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.