instant gratification: metta meditation magic
“Your deepest presence is in every small contracting and expanding. The two as beautifully balanced and coordinated as bird wings.” — Rumi
Science confirms what many of us already know: a regular practice of meditation can actually increase your brain’s capacity to exercise patience, acceptance, compassion, and forgiveness. In fact, research from a study from Yale, Harvard, Massachusetts General Hospital, and Massachusetts Institute of Technology shows that meditation helps to positively change areas of the brain that are important for sensory, cognitive, and emotional processing. And, what’s most fascinating is that the study participants were “regular” people with jobs, families, and stress (not monks!). The only difference was that they meditated on average 40 minutes each day. Don't have 40 minutes a day? Not to fret! The research gets better.
In fact, studies on Metta Meditation also known as Loving-Kindness (an ancient Buddhist practice passed down in an unbroken line for over 2,500 years) centers around cultivating friendship, kindness, compassion, and warmth to others and ourselves, show that even small amounts of daily practice can create measurable, long-lasting, positive changes, in our ability to feel more open, happy and healthy.
And most importantly, even a few minutes every day can make a profound difference in your life!
A study by Hutcherson, Seppala, and Gross (2008) found that even a single short session lasting less than 10 minutes increased feelings of social connection and positivity toward strangers.
Let me repeat, Metta has been shown to be effective in small doses, and immediately! Yes, research is confirming "instant" gratification.
What is not to love about that?!
Why Science Loves Metta
18 Science-Based Reasons to practice Loving Kindness
Practice Metta WITH GUIDED MEDITATIONS
7 minute Metta meditation with Sharon Salzberg
12 minute Metta meditation online with Jillian
IT GETS BETTA WITH METTA
In my TEDX Talk, I share how Metta Meditation can make a great impact on all of our relationships, especially our most challenging ones. TEDx Talk on Metta Meditation: Expanding Love In Your Life