Bach Flower Remedy Of The Month: Rock Water

I am sure some of you may be wondering how the Bach Flower Remedies fit into the vision of The Heart Of Awakening Blog.  The mission of The Heart Of Awakening Blog is to support:

Living from the Heart

Embodying Awareness, Authenticity and Purpose

Integrating a Holistic Approach to Being

Embracing the Interconnectedness of All Things

Honoring and Respecting the Sacredness of Life

The actualization of this is done through sharing explorations, ideas, and tools that support this vision.  I have found the Bach Flower Remedies to be one of the most powerful tools for transformation.  I use them personally in an ongoing way and also in my sessions with clients.  I see the benefit of the remedies as essentially being three-fold:

1)   The Bach Flower Remedies provide vibrational and energetic support that facilitates a strengthening of our overall energy field; this is the case with all flower essences, which in some ways work similarly to homeopathic medicine.  This type of support is critical in the world we live in today where we encounter toxic, unbalanced and chaotic energies often on a moment by moment basis.  Finding ways that stabilize our energy fields is necessary for us to move into a place of greater authenticity, wholeness and soul purpose.

2)   The Bach Flower Remedies in particular are one of the best tools I have found, both personally and professionally, to support balance in the emotions and the emotional energy body.  Each specific remedy addresses an emotional state or personality trait that is out of balance or is taking us out of alignment with our soul purpose.  The remedies bring in a positive energy or vibration to help transmute a negative feeling or state.  For example, if we are experiencing fear, a remedy that would address that might bring in the quality of peacefulness or calm to our energy field and begin to transmute our feelings of fear.  In a sense, this is very similar to working with affirmations, except we are benefitting from the vibrationally energy of the flowers and mother earth’s vibrational force.

3)   One of the other reasons I feel so strongly about the Bach Flower Remedies as a tool for transformation is the process of self-reflection and deepening in a self-awareness that arises as one works with the remedies.  I often utilize a Bach Flower assessment as the primary discovery process in my work with clients as it provides a clear, workable framework for identifying patterns, feelings and beliefs an individual is carrying.  Also, this is a very collaborative process and it gives an individual the opportunity to self-reflect and self-identify areas of imbalance or disharmony in their lives.  Both through assessment and actually working with the remedies as a treatment, individuals deepen in self-awareness and begin to cultivate their own process of transformation and healing.

Last month we focused on Pine, which is the remedy of the inner critic.  This month’s remedy is Rock Water, which can have some overlap with Pine; many of the remedies do have crossover properties and subtle variations, as we do as human beings.  Interestingly, Rock Water is the only one of the Bach Flower Remedies that is not actually a flower but rather is water from a natural spring that is protected by nature and unaffected by our modern world; it is often known as a healing source.

According to Dr. Bach, Rock Water is indicated for:

“Those who are very strict in their way of living.  They deny themselves many of the joys and pleasures in life because they consider it may interfere with their work.  They are hard masters to themselves.  They wish to be well and strong and active, and will do anything, which they believe will keep them so.  They hope to be examples which will appeal to others who then may follow their ideas and be better as a result.” (The Twelve Healers, p.23)

In a previous post, From Comparison To Compassion, I compared Larch, Pine and Rock Water, in relation to patterns of perfectionism, which is clearly a key component of the Rock Water type that is evident from Dr. Bach’s description above.  It is these very high standards and ideals that drive someone with a Rock Water personality or pattern to push so very hard.  One of the biggest patterns someone needing this remedy exhibits is a feeling that there is always pressure that something needs to be done.  This is so strong, to the degree that a person is really never feel able to relax fully.

In addition to perfectionism is another aspect, which is actually the pattern of “Drive” itself.  There are several remedies, which we might include in a category of drive remedies; this includes Rock Water, Vine, Vervain and Impatiens.  Being driven is something that can be an asset and is certainly viewed as a strong point is our society.  However, just like everything else, our “drive” needs to be in balance.  If we are too driven, we can easily deplete our energy and may not be able to achieve our goals and even if we do, we may not be able to enjoy them as we proceed on to the next task.  For this reason, Rock Water types may be known as “harsh taskmasters unto themselves.”

As I shared in the overview of the remedies above, balance is a key component in transformation, healing and living a life of joy and ease.  Rock Water is highly beneficial in returning a person who is over-driven, steeped in perfectionism, high standards and rigidity to a place of balance and ease.

