0:10 0:10

So with any meditation it's important to Así como con cualquier meditación, es
just be, feel comfortable and importante sentirse confortable y con
grounded. So you know, feet not flat on los pies bien sostenidos sobre el suelo
the floor cause we know our feet don't lo más posible.
go down that far. But feet comfortable.
0:26 0:26
Kind of an upright posture. I don't La postura es erguida. No sé, pero
know. I always think that you know, siempre he creido que mantener el
bringing the sternum forward and up is pecho hacia delante y hacia arriba es
kind of a way to create some openness una manera de crear apertura y
that is supportive of, of positive soporte de emociones positivas.
emotions. So in this short meditation. I'll Para esta meditación corta repetiré
repeat some phrases so you hear my algunas frases que escucharás con mi
voice. And it'll be followed by some voz seguidas de periodos de silencio
periods of silence where I wont be donde no hablaré sino para sólo
speaking. And so in those periods of mencionar esas frases suavemente
silence just, I'll introduce the para que las repitas en tu propia
phrases. Just repeat those phrases mente.
silently in your, in your own mind.

1:03 1:03
And you know, and if you get distracted Y ya sabes, si te distraes sólo trae la
just bring your attention back to the the atención de vuelta a las frases.
set of phrases.
1:12 1:12
And I'll begin and end the Yo seré quien inicie y finalice el
meditation. By we'll bring our attention proceso de meditación. Poco a poco
to the, the full length of the chime. Just traerás la atención la melodía de
as a way to get us grounded. Okay. So fondo. Esto poco a poco servirá para
,avert, lower your gaze, or close your mantenerse de fondo. Por ahora sólo
eyes, whatever might be ve cerrando los ojos y mantenlos
comfortable. And just bring your cómodamente cerrados. Y sutilmente
awareness to your breathing. toma conciencia de tu respiración.

2:05 2:05
And just picture, if you will your heart Sólo trata de imaginar, si deseas, la
region, while your breathing. región donde está tu corazón mientras
respiras.
2:15
2:15
As if you're breathing to and from your
Como si respiraras desde y hacia tu
heart.
corazón.
2:25 2:25
And simply rest in this awareness for a Y simplemente mantén tu conciencia
few breaths. estable mientras respiras.
2:42 2:42
Now, in this quiet space just visualize Ahora, en este espacio tranquilo sólo
all the people learning about positive visualiza toda la gente que aprende
psychology, here in this room, temas sobre psicología positiva, aquí
or elsewhere, learning about it, it en este cuarto, o algún otro,
through other means. aprendiendo de esto, cada quien con
3:00 sus medios.
Or listening in on the other side of the 3:00
screen. Quizá estén escuchando desde otro
lado.
3:05
And think of the the authentic curiosity 3:05 Y piensa en la auténtica
and the goodwill that draws people in to curiosidad y buenos deseos que traen
learn more about positive psychology. las personas que quieren aprender
3:18 sobre psicología positiva.
And then think of all the lives that each
of these people touch in through their 3:18
actions. Ahora piensa en todas las vidas que
estas personas han tocado en sus
3:31 acciones.
Or if it's easier, just think about the
people in your midst right now, nearby. 3:31
O si es más fácil, piensa en las
3:41
personas que quieres apoyar tu.
Yourself included. And so-
3:46 3:41
Just lightly extend these well Inclúyete en esa lista también.
wishes, thinking of this group of people, 3:46
yourself included. May we all feel safe. Ligeramente mándale buenos deseos
a este grupo de personas.
4:06 Deseo que nos sintamos seguros.
May we all feel happy.
4:14 4:06
May we all feel healthy. Deseo que nos sintamos felices.

