The ObservatoryA kind wish
A classic warmth exercise (metta) that directs kindness toward yourself, someone you love, and someone who is difficult right now
How it works
This moment is an old exercise in directing warmth outward, in words, to yourself and to others. You do not need to feel the warmth right away. It is enough to say the words and see what happens.
Session in 9 steps, about 9 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.
Try PremiumThe rest of the text and the exercise are part of Premium. You try everything for 7 days with no card, and can cancel whenever you like. Sign in if you already have an account.
Why does it work?
In meta-analyses, loving-kindness meditation (metta) gave moderate effects on depression, self-compassion and positive emotions compared with doing nothing; against other active practices the difference is less certain (Galante et al. 2014; Zeng et al. 2015). A few minutes increased feelings of connection with strangers in the laboratory (Hutcherson et al. 2008). If the words feel artificial, that is expected.
Account, your first assessment with the hexagon and one new measurement every quarter are free. The rest is part of Premium: SEK 99 a month or SEK 699 a year, VAT included.
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