Do you want to be happier, more positive, kinder and have better emotional control? Studies show that meditating on kindness and compassion can bring you all that and more. Linda-Ann leads you through a short meditation that induces a sense of compassion towards yourself and others. And you’ll also learn how you can maximize its effectiveness in your daily life.

Transcript:

Thank you for joining me. Do you want to be happier, more positive, kinder and have better emotional control? There’s a very simple way to do that. It’s by meditating on kindness and compassion. Within two weeks of practicing this type of meditation every day, you’ll notice an improvement in all that I mentioned.

I’m Linda-Ann Stewart, a vision strategist. This type of meditation will also cause you to feel better about achieving your goals. A meditation like this will actually change your brain to cause you to be more compassionate. Isn’t that amazing?

To give you an idea of how to do it, I’m going to lead you through a very short example of this type of meditation.

Close your eyes. Take a deep breath. Bring to mind someone you love and care about deeply. As you think of them, imagine a warmth in and around your heart towards this person. Notice your feelings of love, caring, well being and good will towards this person. You want the best for them. Imagine a golden light surrounds your heart and contains all of these beautiful feelings. Imagine that light goes out towards that person, filling them with all these wonderful feelings.

As you do, say phrases like the following to yourself, feeling each one as a wish for that person:

May you be whole.

May you be well.

May you filled with peace.

May you be happy.

Take a deep breath. Now, imagine all the good wishes from that golden light directed towards yourself. Feel them. Again, repeat phrases like the following:

May I be whole.

May I be well.

May I filled with peace.

May I be happy.

Take a deep breath… and open your eyes. It feels good, doesn’t it?

You don’t have to use the phrases the I used. Find phrases that work for you. The best results happen when you do this type of meditation for 30 minutes a day. As you go through the process, you can add different types of people.

For instance, imagine an acquaintance or someone neutral, someone that you know but don’t really feel one way or the other about. Send them compassion. And then imagine someone that you’ve had a falling out with, a conflict with, or some other negative experience with. Send them good will. This meditation will help to free you from the burden of the negative emotions associated with that person.

Although the recommendation is to devote 30 minutes a day to the meditation, once you know how to do it, you can practice it at any time during the day. When you get up, you can send good wishes to your loved ones. On the way to work, you can send good will to your fellow commuters. And, eventually, when you have to deal with a grumpy boss or nasty customer, you can imagine sending them kindness. It may not improve their disposition, but it’ll do wonders for yours.

I’ll post links to a recordings that can help you. The first is a Compassion Meditation by the Greater Good Science Center that will lead you through the entire half-hour sequence. The second is a short song on Loving-Kindness,  by Karen Drucker. You can memorize the easy chant and use it during your daily life. It’s one I sometimes use when I’m walking or when I’m driving.

If you’d to achieve a 90-day goal more easily, download my free comprehensive Strategic Vision guide at www.SetYourCourseGuide.com. You’ll receive the guide, as well as a training video that walks you through it with tips and directions to support you in accomplishing your goal.

Thank you for watching. May you be filled with peace and happiness.  

Read the accompanying article, The Kindness Paradox: Give Kindness and Receive Joy .