Loving Kindness Meditation Through
Your Sense Of Smell
In Tibetan wisdom, a loving kindness meditation is practiced through your sense of smell.
Through this sense, you learn about silence, and how things are connected and interdependent.
But, before practicing this meditation, it is important to be able to forgive.
According to Tibetans, both forgiveness and the ability to love unconditionally are linked to our sense of smell.
Since every one of our senses is ruled by a color, smell is
influenced by a warm and happy yellow light. Furthermore, our emotional
aspect of consciousness is also awakened by this sense and color.
Loving Kindness Meditation To
Awaken Your Sense Of Smell
You can do this meditation anywhere, but it is more relaxing if you are in quiet surroundings.
- Make sure you are sitting comfortably with your eyes
closed. Breathe deeply from your diaphragm and continue breathing deeply
till you feel a sense of relaxation throughout your body. At this time,
do a body scan to make sure that you release any stress or tension in
your muscles. You can do this by tensing and relaxing each muscle group,
and letting go of the stress as you breathe out slowly.
- Once you feel a sense of relaxation, focus your
attention inside your nose. Engage your sense of smell. Smell. Feel your
nose smelling. Be conscious of all the various smells you are
Sense of Smelling Incense
- Let the smells gather at the roof of your mouth.
Then let them flow to the center of your chest. As the smells flow
through your nose and your body, visualize the smells transforming into a
beautiful yellow light
- Imagine the beautiful yellow light forming into a
sphere in your chest, feel your body relaxing in the glow of the warm
and beautiful yellow light.
- If you have more time, you can extend this meditation by releasing this
warm yellow light throughout your body, to your loved ones, to your
friends, to family, to co-workers and to your community. As you breathe
out this light, you extend unconditional love towards everyone around
Research Results of Loving Kindness Meditation
Psychology professor Barbara Fredrickson and
her colleagues at the University of North Carolina, Chapel Hill, and the
University of Michigan, found that a seven-week
loving kindness meditation course also increased the participants' daily
experience of joy, gratitude, and hope.
The more participants meditated, the
better they felt. Participants also reported a greater sense of
self-acceptance, social support, purpose in life, and life satisfaction, while experiencing fewer symptoms of
illness and depression. Her study proves that loving kindness meditation can open us up to a far more meaningful
connection to life.
Benefits of Meditation
a magnetic resonance imaging (MRI) machine, Eileen Luders, a re-searcher in the
Department of Neurology at the University of California Los Angeles School of
Medicine, showed how meditation changes the physical structure of
Luders said, "Today we know that everything we do, and every
experience we have, actually changes the brain." Luders finds
several differences between the brains of meditators and non meditators. In a
study published in the journal Neuro Image in 2009, Luders and her colleagues
compared the brains of 22 meditators and 22 age-matched non meditators and
found that the meditators (who practiced a wide range of traditions and had
between five and 46 years of meditation experience) had more gray matter in regions
of the brain that are important for attention, emotion regulation, and mental
Increased gray matter makes an area of the brain more
efficient or powerful at processing information. Luders believes that the
increased gray matter in the meditators' brains should make them better at:
- controlling their attention,
- managing their emotions, and
- making mindful
Another Loving kindness Meditation, by Kate
- Sit comfortably in a place where you won't be disturbed. Take three to five
quiet breaths. Gently close your eyes.
- Imagine the horizon spanning through your chest with a radiant sun rising in
your innermost center—your heart. As though being melted by the solar warmth,
release tension in your shoulders and across your throat. Soften your forehead
and rest your attention inward on the light deep within. Take
to 10 smooth, even breaths.
- As you inhale, invite the glow from your heart to expand toward the inner
surface of the body. With each exhale, let the light recede. Take another seven
to 10 peaceful breaths. Inhaling, invite the light to touch the parts of you
that interact with the world—your eyes and ears, the voice center in your
throat, the palms
of your hands, the soles of your feet. Exhaling, feel your
light shine more clearly.
- As you continue to inhale and exhale, silently say:
"I radiate friendliness for those who are happy, com-passion for those who
are unhappy, equanimity toward all."
- Continue until your attention wavers.
Then, sit quietly for several minutes.
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