Meditation could be good, but devoting seventeen seconds to generate a loving and wise intention, just prior to meditation, could make it even better. The recitation of “The Four Immeasurables” fits the bill. Endorsed by the fourteenth Dalai Lama of Tibet, it has many variations. Here is a version I love:
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“May everyone be free from stress,
may everyone be happy.
May no one ever be separated
from their happiness.
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May everyone have balance,
from the tyranny of hating, craving, and clinging freed!”
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The first four lines invoke the three universal desires, stimulating the neural pathways of empathy shared by every healthy mammal. The final two lines harness the momentum of our compassion to fuel the wisdom that recognizes the potential of hating, craving, and clinging to exacerbate stress.
Recite or chant the Four Immeasurables just before your daily meditation for seven consecutive days that you too could meditate like a Jedi.
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