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modern biology study guide answer key 1 1We are moving in the direction of meditative awareness for many reasons, not the least of which may be to maintain our individual and collective sanity, or recover our perspective and sense of meaning, or simply to deal with the outrageous stress and insecurity of this age. It is indeed a radical act of love just to sit down and be quiet for a time by yourself. It makes them more approachable and it makes them less intractable. Just naming these qualities of heart explicitly and making their role explicit in our practice may help us to recognize them when they arise spontaneously during mindfulness practice. As well as to incline the heart and mind in that direction more frequently, especially in difficult times. At such times formal loving-kindness practice can function to soften one’s relationship to such overwhelmingly afflictive mind states, so that we can avoid succumbing completely to their energies. It makes them more approachable and it makes them less intractable. And in the seeing of it and the knowing of it—in open-hearted non-reactive, nonjudgmental presence—we can see into the nature of the anger or grief for whatever it is. And in the seeing, in the embracing of it, in the knowing of it, as we have seen, it attenuates, weakens, evaporates, very much like touching a soap bubble or like writing on water. What emerges in such moments is nothing less than loving-kindness itself arising naturally from extended silence, without any invitation because it’s never not already here. Breathe and rest here, establishing a relatively stable platform of moment-to-moment awareness, riding on the waves of the breath. Evoking and giving yourself over to feeling the qualities of the selfless love and kindness they accord you, or accorded you, and the whole aura or field of their love for you—right here right now breathing with these feelings, bathing in them, resting in the warmth and radiance of their heartfelt embracing of you just as you are.http://shinies.ru/img/lib/flygt-fgc-manual.xml

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Or drinking in the experience that you are unequivocally and unconditionally loved and accepted as you are—without having to be different, without having to be worthy of their love, without having to be particularly deserving. In fact, you may not feel particularly worthy or deserving. That does not matter. It is in fact irrelevant. The relevant fact is that you were or are loved. Their love is for you, just as you are. For who you are now, already, and perhaps always have been. Allowing your own heart to bask in these feelings, to be cradled in them, entrained into them. To be rocked moment by moment in the swinging rhythmic beating of the loving heart of another. And in the cadences of your own breathing, allowing your heart to be held and bathed in this way, by the warmth of this radiant pulsing field of loving-kindness. And imagine with great vividness the feelings of love and kindness and regard. And that can actually serve equally well in this practice. In other words, take on these feelings for yourself as if they were your own rather than those of another. Lingering as best you can with the rhythmic beating of your own heart. Cradling in your own heart these feelings of love and acceptance and kindness for yourself beyond judgment of any kind. Just basking in feelings of loving kindness akin to the all-loving embrace of a mother for her child—Where you are simultaneously both the mother and the child. Resting here in these feelings as best you can, from moment to moment. Bathing in your own kind regard. Your own complete acceptance of yourself as you are right here in this very moment. Letting this feeling be self-sustaining, natural, in no way forced or coerced. May I be happy and contented. May I be healthy and whole to whatever degree possible. May I experience ease of well-being. May I be happy and contented. May I experience ease of well-being. May I be safe and protected and free from inner and outer harm. May I be happy and contented.http://applexin.com/ttpsea/files/canon-super-g3-faxphone-l80-manual.xml May I experience ease of well-being. After all, who is this “I” who is wishing this. And who is the “I” who’s receiving these wishes. Ultimately, both vanish into the feeling of being safe and free from harm in this moment, into the feeling of being contented and happy in this moment, the feeling of being whole in this moment, since you already are whole. The feeling of resting in ease of well-being far from the dis-ease and fragmentation we endure so much of the time. This feeling, this very feeling, is the essence of loving-kindness. On my own feelings of safety and well-being. On my own happiness? If this is a selfless practice, why am I focusing on myself. On my own feelings of safety and well-being. On my own happiness. One response would be: because you are not separate from the universe that gave rise to you and so are as worthy an object of loving-kindness as anything else or anyone else. Your loving-kindness cannot be either loving or kind if it does not include yourself. But at the same time you don’t need to worry. It’s not limited to yourself. Because the field of loving-kindness is limitless. If you like, you can think of the loving-kindness practice, as we’ve been engaging it up to this point, on a relative level at least, as tuning your instrument before you play it out in the world. In this case, tuning the instrument is itself a huge act of love and kindness not a means to an end. We can expand the field of loving-kindness around our own heart and