On Sunday I attended a life-changing daylong Insight Meditation retreat at Spirit Rock with Phillip Moffitt.
I’ve meditated for years but have had no formal education around it. One of the practices that most stuck with me was the 2500 year-old Metta Meditation or loving-kindness meditation practice, and I want to share it with you today.
In this practice we brought an image of ourselves to mind and repeated these words:
May I be safe.
May I be happy.
May I be healthy.
May I be able to support myself with ease.
We repeated these phrases to ourselves a number of times, and then we brought another person to mind – someone in our lives who’s influenced us and cared for us deeply, and repeated the words as if we were saying the phrases directly to them.
Lastly, it was suggested that we practice this daily, and eventually, extend the mantras out to everyone everywhere -even people who’ve been the most difficult and challenging in our lives – wishing them well, and that they too be filled with love, joy and peace.
After sitting in this way, I felt a deeper sense of serenity and connectedness to myself and to the whole of humanity, and it really made me want to keep on going with it.
So I’ve been practicing daily, morning and night, as well as when I am receiving acupuncture, or taking a bath, and it’s really providing me with a sense of calm throughout my day…
I also feel strongly that directing this practice towards people or organizations that test our boundaries is especially important during the trying state that we are in as a society and politically at this time.
It’s not easy to wish love, joy, and peace to those who trigger us, challenge us and outwardly express so much hatred and destruction towards humanity…but I know deep in my bones that responding with hate, violence and anger is a recipe for more hate.
You with me? Ready to spread the love to the masses…or at least to your sweet self?
If so, I invite you to join me in a daily loving-kindness meditation practice.
It’s not too difficult – the biggest piece is just prioritizing the time – then find a comfortable seated position, close your eyes, try your best to quiet your mind, and say the phrases above to yourself repeatedly for a few minutes.
Start with 5 minutes first thing in the morning and eventually you can work your way up to 20 a couple times a day. And if you have a tough time freeing your mind when attempting meditation, having these mantras to focus on will help.
Alright beautiful! Enjoy this sweet practice and feel free to share your results in the comments section.
Always with love,