The formal practice of loving-kindness is a joyful practice of opening the heart to love, compassion, and empathy. In this exercise, it is important to connect with the infinite love that exists in the universe and to incorporate this love into your own heart for the first time. When you have incorporated love and compassion into yourself, extend it outward.
Step 1
It is to extend love to those who can easily cause you to love, such as benefactors, mentors, teachers, and others who guide or motivate you. You can extend from one person to another.
Step 2
In the same way, you can extend your love to those close to you, like your family, friends, and people who live in the same community. Then extend it to friends, casual acquaintances, or strangers, such as a cashier at a grocery store.
Step 3
Then extend your love to those who are difficult to get along with, including those with whom you are in conflict. Eliminating the psychosomatic effects of hatred is an important task, and the practice of loving-kindness will begin the process.
After that
It is beautiful to end the mindfulness practice by giving love to those who are experiencing physical or emotional pain or distress.
Finally
Extend loving-kindness to all living beings in the world.
Cultivate wisdom and compassion.
Open the mind. You can lie down or sit up to do loving-kindness exercises, but if you lie down and find yourself falling asleep easily, try a more upright position. Follow the exercise instructions below to focus your full attention on the exercise and pause after each segment.
In the practice of loving-kindness, it is very traditional to express your love, compassion, and good wishes in repetitive words. In the text below, we have provided sentences that are suitable for most people, but if these words do not resonate with you, you are free to adjust them in your own way. For each exercise, you are free to change the statement.
The following is a guide to the exercises, it is recommended that you can record it in advance and use audio** (you need to click and swipe to view all the instructions).
When you begin to practice, first congratulate yourself on the time you are devoting to your loving kindness practice. Wish you knew it was a sign of love.
When you start to stop your rush and return to the present moment, become aware of your body and mind, of everything you are feeling—it may be from what you have experienced that day, or emotions or thoughts that have been with you lately.
You just have to allow and identify with all the inner feelings, go with the flow, as they are, and not judge. No analysis is made.
Gradually shift your attention to the awareness of your breath and maintain normal, natural breathing. When you inhale, you are aware of the inhalation of air, and when you exhale, you are aware of the exhalation of air.
Focus on your breathing, focus on your abdomen, and feel the expansion of your abdomen as you inhale and the contraction as you exhale.
Focus on every breath, inhale, exhale, and carefully observe the appearance and absence of each breath. Keep breathing.
Now shift your attention to your chest and heart and feel any inner sensation and let each of your senses freely go where it wants to go.
Gradually, the consciousness shifts to the beating heart and reflects on how fragile and precious life is. It is through inner growth that we can enter into a deeper level of love, not only for ourselves, but for all beings.
All of us live in a specific reality from which there is no escape. Imagine that from a certain amazing moment, you begin an irreversible aging process, followed by illness, death, and separation. These are powerful reflections on the above loving-kindness exercises, opening one's heart to what is the most important thing in life.
Now feel your own precious life with compassion, forgiveness, and love. You may often be self-critical, judgmental, or too yourself. You may find it easier to be compassionate to others than you are to yourself. Because they are afraid of what others will say about them, many people don't want to tell others what they think in their hearts.
Feeling loving-kindness with the heart is a powerful force, and it is an infinite, selfless love that shines on all beings like the sun and the moon or the stars, without distinction or disagreement.
Infuse this love into your heart, muscles, organs, bones, cells, and every corner of your body, and may you be kinder and more compassionate to yourself, able to admit and accept your imperfect self now.
Feeling love for yourself can be a battle. Accept the challenge and go to battle!Then continue to open your heart to discover what it's like to experience your own loving-kindness.
Now take a few minutes to read the following statements and let them fit into your life
May I be safe.
May I be healthy.
May I be at ease in body and mind.
May I be in peace and tranquility.
Now extend the scope of loving-kindness to one or more people, such as your benefactors, teachers, mentors, and others who are your inspirer, repeating the same statement:
My benefactor is safe.
May my thinking be healthy.
May my benefactor be at ease in body and mind.
May my benefactor be in peace and tranquility.
