In this booklet are the instructions for Loving-kindness Meditation (Metta) and the Practice of the Brahma Viharas which is based on the earliest Buddhist suttas, and if practiced correctly, will lead you to the supreme goal of Nibbana - in this very life. This booklet gives easy to follow instructions for a daily practice. Just 30 minutes a day gets you on a path to a deep experience of the truth. A month or two can even yield your first jhana experience because of the special "relax" step that is added for eliminating hindrances. For over 40 years Bhante Vimalaramsi researched and practiced many methods without finding any real satisfaction. He went back to the earliest Buddhist teachings. He found what he was seeking. Bhante's method of "The 6Rs", based on Right Effort, is the key to the cessation of craving and the elimination of ignorance. Bhante Vimalaramsi has been a monk since 1986 and practiced with many of the major Buddhist teachers in Asia. He now teaches all over the world and is the abbot of the Dhamma Sukha Meditation Center near St. Louis, Mo, USA.
Bachelor Thesis from the year 2016 in the subject Economics - Other, grade: 1,0, Karlsruhe Institute of Technology (KIT) (ECON), language: English, abstract: Kindness and trust are essential part of our society, since they are required everywhere where humans interact with each other. However, nowadays rising societal isolation and distrust within the society can be observed, therefore, we ask the question whether and how these qualities can be fostered. In this study, we designed an economical experiment in order to examine whether the traditional Buddhist practice called lovingkindness meditation can increase trust, trustworthiness and kindness. In order to assess the effects of time spent on practice, one treatment is a brief loving kindness meditation in a controlled laboratory context, while the second is an intervention lasting eight weeks. In comparison to the neutral control groups, a significant increase of trust, trustworthiness and kindness of the lovingkindness meditation group is expected. In addition, we hypothesized that participants of the field experiment will show larger positive effects in these three measurements than those of the laboratory treatment.
This guided journal can help you develop a lovingkindness reflective practice, or give you the space to reflect on your current lovingkindness meditation practice. Lovingkindness meditation is a means of directing love and positive energy within yourself, and out into the world around you...to great effect. Scientific studies referenced in the resources section at the end show amazing benefits of this particular kind of meditation, ranging from increasing gray matter volume to decreasing migraines and chronic pain. Lovingkindness meditation is accessible to everyone - you don't have to be a yogi - and is thought to have long-term impact. Even short amounts of time can make a difference - so it's not necessary to go on a retreat or isolate yourself from the world. It's not necessary to purchase an expensive meditation cushion and sit on it for hours at a time. It can be practiced in any comfortable position - standing, sitting, lying down. And it can be practiced anywhere. Phrases are usually recited silently, so no one will know what you're doing! Why not try it while you're commuting to work, waiting in line, or for a health appointment? ***Also available with alternative cover designs***
100 Mindful Practices for Compassion, Generosity & Forgiveness
Author: Mary Brantley
Publisher: New Harbinger Publications
Loving-kindness, the English translation of the Pali word metta, is defined as unconditional well-wishing and openhearted nurturing of ourselves and others, just as we are. By practicing loving-kindness, you can learn to treat yourself and others-even strangers-like dear friends, putting aside criticism and judgment and choosing instead to open your heart to greater generosity, forgiveness, and compassion. While Buddha taught loving-kindness meditation as an antidote to fear, it can also quiet feelings of anger, judgment, and worry by helping you see the innate goodness within yourself and others. Whether used as part of a formal meditation practice or as daily mindfulness exercises, the 100 meditations in The Gift of Loving-Kindnessmake it easy to open your heart and share the seeds of loving-kindness with others. The Gift of Loving-Kindnessskillfully guides us to train our minds and hearts in the practice of loving-kindness meditation. The meditative exercises in this book can spark one's journey into greater love and compassion or enrich it anywhere along the path. Combining internal reflection and mindful exploration of our heart's capacity, these pragmatic exercises open us to genuine transformation. -Sharon Salzberg, author of Lovingkindness: The Revolutionary Art of Happiness Keep The Gift of Loving-Kindnesson your bed table and let its wisdom guide you. This book offers a rich assortment of contemplations that will open and free your heart. -Tara Branch, Buddhist teacher and author of Radical Acceptance: Embracing your Life with the Heart of a Buddha Simply reading these words will awaken you. Actually doing even one of these practices could profoundly transform your life. I offer warm and deep thanks to the authors for blessing us with these hundred doorways to the deepest and best parts of ourselves as human beings. -Jeffrey Brantley, MD, author of Calming Your Anxious Mind Use this practical and heartfelt book to discover how to open your heart in any circumstance. New scientific evidence confirms that filling your heart with loving-kindness can broaden your mind and build your best possible future. -Barbara L. Fredrickson, Ph.D., recipient of the Templeton Positive Psychology Prize Perhaps the greatest power of loving-kindness meditation lies in its elegant simplicity. It is a gentle, easy-to-learn practice, yet its effects are profound, like a deep massage for the mind and soul. The authors present this ancient wisdom in a way that can soothe, deepen, and enrich our busy, modern lives. -Rebecca Elliott, Ph.D., psychologist
Meditations to Help You Love Yourself, Love Others, and Create More Love and Peace in the World
Category: Body, Mind & Spirit
Loving-kindness is a type of meditation practiced by Buddhists throughout the world, but it is a word that appears in many religious texts, including the Bible, Jewish liturgy and the Book of Common Prayer. The book pairs images with poetry and meditation instructions.