Here are some questions to help consider if Rock Water may be beneficial for you:

• Are you extremely hard on yourself?
• Do you push yourself really hard?
• Do you have enough fun?
• Do you always feels pressure that something needs to be done?
• Are you strict in your way of living, denying yourself many of the joys and pleasures of life?
• Do you have very high ideals, standards and expectations?
• Are you a perfectionist?
• Do you experience mental rigidity?
• Do you believe that worldly desires inhibit spiritual development?
• Do you experience a lot of tension and stress in your physical body?
• Do you tend to adhere to a particular dogma or discipline even when it is not really working for you or causing considerable distress?

Some of the positive qualities that the Rock Water remedy may bring include:

• Adaptability
• Open-mindedness
• Realistic expectations
• Balanced self-discipline
• Ability to relax and enjoy life more fully
• Becoming kinder and gentler with oneself
• Learning to have fun

It’s funny that I felt to bring this remedy in just as summer begins.  It feels like the perfect time to let go a little and if this remedy seems beneficial, it could be a great exploration to see what “fun” Summer might be like with a little less pressure to get it all done.  Also, it is often in heat of summer that we go into the water to cool off and refresh.  The Rock Water remedy offers us a way to let go on an inner level, to relax and refresh, and become more fluid with the flow of life, like water itself.

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For additional information on the Bach Flower Remedies and Dr. Edward Bach, visit http://www.bachcentre.com.

If you are interested in a Bach Flower Remedy Consultation & Treatment, I offer these sessions in Annapolis, MD, by phone or by Skype.  I have found the Bach Flower Remedies to be one of the most beneficial transformational and healing tools that I utilize both personally and in my holistic healing practice.   I have worked with the Bach Flowers for over 15 years and I am a Bach Flower Registered Practitioner through the Bach Centre, home of Dr. Edward Bach.  Please feel free to visit my website or contact me if you would like to explore how the Bach Flower Remedies and an Integrative Transformational Approach may benefit your own process of transformation and healing.  (www.bethterrence.com)

Also, you might like to explore the following posts on the Bach Flower Remedies:

The Bach Flower Remedies: A Tool For Transformation

Visionary Voices: Dr. Edward Bach

Bach Flower Remedies For 2012 Transitions: Walnut

Bach Flower Of The Month: Agrimony

Also, these posts may be helpful:

Transforming Your Inner Critic Into Your Inner Cheerleader

7 Ways To Cultivate Love & Compassion For Yourself

As I Began To Love Myself: Reflections On A Self-Love Poem By Charlie Chaplin

It’s so interesting how when one journey completes a new one emerges.  On the last day of May Is For Metta 2013, I was preparing to lead a workshop on Transforming Your Inner Critic Into Your Inner Cheerleader the following day at a women’s recovery retreat.  One of the points I share in that workshop focuses on loving ourselves as a key to healing and transformation, which is at heart of my personal journey and my work.  It is a major focus here on The Heart Of Awakening Blog as well.  I often like to close my workshops and gatherings with a poem and although I had one in mind, for some reason, I felt to google “self-love poems”.  I was surprised to find a poem by Charlie Chaplin on this subject, but as I read it, I was just amazed and inspired.

I ended up sharing the poem with my writing group a few days later and we were all really touched by it in a deep way.   What emerged was the idea to use this poem as a practice.  So for as long as it takes, we will be working with one stanza a week as a prompt for writing and for life.   We are just coming to the end of the first week and I have found this prompt to be a great catalyst for self-exploration as well as writing.  The focus of the first stanza is on Authenticity and is as follows:

“As I began to love myself I found that anguish and emotional suffering are only warning signs that I was living against my own truth.  Today, I know, this is “AUTHENTICITY”.”

Although the concept that Chaplin shared is not new to me, by holding that awareness in the forefront of my consciousness, I found was more able to recognize when I was in a place of alignment and when perhaps, I was going against my truth.  I wasn’t focused on changing anything specifically at this time, rather, my focus was just about noticing when I felt anguish or emotions arising and what that was about.  It was almost like the breath in meditation.  Each time I felt something, I checked in with myself.  I believe one of the great “dis-eases” in our modern world, and perhaps, one that causes many of our illness and imbalances both individually and societally, is our disconnection from our feelings.

It is a very common experience to learn or be taught to suppress and override our feelings and it takes practice to begin to allow them to just be.  I found this exploration really helped with that practice and in a way that I was not attached to changing or working with the emotions but just noticing.  That’s all it really takes to allow one’s feelings.  I shared a bit about this exploration in a guest blog post on the Heal My Voice Blog.   Here is a link to that post, “A Journey Into Awakening”.