our own being, inviting other beings either singly or en masse into this growing embrace. This is not always so easy to do. And so it’s helpful to start with one person for whom you naturally harbor feelings of loving-kindness, and only if you care to explore it. Otherwise, you can simply keep embracing yourself as the recipient of your own love and kindness, either using the phrases we are already using or modifying them to suit yourself.http://fscl.ru/content/fette-compression-machine-manual Can you hold this person in your heart with the same quality of loving-kindness that you have been directing towards yourself. Whether it is a child or a parent, a brother or a sister, a grandparent or other relative near or distant, a close friend or a cherished neighbor, singly or together. Breathing with them or him or her in your heart. Holding them in your heart. Imagining them in your heart as best you can. Because, just to let you know, this practice is so intrinsically powerful that none of the imaging of yourself or others needs to be very vivid for it to be hugely effective. And wishing them well: May she, he, they be safe and protected and free from inner and outer harm. May she, he, they be happy and contented. May she, he, they be healthy and whole to whatever degree possible. May she, he, they experience ease of well-being. Linger, moment by moment, in the field of loving-kindness within your own heart. With these phrases as you voice them silently to yourself, and even more with the feeling behind them. Repeating them in order over and over, not mechanically, not like a mantra, but mindfully with full awareness, knowing what you’re saying. Feeling the intention behind the feeling, the intention and feeling behind each phrase. May she, he, they be safe and protected and free from inner and outer harm. May she, he, or they be healthy and whole to whatever degree possible. May she, he, or they experience ease of well-being. And again, cradling him, her, or them in your heart, wishing them well: May she, he, or they be safe and protected and free from inner and outer harm. May she, he, or they be happy and contented. May she, he, or they experience ease of well-being. Perhaps feeling the sense of struggling in maybe even maintaining your focus or your concentration. And simply, over and over again, including yourself in the field of loving-kindness and coming back to the phrases whispered, spoken inwardly to yourself, resting in the feeling radiating out of those phrases, and underneath that, out of your heart. Moment by moment by moment, with whoever it is, singly or together, to whom you’re sending loving-kindness. Who may have harmed you in one way or another who for whatever reason you consider to be more of an adversary or an obstacle than a friend. This does not mean that you are being asked to forgive them for what they may have done to hurt you, or to cause you or others harm. You are simply recognizing that they too are human beings, that they too have aspirations, that they too, in all likelihood, desire to be happy and safe. May she, he, or they be happy and contented. May she, he or they be healthy and whole to whatever degree possible. May she, he or they experience ease of well-being. Just as with the cultivation of mindfulness, where we can rest with one object of attention or expand the field to include varying levels of objects of attention, so in this loving-kindness practice we can linger for days, weeks, months, or years at differing levels of the practice, all of which are equally valid and equally healing, and all of which ultimately include each other. Or if you care to direct loving-kindness only toward those who you know and love, or even one person over and over again, that is just fine too. Any level at all at which you care to cultivate and direct loving-kindness is fine, is perfect. And ultimately embodies all the others anyway. For, over time, it’s likely (since your own capacity for loving, whether you know it or not, is infinite; that is simply the nature of love, that it’s limitless and therefore actually an infinite supply) that you may find yourself naturally drawn to invite more and more beings into the field of loving-kindness radiating from your own heart and your own being in all directions, inwardly and outwardly. Or you may find that at times they just slip in, unbidden somehow. This is interesting to note. If you are not consciously inviting them in, how come they are showing up anyway. And how are they getting in.You can include your pets, all animal life, all plant life, all life, the entire biosphere, all sentient beings. You can also get very specific and include specific people, even political leaders in the field of your loving-kindness. Difficult as that may be if you differ strongly with them and find yourself judging them and even their basic humanity harshly. All the more reason for including them. Being human, they are worthy of loving-kindness and perhaps will respond to it by softening in ways your mind cannot possibly imagine. And perhaps the same goes for you as well. You can also specifically include in the field of loving-kindness of those less fortunate than yourself who are exploited at work or at home. All those who are imprisoned justly or unjustly. All those who are at the mercy of their enemies. All those who are hospitalized or sick or dying. All those who are caught up in chaos, who are living in fear, who are suffering in any way shape or form. Whatever brought them to this point in their lives, just as we do, they all want to experience ease of well-being rather than dis-ease and fragmentation, just as we do. They all want to be happy