Dax Moy

Compassion Training And Meditation Affects Not Only Feelings Of Connection and Wellbeing But Changes Neural responses too AND Out Performs Positive Thinking and Reframing For Negative Thoughts And Experiences.

That’s what researchers discovered when they asked 2 groups of subjects to approach their feelings about a negative event that held emotional charge for them.

One group was asked to ‘reframe’ the event daily for two weeks, trying to bring to bear a more positive outlook on what happened while the other was asked to use a compassion-based meditation similar to the Buddhist practice of Metta.

In the compassion group, those who focused on compassion toward themselves and others showed a marked increase in altruistic behaviours as well as better emotional stability around relationships and social interactions.

Pretty powerful and important information when you consider the psychological and physical effects of negative emotional stimulus, right?

Imagine if you could calm the amygdala and increase hedonic tone without trying to ‘think positive’ or numbing out with drugs, alcohol, food or other sources of emotional distraction.

How Can You Use This?

I’ve been using Metta practice in my own life
And with clients for some years to bring about peace, calm and connection to those suffering anxiety, stress and overwhelm or those who are undergoing emotional turbulence.

The practice is very simple:

1 – Relax, close your eyes and begin deep, slow diaphragmatic breathing.

2 – Say to yourself “may I be happy, may I be peaceful, may I be free from suffering” for 3-5 minutes

3 – Picture someone you know who Is struggling or suffering and wish for them “may they be happy, may they be peaceful, may they be free from suffering” for 3-5 minutes.

4 – Picture someone that you are having negative emotion toward and wish for them “may they be happy, may they be peaceful, may they be free from suffering” for 3-5 minutes.

5 – Finally, extend your thoughts to encompass all people everywhere and wish for them “may ALL be happy, may ALL be peaceful, may ALL be free from suffering” for 3-5 mins.

15 to 20 minutes a day for even a Week will have a dramatic and marked effect on most people.

That said, if you’re not up for that time investment just yet, start within ONE minute in each category.

You’ll STILL see great results.

Try it on YOU first before you ask your clients to try it.

After a week of seeing your results they’ll be eager and willing to give it a go 🙂

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Weng, H. Y., Fox, A. S., Shackman, A. J., Stodola, D. E., Caldwell, J. Z., Olson, M. C.,Rogers, G. M., and Davidson, R. J. (2013). Compassion training alters altruism and neural responses to suffering. Psychological Science, 24(7), 1171-1180.