Now gradually extend the scope of loving-kindness to one or more of your loved ones, such as your family, friends, or people who live in the same community
May my loved ones be safe.
May my loved ones be healthy.
May my loved ones be at ease.
May my loved ones be in peace and tranquility.
Now extend the scope of loving-kindness further to one or more familiar, ordinary friends or strangers
May my friend be safe.
May my friend be healthy.
May my friend be at ease in body and mind.
May my friend be in peace and tranquility.
Now consider extending your love to one or more people or enemies with whom you are difficult.
Giving kindness to these people may seem a challenge or impossible. But when you know that resentment is toxic to your health and well-being, you can remove it out of love and compassion for yourself. By repeating and learning to forgive, you will realize that fear and lack of awareness of fear are the root causes of conflict and unkindness. Open your heart and show love to those who are difficult to get along with. It then extends further to the hope that they will also be able to enter their own hearts, gain greater awareness, and turn fear into love. Tenderly, slowly, give loving-kindness to those who are difficult to get along with, or to enemies:
May those with whom I am difficult be safe.
May the people with whom I am difficult be healthy.
May those who are difficult with me feel at ease.
May those with whom I have difficulty getting along be peaceful and peaceful.
Now take a moment to think about those who are less fortunate and bring your lovingkindness to those you know are experiencing physical or mental pain. Imagine the picture of people facing difficulties and challenges experiencing healing and calm.
Extend love to anyone who feels anxious, stressed, lonely, alienated, hopeless, and those who are gaining or losing and who have given up hope. May they also be in peace and tranquility.
Do not give up any method of peace and tranquility for those who are in pain.
Increase the power of loving-kindness so that it is as boundless as the sky and begins to radiate to all people and creatures.
To give love to all beings, big or small, strong or weak, visible or invisible, near or far away, born or unborn.
Extend this love to all creatures on earth, in the water, and in the air, and spread love to all places
May all living beings be safe.
May all living beings be healthy.
May all sentient beings be at ease in body and mind.
May all living beings be in peace and tranquility.
Now extend this love outward without boundaries and limitations, allowing it to enter the solar system and then further to the entire universe. May all be peaceful and peaceful.
And then again to extend this infinite love that exists in the inner self to all living beings in the whole universe of words. May all be peaceful and peaceful.
When the body begins to prepare for the end of the loving-kindness practice, return to your breath. As you breathe, you become aware of and perceive changes throughout your body, feeling your body's rise when you inhale and sinking your body when you exhale. Feel the body as an independent and complete organism that is both interconnected and integrated.
When you finish this meditation practice, I hope you and all beings will be able to share any merit you have gained. May all be peaceful and peaceful.
I hope you congratulate yourself again on completing this loving-kindness exercise, which will have a positive impact on your health and well-being. Hopefully, you know it's an exercise in love.
When you finish your first loving-kindness practice, immediately reflect on your experiences and write them down whatever comes to mind. What thoughts, emotions, and feelings arise when you practice loving-kindness?How does it affect you?How does it motivate you?
Take action!
Take a moment to think about one of your family members, friends, co-workers, or anyone who comes to mind. How would it feel to try to switch to that person's position?Imagine that person's experience of disappointment and frustration, as well as his or her adventures and successes. Walk into that person's life now through the practice of loving-kindness. You can try this exercise with a friend, foe, or stranger. What kind of physical and mental sensations do you experience when you reminisce and connect with others in this way?Can you feel your kindness to others?
I believe that after reading this article, you have understood what the practice of loving-kindness is and how to practice itHowever, simple text descriptions may still be difficult for beginners, if you need more effective exercises, it is recommended to use a professional teacher to guide you, so that your understanding of loving-kindness can be deeper and more effective.
Professional and systematic exercises will help you open the door to a "new" world, and welcome you into the world of mindfulness practice, Dr. Bob Jan, Teacher Fang Weilian will take you to 7 days of meditation, welcome to learn more about mindfulness subscription account
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This article is excerpted from "Mindful Life, the Way to Reduce Stress", compiled into the article with slight changes, this article is used to promote popular science, if there is any infringement, please contact to delete.