{"id":638,"date":"2023-03-23T06:19:16","date_gmt":"2023-03-23T10:19:16","guid":{"rendered":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/?post_type=chapter&#038;p=638"},"modified":"2023-10-19T05:47:55","modified_gmt":"2023-10-19T09:47:55","slug":"loving-kindness-meditation","status":"publish","type":"chapter","link":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/chapter\/loving-kindness-meditation\/","title":{"raw":"Loving Kindness Meditation \u6148\u5fc3\u51a5\u60f3","rendered":"Loving Kindness Meditation \u6148\u5fc3\u51a5\u60f3"},"content":{"raw":"<span style=\"text-decoration: underline\"><strong>Objectives \u76ee\u6807<\/strong><\/span>\r\n<ol>\r\n \t<li>Engage participants in being in touch with values of being loving, kind, and compassionate toward themselves and others\r\n<span style=\"text-align: initial;font-size: 1em\">\u8ba9\u53c2\u4e0e\u8005\u4e0d\u65ad\u63a5\u89e6\u5bf9\u81ea\u5df1\u548c\u4ed6\u4eba\u6148\u7231\u3001\u5584\u826f\u548c\u540c\u60c5\u7684\u4ef7\u503c\u89c2<\/span><\/li>\r\n \t<li>Facilitate participants in becoming aware of their interdependence\r\n<span style=\"text-align: initial;font-size: 1em\">\u4fc3\u8fdb\u53c2\u4e0e\u8005\u4e86\u89e3\u4ed6\u4eec\u7684\u76f8\u4e92\u4f9d\u5b58\u6027<\/span><\/li>\r\n \t<li>Motivate participants towards caring for self and others\r\n<span style=\"text-align: initial;font-size: 1em\">\u6fc0\u52b1\u53c2\u4e0e\u8005\u5173\u5fc3\u81ea\u5df1\u548c\u4ed6\u4eba<\/span><\/li>\r\n<\/ol>\r\n<p style=\"font-weight: 400\"><span style=\"text-decoration: underline\"><strong>\u00a0<\/strong><strong>Suggested Time \u5efa\u8bae\u65f6\u95f4<\/strong><\/span><\/p>\r\n\r\n<ul>\r\n \t<li>45 minutes \u5206\u949f<\/li>\r\n<\/ul>\r\n<span style=\"text-decoration: underline\"><strong style=\"text-align: initial;font-size: 1em\">Number of Facilitators \u5c0f\u7ec4\u5e26\u9886\u8005\u4eba\u6570<\/strong><\/span>\r\n<ul>\r\n \t<li>1<\/li>\r\n<\/ul>\r\n<span style=\"text-decoration: underline\"><strong>Brief Description \u7b80\u8ff0<\/strong><\/span>\r\n<p style=\"font-weight: 400\">While Metta, compassion meditation, originated in Buddhism, it has become accepted as a beneficial practice for everyone, as this meditative practice cultivates compassion for self and others. In this exercise, the facilitator leads a loving kindness meditation followed by a group discussion. Along with the concept of interdependence, it motivates participants towards taking committed action to promote mental health and care for themselves and others.\r\n\u6148\u60b2\u51a5\u60f3Metta\u8d77\u6e90\u4e8e\u4f5b\u6559\uff0c\u4f46\u5b83\u5df2\u88ab\u63a5\u53d7\u4e3a\u5bf9\u6bcf\u4e2a\u4eba\u90fd\u6709\u76ca\u7684\u7ec3\u4e60\uff0c\u56e0\u4e3a\u8fd9\u79cd\u51a5\u60f3\u57f9\u517b\u4e86\u4eba\u4eec\u5bf9\u81ea\u5df1\u548c\u4ed6\u4eba\u7684\u6148\u60b2\u5fc3\u3002 \u5728\u672c\u7ec3\u4e60\u4e2d\uff0c\u5c0f\u7ec4\u5e26\u9886\u8005\u4f1a\u5bfc\u5f15\u4e00\u4e2a\u6148\u5fc3\u51a5\u60f3\uff0c\u7136\u540e\u8fdb\u884c\u5c0f\u7ec4\u8ba8\u8bba\u3002 \u9664\u4e86\u4e86\u89e3\u76f8\u4e92\u4f9d\u5b58\u7684\u6982\u5ff5\uff0c\u5b83\u8fd8\u5e2e\u52a9\u53c2\u4e0e\u8005\u91c7\u53d6\u627f\u8bfa\u7684\u884c\u52a8\u6765\u4fc3\u8fdb\u5fc3\u7406\u5065\u5eb7\uff0c\u7231\u81ea\u5df1\u548c\u4ed6\u4eba\u3002<\/p>\r\n<span style=\"text-decoration: underline\"><strong>ACE Processes ACE\u6d41\u7a0b<\/strong><\/span>\r\n<ul>\r\n \t<li><strong>Compassion <\/strong><strong>\u607b\u9690<\/strong><strong>\u5fc3<\/strong><\/li>\r\n \t<li><strong>Interdependence <\/strong><strong>\u76f8\u4e92\u4f9d\u5b58<\/strong><\/li>\r\n \t<li><strong>Self-as-context <\/strong><strong>\u4ee5\u5df1\u4e3a\u666f<\/strong><\/li>\r\n \t<li><strong>Values \u4ef7\u503c\u89c2<\/strong><\/li>\r\n \t<li><strong>Defusion \u89e3\u79bb<\/strong><\/li>\r\n<\/ul>\r\n<span style=\"text-decoration: underline\"><strong>Key Learning Points \u5173\u952e\u5b66\u4e60\u70b9<\/strong><\/span>\r\n<ul>\r\n \t<li><strong>Loving kindness <\/strong>is being <strong>kind <\/strong>and <strong>compassionate <\/strong>and having <strong>unconditional love, care, and concern <\/strong>for the <strong>wellbeing <\/strong>of a person to be <strong>free from suffering<\/strong>.