Time is required
15 minutes daily
Loved compassion meditation:
Relax your body:
Close your eyes Sit comfortably with your feet flat on the floor and the spine. Relax your whole body. Keep your eyes closed in the whole theory and bring your awareness inside. Without stress or concentration, relax and gently follow the instructions.
Take deep breath inside and breathe.
Bring your attention to the heat of your heart
Keeping your eyes closed, think about your close person who loves you very much. It can be a person from the past or present. Anyone is still in life or what has passed. It can be a spiritual teacher or leader. Imagine that the person stands on your right, sending you their love. That person is sending your wishes for your safety, your welfare and happiness. Feel the warm desires and love that comes from this person.
Now bring the same person or someone else who likes you deeply. Imagine that the person stands to your left, sending you the desires of your well -being for your health and happiness. Feel the kindness and warmth coming to you from this person.
Now imagine that you are surrounded by all the people who love you and love you. Make a picture of all your friends and loved ones around you. They are sending you their happiness, welfare and health desires. Basque in warm desires and love from all sides. You are full, and flowing with warmth and love.
Send compassion to lovers loved ones
Now bring your awareness back to your right person. Start sending the love you feel back to the person. You and this person are the same. Just like you, this person wants to be happy. Send all your love and enthusiastic desires to this person.
Repeat the following sentences, quietly:
You live easily, you are happy, you are free from pain.
You live easily, you are happy, you are free from pain.
You live easily, you are happy, you are free from pain.
Now focus your awakening on the person standing on your left. Start attracting your inner love to this person. Send all your love and warmth to this person. That person and you are the same. Just like you, that person wants to live a good life.
Repeat the following sentences, quietly:
As I wish, you are safe, you are healthy, you live with ease and happiness.
As I wish, you are safe, you are healthy, you live with ease and happiness.
As I wish, you are safe, you are healthy, you live with ease and happiness.
Now make a picture of another person you love, maybe a relative or friend. This person wants to live a happy life like you. Send excited wishes to this person.
Repeat the following sentences, quietly:
Fill your life with happiness, health and well -being.
Fill your life with happiness, health and well -being.
Fill your life with happiness, health and well -being.
Send the compassion of loving the neutral people
Now think about a knower, someone you don’t know well and to whom you have no special sense. You and this person are the same in the desire to live a good life.
Send all your wishes for the welfare of this person, repeating the following sentences quietly:
As I wish, you also live with ease and happiness.
As I wish, you also live with ease and happiness.
As I wish, you also live with ease and happiness.
Now bring another knowing one to whom you feel neutral. It may be a neighbor, or partner, or someone else you see around but don’t know well. Like you, this person wants to experience happiness and fitness in his life.
Send all your good wishes to this person, repeating the following sentences, quietly:
You are happy, you are healthy, you are free from all kinds of pain.
You are happy, you are healthy, you are free from all kinds of pain.
You are happy, you are healthy, you are free from all kinds of pain.
Send all living beings to love
Now expand your awareness and make a picture of the whole world in front of you as a little ball.
Send passionate desires to all the world’s creatures, who want to be happy like you:
As I want, you live with ease, happiness and good health.
As I want, you live with ease, happiness and good health.
As I want, you live with ease, happiness and good health.
Take deep breath inside and breathe. And in another deep breath and let it go. Consider the quality of your brain and how you feel after this meditation.
When you are ready, you can open your eyes.
This article was adapted with the Greater Good -in Action, which has been launched by the Greater Good Science Center in UC Berkeley. This exercise is based on a guidance meditation created by Stanford University’s Center for sympathy and pious research and education researcher Emma Apple. Track of happiness (Harper One, 2016) And Autonomous (Grasshouses, 2024).
