by clicking the "Next" arrow.
by clicking on the page.
the page around when zoomed in by dragging it.
the zoom using the slider when zoomed-in.
by clicking on the zoomed-in page.
by entering text in the search field, and select "This Issue" or "All Issues"
by clicking on thumbnails to select pages, and then press the print button.
displays sections with thumbnails and descriptions.
displays a slider of thumbnails. Click on a page to jump.
allows you to browse the full archive.
about your subscription?
Mindful : June 2019
FIND YOUR LOVING- KINDNESS PHRASES Chris Germer leads you through a g uided medita- tion designed to help you discover loving-kindness and compassion phrases that are deeply meaning- ful to you. mindful.org/ find-loving- kindness- phrases m Say What You Need Self-compassion is one of the greatest gifts you can give to yourself. Use this guide to craft loving-kindness phrases that feel meaningful for you. Many of the traditional loving- kindness phrases used in meditation (May I be happy, May I be free from suffering...) have been handed down over centuries, so it’s not surprising they can be a bit hard to connect with. For this reason, we believe that it is important to find phrases that resonate. This is especially true when we want to generate feelings of loving-kindness for ourselves: What we say must feel authentic to have impact. The aim is to find language that evokes the attitude of lov- ing-kindness and compassion. Here are some guidelines: Phrases should be simple, clear, authentic, and kind. There should be no argument in the mind when we of- fer ourselves a loving-kindness phrase, only gratitude. You don’t need to use “may I.” Loving-kindness phrases are wishes. “May I” is simply an invitation to in- cline the heart in a positive direction, meaning “If all the conditions would allow it to be so, then...” The phrases are like blessings. They are not positive affirmations (for example: “I’m becoming healthier every day”). We are simply cultivating ABOUT THE AUTHORS Kristin Neff, PhD, is Associate Professor of Human Development and Culture at the University of Texas at Austin. Christopher Germer, PhD, is a psychotherapist and a lecturer at Harvard Medical School/Cambridge Health Alliance. good intentions, not pretending things are other than they are. The phrases are designed to evoke goodwill, not good feelings. A common reason for difficulty with loving-kindness meditation is that we have expectations about how we’re supposed to feel. This practice doesn’t directly change our emotions. How- ever, good feelings are an inevitable byproduct of goodwill. The phrases should be general. For example, “May I be healthy” rath- er than “May I be free from diabetes.” Excerpted from The Mindful Self-Compassion Workbook by Kristin Neff, PhD, and Christopher Germer, PhD. © 2018 Kristin Neff and Christopher Germer. Reprinted by permission of Guilford Press. The phrases should be said slowly. There’s no rush—saying the most phrases in the shortest time doesn’t win the race! The phrases should be said warm- l y, like whispering them into the ear of someone you truly love. Finally, you may address yourself as “I” or “you,” or use your proper name (“George”). You may also use a term of endearment, such as “Sweet- heart” or “Dear One.” Addressing yourself in this way supports the atti- tude of kindness and compassion. 26 mindful June 2019 how to