Nicole Burgess is a Licensed Marriage and Family Therapist and Leadership and Empowerment Coach to high achieving, sensitive and introverted professional women. She helps women end the overwhelmed and stressed out cycle, create a work/life balance and live their best life in midlife.
Learn how the Loving-Kindness meditation can help you go from “I am not enough” to living each day in and through love.
In this episode:
- Nicole shares a listeners question from previous highly sensitive person episode regarding self-love and acceptance.
- How meditation increased gray matter in our brains, has shown to reduce blood pressure, anxiety, stress, and improve compassion with oneself and others.
- Loving-Kindness or Metta Bhavana
- From Buddhist tradition, but it can be adapted and practiced by anyone
- Begin with practice toward self, then extend out to others to all living beings
- Release any expectations of anything in return
- Five areas or groups you focus on: yourself, benefactor, beloved friend or family member, a neutral person and a difficult person.
- Want to understand how a practice of gratitude can assist? Check out episode 28
- Practice daily or multiple times per week. You can start for 5 minutes and work your way up to 20 to 30 minutes.
- Looking for other ideas to increase your self-knowledge? Listen to episode one!
How to do it
Sample phrases you can use and repeat. Use three to four phrases with each person.
- May I be free from inner and outer harm and danger
- May I be safe and protected.
- May I be free of mental suffering or distress.
- May I be healthy and strong.
- May I be free from danger.
- May I be happy.
- May I be free from suffering.
- May my mind be healed.
- May I make friends with my body.
- May I dwell in peace.
- May I be at ease.
- May I be free from pain.