4:24 4:14
May we all live with ease. Deseo que nos sintamos saludables
4:54
You can say the phrases in ways that 4:24
really speak to you the most. Draw Deseo que puédamos vivir con fluidez.
them out. Or try to visualize them as,
4:54
5:06 Puedes decir estas frases en la
manera que comúnmente hablas.
wishes leaving you and meeting 5:06
another. O decirlo en forma de imágenes
visuales
5:12 5:12
May we all feel safe and protected. Deseo que nos sintamos protejidos
5:20
May we all feel happy and peaceful. 5:20
Deseo que nos sintamos felices y en
5:29 paz
May we all feel healthy and strong. 5:29
5:36 Deseo que nos sintamos saludables y
May we all live with ease. fuertes
5:36
6:00 Deseo que vivamos con fluidez
Now as we end this short meditation, 6:00
just keep in mind that these are Ahora mientras terminamos esta
sentiments that you can cultivate any meditación corta, manten en mente
time you wish. que estos son sentimientos que
puedes cultivar cuando gustes.
6:15
6:15
I'll invite you to wiggle your toes. Come
Te invito a mover los dedos de los
back to the conversation.
pies. Y regresar a esta conversación.
6:36 6:36
Any reactions? observations? Things Alguna reacción? Observación? Cosas
that we think might be helpful to que sean de utilidad escuchar? Esto
hear? >> It should be required for debe ser requerido todos los días
everybody, everyday.
6:51
>> Well, you know the more I have
seen about the data that emerged from
our studies about what difference it
makes, when people practice this on a
regular basis.
7:03
I think so too it's, it's it's pretty
remarkable.
7:12
I'm just going to comment on that it's
surprising how difficult it is to kind of
keep your mind focused on these
things like, say, one word you'll
hear. And it'll like oop there goes my,
my brain in this direction, but I think just
keep coming. Like, as I just was sitting,
and still, and quiet, it's something that
you don't do very often. And even
though it was difficult for me, I think if I
were to contin, this is the first time I've
done it, but if I were to continue to
practice it, I think that you probably get
better at it. And maybe you call can
speak to that. But- >> Yeah. >> It was
still rewarding for me even though it
was a challenge. >> Right, right.
7:52
Well then, I would also say for me, I
was really feeling how much context
can make a difference. because say I'm
used to my daily practice at home,
or maybe on a cushion on the
floor. And so just that it can be more
difficult to really tap into that, and go
deep, depending on the context. >>
Right. Right. Yeah. because the you
know, just like you develop habits about
other wellness behaviors like, oh I like
to run in the woods, and so when I'm
running on a treadmill, that feels funny
you know?

So, there's ways in which the

environment can be really supportive to
help you kind of sink in to it, yeah. So
yeah. I, I kind of had that feeling of, like,
oh right. On camera. That's a little
different. So. But yeah. And great
examples about how, you know, your
mind's just all over the place. That's
okay. >> Yeah. >> That's what minds
do. You know, so you know, there's no
reason. It's, it's actually an, sort of an
active. Loving kindness through the self
to just accept that. Just like oh, my
mind wandered. Bring it back. You
know that's having that sort of attitude
of kindness in the practice is really vital
as well. And that it does, like you were
saying, maybe we could speak to this,
but yes, it does tend to get easier
and the mind does tend to get quieter,
but it'll still come up. >> Yeah. >>
Anyway. >> I think for, you know, type
A people, people very busy, there's so
much going on that we're juggling. It's
great to give yourself permission to just
rest and be still. >> Right. Exactly. >>
That's the power. >> Right. >> Just to
stop. >> Yeah. And it's just one way to
stop. And it's one way, you know, I
think, to get a different pace, and also
to get out of that sort of constant it's
me, me, me. You know, because it's
kind of just builds that other muscle,
but to be a little more other-focused. So
I think there's a, there's a real value in
both of those pieces to it. So, so did it
scare you? >> No, it's good. We do
yoga, and we tried every time, I just,
I, not disciplined enough to, pause and
do it. I like to think I'm other-
focused. >> Yeah. >> But that whole
getting quiet and doing it at that
time. And I know it's great. I read
enough studies too. It just, I'm not
disciplined enough to do it well yet. >>
Well and I think, you know, one thing is
true that formal meditation, kind of
happens when people are sitting and
practicing. But there's a lot of informal
meditation that can be just as powerful
you know, like, just your, your daily
habits of connecting with others. So it's,
it's not like there's one way to, to get
into this kind of psychology. You know,
so, and this is kind of an ancient
practice to try to, you know, build that
habit. But there are lots of doorways in,
so yeah. >> I'll get there one day.
10:51
>> All right. Great. Thanks. Now this
was just the briefest introduction to
loving kindness mediation. There is, of
course, so much more richness to
it. Your experiential assignment this
week is to practice it again, using the
guided meditation that I've made
available here.
11:11
When you're ready to go deeper into
the practice of loving kindness, check
out the website that I created to
accompany Love 2.0. It offers a number
of free guided meditations that you can
try out as well.
11:24
You might also look into the books and
talks by Sharon Salzberg. She's widely
regarded as the leading meditation
teacher, who brought the practice of
love and kindness meditation from the
East, through her studies in India and
Burma, to the West.
11:40
And she's written several very
accessible books on it. She consults
with my research team as well on our
scientific studies. And she's a gem of a
teacher, and guide. Well worth seeking
out.