AN INTRODUCTION TO MINDFULNESS Transforming Fear Through LovingKindness

AN INTRODUCTION TO MINDFULNESS Transforming Fear Through Loving-Kindness Meditation Session 7 Based on the Mindfulness – Based Stress Reduction Workbook by Bob Stahl, Ph. D. & Elisha Goldstein, Ph. D.

Transforming Fear Through Loving-Kindness Meditation An ancient practice involving cultivating compassion and love for yourself and others “May I be filled with lovingkindness. May I be free from sufffering. May I be well. May I be at peace…. . ”

An Epidemic: Lack of Self-Compassion • Loving-kindness may sound wonderful but definitely not easy for some • Many find it difficult to extend compassion to themselves and/or others

Self-Compassion • Acknowledge past experiences have brought you to this present moment • Past actions may have been driven by lack of awareness and fear

Metta: The Practice of Loving-Kindness Sharon Salzberg https: //www. youtube. com/watch? v=l. MS 6 gjd 5 INg

Formal Practice: Loving - Kindness Meditation Bringing the boundless love that exists in the universe into: • Your own heart • Extend it outward: - to those who are easy to love - to “near and dear ones” - to difficult people - to those experiencing physical/emotional pain or hardship

Formal Practice: Loving-Kindness Meditation A practice that opens the heart to love compassion and empathy “In the beginning we attempt to cultivate Loving-Kindness; later Loving-Kindness cultivates us” – Stephen Levine

Guided Loving-Kindness (Metta) Meditation with Sharon Salzberg http: //www. youtube. com/watch? v=W 3 u. Lqt 69 Vy. I

Working With Resistance: What To Do When You Don’t Feel Loving-Kindness meditation can stir up difficult thoughts, emotions and memories, and feelings of resistance “What’s holding me back from opening my heart? ”

What To Do When You Don’t Feel Loving Extending loving kindness to difficult people can be challenging • How do resentment/grudges affect your own heart, mind and/or body? • How does holding a grudge benefit you in any way? • How does your body feel when you hold a grudge? • How does it affect your thoughts/emotions?

An angry or hateful mind is a suffering mind “Holding onto anger is like grasping a hot coal with the intention of throwing it at someone else; you are the one who gets burned” Buddha - Gautama

What To Do When You Don’t Feel Loving Rather than judging people/self as bad, think of conflict as “unskillful” when a person is unaware and fearful “Do I not destroy my enemies when I make them my friends? ” – Abraham Lincoln

Informal Practice: Loving-Kindness Meditation • Extend loving-kindness throughout your day • Instead of reacting with fear/anger/aggression, choose to extend lovingkindness to that person

PLANNING YOUR PRACTICE Formal Practice Loving-Kindness Meditation Walking Meditation Mindful Yoga Informal Practice Loving-Kindness in Daily Life RAIN Weaving Mindfulness Throughout Your Day STOP Mindful Eating 8 Attitudes Minding Your Pain