Episode 16: Gratitude During The Holidays & The Evidence-Based Benefits of Loving-Kindness Meditation with Lineliz Vassallo
Gratitude is without a doubt one of my favorite topics to discuss and just experience in general for so many reasons really, but the main one is it’s been such an incredible game changer in my performance and overall health.
Don’t take my word for it though - there are plenty of studies that have produced a bunch of evidence on not only the mental and emotional benefits of gratitude, but also on your overall health, performance, and relationships.
Sounds awesome - how do I get more of that in my life?
Glad you asked!
In today’s episode, mindfulness and meditation teacher, speaker, and writer, Lineliz Vassallo, returns to chat with us about how practicing a loving-kindness meditation can help you cultivate a sense of gratitude and overall well-being and connection to those around you during this holiday season and throughout the year in general.
Here’s a brief overview of the episode:
[05:31] What having gratitude during the holiday season really means
[10:25] How to do a loving-kindness meditation as a beginner without it feeling fake
[15:22] The HeartMath Institute and visual evidence of the effects that genuine gratitude has on your HRV
[20:45] Forgiveness and advancing your loving-kindness meditation practice to heal from trauma
[27:40] Evidence-based research for loving-kindness meditation and the benefits it has for our mental, emotional, and physical health and our immune system
[32:13] The importance of having empathy as a leader in the professional world and in the health and medical industries
[38:08] How to cultivate gratitude in children for parents and teachers
[47:59] Lineliz’s upcoming virtual retreat for entrepreneurs, Bad Bunny, and other fun projects on the horizon
Links Mentioned In this Episode:
Episode 3: Mental Health and Conquering Your Inner Critic with Lineliz Vassallo
Fredrickson BL, Cohn MA, Coffey KA, Pek J, Finkel SM. Open hearts build lives: positive emotions, induced through loving-kindness meditation, build consequential personal resources. J Pers Soc Psychol. 2008 Nov;95(5):1045-1062. doi: 10.1037/a0013262. PMID: 18954193; PMCID: PMC3156028.
Hutcherson CA, Seppala EM, Gross JJ. Loving-kindness meditation increases social connectedness. Emotion. 2008 Oct;8(5):720-4. doi: 10.1037/a0013237. PMID: 18837623.
Pace TW, Negi LT, Adame DD, Cole SP, Sivilli TI, Brown TD, Issa MJ, Raison CL. Effect of compassion meditation on neuroendocrine, innate immune and behavioral responses to psychosocial stress. Psychoneuroendocrinology. 2009 Jan;34(1):87-98. doi: 10.1016/j.psyneuen.2008.08.011. Epub 2008 Oct 4. PMID: 18835662; PMCID: PMC2695992.