I’ll be sharing more as this exploration continues.  Feel free to join in as you feel to and as always, your thoughts, feelings and reflections are always welcome here or on HOA’s Facebook Page, too.

Here is the full poem for you to read:

As I Began To Love Myself By Charlie Chaplin

As I began to love myself I found that anguish and emotional suffering are only warning signs that I was living against my own truth.  Today, I know, this is “AUTHENTICITY”.

As I began to love myself I understood how much it can offend somebody if I try to force my desires on this person, even though I knew the time was not right and the person was not ready for it, and even though this person was me.  Today I call it “RESPECT”.

As I began to love myself I stopped craving for a different life, and I could see that everything that surrounded me was inviting me to grow.  Today I call it “MATURITY”.

As I began to love myself I understood that at any circumstance, I am in the right place at the right time, and everything happens at the exactly right moment.  So I could be calm.  Today I call it “SELF-CONFIDENCE”.

As I began to love myself I quit stealing my own time, and I stopped designing huge projects for the future.  Today, I only do what brings me joy and happiness, things I love to do and that make my heart cheer, and I do them in my own way and in my own rhythm.  Today I call it “SIMPLICITY”.

As I began to love myself I freed myself of anything that is no good for my health – food, people, things, situations, and everything that drew me down and away from myself.  At first I called this attitude a healthy egoism.  Today I know it is “LOVE OF ONESELF”.

As I began to love myself I quit trying to always be right, and ever since I was wrong less of the time.  Today I discovered that is “MODESTY”.

As I began to love myself I refused to go on living in the past and worrying about the future.  Now, I only live for the moment, where everything is happening.  Today I live each day, day by day, and I call it “FULFILLMENT”.

As I began to love myself I recognized that my mind can disturb me and it can make me sick.  But as I connected it to my heart, my mind became a valuable ally.  Today I call this connection “WISDOM OF THE HEART”.

We no longer need to fear arguments, confrontations or any kind of problems with ourselves or others. Even stars collide, and out of their crashing new worlds are born. Today I know “THAT IS LIFE”!

Day 31 ~ May Is For Metta 2013: A Path To Oneness

“Reaching a state of compassion is the ultimate gift we give ourselves as human beings.  It is knowing and feeling that all power is within us and that none is vested outside of us – neither in material things nor in the circumstance of our lives.  Compassion comes from loving ourselves so completely that we see and feel others only through that love.  In a state of compassion, Oneness is our reality.” ~ Arnold Patent

Wow!  We did it.  How does it feel to have devoted 31 Days of your life to cultivating loving-kindness and compassion for ourselves, others and the world?  The word “Devotee” comes to mind here, which according to the Oxford Dictionary connotes:

• a person who is very interested in and enthusiastic about someone or something: a devotee of Lewis Carroll
• a strong believer in a particular religion or god: devotees of Krishna

We sometimes hear the term used when someone follows a particular guru, teacher or religion, but what if we choose to follow loving-kindness and compassion as our guide?  I have often heard the Dalai Lama quoted as saying, “My religion is very simple.  My religion is kindness.”   This is not to say that we cannot have our structured religions or beliefs, but the heart of our human experience is about the essence of who we are and not the structure.  As Arnold Patent touches on above, it’s not about the material, the circumstances or even the way we live our lives, it’s about knowing and feeling what lies within and connecting with the Oneness that is our true nature.  And, it is by practicing that we can develop the “muscles” to experience Oneness.

I was excited to come across an article during our practice time which shares about research at the University Of Wisconsin on loving-kindness practice and how it transforms us.  This research has been going on for some time and what has been found is that as we practice loving-kindness, we are actually retraining our brain.  I love it when science comes on board and show us what spirituality has known for so long.  More recent research has focused on assessing loving-kindness practice by evaluating a shift to more altruistic tendencies as an indicator.  Researcher Helen Weng says this,

“Our fundamental question was, ‘Can compassion be trained and learned in adults?  Can we become more caring if we practice that mindset?  Our evidence points to yes… It’s kind of like weight training.  Using this systematic approach, we found that people can actually build up their compassion ‘muscle’ and respond to others’ suffering with care and a desire to help.”

