Loving-Kindness Meditation for Compassion and Well-being

woman meditating with praying hands

Wishing peace and goodwill to all isn’t a concept you need to reserve for the holidays. This easy mindfulness meditation called Loving-Kindness can give you the warm fuzzies all over, 一年到头.

什么是慈爱?

Meditation may sound hard but there is a super simple way to get started: love and kindness.

Loving-kindness refers to a state of unconditional kindness and compassion for all beings. This concept is found in many religions and cultures around the world, and the tradition spans a few thousand years.

有什么大不了的? Some studies suggest you can boost your empathy1 和联系的感觉2 减少你的内隐偏见3、愤怒、抑郁和焦虑.4

它是如何工作的??

你 start with yourself and expand your circles of compassion outward. 以下是最基本的:

  1. 你想想你自己. Direct your kindness to yourself with a phrase like, “May I be happy.”
  2. 非常亲密的人想想你爱的人. Direct your kindness to that person, “May you be happy.”
  3. 有人中性: Think about someone you feel neutral about, like a coworker you really don’t like or dislike. Direct your kindness to this person, “May you be happy.”
  4. 有人恶意: Think about someone you have a tough time being around. Direct your kindness to this person, “May you be happy.”
  5. 包: Think about all of these people together, and equally direct your kindness to all of them.
  6. 扩大: Finally direct your kindness everywhere, “May all beings everywhere be happy.”

你们懂的. 让它更符合你的风格, 用一个不同的短语，比如, “愿我安息,或“愿我平安。,” or stack phrases together to expand the notion. To get more practice, search for a loving kindness meditation video and find your favorite version.

Tonight before you drift off, take a moment to wish yourself some well-deserved peace. Let’s do this, and be Healthy for Good!


2017年9月.

 

来源:
1阿,Klimecki.莱伯格，S.C. & 歌手,T. (2012) Functional Neural Plasticity and Associated Changes in Positive Affect After Compassion Training. 大脑皮层. DOI: 10.1093 / cercor / bhs142
2Hutcherson C.，塞帕拉，E., & 恶心,我. (卷. 8, No. 5, 2008) Loving-Kindness Meditation Increases Social Connectedness. Emotion, a Journal of the American Psychological Association. DOI: 10.1037/a0013237
3康,Y.格雷，J. R., & Dovidio J. F. (2013) The Nondiscriminating Heart: Lovingkindness Meditation Training Decreases Implicit Intergroup Bias. Journal of Experimental Psychology: General. DOI: 10.1037/a0034150
4霍夫曼,年代.格罗斯曼，P. & 辛顿,D. (卷. 31, 问题7, November 2011) Loving-kindness and compassion meditation: Potential for psychological interventions. 临床心理学评论. DOI: 10.1016/j.心肺复苏.2011.07.003

Written by 美国心脏协会 editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff.

最近回顾:2017年10月5日