\r\n<strong style=\"text-align: initial;font-size: 1em\">\u6148\u5fc3<\/strong><span style=\"text-align: initial;font-size: 1em\">\u662f\u6307<\/span><strong style=\"text-align: initial;font-size: 1em\">\u5584\u826f\u3001<\/strong><strong style=\"text-align: initial;font-size: 1em\">\u60b2\u60af<\/strong><span style=\"text-align: initial;font-size: 1em\">\u548c<\/span><strong style=\"text-align: initial;font-size: 1em\">\u62e5\u6709\u65e0\u6761\u4ef6\u7684\u7231<\/strong><span style=\"text-align: initial;font-size: 1em\">\uff0c<\/span><strong style=\"text-align: initial;font-size: 1em\">\u5173\u5fc3<\/strong><span style=\"text-align: initial;font-size: 1em\">\u548c<\/span><strong style=\"text-align: initial;font-size: 1em\">\u5728\u610f<\/strong><span style=\"text-align: initial;font-size: 1em\">\u4e00\u4e2a\u4eba<\/span><strong style=\"text-align: initial;font-size: 1em\">\u514d\u9664\u75db\u82e6<\/strong><span style=\"text-align: initial;font-size: 1em\">\u800c<\/span><strong style=\"text-align: initial;font-size: 1em\">\u8eab\u5fc3\u5065\u5eb7\u3002<\/strong><\/li>\r\n \t<li>Loving kindness and compassion for <strong>self <\/strong>is an important starting point for developing loving kindness and compassion for <strong>self and others<\/strong>.\r\n<span style=\"text-align: initial;font-size: 1em\">\u5bf9<\/span><strong style=\"text-align: initial;font-size: 1em\">\u81ea\u5df1<\/strong><span style=\"text-align: initial;font-size: 1em\">\u6148\u7231\u53ca\u607b\u9690\u5fc3\u662f\u4e00\u4e2a\u53d1\u5c55\u51fa\u5bf9<\/span><strong style=\"text-align: initial;font-size: 1em\">\u81ea\u5df1\u548c\u4ed6\u4eba<\/strong><span style=\"text-align: initial;font-size: 1em\">\u7684\u7231\u4e0e\u6148\u53ca\u540c\u60c5\u5fc3\u7684\u91cd\u8981\u8d77\u70b9<\/span><\/li>\r\n \t<li>Realizing our <strong>interdependence<\/strong> helps us cultivate loving kindness and vice versa.\r\n<span style=\"text-align: initial;font-size: 1em\">\u8ba4\u8bc6\u5230\u6211\u4eec\u4e4b\u95f4\u7684\u76f8\u4e92\u4f9d\u5b58\u53ef\u4ee5\u5e2e\u52a9\u6211\u4eec\u57f9\u517b\u7231\u4e0e\u6148\u60b2\uff0c\u53cd\u4e4b\u4ea6\u7136\u3002<\/span><\/li>\r\n \t<li><strong>Loving kindness<\/strong> and <strong>interdependence<\/strong> can decrease the negative impact of internalized and social stigma and motivate committed action towards improving the wellbeing of everyone.\r\n<span style=\"text-align: initial;font-size: 1em\">\u6148\u5fc3\u548c\u76f8\u4e92\u4f9d\u5b58\u53ef\u4ee5\u51cf\u5c11\u5185\u5316\u4e86\u7684\u548c\u793e\u4f1a\u5316\u7684\u6c61\u540d\u5316\u7684\u5f71\u54cd\uff0c\u6fc0\u53d1\u610f\u5728\u6539\u5584\u6240\u6709\u4eba\u8eab\u5fc3\u5065\u5eb7\u800c\u91c7\u53d6\u7684\u627f\u8bfa\u884c\u52a8<\/span><\/li>\r\n<\/ul>\r\n<span style=\"text-decoration: underline\"><strong>Materials \u6559\u5b78\u7528\u5177<\/strong><\/span>\r\n<ul>\r\n \t<li><a href=\"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/chapter\/loving-kindness-meditation-script\/\">Loving Kindness Meditation script <strong>\u6148\u5fc3<\/strong><strong>\u51a5\u60f3\u5f15<\/strong><strong>\u5bfc\u8bed<\/strong><\/a><\/li>\r\n<\/ul>\r\n<span style=\"text-decoration: underline\"><strong>Instructions &amp; Sample Script \u8bf4\u660e\u548c\u793a\u8303\u6587\u7a3f<\/strong><\/span>\r\n<ol>\r\n \t<li>Introduction - \u201cWe will doing a mindfulness exercise called loving kindness. It is about universal compassion and unconditional love for the wellbeing of a person and for that person to be free from suffering.