One of the aspects that was noted was that the practice actually helps people to regulate their emotions in a new way.  In the research, this was reflected by certain changes in the brain and in the ability to respond in a more compassionate way.  Part of this has to do with what we have learned from our practice alone, that as we deepen our ability to experience loving-kindness and compassion, we become more able to hold the space for other’s suffering as well as for the uncomfortable feelings that arise within ourselves.  This is often where might have had the tendency to turn away or close our hearts.  Thanks to Metta, we have the ability to open and to transform in each moment.  How beautiful!

If you’d like to learn more about research loving-kindness and other explorations in meditation, visit UW’s Center For Investigating Healthy Minds.

Daily Practice:  Do you foundational practices.  As you begin your practice today, take a few moments to reflect on any changes you may have experienced since you began May is for Metta.  How has your ability to connect with and generate the qualities of loving-kindness and compassion evolved?  Spend some time in your circle of loving beings or imagining a time you were held in unconditional love.  Really allow yourself to feel those energies enveloping you.  When you feel ready, repeat the phrases for yourself:

• May I be happy.
• May I be peaceful.
• May I be free of suffering.
• May I have ease of well-being.

As we conclude our practice, choose someone from each of the individual categories whom you have already practiced for during May is for Metta and offer Metta again for this being:  Benefactor, Beloved, Neutral Being, and Difficult Person.  Acknowledge that in practicing for this being, you have benefitted by becoming more open-hearted and loving.  As you begin each category, say, “Just as I wish to be peaceful and happy, so does this being wish to have inner peace and joy.”   Repeat the phrases for each category you are working with remembering to come back to your own heart center for a few moments between each category:

• May you be happy.
• May you be peaceful.
• May you be free from suffering.
• May you have ease of well-being.

If you become distracted or difficult feelings arise, use the Switchback, returning the practice to yourself until a sense of calm returns.  When you feel ready, return the practice to where you left off or move on to the next category.   When you are ready move on to the category of All Beings. To conclude our practice, let’s take a few moments to practice for our virtual sangha; our community of May is for Metta practitioners is spread out all over the world.  For the last 31 days, we have been coming together with our hearts and the intention of creating more loving-kindness and compassion in ourselves, others and the world.  Offer the phrases for our community, including yourself:

• May we be happy.
• May we be peaceful.
• May we be free of suffering.
• May we have ease of well-being.

When you feel complete, move on to the broader category of All Beings.  As we extend out our practice today, let us remember that it is this state of compassion that opens us to the experience of Oneness.  Let us dedicate our practice for the benefit of all beings without exception:

• May All Beings be happy.
• May All Beings be peaceful.
• May All Beings be free of suffering.
• May All Beings have ease of well-being.

To complete your practice, return yourself to your circle of loving beings or envision yourself enveloped in the energy of loving-kindness and compassion.  Let every atom and cell of your being be filled with the energy of loving-kindness and compassion.  Feel these qualities filling you and surrounding you.  Know that you have created a strong foundation of loving-kindness and compassion within yourself and you can now carry that wherever you go.  You are a beacon of loving-kindness and compassion. Today is a day to celebrate your journey with May Is For Metta.  Take some time to reflect on your practice and to explore how you would like to continue. Journal Notes: How does it feel to be a beacon of loving-kindness and compassion?  What have you noticed about yourself and your practice since you began?  How will you work with Metta going forward?   What other practices would you like to explore?   Have you taken time to honor yourself for your efforts?

It has been a joy to explore and journey with you all again in this way during May Is For Metta 2013.  I hope you will continue to explore as your heart guides you to.  I will be indexing this year’s practices on the May Is For Metta page of the blog in the next week or so for continued practice, and 2012′s post are already indexed there.  There is some repetition of the posts and some variation, but feel free to come back to the practice as you feel to.  Some folks have found it helpful to do the 31 Days again or to just drop into a specific topic as they feel to.  Also, I am considering adding some other guided practices in this way, so stay tuned.  If you want to stay up to date with what’s happening, you can stay connected by signing up to follow the blog, receive my E-news or by joining us on Facebook (see sidebar).  Also, if you have any comments, reflections or suggestions that you would like to share, please feel free to comment or drop me a note.

• May you be happy.
• May you be peaceful.
• May you be free of suffering.
• May you have ease of well-being.

Love & Light, Beth

Day 30 ~ May Is For Metta 2013: Metta As Medicine For Heart & Soul

“ONE GREAT QUESTION underlies our experience, whether we think about it consciously or not:  What is the purpose of life?  I have considered this question and would like to share my thoughts in the hope that they may be of direct, practical benefit to those who read them.
 
