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

Sɔntɛnde, yu kin fil big big lod ɛn prɛshɔn pan yu at? Ɔ yu fil se yu nid fɔ mek yu padi biznɛs wit di wan dɛn we de arawnd yu bɛtɛ? If na so i bi, dis spɛshal we fɔ tink gud wan we wi go tɔk bɔt tide, we dɛn kɔl fɔ tink gud wan wit lɔv, go rili ɛp yu. I tan lɛk fayn gift we wi de gi wisɛf.

Wetin na dis Lɔv Kindness Meditation?

Fɔ tɔk am simpul wan, fɔ tink gud wan bɔt lɔv na wan we fɔ tink gud wan we wi de dayrɛkt wi maynd to gud filin dɛn lɛk fɔ lɛk, fɔ du gud, ɛn fɔ sɔri fɔ wisɛf ɛn ɔda pipul dɛn, ɛn fɔ mek wi gɛt dɛn filin dɛn de. Dis nɔto nyu tin, na valyu tɛknik we dɔn de fɔ lɔng tɛm. Fɔ tɔk di kɔrɛkt tin, dis tɛknik de tren wi fɔ tink we nɔ gɛt ɛni kɔndishɔn, we wi nɔ de ɛkspɛkt, se ɔlman fɔ wɛl, jɔs lɛk wi. Jɔs tink, we wi rili want pɔsin "May you be well," yu nɔ tink se i de mek wi fil pis ɛn gladi we nɔbɔdi nɔ go biliv? Na da kayn filin de wi kin gɛt tru dis meditashɔn. Dis kin ridyus smɔl smɔl di bad tin dɛn we wi kin tink bɔt na wi maynd lɛk fɔ vɛks, et, ɛn jɛlɔs, ɛn bifo dat, di gud kwaliti dɛn lɛk fɔ lɛk pɔsin, fɔ du gud, fɔ gɛt gladi-at, ɛn fɔ lɛ wi nɔ gri fɔ du wetin i want, kin bɔku.

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?

Nɔto jɔs wan ɔ tu bɛnifit dɛn de we yu go gɛt we yu du dis mɛditeishɔn, bɔku de. Lɛ wi si wetin na di men bɛnifit dɛn.

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.

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

Infakt, dis we aw wi de tink gud wan bɔt lɔv, na sɔntin we bɔku pipul dɛn kin du, ilɛksɛf dɛn ol, ilɛksɛf dɛn big ɔ dɛn smɔl.

• 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...

Dis meditashɔn kin rili bɛnifit ɔl dɛn tin ya. Bɔt, wan impɔtant tin de we wi fɔ mɛmba na ya. If yu de sɔfa wit wan bad bad mental wɛl bɔdi prɔblɛm, ɔr de gɛt tritmɛnt fɔ am, i go fayn fɔ mek yu tɔk to yu dɔktɔ bifo yu bigin dis kayn we fɔ tink gud wan. Dis nɔto fɔ tek ples fɔ mɛrɛsin, bɔt na fɔ sɔpɔt am nɔmɔ.

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

Yu nɔ nid ɛni fayn fayn tin ɔ spɛshal ples fɔ du dis. Yu kin du am we yu sidɔm na say we fayn ɛn kwayɛt. Lɛ wi si aw wi go du am.

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) .

Naw, tɔn yu atɛnshɔn to yusɛf. Trit yusɛf wit lɔv ɛn du gud. Tink gud wan bɔt dɛn tin ya we yu de tink bɔt.

• "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)

We yu de tɔk dɛn wɔd ya na yu maynd, tray fɔ fil da filin de na yu at.

3. Bi gud to pɔsin we yu lɛk.

Naw imajin pɔsin we rili nia yu ɛn we yu lɛk bad bad wan (lɛk mama, papa, brɔda, sista, bɛst padi). Sho gud to da pɔsin de di sem we.

• "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!"

If yu ebul, se di pɔsin in nem na yu maynd ɛn mek dis wish. Somtin laik "May Nimali bi helti...".

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

Neks, tink bɔt pɔsin we yu de si ɛvride, bɔt we yu nɔ gɛt bɔku lɔv fɔ ɔ vɛks pan. Sɔntɛm na pɔsin we yu si na bɔs, pɔsin na stɔ, ɔ pɔsin we yu de wok wit frɔm fa na di ɔfis. Trit da pɔsin de di sem kayn we aw yu bin de trit am trade.

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

Dis step kin tan lɛk se i at smɔl, bɔt tray am.

5. Bi gud to pɔsin we at fɔ yu smɔl.

I go bi se dis na di step we at pas ɔl. Tink bɔt pɔsin we nɔ lɛk yu smɔl, pɔsin we dɔn du yu bad smɔl, ɔ pɔsin we yu nɔ rili lɛk. Tray fɔ du gud to da pɔsin de bak.

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

If yu fil se yu nɔ go fil fayn fɔ du dis, nɔ fos am. Tray fɔ du gud to di pɔsin as yu ebul. If dat nɔ pɔsibul, skip dis step ɛn tray bak leta. Di tin we impɔtant pas ɔl na fɔ nɔ mek i afɛkt yu.

6. Bi gud to ɔlman na di wɔl.

Fɔ dɔn, mek yu tink bɔt lɔv smɔl smɔl. Send dɛn wish ya to di pipul dɛn na yu vilej, di pipul dɛn na yu siti, di pipul dɛn na yu kɔntri, ɛn to ɛvri pɔsin we gɛt layf na di wan ol 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.

Fɔ mek wi go bɛnifit mɔ pan dis we aw wi de tink gud wan bɔt lɔv, i impɔtant fɔ mek wi 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) .

So, dis na di impɔtant tin dɛn we yu nid fɔ no bɔt Loving Kindness Meditation.

• 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.

So, stat dis smɔl meditashɔn fɔ sɔri-at tide ɛn ɛkspiriɛns fɔ yusɛf di pis ɛn gladi at we i de briŋ to yu layf!

---

Lɔv Kindness Meditation, Mental Wellbeing, Stress Ridukshɔn, Gladi At, Kindness, Sri Lanka