Lovingkindness— wanting health and well-being for ourselves and others
This week, we’ll extend our natural tendency to connect and care about others to consider the value and potential of being compassionate human beings. Our Formal Practice introduces two new meditations, the Lovingkindness (Metta) Meditation and Forgiveness Practice.
Practicing compassionate forgiveness is not about condoning harmful behavior, letting people hurt us, making excuses, or trying not to feel our real feelings. We still hold ourselves and others accountable.The difference is that we choose to meet the fact that damage has been done and release the stressful fight. Forgiveness releases hate and bitterness and allows us to move on.
As we approach our last week, our Informal Practice offers journal prompts in preparation of closing our time together. Healthy goodbyes involve honoring the gifts received, opportunities to look back to share highlights and positive memories, name what was learned and how you grew from the experience. By closing our time together with hearing each others experiences we all develop a greater sense of our resources and resilience.
“We are all cells in Gods Body”
“Talk to yourself like you would to someone you love.”
formal practice
Lovingkindness Meditation —The Lovingkindness practice video offers one stand alone meditation and a link to a 10 Day Lovingkindness Challenge. Most of the meditations are about 15 minutes. Practice Daily, if you can. To access all the 10 Day Lovingkindness videos, click the black/white Watch on YouTube Icon
Forgiveness Practice- Practice at least once.
informal practice
Join esteemed teacher Sharon Salzberg for the 10-Day Lovingkindness Challenge: Guided Meditation Practices to Help You Cultivate Love, Compassion, Joy, and Equanimity. To access the all the videos, click the black/white YouTube Icon
Loving-kindness doesn’t ask us to love every person we meet. In this video, Sharon Salzberg describes it as realizing how interconnected all of our lives are. In this state, we come to see how the things we love and the choices we make ripple outwards. In this guided meditation, Sharon Salzberg leads us through a loving-kindness practice for connection and awareness. (11 min)--Sharon Salzberg
A guided meditation Forgiveness Practice (23 min) — Robin Thompson
informal practice—journal
Journal Prompts to Review your experience
Think back to why you came originally, consider your expectations, what kept you coming? What did you want, hope for?
What have you learned during this class that you will carry forward in you life?
What touched or moved you during class?
What practices stand out as most important to you?
What Supplemental Learning (videos/articles) were most valuable?
Reflect and write about the following:
How am I different? What am I doing differently as a direct result of this course?
What limiting beliefs have I let go of (about myself, others, life)?
What new beliefs do I have (about myself, others, life)?
What sacrifices did I make to attend this course? What were the costs to me?
What are my biggest obstacles to growth and healing?
What strategies might be helpful with these obstacles or ways that would help to shift unwanted habits/patterns?
What do I want to be sure to remember? Write about the gifts and memorable highlights you received?
What did I learned about myself?
Set three short term (3 months) and three long term (3 years) goals which came out of your direct experience in this class and with meditation practice. Include potential obstacles to reaching these goals and your strategies for working with them.
mindful eating optional
Using 5 steps we integrate all the practices to make mindful eating a way of life for a more balanced enjoyable healthy lifestyle. (8 Min)—Robin Thompson
Stroke of Insight Jill Bolte Taylor
A neuroscientist shares her unique experiences of having a stroke. This is a powerful video. Watch when you have quiet space around you. It speaks to the enormity of who we are and our ability to love and heal (20 min)— Jill Bolte-Taylor
“Who we think we are is very, very small compared to who we actually are.”
supplemental learning
An informative interview about the Lovingkindness practice; a candid and at times humorous conversation about why people feel resistant and awkward initially (6 min)-- Dan Harris and Sharon Salzberg
In a wise, funny talk, Dan Harris shares his years-long quest to improve his relationships with everyone (starting with himself) and explains the science behind loving-kindness meditation, and how it can boost your resiliency, quiet your inner critic and simply make you more pleasant to be around. (13 min)-- Dan Harris
An offering of 13 principles integral to the process of forgiving, according to Buddhist philosophy. (13 min)— Jack Kornfield
A renowned mindfulness teacher and author shares extraordinary stories of forgiveness. (56 min)— Jack Kornfield
This is Elizabeth Smart’s message about being at peace with her past and reclaiming her power. (4 min)— Elizabeth Smart
Human nature is often portrayed as selfish and power hungry, but research finds we are hard-wired to be kind. Also fascinating differences between social class (4 min. --Dacher Keltner
Exploration of the biological benefits of kindness; and a practice she started doing. (9 min)-- Jamie Derrick
An empathic song reflecting the broad range of compassion and lovingkindness