\u201d\r\n<span style=\"text-align: initial;font-size: 1em\">\u5f15\u8a00\u2014\u2014\u201c\u6211\u4eec\u5373\u5c06\u5f00\u59cb\u540d\u4e3a\u6148\u5fc3\u6b63\u5ff5\u7684\u7ec3\u4e60\uff0c\u5b83\u662f\u4e3a\u4e86\u67d0\u4e2a\u4eba\u7684\u5e78\u798f\u5b89\u5eb7\uff0c\u548c\u4e3a\u4e86\u6b64\u4eba\u514d\u4e8e\u75db\u82e6\u6323\u624e\uff0c\u800c\u91ca\u653e\u7684\u666e\u4e16\u7684\u607b\u9690\u4e4b\u5fc3\u548c\u65e0\u6761\u4ef6\u7684\u7231\u201d\r\n<\/span><span style=\"text-align: initial;font-size: 1em\">Ring the bell and read the script. \u6572\u54cd\u94c3\u58f0\uff0c\u5f00\u59cb\u6717\u8bfb\u6307\u5bfc\u8bed<\/span><\/li>\r\n \t<li>Debrief the exercise - \u201cWould anyone like to share your experience? As we went through the exercise with each category of people, what did you observe?\u201d\r\n<span style=\"text-align: initial;font-size: 1em\">\u5206\u4eab\u7ec3\u4e60\u7684\u611f\u609f-\u201c\u6709\u4eba\u613f\u610f\u5206\u4eab\u4e0b\u4f60\u7684\u4f53\u9a8c\u5417\uff1f\u5f53\u6211\u4eec\u5bf9\u7740\u6bcf\u4e00\u7c7b\u4eba\u7fa4\u505a\u8fd9\u4e2a\u7ec3\u4e60\u7684\u65f6\u5019\uff0c\u4f60\u4f53\u5bdf\u5230\u4e86\u4ec0\u4e48\uff1f\u201d<\/span><\/li>\r\n<\/ol>\r\n<span style=\"text-decoration: underline\"><strong>Debriefing &amp; Sample Scripts \u5c0f\u7ed3\u548c\u793a\u4f8b\u6587\u7a3f<\/strong><\/span>\r\n\r\n<strong>Starting with the Self \u4ece\u81ea\u6211\u5f00\u59cb<\/strong>\r\n<ul>\r\n \t<li>\u201cWas it uncomfortable to begin the loving kindness practice with the self? Although it may be counterintuitive, it does heal and recharge us \u2026 and help us give out the best quality of loving kindness to others \u2026 because it will no longer be coming from a place where we feel wanting or demanding some things from others. How often do we pass on our suffering to others, when we ourselves are unhappy? So, it is ok to start with good intentions for our wellbeing and for us to be free from suffering. We are all capable of freely giving this loving kindness and compassion to ourselves.\u201d\r\n<span style=\"text-align: initial;font-size: 1em\">\u4f60\u5728\u5b9e\u8df5\u6148\u5fc3\u7684\u8fc7\u7a0b\u4e2d\u611f\u89c9\u4e0d\u8212\u670d\u4e86\u6ca1\u6709\uff1f\u867d\u7136\u4f1a\u8fdd\u80cc\u6211\u4eec\u7684\u76f4\u89c9\uff0c\u4f46\u5b83\u786e\u5b9e\u4f1a\u7597\u6108\uff0c\u5e76\u4e14\u4e3a\u6211\u4eec\u5145\u7535\u2026\u5e2e\u52a9\u6211\u4eec\u628a\u6700\u9ad8\u54c1\u8d28\u7684\u6148\u7231\u4e4b\u5fc3\u4f20\u9012\u7ed9\u4ed6\u4eba\u2026\u56e0\u4e3a\u5b83\u4e0d\u518d\u662f\u6e90\u4e8e\u6211\u4eec\u6e34\u6c42\u6216\u9700\u8981\u4ed6\u4eba\u7ed9\u4e0e\u6211\u4eec\u4ec0\u4e48\u7684\u611f\u89c9\u3002\u6709\u591a\u5c11\u6b21\uff0c\u6211\u4eec\u611f\u5230\u4f24\u5fc3\u7684\u65f6\u5019\uff0c\u5c31\u5c06\u8fd9\u4e9b\u75db\u82e6\u90fd\u4f20\u9012\u7ed9\u4ed6\u4eba\uff1f\u6240\u4ee5\uff0c\u4ee5\u81ea\u5df1\u7684\u5e78\u798f\u5b89\u5eb7\u5e76\u8fdc\u79bb\u75db\u82e6\u4e3a\u7f8e\u597d\u610f\u56fe\u5e76\u4f5c\u4e3a\u8d77\u70b9\uff0c\u662f\u5b8c\u5168\u53ef\u4ee5\u7684\u3002\u6211\u4eec\u6bcf\u4e2a\u4eba\u90fd\u6709\u80fd\u529b\u81ea\u7531\u5730\u5c06\u6148\u7231\u4e0e\u540c\u7406\u5fc3\u7ed9\u4e88\u6211\u4eec\u81ea\u5df1\u3002<\/span><\/li>\r\n<\/ul>\r\n<strong>Sending unconditional loving kindness to others\u5411\u4ed6\u4eba\u4f20\u9012\u65e0\u6761\u4ef6\u7684\u7231<\/strong>\r\n<ul>\r\n \t<li>\u201cIn this meditation, we practice extending out our loving kindness and compassion to others. Did you notice any resistance when it comes to people we do not like or may not feel particularly invested in? So this is a practice for overcoming any fused thoughts that may limit our loving kindness and compassion. Unconditional and universal loving kindness and compassion means nobody needs to earn it. We are all capable of freely giving this loving kindness and compassion to others.\u201d\r\n<span style=\"text-align: initial;font-size: 1em\">\u5728\u8fd9\u4e2a\u51a5\u60f3\u7ec3\u4e60\u5f53\u4e2d\uff0c\u6211\u4eec\u7ec3\u4e60\u53bb\u5411\u4ed6\u4eba\u4f20\u64ad\u6211\u4eec\u7684\u6148\u7231\u4e0e\u607b\u9690\u5fc3\u3002\u5728\u4f60\u4f20\u9012\u7684\u5bf9\u8c61\u662f\u4f60\u4e0d\u559c\u6b22\u7684\u4eba\u6216\u4f60\u611f\u89c9\u4e0d\u80fd\u5168\u5fc3\u6295\u5165\u7684\u65f6\u5019\uff0c\u4f60\u662f\u5426\u6ce8\u610f\u5230\u81ea\u5df1\u6709\u4efb\u4f55\u6297\u62d2\uff1f\u56e0\u6b64\uff0c\u8fd9\u662f\u4e00\u4e2a\u53ef\u4ee5\u8ba9\u6211\u4eec\u4e0d\u53bb\u548c\u90a3\u4e9b\u9650\u5236\u6211\u4eec\u6148\u7231\u4e0e\u607b\u9690\u5fc3\u7684\u60f3\u6cd5\u76f8\u878d\u5408\u7684\u7ec3\u4e60\uff0c\u65e0\u6761\u4ef6\u7684\u548c\u666e\u4e16\u7684\u6148\u7231\u4e0e\u607b\u9690\u4e4b\u5fc3\uff0c\u610f\u5473\u7740\u6ca1\u6709\u4eba\u9700\u8981\u53bb\u6323\u5f97\u5b83\u3002\u6211\u4eec\u5b8c\u5168\u6709\u80fd\u529b\u81ea\u7531\u5730\u5c06\u6148\u7231\u4e0e\u607b\u9690\u4e4b\u5fc3\u7ed9\u4e0e\u4ed6\u4eba\u3002<\/span><\/li>\r\n<\/ul>\r\n<strong>Interdependence\u76f8\u4e92\u4f9d\u5b58<\/strong>\r\n<ul>\r\n \t<li>\u201cFurther, as we contemplate deeper about our interconnectedness and become less rigid of \u2018us\u2019 vs. \u2018them\u2019, we realize that we are really practicing loving kindness and compassion for all of us. Conversely, when we practice loving kindness and compassion for all living things, it helps us let go of the usual fusion that make us get angry or become self-centered, and so it makes it easier for us to see that we are actually all interconnected.\u201d\r\n<span style=\"text-align: initial;font-size: 1em\">\u201c\u6b64\u5916\uff0c\u5f53\u6211\u4eec\u66f4\u6df1\u5165\u5730\u601d\u8003\u6211\u4eec\u7684\u76f8\u4e92\u5173\u8054\u6027\uff0c\u5e76\u4e14\u53d8\u5f97\u4e0d\u90a3\u4e48\u4e25\u683c\u5730\u533a\u5206\u2018\u6211\u4eec\u2019\u548c\u2018\u4ed6\u4eec\u2019\u65f6\uff0c\u6211\u4eec\u624d\u53ef\u4ee5\u4f53\u4f1a\u5230\u6211\u4eec\u662f\u771f\u6b63\u5730\u5728\u4e3a\u6240\u6709\u4eba\u4fee\u4e60\u6148\u7231\u4e0e\u607b\u9690\u5fc3\u3002\u53cd\u8fc7\u6765\uff0c\u5728\u4e3a\u6240\u6709\u751f\u547d\u4fee\u70bc\u6148\u7231\u548c\u607b\u9690\u5fc3\u7684\u65f6\u5019\uff0c\u6211\u4eec\u4fbf\u53ef\u4ee5\u6446\u8131\u90a3\u4e9b\u8ba9\u6211\u4eec\u53d8\u5f97\u6124\u6012\u548c\u81ea\u6211\u4e2d\u5fc3\u7684\u5e38\u89c1\u7684\u878d\u5408\uff0c\u6211\u4eec\u4e5f\u56e0\u6b64\u800c\u66f4\u5bb9\u6613\u5730\u770b\u51fa\u6211\u4eec\u5b9e\u9645\u4e0a\u90fd\u662f\u4e92\u76f8\u5173\u8054\u7684\u3002\u201d<\/span><\/li>\r\n<\/ul>\r\n<strong>Call to Action\u547c\u5401\u884c\u52a8<\/strong>\r\n<ul>\r\n \t<li>\u201cBeing more in touch with our values of compassion AND with a wider perspective of interdependence, how can we put this into practice in life? What kinds of actions are you motivated to take?\u201d\r\n<span style=\"text-align: initial;font-size: 1em\">\u5f53\u6211\u4eec\u548c\u81ea\u5df1\u7684\u540c\u60c5\u607b\u9690\u7684\u4ef7\u503c\u89c2\u66f4\u52a0\u5bc6\u5207\uff0c<\/span><strong style=\"text-align: initial;font-size: 1em\">\u5e76\u4e14<\/strong><span style=\"text-align: initial;font-size: 1em\">\u5e26\u7740\u4e92\u76f8\u4f9d\u5b58\u7684\u66f4\u5e7f\u535a\u7684\u89c6\u89d2\uff0c\u6211\u4eec\u8981\u600e\u6837\u628a\u8fd9\u4e9b\u7ed3\u5408\u8fdb\u81ea\u5df1\u7684\u751f\u6d3b\u4e2d\u4fee\u4e60\u4e2d\u5462\uff1f\u4f60\u4f1a\u88ab\u6fc0\u52b1\u7740\u53bb\u91c7\u53d6\u54ea\u4e9b\u884c\u52a8\u5462\uff1f<\/span><\/li>\r\n<\/ul>\r\n<strong>Specific Application \u5177\u4f53\u5e94\u7528<\/strong>\r\n<ul>\r\n \t<li>Stigma \u2013 \u201cHow can we apply loving kindness to ourselves to let go of any internalized stigma? What does our intention of alleviating mental suffering of others motivate us to do?\u201d\r\n<span style=\"text-align: initial;font-size: 1em\">\u6c61\u540d\u5316\u2014\u2014\u201c\u6211\u4eec\u5982\u4f55\u5bf9\u81ea\u5df1\u6148\u7231\u60b2\u60af\uff0c\u5c06\u5185\u5fc3\u7684\u803b\u8fb1\u611f\u653e\u4e0b\uff1f\u800c\u6211\u4eec\u5e2e\u52a9\u4ed6\u4eba\u7f13\u89e3\u5185\u5fc3\u75db\u82e6\u7684\u610f\u613f\u53c8\u4f1a\u9a71\u4f7f\u6211\u4eec\u53bb\u505a\u4e9b\u4ec0\u4e48\u5462\uff1f\u201d<\/span><\/li>\r\n<\/ul>\r\n<span style=\"text-decoration: underline\"><strong>References \u53c2\u8003<\/strong><\/span>\r\n\r\nVenerable Dhammarakkhita. (2001). Metta Bhavana. Buddha Dharma Education Association Inc.","rendered":"<p><span style=\"text-decoration: underline\"><strong>Objectives \u76ee\u6807<\/strong><\/span><\/p>\n<ol>\n<li>Engage participants in being in touch with values of being loving, kind, and compassionate