ハガーマガーさんのインスタグラム写真 - (ハガーマガーInstagram)「Have you started thinking about your 2021 resolutions yet? Consider adding more metta meditation and self-kindness to your vision board this coming year. 💖 Metta Meditation for Kindness Toward Yourself 1. Sit comfortably on a meditation cushion or in a chair. Feel free to sit with your back against a wall. 2. Tune into your heart space. Place one or both hands over your heart if you like. 3. Invite yourself into your own heart space and reflect on what you appreciate about yourself. You can reflect on a quality or trait or some recent act of kindness you’ve performed. 4. Silently say to yourself these four phrases: “May I be safe.” “May I be happy.” “May I be healthy.” “May I live with ease.” Please note that there are other choices for the phrases. You are also welcome to come up with your own phrases that convey the same sentiments. 5. Don’t simply recite the phrases. Connect the phrases to yourself. As you say the phrases, imagine yourself being safe, happy, healthy and at ease. If metta to yourself feels dry or silly, try making it more authentic to yourself. This practice is intended to be creative, and its main purpose is to generate feelings of kindness. So if offering kindness toward yourself is too difficult, try some affirmations or visualizations. Some days this practice will feel sweet and expansive. Other days it will feel dry and lifeless. On the days when it doesn’t feel like it’s happening, practice anyway. Meditation teacher Carol Wilson says, “Fake metta is better than real aversion.” The only way to cultivate kindness, toward yourself and others, is to practice.」12月29日 8時52分