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Might be that sitting with your legs crossed repeating stuff like “May all beings be free from suffering,” is a little too far-out for you. I’m a scientist for crying out loud, so you can imagine how I might feel meditating while surrounded by prominent neuroscientists, which I once did on a 7-day silent meditation retreat. Except that I actually didn’t feel silly.
Because research demonstrates the incredible power of loving-kindness meditation: No need to be self-conscious when this stuff might be more effective than Prozac. Also called metta, loving-kindness meditation is the simple practice of directing well-wishes towards other people.
Here’s How to Do It
The general idea is to sit comfortably with your eyes closed, and imagine what you wish for your life. Formulate your desires into three or four phrases. Traditionally they would be something like this:
May I be healthy and strong. May I be happy. May I be filled with ease. Loving-kindness meditation is a simple repetition of these phrases, but directing them at different people. I do this with my kids before bed. We visualize together who we are directing the metta towards, and at first I say something (May you be happy) and the kids repeat it after me. After a few repetitions, we start saying them in unison. The phrases we use are “May you be healthy and strong. May you be happy. May you be peaceful.”
For step-by-step instructions (including a 3-minute video) and further details on what you get out of this meditation, see this post on my Raising Happiness blog at UC Berkeley’s Greater Good Science Center.
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