toward themselves and others<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u8ba9\u53c2\u4e0e\u8005\u4e0d\u65ad\u63a5\u89e6\u5bf9\u81ea\u5df1\u548c\u4ed6\u4eba\u6148\u7231\u3001\u5584\u826f\u548c\u540c\u60c5\u7684\u4ef7\u503c\u89c2<\/span><\/li>\n<li>Facilitate participants in becoming aware of their interdependence<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u4fc3\u8fdb\u53c2\u4e0e\u8005\u4e86\u89e3\u4ed6\u4eec\u7684\u76f8\u4e92\u4f9d\u5b58\u6027<\/span><\/li>\n<li>Motivate participants towards caring for self and others<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u6fc0\u52b1\u53c2\u4e0e\u8005\u5173\u5fc3\u81ea\u5df1\u548c\u4ed6\u4eba<\/span><\/li>\n<\/ol>\n<p style=\"font-weight: 400\"><span style=\"text-decoration: underline\"><strong>\u00a0<\/strong><strong>Suggested Time \u5efa\u8bae\u65f6\u95f4<\/strong><\/span><\/p>\n<ul>\n<li>45 minutes \u5206\u949f<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline\"><strong style=\"text-align: initial;font-size: 1em\">Number of Facilitators \u5c0f\u7ec4\u5e26\u9886\u8005\u4eba\u6570<\/strong><\/span><\/p>\n<ul>\n<li>1<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline\"><strong>Brief Description \u7b80\u8ff0<\/strong><\/span><\/p>\n<p style=\"font-weight: 400\">While Metta, compassion meditation, originated in Buddhism, it has become accepted as a beneficial practice for everyone, as this meditative practice cultivates compassion for self and others. In this exercise, the facilitator leads a loving kindness meditation followed by a group discussion. Along with the concept of interdependence, it motivates participants towards taking committed action to promote mental health and care for themselves and others.<br \/>\n\u6148\u60b2\u51a5\u60f3Metta\u8d77\u6e90\u4e8e\u4f5b\u6559\uff0c\u4f46\u5b83\u5df2\u88ab\u63a5\u53d7\u4e3a\u5bf9\u6bcf\u4e2a\u4eba\u90fd\u6709\u76ca\u7684\u7ec3\u4e60\uff0c\u56e0\u4e3a\u8fd9\u79cd\u51a5\u60f3\u57f9\u517b\u4e86\u4eba\u4eec\u5bf9\u81ea\u5df1\u548c\u4ed6\u4eba\u7684\u6148\u60b2\u5fc3\u3002 \u5728\u672c\u7ec3\u4e60\u4e2d\uff0c\u5c0f\u7ec4\u5e26\u9886\u8005\u4f1a\u5bfc\u5f15\u4e00\u4e2a\u6148\u5fc3\u51a5\u60f3\uff0c\u7136\u540e\u8fdb\u884c\u5c0f\u7ec4\u8ba8\u8bba\u3002 \u9664\u4e86\u4e86\u89e3\u76f8\u4e92\u4f9d\u5b58\u7684\u6982\u5ff5\uff0c\u5b83\u8fd8\u5e2e\u52a9\u53c2\u4e0e\u8005\u91c7\u53d6\u627f\u8bfa\u7684\u884c\u52a8\u6765\u4fc3\u8fdb\u5fc3\u7406\u5065\u5eb7\uff0c\u7231\u81ea\u5df1\u548c\u4ed6\u4eba\u3002<\/p>\n<p><span style=\"text-decoration: underline\"><strong>ACE Processes ACE\u6d41\u7a0b<\/strong><\/span><\/p>\n<ul>\n<li><strong>Compassion <\/strong><strong>\u607b\u9690<\/strong><strong>\u5fc3<\/strong><\/li>\n<li><strong>Interdependence <\/strong><strong>\u76f8\u4e92\u4f9d\u5b58<\/strong><\/li>\n<li><strong>Self-as-context <\/strong><strong>\u4ee5\u5df1\u4e3a\u666f<\/strong><\/li>\n<li><strong>Values \u4ef7\u503c\u89c2<\/strong><\/li>\n<li><strong>Defusion \u89e3\u79bb<\/strong><\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline\"><strong>Key Learning Points \u5173\u952e\u5b66\u4e60\u70b9<\/strong><\/span><\/p>\n<ul>\n<li><strong>Loving kindness <\/strong>is being <strong>kind <\/strong>and <strong>compassionate <\/strong>and having <strong>unconditional love, care, and concern <\/strong>for the <strong>wellbeing <\/strong>of a person to be <strong>free from suffering<\/strong>.<br \/>\n<strong style=\"text-align: initial;font-size: 1em\">\u6148\u5fc3<\/strong><span style=\"text-align: initial;font-size: 1em\">\u662f\u6307<\/span><strong style=\"text-align: initial;font-size: 1em\">\u5584\u826f\u3001<\/strong><strong style=\"text-align: initial;font-size: 1em\">\u60b2\u60af<\/strong><span style=\"text-align: initial;font-size: 1em\">\u548c<\/span><strong style=\"text-align: initial;font-size: 1em\">\u62e5\u6709\u65e0\u6761\u4ef6\u7684\u7231<\/strong><span style=\"text-align: initial;font-size: 1em\">\uff0c<\/span><strong style=\"text-align: initial;font-size: 1em\">\u5173\u5fc3<\/strong><span style=\"text-align: initial;font-size: 1em\">\u548c<\/span><strong style=\"text-align: initial;font-size: 1em\">\u5728\u610f<\/strong><span style=\"text-align: initial;font-size: 1em\">\u4e00\u4e2a\u4eba<\/span><strong style=\"text-align: initial;font-size: 1em\">\u514d\u9664\u75db\u82e6<\/strong><span style=\"text-align: initial;font-size: 1em\">\u800c<\/span><strong style=\"text-align: initial;font-size: 1em\">\u8eab\u5fc3\u5065\u5eb7\u3002<\/strong><\/li>\n<li>Loving kindness and compassion for <strong>self <\/strong>is an important starting point for developing loving kindness and compassion for <strong>self and others<\/strong>.<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u5bf9<\/span><strong style=\"text-align: initial;font-size: 1em\">\u81ea\u5df1<\/strong><span style=\"text-align: initial;font-size: 1em\">\u6148\u7231\u53ca\u607b\u9690\u5fc3\u662f\u4e00\u4e2a\u53d1\u5c55\u51fa\u5bf9<\/span><strong style=\"text-align: initial;font-size: 1em\">\u81ea\u5df1\u548c\u4ed6\u4eba<\/strong><span style=\"text-align: initial;font-size: 1em\">\u7684\u7231\u4e0e\u6148\u53ca\u540c\u60c5\u5fc3\u7684\u91cd\u8981\u8d77\u70b9<\/span><\/li>\n<li>Realizing our <strong>interdependence<\/strong> helps us cultivate loving kindness and vice versa.<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u8ba4\u8bc6\u5230\u6211\u4eec\u4e4b\u95f4\u7684\u76f8\u4e92\u4f9d\u5b58\u53ef\u4ee5\u5e2e\u52a9\u6211\u4eec\u57f9\u517b\u7231\u4e0e\u6148\u60b2\uff0c\u53cd\u4e4b\u4ea6\u7136\u3002<\/span><\/li>\n<li><strong>Loving kindness<\/strong> and <strong>interdependence<\/strong> can decrease the negative impact of internalized and social stigma and motivate committed action towards improving the wellbeing of everyone.<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u6148\u5fc3\u548c\u76f8\u4e92\u4f9d\u5b58\u53ef\u4ee5\u51cf\u5c11\u5185\u5316\u4e86\u7684\u548c\u793e\u4f1a\u5316\u7684\u6c61\u540d\u5316\u7684\u5f71\u54cd\uff0c\u6fc0\u53d1\u610f\u5728\u6539\u5584\u6240\u6709\u4eba\u8eab\u5fc3\u5065\u5eb7\u800c\u91c7\u53d6\u7684\u627f\u8bfa\u884c\u52a8<\/span><\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline\"><strong>Materials \u6559\u5b78\u7528\u5177<\/strong><\/span><\/p>\n<ul>\n<li><a href=\"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/chapter\/loving-kindness-meditation-script\/\">Loving Kindness Meditation script <strong>\u6148\u5fc3<\/strong><strong>\u51a5\u60f3\u5f15<\/strong><strong>\u5bfc\u8bed<\/strong><\/a><\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline\"><strong>Instructions &amp; Sample Script \u8bf4\u660e\u548c\u793a\u8303\u6587\u7a3f<\/strong><\/span><\/p>\n<ol>\n<li>Introduction &#8211; \u201cWe will doing a mindfulness exercise called loving kindness. It is about universal compassion and unconditional love for the wellbeing of a person and for that person to be free from suffering.\u201d<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u5f15\u8a00\u2014\u2014\u201c\u6211\u4eec\u5373\u5c06\u5f00\u59cb\u540d\u4e3a\u6148\u5fc3\u6b63\u5ff5\u7684\u7ec3\u4e60\uff0c\u5b83\u662f\u4e3a\u4e86\u67d0\u4e2a\u4eba\u7684\u5e78\u798f\u5b89\u5eb7\uff0c\u548c\u4e3a\u4e86\u6b64\u4eba\u514d\u4e8e\u75db\u82e6\u6323\u624e\uff0c\u800c\u91ca\u653e\u7684\u666e\u4e16\u7684\u607b\u9690\u4e4b\u5fc3\u548c\u65e0\u6761\u4ef6\u7684\u7231\u201d<br \/>\n<\/span><span style=\"text-align: initial;font-size: 1em\">Ring the bell and read the script. \u6572\u54cd\u94c3\u58f0\uff0c\u5f00\u59cb\u6717\u8bfb\u6307\u5bfc\u8bed<\/span><\/li>\n<li>Debrief the exercise &#8211; \u201cWould anyone like to share your experience? As we went through the exercise with each category of people, what did you observe?\u201d<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u5206\u4eab\u7ec3\u4e60\u7684\u611f\u609f-\u201c\u6709\u4eba\u613f\u610f\u5206\u4eab\u4e0b\u4f60\u7684\u4f53\u9a8c\u5417\uff1f\u5f53\u6211\u4eec\u5bf9\u7740\u6bcf\u4e00\u7c7b\u4eba\u7fa4\u505a\u8fd9\u4e2a\u7ec3\u4e60\u7684\u65f6\u5019\uff0c\u4f60\u4f53\u5bdf\u5230\u4e86\u4ec0\u4e48\uff1f\u201d<\/span><\/li>\n<\/ol>\n<p><span style=\"text-decoration: underline\"><strong>Debriefing &amp; Sample Scripts \u5c0f\u7ed3\u548c\u793a\u4f8b\u6587\u7a3f<\/strong><\/span><\/p>\n<p><strong>Starting with the Self \u4ece\u81ea\u6211\u5f00\u59cb<\/strong><\/p>\n<ul>\n<li>\u201cWas it uncomfortable to begin the loving kindness practice with the self? Although it may be counterintuitive, it does heal and recharge us \u2026 and help us give out the best quality of loving kindness to others \u2026 because it will no longer be coming from a place where we feel wanting or demanding some things from others. How often do we pass on our suffering to others, when we ourselves are unhappy? So, it is ok to start with good intentions for our wellbeing and for us to be free from suffering. We are all capable of freely giving this loving kindness and compassion to ourselves.\u201d<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u4f60\u5728\u5b9e\u8df5\u6148\u5fc3\u7684\u8fc7\u7a0b\u4e2d\u611f\u89c9\u4e0d\u8212\u670d\u4e86\u6ca1\u6709\uff1f\u867d\u7136\u4f1a\u8fdd\u80cc\u6211\u4eec\u7684\u76f4\u89c9\uff0c\u4f46\u5b83\u786e\u5b9e\u4f1a\u7597\u6108\uff0c\u5e76\u4e14\u4e3a\u6211\u4eec\u5145\u7535\u2026\u5e2e\u52a9\u6211\u4eec\u628a\u6700\u9ad8\u54c1\u8d28\u7684\u6148\u7231\u4e4b\u5fc3\u4f20\u9012\u7ed9\u4ed6\u4eba\u2026\u56e0\u4e3a\u5b83\u4e0d\u518d\u662f\u6e90\u4e8e\u6211\u4eec\u6e34\u6c42\u6216\u9700\u8981\u4ed6\u4eba\u7ed9\u4e0e\u6211\u4eec\u4ec0\u4e48\u7684\u611f\u89c9\u3002\u6709\u591a\u5c11\u6b21\uff0c\u6211\u4eec\u611f\u5230\u4f24\u5fc3\u7684\u65f6\u5019\uff0c\u5c31\u5c06\u8fd9\u4e9b\u75db\u82e6\u90fd\u4f20\u9012\u7ed9\u4ed6\u4eba\uff1f\u6240\u4ee5\uff0c\u4ee5\u81ea\u5df1\u7684\u5e78\u798f\u5b89\u5eb7\u5e76\u8fdc\u79bb\u75db\u82e6\u4e3a\u7f8e\u597d\u610f\u56fe\u5e76\u4f5c\u4e3a\u8d77\u70b9\uff0c\u662f\u5b8c\u5168\u53ef\u4ee5\u7684\u3002\u6211\u4eec\u6bcf\u4e2a\u4eba\u90fd\u6709\u80fd\u529b\u81ea\u7531\u5730\u5c06\u6148\u7231\u4e0e\u540c\u7406\u5fc3\u7ed9\u4e88\u6211\u4eec\u81ea\u5df1\u3002<\/span><\/li>\n<\/ul>\n<p><strong>Sending unconditional loving kindness to others\u5411\u4ed6\u4eba\u4f20\u9012\u65e0\u6761\u4ef6\u7684\u7231<\/strong><\/p>\n<ul>\n<li>\u201cIn this meditation, we practice extending out our loving kindness and compassion to others. Did you notice any resistance when it comes to people we do not like or may not feel particularly invested in? So this is a practice for overcoming any fused thoughts that may limit our loving kindness and compassion. Unconditional and universal loving kindness and compassion means nobody needs to earn it. We are all capable of freely giving this loving kindness and compassion to others.\u201d<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u5728\u8fd9\u4e2a\u51a5\u60f3\u7ec3\u4e60\u5f53\u4e2d\uff0c\u6211\u4eec\u7ec3\u4e60\u53bb\u5411\u4ed6\u4eba\u4f20\u64ad\u6211\u4eec\u7684\u6148\u7231\u4e0e\u607b\u9690\u5fc3\u3002\u5728\u4f60\u4f20\u9012\u7684\u5bf9\u8c61\u662f\u4f60\u4e0d\u559c\u6b22\u7684\u4eba\u6216\u4f60\u611f\u89c9\u4e0d\u80fd\u5168\u5fc3\u6295\u5165\u7684\u65f6\u5019\uff0c\u4f60\u662f\u5426\u6ce8\u610f\u5230\u81ea\u5df1\u6709\u4efb\u4f55\u6297\u62d2\uff1f\u56e0\u6b64\uff0c\u8fd9\u662f\u4e00\u4e2a\u53ef\u4ee5\u8ba9\u6211\u4eec\u4e0d\u53bb\u548c\u90a3\u4e9b\u9650\u5236\u6211\u4eec\u6148\u7231\u4e0e\u607b\u9690\u5fc3\u7684\u60f3\u6cd5\u76f8\u878d\u5408\u7684\u7ec3\u4e60\uff0c\u65e0\u6761\u4ef6\u7684\u548c\u666e\u4e16\u7684\u6148\u7231\u4e0e\u607b\u9690\u4e4b\u5fc3\uff0c\u610f\u5473\u7740\u6ca1\u6709\u4eba\u9700\u8981\u53bb\u6323\u5f97\u5b83\u3002\u6211\u4eec\u5b8c\u5168\u6709\u80fd\u529b\u81ea\u7531\u5730\u5c06\u6148\u7231\u4e0e\u607b\u9690\u4e4b\u5fc3\u7ed9\u4e0e\u4ed6\u4eba\u3002<\/span><\/li>\n<\/ul>\n<p><strong>Interdependence\u76f8\u4e92\u4f9d\u5b58<\/strong><\/p>\n<ul>\n<li>\u201cFurther, as we contemplate deeper about our interconnectedness and become less rigid of \u2018us\u2019 vs. \u2018them\u2019, we realize that we are really practicing loving kindness and compassion for all of us. Conversely, when we practice loving kindness and compassion for all living things, it helps us let go of the usual fusion that make us get angry or become self-centered, and so it makes it easier for us to see that we are actually all interconnected.