Findings have implications for research exploring qualities, such as self-nurturing, compassion, empathy, and feelings of connection with others, that appear to be fostered by the practice of lovingkindness meditation. In addition, the findings have potential implications for clinical applications, including that of lovingkindness meditation as a mode of or basis for psychological interventions. Implications, potential clinical applications, and suggestions for future research are discussed.
The world could use a bit more love, kindness, and empathy. This illustrated, lovingkindness meditation for children shows us that we all have a little something to give that can make a big difference. This book is a tool to guide the thoughts of children, encouraging them to think more deeply about themselves and those around them and across the world while offering words of kindness and well-being.
New and expanded, the bestselling, innovative program that advanced the mindfulness revolution People are always looking for new ways to reduce stress, increase productivity, and lead more well-rounded, happier lives. Many have sought a solution in meditation. However, simple, clear instruction is often difficult to find, and most teachers and books make meditation seem like a chore—something you have to do for up to an hour each day. 8 Minute Meditation is the first program created to give beginners the exact tools they need to learn to meditate and do it in a time-frame that even the busiest people can easily handle: just 8 minutes a day. The new tenth anniversary edition of 8 Minute Meditation surveys the latest mindfulness developments. It also contains the complete, original 8 Minute Meditation program, one of the all-time best-selling mindfulness programs in history. Features include clear, supportive step-by-step instruction, FAQs, and “troubleshooting” your mindfulness practice. All in the time between two television commercials!
Social connectedness is a fundamental human need. Growing evidence suggests that feeling socially connected is associated with important mental and physical health benefits. The goal of the present studies was to investigate whether social connectedness can be internally self-generated using loving-kindness meditation (LKM), a Buddhist technique. Studies 1 and 2 compared LKM to a matched neutral control condition (NEU) on implicit and explicit social connectedness measures. Both studies found that LKM increased implicit and explicit connectedness to the target of meditation whereas there were no effects for NEU. Studies 3 and 4 tested the effects of traditional, non-targeted LKM on generalized (i.e. non-targeted) explicit social connectedness. Both studies found that traditional LKM increased generalized explicit social connectedness. In addition, Study 4 compared the effects of LKM to a matched pride mood induction (PMI) to assess whether LKM's effects were explained by positive mood. LKM led to increased social connectedness whereas PMI did not. Study 5 tested the effect of traditional LKM on both male and female participants with new social connectedness measures: self-focus and perception of others as familiar and attractive. The results indicated that LKM decreased participant's self-focus and increased their perception of others as familiar and attractive. Finally, Study 6 assessed whether states and traits related to social connectedness moderate the effects of LKM. Results suggest that LKM is a useful tool for increasing social connectedness, particularly for people with interpersonal vulnerabilities such as rejection sensitivity.
How the Courage to Be Compassionate Can Transform Our Lives
Author: Thupten Jinpa
The Buddhist practice of mindfulness caught on in the west when we began to understand the everyday, personal benefits it brought us. Now, in this extraordinary book, the highly acclaimed thought leader and longtime English translator of His Holiness the Dalai Lama shows us that compassion can bring us even more. Based on the landmark course in compassion training Jinpa helped create at Stanford Medical School, A Fearless Heart shows us that we actually fear compassion. We worry that if we are too compassionate with others we will be taken advantage of, and if we are too compassionate with ourselves we will turn into slackers. Using science, insights from both classical Buddhist and western psychology, and stories both from others and from his own extraordinary life, Jinpa shows us how to train our compassion muscle to relieve stress, fight depression, improve our health, achieve our goals, and change our world. Practical, spiritual, and immediately relevant, A Fearless Heart will speak to readers of The Art of Happiness and Wherever You Go, There You Are.
Effortless Mindfulness promotes genuine mental health through the direct experience of awakened presence—an effortlessly embodied, fearless understanding of and interaction with the way things truly are. The book offers a uniquely modern Buddhist psychological understanding of mental health disorders through a scholarly, clinically relevant presentation of Theravada, Mahayana and Vajrayana Buddhist teachings and practices. Written specifically for Western psychotherapeutic professionals, the book brings together traditional Buddhist theory and contemporary psychoneurobiosocial research to describe the conditioned and unconditioned mind, and its in-depth exploration of Buddhist psychology includes complete instructions for psychotherapists in authentic, yet clinically appropriate Buddhist mindfulness/heartfulness practices and Buddhist-psychological inquiry skills. The book also features interviews with an esteemed collection of Buddhist teachers, scholars, meditation researchers and Buddhist-inspired clinicians.
