Opettele rakastavaa ystävällisyyttä – mielikuvaharjoitus 1/2

 

 

Itsemyötätuntoa voi harjoitella

 

Tämän rakastavan ystävällisyyden (Loving Kindness) mielikuvaharjoituksen tarkoitus on auttaa sinua tuntemaan myönteisiä, rakastavan ystävällisyyden tunteita itseäsi kohtaan. Myötätunto itseä kohtaan on monelle hyvin vaikeaa ja juuri siksi olen kääntänyt harjoituksen alkamaan itsestä. Jatkossa (mielikuvaharjoituksessa 2/2) laajennamme rakastavan ystävällisyyden ulottumaan myös muihin henkilöihin – ja lopulta koko luomakuntaan.

 

Rakastava ystävällisyys sopii kaikille

 

Aktiivinen ja säännöllinen rakastavan ystävällisyyden harjoittelu vähentää tutkitusti itsekritiikkiä ja lisää ystävällisyyttä sekä empatiakykyä itseä ja muita kohtaan. Rakastavan ystävällisyyden (Loving Kindness) mielikuvaharjoitus omaa pitkän itämaisen ja buddhalaisen perinteen. Sinun ei kuitenkaan tarvitse omaksua uskonnollista vakaumusta hyötyäksesi tästä itsemyötätuntoa lisäävästä harjoituksesta.

 

Yksi tutkituimmista meditaatioharjoituksista

 

Rakastava ystävällisyys (Loving Kindness) on yksi tutkituimmista sekä vaikuttavimmista meditaatioharjoituksista. Rakastavan ystävällisyyden säännöllinen harjoittelu vaikuttaa monipuolisen myönteisesti ihmisen psyykkiseen hyvinvointiin. Se on todettu sekä useissa laajoissa metatutkimuksissa että myös lukuisissa aivan tuoreissa tutkimuksissa. Rakastavan ystävällisyyden harjoittelulla on saatu myönteisiä vaikutuksia esimerkiksi traumaoireiden, mielialaoireiden, vihaisuuden, ahdistuneisuusoireiden sekä epävakaan, vaativan tai itsekriittisen persoonallisuuden piirteiden hoidossa. Säännöllinen rakastavan ystävällisyyden harjoittelu muuttaa tutkitusti jopa tunteiden säätelyyn osallistuvia aivorakenteita sekä aivojen hermoyhteyksiä, mikä näkyy aivoja kuvannattaessa.

 

Pyri sisäistämään harjoituksen mieli

 

Rakastavan myötätunnon säännöllinen harjoittelu on tehokasta erityisesti yhdistettynä esimerkiksi kognitiiviseen psykoterapiaan tai muunlaiseen ohjaukseen tai opetukseen. Pelkkä tekninen suoritus ilman harjoituksen ymmärtämistä ja sisäistämistä ei siis tuota tuloksia. Juuri siksi olen lisännyt tähän harjoitukseen paljon ohjauksellisia elementtejä. Toivon sinulle rakastavia ja ystävällisiä hetkiä oman itsesi ja tämän harjoituksen seurassa.

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