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.
You can do this meditation anywhere, but it is more relaxing if you are in quiet surroundings.
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
Using 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 the brain.
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 flexibility.
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:
Another Loving kindness Meditation, by Kate Vogt
"I radiate friendliness for those who are happy, com-passion for those who are unhappy, equanimity toward all."
More Meditations for you to Practice: