Mek wi trit wi hat wit lov. Lɛ wi lan bɔt Loving Kindness Meditation insay wan simpul we!

Wetin na dis Lɔv Kindness Meditation?

Dis tan lɛk we wi de wata ɛn kia fɔ smɔl plant na wi at, dɔn wi de gro am to big tik. Di tin dɛn we kin apin kin kam smɔl smɔl, bɔt di tin dɛn we kin apin kin fayn.

Wetin mek wi fɔ praktis Loving Kindness Meditation? Wetin na di bɛnifit dɛn we wi kin gɛt?

Di bɛnifit dɛn we pɔsin kin gɛt we i gɛt wɛlbɔdi

• Ridyus strɛs : Yu no se wan pan de tin wae bɔrku pipul kin sɔfa wit dis tɛm na strɛs, ɔr wetin wi kin kɔl stress. Dis mɛditeishɔn go ɛp yu fɔ rilaks ɛn ridyus strɛs.
• Ridyus wɔri ɛn frayd: Dis kin ɛp fɔ kɔntrol frayd ɛn wɔri wae nɔr nid (dɛn kin kɔl am bak wɔri ) wae kin kam na yu maynd bɔrku tɛm. De nervousness na de maynd kin dכn εn yu kin bigin fil kol.
• Gladi at kin go ɔp: We yu de tink bɔt lɔv, gladi at ɛn satisfay kin go ɔp ɔtomɛtik wan. Yu kin gɛt trɛnk fɔ fɛt filin lɛk pwɛl hat ɛn pwɛl at.
• Di fayn fayn tin dɛn we pɔsin kin fil kin bɔku: We di fayn fayn tin dɛn lɛk fɔ du gud , fɔ sɔri fɔ ɔda pipul dɛn , ɛn fɔ sɔri fɔ ɔda pipul dɛn kin bɔku na yu maynd, di we aw yu de si layf kin gɛt mɔ op bak.

Di padi biznɛs we mɔtalman gɛt kin bɛtɛ.

• I kin tɛmpt wi fɔ tink bɔt ɔda pipul dɛn:Dis meditashכn de divεlכp di abiliti fכ tink bכt כda pipul dεm we dεn de fil bad εn gladi, εn fכ want fכ εp dεm (kwaliti dεm we dεn kכl empathy εn compassion).
• I de mek padi biznɛs strɔng: We yu trit ɔda pipul dɛn fayn, dɛn kin trit yu di sem we. Dis kin mek padi biznɛs wit dɛn fambul, padi dɛn, ɛn kɔmpin wokman dɛn strɔng.
• I de ridyus di vɛks ɛn vɛks: Dis kin ɛp fɔ ridyus di sɔfa we pɔsin kin gɛt we i de ol di wamat ɛn vɛks pan ɔda pipul dɛn. I de ɛp di maynd fɔ lan fɔ fɔgiv ɛn ɔndastand.

Fɔ bigin fɔ lɛk yusɛf (Self-Compassion) .

• Fɔ du gud to wisɛf: Bɔku tɛm wi kin fɔgɛt fɔ du gud to wisɛf jɔs lɛk aw wi kin du to ɔda pipul dɛn. Tru dis meditashɔn, wi kin lan fɔs fɔ lɛk wisɛf ɛn du gud to wisɛf, ivin wit wi fɔlt dɛn.
• Nɔr de kɔndɛm yusɛf smɔl: Dis kin mek yu nɔr de blem yusɛf ɔltɛm ɛn nɔr de tink bɔt yusɛf.

Mɛmba se dis tan lɛk ɛksesaiz. I at fɔ ɛkspɛkt big chenj insay wan de. Na we yu praktis am smɔl smɔl, de go de, na in yu go no se i rili valyu.

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Udat fɔ du dis meditashɔn? Yu tink se ɔlman go ebul fɔ du am?

• If yu de strɛs ɛn pwɛl at ɔltɛm...
• If yu kin vɛks ɔltɛm ɛn gɛt vɛksteshɔn na yu at...
• If yu want fɔ mek yu padi biznɛs wit ɔda pipul dɛn bɛtɛ...
• If yu wan inkrisayz yu lov en kainness towards yusef...

Okay, aw wi go du dis Loving Kindness Meditation? Mek wi go step by step.