and contented. They all desire to be whole and healthy. They all desire to be safe and free from harm. So we recognize this way in which we are all united in our common aspiration to be happy and not to suffer and we wish them well: May all beings, near and far, be safe and protected and free from inner and outer harm. May all beings, near and far, be happy and contented. May all beings, near and far, be healthy and whole to whatever degree possible. May all beings, near and far, experience ease of well-being. May all beings, near and far, be safe and protected and free from inner and outer harm. And man all beings, near and far, experience ease of well-being. Why not include the entire Earth in the field of loving-kindness. Why not embrace the very earth that is our home. That is an organism in its own right, that is in a sense one body, a body that can be thrown off balance by her own actions, conscious and unconscious, in ways that create huge threats to the life it nurtures and to the intelligences embedded within all aspects of that life, animal and plant and mineral that interacts so seamlessly in the natural world. And so we can expand the field of the loving heart even further the field of our loving kindness. Once again, to include this time the planet as a whole and out beyond that the entirety of the universe in which our Earth is merely an atom and we, not even a quark. May our planet and the whole universe be safe and protected and free from inner and outer harm. May our planet and the whole universe be happy and contented. May this planet and the universe be healthy and whole. May our planet and the whole universe experience ease of well-being. May our planet and the whole universe be happy and content. Make our planet and the whole universe be healthy and whole. May our planet and the whole universe experience ease of well-being. Whether you are using words or not, at whatever level you choose or intuitively you are drawn to. Radiating loving-kindness inwardly and outwardly near and far. And as this formal period of practicing together comes to an end, with the sound of the bells, affirm inwardly that this practice can be nourished on a regular basis if you are drawn to keep it alive and vibrant. Just as can all the other practices we have been engaging in together and affirming for yourself and for others, if you like, the old Navajo saying, which I extend to you now: May you walk in beauty. May you and all beings near and far walk in beauty. These guided meditations are designed to accompany Jon Kabat-Zinn’s book The Healing Power of Mindfulness and the other three volumes based on Coming to Our Senses. He recently spoke with Mindful about his new MasterClass and shared insights on mindfulness and meditation.You don’t have to like everybody, or agree with everything they do—but you can open up to the possibility of caring for them, because our lives are inextricably linked.Explore our new guide to lean into kindness and cultivate compassion every day.Follow the guided practice and join your child on a mindful adventure.He is author of Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness; Wherever You Go, There You Are; Coming to Our Senses; and Mindfulness for Beginners. He trains, teaches, and lectures throughout the world on applications of mindfulness and is Professor of Medicine Emeritus at the University of Massachusetts Medical School. Unlock your own 28-day journey to a more meaningful life.Relax your whole body. Keep your eyes closed throughout the whole visualization and bring your awareness inward. Without straining or concentrating, just relax and gently follow the instructions. And breathe out. It could be someone from the past or the present; someone still in life or who has passed; it could be a spiritual teacher or guide. Imagine that person standing on your right side, sending you their love. That person is sending you wishes for your safety, for your well-being and happiness. Feel the warm wishes and love coming from that person towards you. Imagine that person standing on your left side, sending you wishes for your wellness, for your health and happiness. Feel the kindness and warmth coming to you from that person. Picture all of your friends and loved ones surrounding you. They are standing sending you wishes for your happiness, well-being, and health. Bask in the warm wishes and love coming from all sides. You are filled, and overflowing with warmth and love. Begin to send the love that you feel back to that person. You and this person are similar. Just like you, this person wishes to be happy. Send all your love and warm wishes to that person. Begin to direct the love within you to that person. Send all your love and warmth to that person. That person and you are alike. Just like you, that person wishes to have a good life. This person, like you, wishes to have a happy life. Send warm wishes to that person. You and this person are alike in your wish to have a good life. It could be a neighbor, or a colleague, or someone else that you see around but do not know very well. Like you, this person wishes to experience joy and well-being in their life. And breathe out. And another deep breath in and let it go. Notice the state of your mind and how you feel after this meditation. We all have a natural capacity for kindness, but sometimes we don’t take steps to nurture and express this capacity as much as we could. It involves mentally sending goodwill, kindness, and warmth towards others by silently repeating a series of mantras. Research suggests that when people practice loving-kindness meditation regularly, they start automatically reacting more positively to others—and their social interactions and close relationships become more satisfying. Loving-kindness meditation can also reduce people’s focus on themselves—which can, in turn, lower symptoms of anxiety and depression. Journal of Personality and Social Psychology, 95, 1045-1062. They also reported greater life satisfaction and lower depressive symptoms following the intervention, compared to when they started. People who were on a waitlist to learn the practice didn't report these benefits. How concerned are you about your community, your fellow citizens, and all of mankind. Take the Connection to Humanity quiz to find out. It’s a muscle I need to develop still. I was surprised by some of the people who came to mind as I did the practice. Slowly spread the happinesses, joy, and love the entire universe. Picture yourself embodiment of peace and happiness and gently consider and imagine you are spreading peace. Consider yourself as a shining star spreading love and peace from your forhead. The suffering you experience in the past actually help you to reinvent your happiness and peace. It started as just a small circle of special friends and relatives, but multiplied to the point that, if I choose two or three new people for each day's meditation, I can continue for a long time before I choose the same person twice. This realization really helps ameliorate the effects of covid's forced distancing. Please don’t get stuck on the ’mantras’, I would say: use the words that feel right for you. I've tried, and enjoyed, Loving-Kindness meditation before, but didn't make it a habit, as I was distracted by so many other activities. I hope that, after repeating this meditation 7 days in a row, it will become a habit. I was grinning throughout today's practice. Thank you, research team. I meditate with a smile on my face! Great first meditation For the first time I try this amazing experience and i love it. But at the end of the meditation i felt relaxed, in peace. Thank you I did cry a bit during the meditation but my feelings ended on a high note. This 15 minute journey was worth it. And I will set it on my morning practices for a while until I can feel it and internalize it better. Very spot on, thank you. Jeff N. Every time I cry and it feels so healing. Thankyou The reason I find it difficult are for two reasons - 1) It's very repetitive 2) You have to do it for at least 30-45 days in a row according to some researchers to reap real benefits. I haven't been able to go beyond 3 days before switching to another practice. Maybe it's just not for me. Managed to catch the essence of Metta in such a short time. I also really like that the phrases are changing so the words keep their meaning as opposed to becoming a mantra where through repetition you remain aware only on their melody. Fredrikson give us only one - thre four statements mantra. I am not sure, I believe it was: may you be happy, may you be helthy, may you live with ease.Is there any difference in effectiveness if you use one or two similar mantras (equally many times as in this exercise of course) instead? You will receive a link to create a new password via email. Log In Here.) Log In Here.) The practice of metta or lovingkindness taught here is a simple, timeless way to open the heart and to move through the world with a loving spirit. Together we are going to learn all you need to know about this precious amazing practice, why it is so beneficial and how to practice it. Let’s get started. What is meditation for loving-kindness meditation. Metta Bhavana, known also as loving-kindness meditation, is a meditation technique all about compassion, respect and acknowledging those around us. Its foundation and message is linked to the Buddhist tradition, who has always a huge focus on these topics and it’s all about loving-kindness feelings, practices and actions. Unlike other meditation practices such as mindfulness, loving-kindness meditation uses visualization to invoke feelings of love, compassion, and kindness. What are the benefits of loving-kindness meditation. Thanks to loving-kindness meditation you can have amazing benefits linked to your relationships with the others starting from becoming more aware of our place and presence in the world and knowing we are not alone but we are part of a unique wonderful bigger plan made up of many living things and creatures around us. Loving-kindness meditation is a little journey within where, after a few moments to find your center and your commitment to the present moment, you are ready to spread this acknowledgment to our surrounding, to the world. Especially today where we live in a society built on competition and where the others are seen as enemies most of the times, we often live like island forgetting about the sense of community and universality that should make us feel all connected and part of the Universe, as one. How to do loving-kindness meditation Loving-kindness meditation is not so difficult to practice but at first it could sound a bit overwhelming. Take some time, don’t force yourself to commit to the practice but try to meditate when you feel you need it, when you feel is the right time to reconnect with yourself to a deeper brand new level. Let’s see now the steps to practice loving-kindness meditation. Find yourself in a comfortable seated position of your choice. It could be a crossed legged position, you can sit on a chair or on your sofa. This is an important part as it’s going to prepare yourself to the crucial part. Visualizing someone you have a complicated relationship too. This is someone who might raise hostility or resentment in you in the past. It might be tricky but try to spread the sense of loving-kindness towards this person as a part of a healing process you need to live your life in a deeper better way. This part could require some more effort but take your time to do so. Don’t freak out if you lose your focus and your control or if anger takes over. Instead, take a deep breath into the nose, smile, and exhale out of your mouth with a sigh and try it again. When you made it you can finally spread the feeling of loving-kindness towards the entire world and its creatures.To assist you, you can use our meditation timer. Alternatively, Metta meditation is easier to learn using a guided meditation, which you can follow below. Get the app Download our free guided meditation app and use Declutter The Mind to help you practice loving-kindness. