Life is never static, it always has ups and downs. There are good times and bad times, however, there are people who come out of negative situations much faster and get back on their feet despite the difficulties and I believe that one of the keys is self-compassion.
Compassion, unlike what many believe, does not mean feeling pity, but rather understanding pain or suffering and looking for ways to eradicate it.
As human beings we feel empathy towards other beings and by being compassionate we look for a way to help the other to feel better. Many of us apply that in our daily lives, however, we must remember to apply self-compassion in our moments of pain or suffering.
For Buddhists, compassion is a central anchor of their practices to diminish or eradicate negative states of mind and emotions.
Legend has it that Buddha sent his disciples to meditate in a forest and upon entering the forest they were terrified by the presence of ghostly spirits. The monks returned to Buddha asking to meditate in another place, to which Buddha replied I will send them again but as a power that will help them to eliminate fear as soon as it arises, I will teach them the meditation of loving-kindness or compassion. The monks returned to the forest and as they meditated the spirits were captivated by the beauty of the energy emanating from the monks and promised to care for anyone who practiced Loving-kindness.
The Dalai Lama famously said, "I have discovered that the greatest degree of inner tranquility comes from the development of love and compassion".1
In Mindfulness therapies, whose root comes from Buddhism, loving-kindness is strengthened as a tool to improve the quality of life of all who practice it. It is very effective in cases of anxiety and depression, and even serves to calm anger.
There are different techniques to develop compassion, one of the best known is the famous Buddhist meditation Metta, with the continuous practice of this meditation not only reduce our levels of stress and anxiety, but our way of being with the world is transformed into a more loving vision and unity. It also improves our ability to learn and helps us to better process difficult emotions.
Metta Meditation has its origin in the following phrase:
May I be happy, may I be free of suffering, may I be free of inner and outer fears, may I be healthy, may life smile at me and may I realize my dreams, may the achievements I make be lasting and stable. May I vibrate in peace, in serenity, in loving kindness.
Then this phrase is applied to a loved one, someone you really love or a spiritual guide or role model whom you admire and from whom you want to take a model of emotional and behavioral self-regulation.
We further expand our loving consciousness by taking it to the planet earth and all beings that inhabit it.
We can also apply these phrases to a person with whom we do not get along well in order to soften our difficult emotions around that person.
Another way to apply self-compassion is in a moment of crisis and difficulty, put our hand on our heart and repeat the following, that I am safe, that I can be compassionate or compassionate with me and repeat it as many times as we remember in the day, is a way to help us relieve the pain or suffering that we may be living.
There is a study in which this type of therapy is applied in people with ruminative, negative thoughts that if not controlled can lead to depression, by reducing rumination and helping the person to overcome their difficulties.
As you can see, self-compassion is very important for our mental and emotional health and to recover our well-being in times of difficulty or crisis.
Another way to apply loving kindness to oneself is with the use of affirmations, the constant repetition of them either out loud or mentally will program our brain in such a way to see ourselves in a more compassionate and kind way.
Many times we have situations, behaviors or behaviors that we want to transform in our lives. Using the simple mantra "I Love and Accept Myself" we can deactivate, so to speak, that disruptive short circuit that was causing us discomfort, for example:
Even if I am afraid I love and accept myself.
Even if I am depressed, I love and accept myself.
Even if I am angry, I love and accept myself.
And so on with any emotion, behavior or situation that you want to transform.
I invite you to develop this tool of self-love on a daily basis and you will see how it not only begins to improve your quality of life, but also how you will flow and overcome better and faster in times of crisis.
La vida nunca es estática, siempre tiene subidas y bajadas. Existen momentos buenos y momentos malos, sin embargo, hay personas que salen mucho más rápido de situaciones negativas y vuelven a levantarse a pesar de las dificultades y creo que una de las claves es la autocompasión.
La compasión, a diferencia de lo que muchos creen no significa sentir lástima, si no más bien entender el dolor o sufrimiento y buscar la manera de erradicarlos.
Como seres humanos sentimos empatía hacia otros seres y al ser compasivos buscamos una forma de ayudar al otro a sentirse mejor. Muchos aplicamos eso en nuestra vida diaria, sin embargo, debemos recordar aplicar autocompasión en nuestros momentos de dolor o sufrimiento.
Para los budistas la compasión es un ancla central de sus prácticas para disminuir o erradicar los estados negativos de la mente y las emociones.
Cuenta una leyenda que Buda mandó a sus discípulos a meditar a un bosque y al entrar en el quedaron aterrorizados por la presencia de espíritus fantasmales. Los monjes regresaron a Buda pidiendole meditar en otro lugar, a lo que Buda replicó los enviaré de nuevo pero como un poder que les ayudará a eliminar el miedo en cuanto surja, les enseñaré la meditación de la bondad amorosa o compasión. Los monjes regresaron al bosque y al meditar los espíritus quedaron cautivados por la belleza de la energía que emanaban los monjes y prometieron cuidar a todo aquel que practicara la Bondad Amorosa.
El Dalai Lama tiene una frase célebre: "He descubierto que el mayor grado de tranquilidad interior proviene del desarrollo del amor y de la compasión".
