Loving-Kindness for Ourselves (Audio Meditation)
ฝัง
- เผยแพร่เมื่อ 26 ก.พ. 2019
- This is one of the core meditations of the Mindful Self-Compassion (MSC) program.
Chris Germer is a clinical psychologist, meditation practitioner, author, and teacher of mindfulness and compassion in psychotherapy and everyday life. He is also Co-developer of the Mindful Self-Compassion training program, along with Kristin Neff.
Learn more about Chris at www.chrisgermer.com.
Learn more about Mindful Self-Compassion or find an MSC course near you, visit www.centerformsc.org. - เพลง
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“What do you need to hear everyday for the rest of your life?”
That is such an awesome question. We need to give it to ourselves and stop trying to extract it from others.
I am a child of God.
I am love and I deserve love, no matter what.
I am what I heal, and what I create.
I am a good person.. I need to be kind to myself .. thankyou for this meditation 💙
I really appreciate your natural voice and style. So many people overdo it and try to sound "meditationy" haha
W😮❤😮😮😮😮😮 for ŵ😮😅aq😅😮😮😅😮😮😅😮😅😮😮
Underrated! This introduces a number of important perspectives. I get more out of it each time I listen.
these meditations helps me to do incredible progress in my healing of childhood on going abuse. Thank you and more please
It's a great meditation, except the commercials, thank you for it, and if you could possibly make it available without interruption.
Lovingkindness, we hear better things about the Amazon almost every day, new attitudes in leadership are turning around the health of an ancient treasure of our earth for the better. Let us remember also, wherever we are to not pollute remember environmentalism and not waste, let the politicians improve protection of wildlife and lessen construction without a hassle or headache to citizens.
.every natural grove and glade, every flower holds wisdom and spirit energy may we not desecrate human karma by suppressing or destroying that energy on earth or by not being grateful
Found your video on TH-cam..a gentle voice amidst the COVID Storm🙏🏻🤩🇨🇦
this meditation is called loving-kindness for ourselves and it's intended for people who have not had any experience with loving-kindness meditation and in this exercise we will begin to find loving-kindness phrases and also some loving-kindness phrases will be offered so to begin please find a comfortable position either sitting or lying down and letting your eyes close partially or fully and then taking a few deep breaths deep luscious breaths and allow yourself to settle into your body and into this present moment and as you breathe even with every out breath as you exhale perhaps allowing any unnecessary stress that you might be holding in your body to be released just flow out of your body as you exhale and settling in right here and right now and then if you like putting one or two hands over your heart region or any other place that might be comforting or soothing just feeling the gentle touch of your hands maybe the warmth of your hand or one hand on the other then doing this as a reminder that we're not just bringing awareness to our experience but loving awareness tender awareness to our experience and to ourselves and as you do this you can also imagine that some kindness or warmth is flowing through your hand into your body if you wish filling your body filling your body with something good giving yourself what you need right Aaron right now and then leaving your hands there or allowing them to drop to your lap bringing your awareness inside your body and noticing the sensations in the body right now noticing for example some pulsation or vibration in the body perhaps there is a specific sensation that attracts your attention like a place of tension or perhaps pressure as you sit on your seat or while lying down that's giving yourself a lot of space to feel just what you're feeling and then in your field of awareness beginning to notice your breathing where you feel it most easily and just feeling your body breathe feeling your body breathe in feeling your body breathe out and perhaps they've been noticing the natural soothing rhythm of your breath the other thing noticing the natural rising and falling of your breathing and if you like letting yourself be gently rocked in this way letting yourself be gentle to gently comforted by your own breathing and then releasing the breath just for now releasing awareness of the breath as we bring our awareness to words to language words that may be just what we need to hear in our lives right now giving ourselves the blessing of kind words compassionate words filling our minds just for now with with words with phrases with with meanings which which are just what we need to hear offering ourselves wishes perhaps perhaps wishes that you would whisper in the ear of somebody whom you truly loved only these are wishes for ourselves so words words phrases such as such as may I be safe may I be saved may I be safe may I be peaceful may I be peaceful may I be peaceful may I be healthy yeah I'd be healthy healthy they I live with ease and live with ease and I live with ease so at some point finding words which speak directly to your heart which are deep and true meaningful natural simple kind but for now perhaps working with these phrases allowing the words to not only the words to roll through your mind and perhaps even land somewhere inside offering these words to yourself whispering these words to ourselves as a gift to ourselves may I be safe may I be saved may I be peaceful then I'd be healthy may I live with the ease and