Welcome to Wonderful.
How are you doing?
This is day 17 of our mindfulness in isolation course.
Researchers recently went through more than 4,
000 scientific papers on mindfulness to see what sort of consensus they could form.
Overall,
They found mindfulness is good for us.
Not only does it improve our ability to focus,
But it also improves the way we interact with others.
Metta is the name of a compassion meditation,
Which is popular in Buddhist tradition.
Modern studies show people who practice compassion meditation are more connected,
Empathetic,
And compassionate.
Brain imaging shows that it regulates the functioning of the limbic system,
Which processes emotions and empathy.
Compassion meditation is also one of the most effective techniques for improving depression.
Clearly powerful stuff.
And it's all about sending good vibes to others.
So let's give it a try.
We start with ourselves because it's like the Buddha said,
Unless we treat ourselves with love and compassion,
We cannot reflect the same on others.
So just sit comfortably and say to yourself,
May I be safe?
May I be happy?
May I be well?
That's it.
If it feels a bit cheesy to you,
You can adapt it,
Make it your own.
One more time.
May I be safe?
May I be happy?
May I be well?
Okay,
Now we're going to expand our attention outward like a ripple in a pond.
Expand outward to the people around you.
The people in your bubble or your neighbors,
Whoever else is near.
We're going to send them good vibes.
May you be safe?
May you be happy?
May you be well?
And now we can go even further and build up a whole region with your good vibes,
Your whole country,
Not just the people,
All living things.
May you be safe?
May you be happy?
May you be well?
It feels good,
Right?
Okay,
Now we'll go big.
We're going to wrap our good vibes right around the earth.
All living things all across the planet.
A big cloud of kindness.
May you be safe?
May you be happy?
May you be well?
And again.
May you be safe?
May you be happy?
May you be well?
Wow,
Great work.
That's quite a big deal,
Sending good vibes right around the planet.
You're like Santa for happiness.
Goodness knows the world could use it right now.
One day at a time.
Thanks for being here.