En las terapias de Mindfulness, cuya raíz proviene del budismo, se afianza la bondad amorosa como instrumento para mejorar la calidad de vida de todo el que la practique. Es muy efectiva en casos de ansiedad y depresión, e incluso sirve para calmar la ira.
Existen diferentes técnicas para desarrollar la compasión, una de las más conocidas es la famosa meditación budista Metta, con la práctica continua de esta meditación no solo reducimos nuestros niveles de estrés y ansiedad, si no que nuestra forma de ser con el mundo se transforma en una visión más amorosa y en unidad. Aparte mejora nuestra capacidad de aprendizaje y nos ayuda a procesar mejor emociones difíciles.
La Meditación Metta tiene su origen en la siguiente frase:
Que yo pueda ser feliz, que esté libre de sufrimiento, que esté libre de miedos internos y externos, que tenga salud, que la vida me sonría y pueda hacer realidad mis sueños, que los logros que consiga sean duraderos y estables. Que vibre en paz, en serenidad, en bondad amorosa.
Luego está frase se aplica a un ser querido, alguien que ames realmente o un guía o modelo espiritual a quien admires y de quién quieras tomar una modelo de autoregulacion emocional y de conducta.
Expandimos aún más nuestra consciencia amorosa llevándola al planeta tierra y a todos los seres que lo habitan.
También podemos aplicar estas frases a una persona con la que no nos llevemos bien de forma de ir suavizando nuestras emociones difíciles en torno a esa persona.
Otra forma de aplicar la autocompasión es en un momento de crisis y dificultad, poner nuestra mano en el corazón y replicar lo siguiente, que yo esté a salvo, que yo pueda ser compasiva o compasivo conmigo y repetirlo tantas veces recordemos en el día, es una forma para ayudarnos a aliviar el dolor o sufrimiento que podamos estar viviendo.
Hay un estudio en el que se aplica este tipo de terapia en personas con pensamientos rumiantes, negativos que si no se controlan puede llevar a la depresión, reduciendo la rumiación y ayudando a la persona a superar sus dificultades.
Como ven la autocompasión es muy importante para nuestra salud mental, emocional y para recuperar nuestro bienestar en momentos de dificultad o crisis.
Otra forma de aplicar la bondad amorosa hacia uno mismo es con el uso de afirmaciones, la repetición constante de las mismas sea en voz alta o mentalmente programará nuestro cerebro de tal forma de vernos de una forma más compasiva y amable.
Muchas veces tenemos situaciones, conductas o comportamientos que queremos transformar en nuestra vida. Usando el sencillo mantra "Me Amo y Me Acepto" podemos lograr desactivar por así decirlo, ese corto circuito disruptivo que nos causaba malestar, por ejemplo:
Aunque tenga miedo me amo y me acepto.
Aunque este deprimido me amo y me acepto.
Aunque tenga rabia me amo y me acepto.
Y así con cualquier emoción, conducta o situación que quieran transformar.
Los invito a desarrollar esta herramienta de amor propio en el día a día y verán como no solo empieza a mejorar su calidad de vida, si no también fluirán y se sobrepondrán mejor y más rápido en momentos de crisis.
CREDITS / CRÉDITOS
1- https://psicologiaymente.com/reflexiones/frases-calma-sosiego
Translated with www.DeepL.com/Translator
Muchas gracias por leer y visitar mi blog!
This is beautiful... simply beautiful 💗
Thank you so much 🤗💛
Thank you for sharing so much
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You're welcome 😊. Thanks to you for take the time for read the post 🙏
Bello tu post! Me encantó 😍
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Muchísimas gracias 🙏 bueno lo escribí con el corazón desde mi experiencia personal, como un recordatorio también jejeje. Que bueno que lo hayas disfrutado.
Gracias Paola 😊
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Have you read the Monk Who Sold His Ferrari book written by Robin Sharma? I love that book because the book talks about how monks live to their day to day life. They spent more of their time on meditation. I also learned on that book about the mantra that you also mentioned in your post. I can really relate your post. Actually, I applied it since the day I read that book. I do meditation and I created mantra to strengthen my psychological aspect. Thanks for sharing this useful content to us. Have a great day!
No, I know the book but I haven't read the book yet.
Great that you apply the mantra, is a powerful tool we must apply in our life's.
Thank you! Have a great day and week too 😊🙏
Rightly said my friend! Empathy is not only important for humans but it also plays a very significant role in the well being of animals and plants. Although animals don't understand out language, they do understand the feeling of warmth and love. Same is said for plants. People say if we talk to plants, they grow faster and healthier.
Yes, of course practice loving kindness help us to be have more compassion with the planet and nature too.
Thank you so much for bringing quality content to our beautiful Natural Medicine community.
Wow, is a pleasure for me 😊🙏, I love Natural Medicine Community.
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Gracias Paola 😊
Thank you 😊 yes!! Is very important take the time for care yourself. Practice this mantra with the time get many benefits. I can tell you for my own experience. Reduce the stress and anxiety and help you to see the world and people with different eyes