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Gift of Loving-Kindness , livre ebook

New Harbinger Publications - Mary Brantley , Tesilya Hanauer

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301 pages

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Loving-kindness, the English translation of the Pali word metta, is defined as unconditional well-wishing and openhearted nurturing of ourselves and others, just as we are. By practicing loving-kindness, you can learn to treat yourself and others-even strangers-like dear friends, putting aside criticism and judgment and choosing instead to open your heart to greater generosity, forgiveness, and compassion.

While Buddha taught loving-kindness meditation as an antidote to fear, it can also quiet feelings of anger, judgment, and worry by helping you see the innate goodness within yourself and others. Whether used as part of a formal meditation practice or as daily mindfulness exercises, the 100 meditations in The Gift of Loving-Kindness make it easy to open your heart and share the seeds of loving-kindness with others.

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Publié par	New Harbinger Publications
Date de parution	01 janvier 0001
Nombre de lectures	0
EAN13	9781572247291
Langue	English
Poids de l'ouvrage	2 Mo

Informations légales : prix de location à la page 0,0600€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

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These are beautiful practices.

—Jack Kornﬁeld, author ofThe Wise Heart

The Gift of LovingKindnessskillfully guides us to train our minds and hearts in the practice of lovingkindness meditation. The meditative exercises in this book can spark one’s journey into greater love and compassion or enrich it anywhere along the path. Combining internal reﬂection and mindful exploration of our heart’s capacity, these pragmatic exercises open us to genuine transformation.

—Sharon Salzberg, author ofLovingkindness: The Revolutionary Art of Happiness

KeepThe Gift of LovingKindnesson your bed table and let its wisdom guide you. This book offers a rich assortment of contemplations that will open and free your heart.

—Tara Brach, Buddhist teacher and author ofRadical Acceptance: Embracing your Life with the Heart of a Buddha

Simply reading these words will awaken you. Actually doing even one of these practices could profoundly transform your life. I offer warm and deep thanks to the authors for blessing us with these hundred doorways to the deepest and best parts of ourselves as human beings.

—Jeffrey Brantley, MD, author ofCalming Your Anxious Mind

Use this practical and heartfelt book to discover how to open your heart in any circumstance. New scientiﬁc evidence conﬁrms that ﬁlling your heart with lovingkindness can broaden your mind and build your best possible future. —Barbara L. Fredrickson, Ph.D., recipient of the Templeton Positive Psychology Prize

Perhaps the greatest power of lovingkindness meditation lies in its elegant simplicity. It is a gentle, easytolearn practice, yet its effects are profound, like a deep massage for the mind and soul. The authors present this ancient wisdom in a way that can soothe, deepen, and enrich our busy, modern lives.

—Rebecca Elliott, Ph.D., psychologist

The Gift of LovingKindness:

100 Meditations on Compassion, Forgiveness, and Generosity

Mary Brantley, MA, LMFT Tesilya Hanauer, CMT

Publisher’s Note This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, ﬁnancial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought. Distributed in Canada by Raincoast Books Copyright © 2008 by Mary Brantley and Tesilya Hanauer New Harbinger Publications, Inc. 5674 Shattuck Avenue Oakland, CA 94609 www.newharbinger.com Cover design by Amy Shoup; Text design by Amy Shoup and Michele WatersKermes; Acquired by Melissa Kirk All Rights Reserved. Printed in the United States of America. PDF ISBN: 9781572247291 The Library of Congress has cataloged the print edition as: Brantley, Mary. The gift of lovingkindness : 100 meditations on compassion, forgiveness, and generosity / Mary Brantley and Tesilya Hanauer. p. cm. ISBN13: 9781572245624 (pbk. : alk. paper) ISBN10: 157224562X (pbk.) 1. Sympathy. 2. Compassion. 3. Forgiveness. 4. Generosity. 5. Meditation. I. Hanauer, Tesilya. II. Title. BF575.S9B73 2008 177’.7dc22 2008027636

To my husband, Jeff, for his love, wisdom, and heartfelt support, and for the blessings of our twentysix years of marriage. —MB

To Lua, Ryan, Zeya, Lucan, Rainier, Luna Trinity, and all the other children in my life. May you always know you are loved. —TH

Contents

Acknowledgments . . . xi Introduction to LovingKindness Meditation . . . 1 What Is LovingKindness? . . . 2 An Ancient Practice . . . 5 What LovingKindness Meditation Is Not . . . 7 Why We Wrote This Book . . . 8 Fundamental Qualities of LovingKindness Meditation . . . 22 How to Use This Book . . . 28 Basic Instruction for LovingKindness Meditation . . . 30 Instructions for Formal LovingKindness Meditation . . . 33 Instructions for Informal LovingKindness Meditation . . . 40

PART ONE:LovingKindness Toward Yourself . . . 43 Introduction . . . 44 Be Your Own Friend–50 • Loving-Kindness Toward Your Body–52 • Formal Peaceful Walking Meditation–54 • Informal Peaceful Walking Meditation–the Ocean Waves56 • Follow –58 • Take Kindness for a Drive–Kindness in Your Family60 • Remember –62 • Beach Walk–64 • Forgive Yourself–66 • Melt the Ice–68 • Love Travels Like the Wind–a Safe Harbor70 • Find –on the72 • Love Go–Yourself a Present74 • Give –Your Small Acts of76 • Notice Kindness–On Support78 • Count –You Be Happy80 • May –82 • Let the Light In–Yourself84 • Accept –86 • Clear Your Heart– 88 • Find a Friend in You–90 • Tap into the Force of Kindness–92 • Kindness Is a Choice–94 • Breathe in Joy–That96 • Things Make You Feel Good–in the Face of Change98 • Calm –100

PART TWO:LovingKindness Toward Difﬁcult Emotions . . . 103 Introduction . . . 104 Befriend the Difﬁcult–Still110 • Be –Look Back112 • Don’t –114 • Accept the Task–the Struggle116 • Stop –a New118 • Write Story–120 • Take a Fear Break–122 • Befriend the Monsters–124 • Let Your Shadow Walk in Front of You–Joy, Please126 • More – 128 • Raw Beauty–130 • Let the Clouds Pass Over–132 • Meet Anger with Kindness–the Goodness Within You134 • Awaken –136 • A Day of Heartfulness–138 • Drop the Weight–to Your140 • Bow Anger–142 • Balance Your Emotions–Old Habits144 • Break – 146 • Spark Your Happiness–Boring People Get Bored148 • Only –the Box of Love150 • Open –the Cheese Drives You152 • When Nuts–154 • Balance on the Waves–156 • Monster Mind–158 • When the Party Is Over–160

the gift of loving-kindness •

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