1. Fɔ pripia

• Pik ples we kwayɛt: I bɛtɛ fɔ de na say we kwayɛt ɛn we nɔ gɛt ɛnitin fɔ ambɔg yu.
• Sidɔm fayn: Sidɔm fayn na chia, na grɔn, ɔ na kusɛn. Tray fɔ mek yu bak stret, bɔt nɔ fɔ de na say we yu de slow.
• Klos yu yay : Klos yu yay sloslo.
• Pe atɛnshɔn to di we aw yu de blo:Tek dip briz ɛn pul di briz smɔl smɔl. Tek sɔm briz lɛk dis fɔ mek yu maynd kol smɔl.

2. Bi gud to yusɛf fɔs (start wit yusɛf) .

• "Mek a gɛt wɛlbɔdi ɛn wɛl!" (Mek a gɛt wɛlbɔdi ɛn wɛl)
• "Mek a gladi ɛn gɛt pis!"
• "Mek a fri frɔm ɔl di sɔfa ɛn pwɛl at!"
• "Mek a bi kain to mi sef!" (Mek a bi gud to mi sef)

3. Bi gud to pɔsin we yu lɛk.

• "Mek yu gɛt wɛlbɔdi ɛn wɛl!" (Mek yu gɛt wɛlbɔdi ɛn wɛl)
• "Mek yu gladi ɛn gɛt pis!" (Mek yu gladi ɛn gɛt pis)
• "Mek yu fri frɔm ɔl di sɔfa ɛn pwɛl at!"

4. Bi gud to pɔsin we nɔ de tek pat pan ɛnitin (pɔsin we nɔ de nia tumɔs ɛn we nɔ de vɛks) .

• "Yusɛf fɔ de wɛl ɛn wɛl!"
• "Yusɛf fɔ gladi ɛn gɛt pis!"

5. Bi gud to pɔsin we at fɔ yu smɔl.

• "Yusɛf fɔ de wɛl ɛn wɛl!"
• "Yusɛf fɔ gladi ɛn gɛt pis!"

6. Bi gud to ɔlman na di wɔl.

• "Ɔl animal fɔ gɛt wɛlbɔdi ɛn wɛl!"
• "Ɔl mɔtalman fɔ gladi ɛn gɛt pis!"
• "Mek ɔl di tin dɛn we gɛt layf fri frɔm ɔl di sɔfa!"

7. Fɔ dɔn di meditashɔn

• Naw, smɔl smɔl, briŋ yu atɛnshɔn bak to yu briz.
• Jɔs pe atɛnshɔn to aw yu bɔdi ɛn yu maynd de fil.
• Tek dip briz ɛn opin yu yay smɔl smɔl.

Na sɔm advays dɛn ya fɔ mek dis bi abit.

• Start smɔl: Start wit 5 to 10 minit ɛvride. Yu kin mek di tɛm bɔku smɔl smɔl.
• Tray fɔ du am ɛvride: If i pɔsibul, du am di sem tɛm ɛvride. Gud tɛm na we yu wek na mɔnin ɔ bifo yu go slip na nɛt.
• Nɔ tink se yu go pafɛkt: Sɔntɛnde, i nɔ kin izi fɔ mek yu pe atɛnshɔn. Dat na okay. Dat na nɔmal tin. Tray bak.
• Peshɛnt: Dis go tek sɔm tɛm fɔ si di rizɔlt. Bi gud to yusɛf ɛn peshɛnt wit dis.
• Gɛt ɛp: If i nɔ izi fɔ yu fɔ du am fɔ yusɛf, yu kin fɛn ɛn yuz fim dɛn na Yutub we gɛt gayd ɔ ivin odio gayd dɛn na di Intanɛt. Dat go mek i izi fɔ am bɔku tɛm.

Di tin dɛn we impɔtant pas ɔl fɔ mɛmba (Take-Home Message) .

• Fɔ tink gud wan wit lɔv na simpul tin, bɔt i gɛt pawa ɛn i kin rili afɛkt wi maynd, wi padi biznɛs wit ɔda pipul dɛn, ɛn ivin di we aw wi de tink bɔt wisɛf.
• Di tin we impɔtant pas ɔl pan dis na fɔ lan fɔs fɔ lɛk yusɛf ɛn du gud to yusɛf. Dɔn yu kin tɛl ɔda pipul dɛn da lɔv ɛn gudnɛs de.
• Dis nɔto majik we go gi yu rizɔlt fɔ wan nɛt. Na we yu de praktis am smɔl smɔl ɛvride na in yu go no se i rili valyu.
• Nɔ wɔri if i nɔ izi fɔ yu fɔ pe atɛnshɔn pan yu maynd we yu de tink gud wan. Dis na nɔmal tin. Smɔl smɔl, briŋ yu maynd bak to di meditashɔn.
• Bi gud to yusɛf. Yu na yu bɛst padi pan dis waka.