I'd be safe now be peaceful may I be healthy now I live with ease letting the words roll for your mind perhaps even savoring savoring the meaning of the words if you wish letting them land taking your time or you can use other words perhaps perhaps you're struggling in some way in your life right now and you need a bit of compassion perhaps phrases that address the struggle so for example maybe you could use the phrases may not be safe if you're feeling unsafe or may it be peaceful if you're feeling unpeaceful maybe adding something like may I be kind to myself may not be kind to myself maybe you need that or or may I accept myself as I am or may I begin to accept myself as I am words with compassion so allowing these words in singing what it's like for you may I be safe may I be safe many peaceful they are the kind to myself may I accept myself as I am they accept myself as I am may I be safe and I'd be peaceful may I be kind to myself they accept myself as I am so feeling the importance of the word it's feeling that gravity of the words and if you like even allowing the words to fill your being if you really if you really need you really need to be safe allowing yourself to receive the wish may not be safe where may I be peaceful truly peaceful main idea what do you need every kind to myself they accept myself as I am so finding our own language perhaps perhaps working with the two questions first question is what do i what do I really need to hear if I were to hear something a few words of phrase every day for the rest of my life what might that be what would I love to hear every day for the rest of my life it's opening to that question what do I need to hear perhaps putting that into just a few words and beginning to roll that through your mind giving yourself what you need to hear right now letting the words be in you letting them reverberate through your being and perhaps there are that perhaps there's something else that you need what do you need that's the second question what do I need what do I really need in this life what do I really need what is that what do you really need if you were to whisper in your own ear what you really need what would you whisper into your own ear now allowing yourself to savor those words no just for now releasing all the words releasing all the phrases releasing the whole practice and just just resting for a moment in your own in your own experience just allowing yourself to feel what you're feeling and allowing yourself to be for this moment just as you are and know that you can return to this exercise asking yourself what do I need to hear what do I need that you can open to these questions that you can find language and then when you find language you can begin to offer yourself what you truly need in words when you need it the most and whenever you're ready ever so slowly and gently opening your eyes
Thank you for the slow relaxed pace, it really reduces the racing thoughts
I gave a gift for me tonight wlth this meditation, thank u🙏
I am thankful for myself
I will be kinder to myself
My body is my temple.
Loving kindness for the angel of self respect.
I am kind to myself today.
I am kind to myself today
The commercial breaks were disruptive.
you need premium youtube
What commercial breaks?
Thank you for this gentle meditation.
Fantastic metta meditation. Very accessible and effective. On behalf of myself and my clients, thank you!
Thank you.
The words "Let life be easy" came up in my mind during this practice. I am one of those people who tend to overcomplicate things. I guess I am not alone in that regard.
May I love myself
May I love myself
May I love myself
"May I accept myself as I am." Difficult one. Anyone else facing difficulties with this?
Probably most people 😅
But it is a wish, a prayer. It doesn't have to be true immediately or 100%. We can keep practicing acceptance and investigating our non acceptance. Where does it come from? Does it make sense, considering we did not choose any circumstance of our birth, and the body and mind we were born with?
Considering that everything is always simply the way it is?
I enjoyed this. Thanks Dr. Germer.
Thank you. I needed this!
Compassion is flowing towards an individual named June Russell from the heart of the universe, though we know little about June, just for this meditation, a generalized lovingkindness can generate. In making it nicer for June, none of us make it more difficult for ourselves, we only increase the kindness in the universe for all existence and all sentient beings. If there is suffering it is significantly less, if there is beauty and wisdom it is significantly more without bad side effects. This is the power of the loving heart, and these benefits can be felt by June and by all creation and non creation, this is a reality of true Kindness at its root! Cute Aura
May I be loved ❤
Guided meditation should never have music. The gold standard of medical meditation community Jon Kabat Zinn has done studies to prove it.
♡♡♡ thank you
There are many good hearts here..
They are also just being nice
Great meditation, thanks
Thank you
Thank you. My God bless you
I love these meditations Chris and your beautiful soothing voice but I don't understand why you allow ads in all your meditations, I don't find them with anyone else and it's so disruptive to a meditation - usually there are at least two ads.
Agreed total turn off
the commercials ruin it. can you remove them from meditation videos?
Wow, such a great meditation. Thank you
Loving kindness for Deanna Apap, she is vegetarian, let's make it easy for her to find her dietary needs.
@@user-hs6my7mt7b huh?
@@deannaapap7238 lovingkindness, lovingkindness, no big deal it's just that you seem to have a vegetarian diet, although I can't exercise exactly order control on the world, waves of synchronicities could in theory come to you that made your vegan(??)lifestyle a lot easier to maintain and help life with. I'm saying if I were closer maybe I could do something more but it's light, fortunately you are safe in a good incarnation, but karma is a principle that is infinite in possibility therefore I wish your good karma diet philosophy be the best it can be with the least effort and more reward for less.. basically may there be more vegan food available everywhere!!! Good heart of earth manifest
Thank you Chris. This Is the best Meditation in my Life. Honestly.
My gift to me - Thank you very much!
.,.. ❤️🙏🌹thank you, ...for the start , that was what i need to hear...
thank you so much for this wonderfull meditation, most lovely voice on youtube 💕💕💕
You are wonderfull thank you🌿🌻
This is compassionate;
This is vegan
I smile on this karma
Thanks
Love this❤❤❤❤
This helped during an OCD episode I was having… thank you ❤
Loving kindness, Brazil, you are more righteous than you were two weeks ago, this is less corruption and more adherence to life by morality by all walks of life. Karma has caught up to you and its result is ultimately good for the whole. Because there is less corruption and more respect for mother nature's wisdom in the forests, you are able to receive more kindness. Self respect
You are in the process of resanctifying the Amazon, removing exploitation at a large scale, so loving kindness, may you succeed in this righteous quest, and help replant wild areas of the amazon that may have been removed by gluttonous humans before. Your story is inspiring
Loving kindness, I see the courts of Brazil having backbone and defending the rainforest more sincerely in an article today, an area was apparently approved for farm use then the matter was taken by back the law courts of Brazil. I am happy to also see indications that the President of Brazil Bolsonaro, a very exploitative man who has done huge damages to the Amazon is being rushed out of office, the conscious citizens have had enough suicidal selling out and take the spirit of that great forest as the true wealth not the profits of it's destruction. The third eye is open enough that after much concern I think truly the harms being done to the Amazon are truly slowing greatly and I intend to cheer for the restoration and preservation of it and all ecosystems on Earth!
Loving kindness, good news in the nature of humanity, and the nature of nature itself, we DO seem to be in reality seeing a green series of environmentalist victories. We give thanks it's been a sincerely purifying journey to this global tipping point. Let us sustain our environmentalist good deeds this is a milestone coming in the next few months! POSITIVE VIBES
more environmentalist growth in the amazon, every day less corruption, newspapers are reporting
this can ONLY be good
Wonderful. Thank you!
Why would you have ads in the middle 😂
what do I need...an ad free video
Too bad there are so many ads interrupting.
The commercial interruptions really ruin this meditation. 😢
Is there a script for this meditation?
🥰
Lovingkindness for the Teshio River in japan
Its majestic course is only a vague dream in my mind
Yet for its distance ny thoughts trace its true spiritual form;
A fish of freedom, transporting other fish without digesting them, in the belly of the earth
Teshio is called by the birds the waterwing, because it floats them along to the heart of the pacific where they are eventually gravitated by the currents towards hawaii.
I do not know this river any more than the ocean itself; but i know the feeling of the water wing that gives flight
That great 'wing' is kindness itself and it is not within any contained form, it is immediately full and tangible
Know it through
Sage contemplation
And zazen, the secret heart
Is the most obvious in the sun;
So wrote the land to the sea, in driftwood and weeds of the seasons. Calming to the crying bay clams, and diminishing of the appetites of unseen destruction, which the buddha eye wards tathagatas from.
Lovingkindness because this river is watched over by a greater river in the sky, this river leads to the sky,
Wonderful meditation until the ads blare into action. Such a shame!!
Once I accepted myself for who I was but I accepted that I sucked and I disliked myself still.
It was like some ugly trick the part of me that hates myself played on me
There’s a full book for free on YT by Peter Walker, it says it’s by Audible but someone has made it available. It’s about self critical thinking and childhood trauma ❤ it’s wonderful.
That is not acceptance. That is resignation. Accepting yourself means seeing that you are ok just the way you are, imperfect, human, like anyone else.
ad in the middle of meditation is very disturbing.
have to come out of meditation to skip ad.
Just an idea ... Playing meditation music as you say these lines helps some like me to truly integrate the meditation internally. 😃
Music is a horrible idea. It is recognized as a neurological irritent and a migraine trigger. Don’t impose your taste on others. Turn on some ambient music if you need to. First do no harm. Think of others suffering.
The ads
An ad? Really..
adverts in the middle of a meditation. I dont go for that.