Ancient meditation practices like the “Loving Kindness” meditation and related compassion meditations are particularly beneficial. Compassion meditation strengthens the connection between the prefrontal cortex and the brain’s circuits for optimism, joy and happiness. The benefits are apparent right from the beginning of meditation practice and they increase with time spent.
By opening your heart and mind, meditation provides lasting feelings of peace and serenity while creating tremendously positive changes in your life. Staying positive, and its array of life-transforming benefits, can be easily learned and integrated into your life starting right now!
I start with relaxation and breathing techniques and then use these words:
Think of a member of your family. Visualise them Send them these thoughts:
May you be happy. May you be healthy. May you be loved.
Call to mind a friend. Send them these thoughts: May you be happy. May you be healthy. May you be loved.
Contemplate someone to whom you are grateful. Send them these thoughts: May you be happy. May you be healthy. May you be loved.
Visualise someone you feel neutral about—a person you neither like nor dislike. Send the person these thoughts: May you be happy. May you be healthy. May you be loved.
Visualise someone you don't like or who makes life difficult for you in some way. Send them these thoughts: May you be happy. May you be healthy. May you be loved.
Conjure up a picture of all the people in the world gathered in one place: Send them these thoughts: May all of you be happy and healthy. May you be loved.
Now think of yourself. Say this, May I be happy. May I be healthy. May I be loved. …... May I be happy. May I be healthy. May I be loved.
As Idanim's Raman Mittal said, "Contrary to popular belief that meditation is mostly sitting in silence and working on your breathing techniques, loving-kindness meditation is an active form in which you focus more on sending good thoughts and goodwill. Positive thoughts help improve the self-confidence and productivity needed for young minds."