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The Secret of Happiness: Let It Find You (But Make the Effort)

Excellence vs. Perfection

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Conflict in the Workplace

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Promoting Healthy Behavior Change

10 Common Errors in CBT

What to Do When Your Jealousy Threatens to Destroy Your Marriage

Rejection Sensitivity, Irrational Jealousy and Impact on Relationships

For Women Only: How to Have the Relationship of Your Dreams

What to Do When Your Partner's Jealousy Threatens to Destroy Your Relationship

Making Attributions for a Healthier Attitude

Happiness is An Attitude

Thinking Your Way to a Healthy Weight

Guide to How to Set Achieveable Goals

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The Pillars of the Self-Concept: Self-Esteem and Self-Efficacy

Catastrophe? Or Inconvenience?

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Change Yourself--Don't Wait for the World to Change

Loving Kindness Meditation

Self-Esteem Exercise

Meadow Relaxation

Rainy Autumn Morning

Energizing Audios

Quick Stress Relief

Thinking Your Way to a Healthy Weight

Lies You Were Told

Choosing Happiness

Lotus Flower Relaxation

Audio Version of Article: Crazy-Makers: Passive-Aggressive People

Audio Version of Article: Why Are People Mean? Don't Take It Personally!

Audio Version of Article: Happiness Is An Attitude

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Kindle Books by Dr. Monica Frank





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Probability and OCD

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Loving Kindness Meditation

If you use these audios, please support their development. Just $1 for each audio you use could greatly help with creating more audios!




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Loving Kindness Meditation with music

If you use these audios, please support their development. Just $1 for each audio you use could greatly help with creating more audios!





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Loving Kindness Meditation

Audio meditation using the Buddhist psychology method of Loving Kindness. This method helps you to develop a more positive attitude towards others and towards all things. The positive attitude developed with the use of this meditation will help you to feel better about yourself as well.

Although Buddhist psychology uses the meditations from Buddhism, these meditations are not a religious practice but a way of approaching life that creates greater inner peace and contentment.

When you listen to a meditation, don't try to force the feelings but just allow yourself to experience it. If other thoughts distract you, just allow yourself to refocus very gently back to the meditation. Over time you will find yourself more able to focus and experience it to greater levels.

Do not use while operating a car!

TRANSCRIPT

Transcript: Loving Kindness Meditation

This meditation comes from the Buddhist practice of loving kindness which is to focus positive thoughts towards others. It can be used as a daily meditation. It is particularly helpful if you tend to have negative thoughts or reactions to others.

You may begin by focusing mindfully on your breath. Notice each breath as you inhale.....and exhale. Focus on the experience of each breath....how it feels as you bring air into your body...how the muscles in your chest and abdomen expand...the sound of the breath...even the temperature of the air as you inhale. Notice the feel of each breath as you exhale...how your muscles release and relax...what the air feels like as it leaves your body.

Now, as you continue this gentle, mindful breathing, think of someone close to you, someone for whom you generally have strong positive feelings. Picture this person in your mind. As you continue your breathing, think of this person and wish this person the following three times:

May you be safe.

May you be healthy.

May you be happy.

May you be at peace.

Now, continuing to breath mindfully, think of a friend or family member. Picture this person in your mind. As you continue your breathing, think of this person and wish this person the following:

May you be safe.

May you be healthy.

May you be happy.

May you be at peace.

As you continue your gentle, mindful breathing, think of an acquaintance or a stranger—maybe someone you have only encountered in passing. Picture this person in your mind. As you continue your breathing, think of this person and wish this person the following:

May you be safe.

May you be healthy.

May you be happy.

May you be at peace.

Now, as you continue your mindful breathing, think of yourself. Picture yourself in your mind. As you breath gently and quietly, wish yourself the following:

May I be safe.

May I be healthy.

May I be at happy.

May I be at peace.

Continuing to breath quietly and mindfully, think of an adversary—someone for whom you have strong negative feelings or reactions. This may be a person with whom you have had long-standing problems or someone you just briefly encountered. Picture this person in your mind. As you continue your breathing, think of this person and wish this person the following:

May you be safe.

May you be healthy.

May you be happy.

May you be at peace.

As you continue your mindful breathing, think of a group of people. This may be a group associated with positive feelings or with negative feelings, whatever you choose. Picture this group in your mind. As you continue your breathing, think of this group and wish them the following:

May they be safe.

May they be healthy.

May they be happy.

May they be at peace.

Continuing to breath gently and mindfully, think of the entire world...all people. Allow yourself to picture all people and all things...you may have mixed feelings. Just allow yourself to continue your breathing, think of all people everywhere and everything in the entire world and wish them the following:

May they be safe.

May they be healthy.

May they be happy.

May they be at peace.

Whenever you are ready, you may very gently come back to full awareness, open your eyes and carry these feelings with you throughout the day.





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