quietly repeat the following blessings to yourself for about fifteen minutes or for whatever time you have.
Last updated: 28 Oct 2013Views expressed are those solely of the writer and have not been reviewed.
During my Sacred time of personal spiritual direction with Lundy and the many lessons she imparted, she offered up this gorgeous quote from Buddha to impress the power of metta, “You can search throughout the entire universe for someone who is more deserving of your love and affection than you are yourself, and that person is not to be found anywhere. This guided meditation will bring more harmony into your relationships with yourself and others.
You will experience less conflicts, resolve existing difficulties, and deepen your connections with people you already have good relationships with.  More importantly, it will do the same for your relationship with yourself.
This meditation helps you to overcome anger, disappointment, resentment, and hurt feelings … whether those feelings are about other people, or if they are feelings that you feel about yourself.

Doing this meditation regularly will deliver a great improvement in your feelings towards yourself. You will empathize more, and to be more considerate, kind, and forgiving to yourself and others. You, like many others may  find that when you do this Loving Kindness meditation first thing in the morning, that your day is much less stressful, with less conflict and a lot more connection with the people you meet through the day. In this variation of the Loving Kindness Meditation, we extend wishes of safety, health, happiness and ease. For many people, the more difficult section is finding a deep, real sense of love for themselves. Loving kindness towards yourself and others … is the most fulfilling emotional state that you can know. This practice may be especially helpful for those who wish to actively work toward offering (and learning to offer) qualities of friendliness and support toward their own selves, in addition to offering these qualities to others.
Tracy provides services to adults such as psychotherapy for individuals, group programs, and professional development training and resources. It is one of the ten paramitas of the Theravada school of Buddhism, and the first of the four Brahmaviharas. Buddhist teachers may even recommend meditation on metta as an antidote to insomnia and nightmares. This form of meditation aids us in developing an attitude of kindness and compassion, especially for the people we are on bad terms with. In order to post comments, please make sure JavaScript and Cookies are enabled, and reload the page. We invite you to participate and to help us accelerate our collective understanding of what might be, what is emerging and what must change, both in us and in the Human Story. For instance, you can touch your pet, listen to music, read poetry or remember a specific time when you felt truly loved. If you can’t think of such a being, you can imagine someone you don’t know but who embodies love, perhaps Jesus, the Dalai Lama, Gandhi, Mother Teresa, or Martin Luther King Jr. You keep hearing others talk about the benefits they’ve experienced from even just 5 minutes of meditation everyday. Authors and spiritual guides Sharon Salzberg,  Janice Lynne Lundy and Byron Katie introduced me to all three.
A Buddhist tradition, metta is considered by many a very supportive consciousness practice akin to traditional meditation, with the intention to cultivate compassion and unconditional love for all beings.

It is generally felt that those around a metta-ful person will feel more comfortable and happy too. You’ve even heard how meditation can improve memory and concentration abilities, so despite your resistance, you remain intrigued. The magic happened for me when she suggested that rather than make myself wrong when confronted with a stream of thoughts, that I actually greet each thought as I would a friend who came to visit me, with great kindness and curiosity. With a few short seemingly benign verses, metta offers a transformative and very powerful heart-opening, heart-softening effect. You are watering seeds of love toward yourself, not trying to force them to grow and blossom right away. To notice why these thoughts keep rising, what lessons they might have to offer and then just let them gently go, with no wrong-making.
Good grief, things you haven’t thought about for years and years come out of the woodwork!
If you are interested in giving meditation another try, I assure you, Salzberg’s guidance is a game changer. Practiced for thousands of years by many, the meditator begins by cultivating loving-kindness for self, and then moves on to teachers, loved ones, friends, strangers, and then even their enemies and then to all living beings. As Lundy personally guided me, the direction for the verses is to stay with self until we feel the softening in our heart.
The thought that something beyond me was sourcing my breath in a very real and literal sense caused a profound connection that I had not experienced before with my breath and meditation practice. Katie’s suggestion is a worthy consideration, as you experiment with ways in finding what works best for you.
Even if it takes a year or more for you to feel compassion for yourself and your journey, stay with the verses as directed. You never know, one of the suggestions I offer may very well move you forward in creating a meditation practice that reaps all the benefits research suggests as possible, such as less anxiety and stress, greater inner calm and creativity, improved memory and focus and a more compassionate heart.

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Comments Loving kindness meditation mantras

  1. neman
    Share some tips for families who could need.
  2. DeaD_GirL
    Like to know what other name at around 4am and consists of a number of hours of group meditation.