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. It often takes practice to allow yourself to receive your own love or to send it.There are many well-documented benefits of traditional meditation, but as with other techniques, this form of meditation takes practice. It can be difficult and sometimes leads to resistance since the average person is not used to this level of giving and receiving love.So if you choose to give this meditative practice a try, you've got nothing to lose except for a few quiet moments in your day.During your meditation, you generate kind intentions toward certain targets including yourself and others.Close your eyes, relax your muscles, and take a few deep breaths. Imagine feeling perfect love for yourself, thanking yourself for all that you are, knowing that you are just right—just as you are. Focus on this feeling of inner peace, and imagine that you are breathing out tension and breathing in feelings of love. These messages are examples, but you can also create your own: If your attention drifts, gently redirect it back to these feelings of loving kindness. Let these feelings envelop you.Begin with someone who you are very close to, such as a spouse, a child, a parent, or a best friend. Feel your gratitude and love for them. Stay with that feeling. You may want to repeat the reassuring phrases.Then branch out to other friends, family members, neighbors, and acquaintances. You may even want to include groups of people around the world. You may even want to include those with whom you are in conflict to help reach a place of forgiveness or greater peace. Remember that you can revisit the wonderful feelings you generated throughout the day. Internalize how loving kindness meditation feels, and return to those feelings by shifting your focus and taking a few deep breaths.As you get more comfortable with the imagery and loving phrases, begin to add the visualization of others into your practice.This last arm of LKM boosts feelings of forgiveness and helps you to let go of rumination for an increased sense of inner peace. ? ? As you develop a regular practice of meditation, you may want to set a timer with a gentle alarm if you're concerned about spending too much time in focus.The method outlined above is a sample of how you might choose to begin. You may come up with your own loving kindness meditation technique that works better for you. As long as you focus your attention in a way that promotes feelings of loving kindness, you can expect to gain benefits from the practice.Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Loving-kindness and compassion meditation: potential for psychological interventions.Open hearts build lives: positive emotions, induced through loving-kindness meditation, build consequential personal resources.Loving-kindness and compassion meditation: potential for psychological interventions.The effect of loving-kindness meditation on positive emotions: a meta-analytic review.Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. There are different schools of meditation and various types of practices accessible to us today, including: Besides discussing what it is and how it works, we will also find some great resources and scripts to get started with this unique and self-enhancing meditative endeavor. These detailed, science-based exercises will not only help you increase the compassion and kindness you show yourself but will also give you the tools to help your clients, students or employees show more compassion to themselves. Metta Meditation) We do not do it for accomplishing a goal or proving a point; it is merely a process to experience and enjoy. There is no specific target population for this meditation. It is one of the most flexible forms of meditation that we can practice anywhere, at any time, and any pace. The only thing the practitioner needs to focus is on the process. Studies have proved that LKM is equally useful for the clinical population and can be used as a part of extensive cognitive and behavioral retreats (Lutz et al., 2009). Traditional Buddhist practices in different parts of the world consider this practice as a pathway for cultivating happiness, appreciation, satisfaction, and ultimate acceptance (Bodhi, 2005; Shen-Yen 2001). They displayed a higher degree of self-contentment and inner joy than non-meditators or non-practitioners of loving-kindness meditation. Both these areas create the capacity to feel and vent out feelings in a desirable way, which explains why loving-kindness meditation lits up true happiness and self-satisfaction. During loving-kindness meditation, all we need to do is commit to some dedicated moments of appreciation, gratitude, and encouragement, first to ourselves and then to others. Some of the proven benefits of loving-kindness meditation include: The method quietens our inner critic and makes us more self-accepting than ever (Frederickson, 2001).