Studies have proved that LKM is equally useful for the clinical population and can be used as a part of extensive cognitive and behavioral retreats (Lutz et al., 2009). The secret of the effectiveness of Metta meditation is that it is unified and eliminates the barrier between ‘I’ and ‘you.’ This short script on Metta meditation works equally well for expressing love to others and yourself in the same way. Sharon Salzberg is a famous author and teacher of Buddhist meditation. Reviews. Studies on how loving-kindness affect the brain showed that Tibetan monks who had over 10,000 hours of loving-kindness meditation practice had strangely secure neural circuits for self-understanding and empathy. You only have to make sure that you say them after realizing what they mean and feeling them from inside. The book is a great way to tune in to our innermost feelings and declutter our relationships with loved ones. Scientists agree that if Metta meditation were encouraged from early school years, there are higher chances of kids growing up to be more positive and well-balanced individuals. Methods of yogic mudras, asanas, and Buddhist meditation help Jon to integrate science with spirituality to let practitioners attain ultimate tranquility. With loving-kindness meditation comes a profound spiritual transformation and the urge to reflect on our positive emotions (Kabat-Zinn, 1990). Yes, the psychology of kindness generalizes to adults. Allow the power of these positive contemplations to spread in your system and reflect in your persona. The purpose of this meditation is to reduce negative impulses that can misguide our actions by cultivating love and kindness within us. His paths include movement meditation, chanting, and asanas, that are great as stand-alone practices or as adjuncts to other forms of therapy (Delta, 1991). Below is a brief portrayal of the method: Guided Instructions for Loving-Kindness Meditation (Self) Satipatthana: The Direct Path to Realization. Tara Brach is one of the proponents of Buddhist meditation, an American psychologist, and a teacher at the Insight Meditation Community at Washington. Choose a comfortable place with minimum distractions where you can practice this meditation. Martin Seligman and positive psychology. Pause for a while to contemplate what the words truly mean and try to gauge how they are making you feel inside. Below is a brief overview of this exercise: After each session, journal your experience and observe how you feel. The world really needs this…. Positive Psychology: Positive psychology is the scientific study of the strengths and virtues that enable individuals and communities to thrive. With more than 10,000 guided meditation scripts from over 2000 proclaimed meditators and teachers like Sharon Salzberg, Jack Kornfield, and Tara Brach, the Insight Timer is a lucrative application that we can follow for daily practice and commitment. Chamber of Commerce (KvK) Positive Psychology and Kindness just from $13,9 / page. I am new to loving-kindness. Is kindess it’s own reward? [Google Scholar]. One of the best sources of lessons to teach empathy that enables tolerance is the Teaching Tolerance website. His guided Metta meditation will help you get into the flow of exploring the Divine inside you and uncover the love that you deserve to receive from yourself and others. You might have heard about this application before. Even a small break at work would work fine. The teacher then guides the kids to imagine that they are giving a tight hug to the person in his thoughts. Children come as a group and relax for some time, to make sure they are comfortable with the process. Once you have finished repeating the words, end the session by saying, ‘. Calm is useful for patients with insomnia or chronic sleep disorders. George Lucas Foundation: Edutopia Blog http://www.edutopia.org/blog/sel-teaching-kindness-maurice-elias, Simon-Thomas, E. R. (2008). This article gave me a lot to work with as I create and develop an approach that works for me. The benevolence and softness included in this 15-minute loving-kindness script will take you through a meaningful journey of self-understanding and unmitigated self-love. Barbara Fredrickson’s (2013) book, Love 2.0, is easy to read and offers exercises encouraging us to love, to stay connected, build compassion, firstly for ourselves and then for others. The practice has a long-lasting impact on our mind and our body and kick-starts a ripple effect of positivity that is truly empowering. The neuroscience and social science research is clear: kindness changes the brain by the experience of  kindness. Gift of Kindness.orghttp://www.giftofkindness.com/cardsposter.htm, Kindness Kids Thinkquest Team http://www.bibbed.org/wbes/kindness2/about%20us.html, Project Kindness http://www.projectkindness.org/index.html, Random Acts of Kindness Foundation http://www.randomactsofkindness.org, Ripple Effects http://www.rippleeffects.com.au/RippleForSchools.html, The Kindness Project http://www.kindnessproject.com/home.php, Teach Tolerance http://www.tolerance.org. Her work on the broaden-and-build theory of positive emotions gained massive popularity across all areas of mental health. Chart Kindness - Instead of putting student names on the board for not paying attention or not finishing homework, make a list on the smart board of students who show kindness toward others. The board, too methods of yogic mudras, asanas, and is an all-inclusive that. For personal practices: Random Acts of kindness, consistent Acts of kindness, Acts... 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