Throughout our lives we long to love ourselves more deeply and find a greater sense of connection with others. Our fear of intimacy—both with others and with ourselves—creates feelings of pain and longing. But these feelings can awaken in us the desire for freedom and the willingness to take up the spiritual path. In this inspiring book, Sharon Salzberg, one of America's leading spiritual teachers, shows us how the Buddhist path of lovingkindness can help us discover the radiant, joyful heart within each of us. This practice of lovingkindness is revolutionary because it has the power to radically change our lives, helping us cultivate true happiness in ourselves and genuine compassion for others. The author draws on simple Buddhist teachings, wisdom stories from various traditions, guided meditation practices, and her own experience from twenty-five years of practice and teaching to illustrate how each one of us can cultivate love, compassion, joy, and equanimity.
Techniques that Reduce Stress and Relieve Anger, Anxiety & Depession
Author: Michael J Cavallaro
Publisher: Atlantic Publishing Company
With today s demands and hectic pace, stress has become more common on a daily basis. Oftentimes, there are not enough hours in the day, and our to do lists grow longer and longer. It is no surprise that, according to a recent report by HiFX, the United States is the second most stress-ridden country in the world. With looming outside forces such as the depressed job market and the 9.4 percent unemployment rate, you need make a calm mind your priority. But when there is barely enough time for breakfast, it can be difficult to find time to balance your life. Ten Minutes to Deep Meditation is here to help. In a simple, step-by-step format, this book helps beginners increase focus and decrease stress through the art of meditation. According to a recent report from American Association of Naturopathic Physicians, meditation is a proven relaxation method that can lower blood pressure without chemical supplements. You will learn what meditation is (and is not), why you get stressed out, and how meditation can truly help calm your nerves. This book presents you with the two main types of meditation analytical and placement and how both can help you in different ways. You will also learn the answers to common questions regarding this soothing process: How is meditation different from relaxation, concentration, and self-hypnosis? Which techniques are right for you? Are there any physiological effects? This book will clear up the common myths of meditation and present you with structured methods to relax your body without medication. You will learn practical, easy-to-use instructions on the meditation process, with dozens of specific techniques and practices, including the Buddha Vairochana posture, Lamrim meditation, and the popular cross-legged lotus position. You will learn where to focus your attention and what to contemplate to fully clear your mind of outside stress. You will also learn how and why coupling meditation with yoga can create a greater calming effect. Going a step further, this book also contains images of correct meditative postures and yoga stretches, so you can get it right the first time. Most importantly, this book explains how to steady and control your breathing to bring oxygen to your mind. You will learn how to position your body, the best clothes to wear, how to stretch, and what to do when you run into problems and cannot seem to clear your head. Meditation specialists and real-life people who have experienced the benefits of meditation have been interviewed, and their expertise is dispersed throughout this book. Best of all, this book is written to fit into your busy lifestyle. With only ten minutes a day, you can let go of your stress for 24 hours. If you are looking for a natural way to ease your stress, Ten Minutes to Deep Meditation will help you focus your mind and balance your life.
Arinna Weisman and Jean Smith combine clear explanations of the Buddha's teachings on freedom and happiness with their personal stories highlighting some of the challenges and insights of practice. The Beginner's Guide to Insight Meditation offers advice about going on retreat and help in choosing a teacher and a community to practice with. This is an enormously practical book that covers every aspect of the teachings a beginner needs to get started.
This excellant guide provides basic instruction for the development of mindfulness -- the development of beneficial qualities, such as Compassion, Lovingkindness, and Wisdom. These authors are wonderful teachers, and this book will be the best present you can buy for yourself or for someone you care for.
The popular guide-over 80,000 copies sold of the first edition-now revised and enhanced with an audio CD of guided meditations According to Time magazine, over 15 million Americans now practice meditation regularly. It's a great way to reduce stress, increase energy, and enjoy better health. This fun and easy guide has long been a favorite with meditation newcomers. And now it's even better. For this new edition, author Stephan Bodian has added an audio CD with more than 70 minutes of guided meditations that are keyed to topics in the book, from tuning in to one's body, transforming suffering, and replacing negative patterns to grounding oneself, consulting the guru within, and finding a peaceful place. The book also discusses the latest research on the health benefits of meditation, along with new advice on how to get the most out of meditation in today's fast-paced world. Stephan Bodian (Fairfax, CA and Sedona, AZ) is a licensed psychotherapist and the former editor-in-chief of Yoga Journal. He has written for Fitness, Alternative Medicine, Cooking Light, and Tricycle and is the coauthor of Buddhism For Dummies (0-7645-5359-3).
A guide to the Buddhist view of loving-kindness includes instructions for changing negative thoughts and feelings by cultivating a positive, loving attitude and includes an extended guided meditation practice on the accompanying sound discs.