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In this variation of loving-kindness, or metta, meditation, tap into the energetic resonance of the heart to awaken loving feelings within before sending them outward. 

Inspired by Taoist visualizations, Mahayana buddhist practice, and Hearth Math's quick coherence technique, generate love and good will toward yourself and others. Many studies have shown that practices like this not only feel good, but also reduce stress, increase a sense of calm, and help us avoid despair by reminding us of our shared humanity. 

The practice starts at 3:52 after a brief introduction. If your player supports chapter markers, you can skip ahead.

Mentioned in the introduction:

• Love 2.0 by Dr. Barbara Frederickson 
• Heart Math Quick Coherence Technique

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SMP welcomes your comments and questions at [email protected]. You can also get in touch with Jen through her website: https://www.sati.yoga

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