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  • that_meditation_guy - That Meditation Guy @that_meditation_guy 1 day ago
  • A while back I wrote a post about #MicroMeditation (just look at the first post under that hashtag to see it) and today’s post is along similar lines.
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Have you heard of Metta meditation? Metta roughly translates as loving-kindness or even friendliness. It’s from Theravāda Buddhism.
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When I practiced this myself it involved sitting in a typical meditation posture with eyes closed. You then picture yourself from an outside perspective and practice sending yourself loving kind intentions by way of a repeated affirmation.
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After this is completed you move the visualisation on to someone you are close to and go through the same process using the same set of affirmations. Then you move on to an acquaintance or someone you have no strong feelings for and repeat the process. Then you move onto someone you have difficulty with or simply dislike. Then you extend it out to all beings.
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The process takes around 30 mins when I’ve done it because you repeat the affirmations a few times for each person. Also it’s slow and relaxed. You don’t power through it. I’m sure there are lots of variations but this is how I experienced it.
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Studies show 8 weeks of practice can have a dramatic effect on brain physiology, in particular it can grow the compassion centre of the brain.
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Many people find the visualisation element very difficult and if you’re a bit of a skeptic you might find the whole thing a “hippy woo woo” (for want of a better phrase😂).
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Introducing . . . *drumroll* . . . #MiniMetta ! You can practice a Mini Metta anywhere you like. All you have to do is choose a person at random and MENTALLY (without them knowing) wish for them to be happy. Really try and mean it. Feel the feelings as if you were trying to telepathically send it to them. It can be a family member, a colleague, a stranger in the street or even someone you dislike.
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They will have absolutely no idea but you will be activating the parts of your brain linked to compassion and and this should be an instantly uplifting positive mood enhancer.
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▶️Follow @that_meditation_guy so you don’t miss the stories
————- A while back I wrote a post about #micromeditation (just look at the first post under that hashtag to see it) and today’s post is along similar lines. . Have you heard of Metta meditation? Metta roughly translates as loving-kindness or even friendliness. It’s from Theravāda Buddhism. . When I practiced this myself it involved sitting in a typical meditation posture with eyes closed. You then picture yourself from an outside perspective and practice sending yourself loving kind intentions by way of a repeated affirmation. . After this is completed you move the visualisation on to someone you are close to and go through the same process using the same set of affirmations. Then you move on to an acquaintance or someone you have no strong feelings for and repeat the process. Then you move onto someone you have difficulty with or simply dislike. Then you extend it out to all beings. . The process takes around 30 mins when I’ve done it because you repeat the affirmations a few times for each person. Also it’s slow and relaxed. You don’t power through it. I’m sure there are lots of variations but this is how I experienced it. . Studies show 8 weeks of practice can have a dramatic effect on brain physiology, in particular it can grow the compassion centre of the brain. . Many people find the visualisation element very difficult and if you’re a bit of a skeptic you might find the whole thing a “hippy woo woo” (for want of a better phrase😂). . Introducing . . . *drumroll* . . . #minimetta ! You can practice a Mini Metta anywhere you like. All you have to do is choose a person at random and MENTALLY (without them knowing) wish for them to be happy. Really try and mean it. Feel the feelings as if you were trying to telepathically send it to them. It can be a family member, a colleague, a stranger in the street or even someone you dislike. . They will have absolutely no idea but you will be activating the parts of your brain linked to compassion and and this should be an instantly uplifting positive mood enhancer. . ————- ▶️Follow @that_meditation_guy so you don’t miss the stories ————-
  • A while back I wrote a post about #micromeditation (just look at the first post under that hashtag to see it) and today’s post is along similar lines. . Have you heard of Metta meditation? Metta roughly translates as loving-kindness or even friendliness. It’s from Theravāda Buddhism. . When I practiced this myself it involved sitting in a typical meditation posture with eyes closed. You then picture yourself from an outside perspective and practice sending yourself loving kind intentions by way of a repeated affirmation. . After this is completed you move the visualisation on to someone you are close to and go through the same process using the same set of affirmations. Then you move on to an acquaintance or someone you have no strong feelings for and repeat the process. Then you move onto someone you have difficulty with or simply dislike. Then you extend it out to all beings. . The process takes around 30 mins when I’ve done it because you repeat the affirmations a few times for each person. Also it’s slow and relaxed. You don’t power through it. I’m sure there are lots of variations but this is how I experienced it. . Studies show 8 weeks of practice can have a dramatic effect on brain physiology, in particular it can grow the compassion centre of the brain. . Many people find the visualisation element very difficult and if you’re a bit of a skeptic you might find the whole thing a “hippy woo woo” (for want of a better phrase😂). . Introducing . . . *drumroll* . . . #minimetta ! You can practice a Mini Metta anywhere you like. All you have to do is choose a person at random and MENTALLY (without them knowing) wish for them to be happy. Really try and mean it. Feel the feelings as if you were trying to telepathically send it to them. It can be a family member, a colleague, a stranger in the street or even someone you dislike. . They will have absolutely no idea but you will be activating the parts of your brain linked to compassion and and this should be an instantly uplifting positive mood enhancer. . ————- ▶️Follow @that_meditation_guy so you don’t miss the stories ————-
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