\u201d<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u201c\u6b64\u5916\uff0c\u5f53\u6211\u4eec\u66f4\u6df1\u5165\u5730\u601d\u8003\u6211\u4eec\u7684\u76f8\u4e92\u5173\u8054\u6027\uff0c\u5e76\u4e14\u53d8\u5f97\u4e0d\u90a3\u4e48\u4e25\u683c\u5730\u533a\u5206\u2018\u6211\u4eec\u2019\u548c\u2018\u4ed6\u4eec\u2019\u65f6\uff0c\u6211\u4eec\u624d\u53ef\u4ee5\u4f53\u4f1a\u5230\u6211\u4eec\u662f\u771f\u6b63\u5730\u5728\u4e3a\u6240\u6709\u4eba\u4fee\u4e60\u6148\u7231\u4e0e\u607b\u9690\u5fc3\u3002\u53cd\u8fc7\u6765\uff0c\u5728\u4e3a\u6240\u6709\u751f\u547d\u4fee\u70bc\u6148\u7231\u548c\u607b\u9690\u5fc3\u7684\u65f6\u5019\uff0c\u6211\u4eec\u4fbf\u53ef\u4ee5\u6446\u8131\u90a3\u4e9b\u8ba9\u6211\u4eec\u53d8\u5f97\u6124\u6012\u548c\u81ea\u6211\u4e2d\u5fc3\u7684\u5e38\u89c1\u7684\u878d\u5408\uff0c\u6211\u4eec\u4e5f\u56e0\u6b64\u800c\u66f4\u5bb9\u6613\u5730\u770b\u51fa\u6211\u4eec\u5b9e\u9645\u4e0a\u90fd\u662f\u4e92\u76f8\u5173\u8054\u7684\u3002\u201d<\/span><\/li>\n<\/ul>\n<p><strong>Call to Action\u547c\u5401\u884c\u52a8<\/strong><\/p>\n<ul>\n<li>\u201cBeing more in touch with our values of compassion AND with a wider perspective of interdependence, how can we put this into practice in life? What kinds of actions are you motivated to take?\u201d<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u5f53\u6211\u4eec\u548c\u81ea\u5df1\u7684\u540c\u60c5\u607b\u9690\u7684\u4ef7\u503c\u89c2\u66f4\u52a0\u5bc6\u5207\uff0c<\/span><strong style=\"text-align: initial;font-size: 1em\">\u5e76\u4e14<\/strong><span style=\"text-align: initial;font-size: 1em\">\u5e26\u7740\u4e92\u76f8\u4f9d\u5b58\u7684\u66f4\u5e7f\u535a\u7684\u89c6\u89d2\uff0c\u6211\u4eec\u8981\u600e\u6837\u628a\u8fd9\u4e9b\u7ed3\u5408\u8fdb\u81ea\u5df1\u7684\u751f\u6d3b\u4e2d\u4fee\u4e60\u4e2d\u5462\uff1f\u4f60\u4f1a\u88ab\u6fc0\u52b1\u7740\u53bb\u91c7\u53d6\u54ea\u4e9b\u884c\u52a8\u5462\uff1f<\/span><\/li>\n<\/ul>\n<p><strong>Specific Application \u5177\u4f53\u5e94\u7528<\/strong><\/p>\n<ul>\n<li>Stigma \u2013 \u201cHow can we apply loving kindness to ourselves to let go of any internalized stigma? What does our intention of alleviating mental suffering of others motivate us to do?\u201d<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u6c61\u540d\u5316\u2014\u2014\u201c\u6211\u4eec\u5982\u4f55\u5bf9\u81ea\u5df1\u6148\u7231\u60b2\u60af\uff0c\u5c06\u5185\u5fc3\u7684\u803b\u8fb1\u611f\u653e\u4e0b\uff1f\u800c\u6211\u4eec\u5e2e\u52a9\u4ed6\u4eba\u7f13\u89e3\u5185\u5fc3\u75db\u82e6\u7684\u610f\u613f\u53c8\u4f1a\u9a71\u4f7f\u6211\u4eec\u53bb\u505a\u4e9b\u4ec0\u4e48\u5462\uff1f\u201d<\/span><\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline\"><strong>References \u53c2\u8003<\/strong><\/span><\/p>\n<p>Venerable Dhammarakkhita. (2001). Metta Bhavana. Buddha Dharma Education Association Inc.<\/p>\n","protected":false},"author":486,"menu_order":4,"template":"","meta":{"pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-638","chapter","type-chapter","status-publish","hentry"],"part":587,"_links":{"self":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters\/638","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/users\/486"}],"version-history":[{"count":10,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters\/638\/revisions"}],"predecessor-version":[{"id":1071,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters\/638\/revisions\/1071"}],"part":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/parts\/587"}],"metadata":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters\/638\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/media?parent=638"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapter-type?post=638"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/contributor?post=638"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/license?post=638"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}