I believe that the purpose of life is to be happy.  From the moment of birth, every human being wants happiness and does not want suffering.  Neither social conditioning nor education nor ideology affect this.  From the very core of our being, we simply desire contentment.  I don’t know whether the universe, with its countless galaxies, stars and planets, has a deeper meaning or not, but at the very least, it is clear that we humans who live on this earth face the task of making a happy life for ourselves.  Therefore, it is important to discover what will bring about the greatest degree of happiness…

From my own limited experience I have found that the greatest degree of inner tranquility comes from the development of love and compassion.”- H.H. Dalai Lama on Compassion and The Individual

Our journey together through May is for Metta has been an opportunity to explore ways to create happiness and peace in ourselves, others and the world.  As the Dalai Lama indicated above – at the core of being human is the desire to be happy.  This is a bond we share as human beings, regardless of our outer differences.  Our sense of separation, from ourselves, others and the world, is an obstacle, which most of us face as we try to create happiness in our lives.  By developing and deepening our connection with our own heart and generating a foundation of loving-kindness and compassion, we have begun the process of bringing more happiness to ourselves and to all beings.

In a sense, we can view our practice of Metta, of loving-kindness and compassion, as the “medicine” that brings happiness into being.  What better medicine can there be?  In many cultures, the term medicine refers not only to drugs or substances, but to wisdom and the guidance of spirit.  Metta is medicine for the heart and soul;  it’s natural, it’s free and it’s beautiful to experience.  And, as we work with the “medicine” of Metta, it’s energy pours over into others and the world.  As we heal ourselves, we heal the world.

Daily Practice:  As we move towards the end of May Is For Metta 2013, I hope you will take some time to honor the efforts you have been making to be more loving and compassionate.  Do you foundational practices.  As you begin your practice today, take a few moments to reflect on any changes you may have experienced since you began May is for Metta.  How has your ability to connect with and generate the qualities of loving-kindness and compassion evolved?  Spend some time in your circle of loving beings or imagining a time you were held in unconditional love.  Really allow yourself to feel those energies enveloping you.  When you feel ready, repeat the phrases for yourself:

• May I be happy.
• May I be peaceful.
• May I be free of suffering.
• May I have ease of well-being.

When you feel ready move onto the other categories as you feel to for today:  Benefactor, Beloved, Neutral Being, and Difficult Person.  Acknowledge that in practicing for this being, you have benefitted by becoming more open-hearted and loving.  As you begin each category, say, “Just as I wish to be peaceful and happy, so does this being wish to have inner peace and joy.”   Repeat the phrases for each category you are working with remembering to come back to your own heart center for a few moments between each category:

• May you be happy.
• May you be peaceful.
• May you be free from suffering.
• May you have ease of well-being.

If you become distracted or difficult feelings arise, use the Switchback, returning the practice to yourself until a sense of calm returns.  When you feel ready, return the practice to where you left off or move on to the next category.   When you are ready move on to the category of All Beings.

When you feel complete, move on to the broader category of All Beings.  As we extend out our practice today, let us remember the words of the Dalai Lama, that at the core, all beings wish to be happy.  Let us dedicate our practice for the benefit of all beings without exception:

• May All Beings be happy.
• May All Beings be peaceful.
• May All Beings be free of suffering.
• May All Beings have ease of well-being.

To complete your practice, return yourself to your circle of loving beings or envision yourself enveloped in the energy of loving-kindness and compassion.  Let every atom and cell of your being be filled with the energy of loving-kindness and compassion.  Feel these qualities filling you and surrounding you.  Know that you have created a strong foundation of loving-kindness and compassion within yourself and you can now carry that wherever you go.  You are a beacon of loving-kindness and compassion.

Take some time today to reflect on your practice and to explore how you would like to continue as we prepare to move into our last day of practice together. 

Journal Notes: How does it feel to be a beacon of loving-kindness and compassion?  What have you noticed about yourself and your practice since you began?  How will you work with Metta going forward?  What other practices would you like to explore?  Have you taken time to honor yourself for your efforts?

Have a happy, peaceful and loving day!

Day 29 ~ May Is For Metta 2103: Deepening Our Metta Practice

“Compassion is not a relationship between the healer and the wounded. It’s a relationship between equals.  Only when we know our own darkness well can we be present with the darkness of others.  Compassion becomes real when we recognize our shared humanity.” - Pema Chodron

One of the great gifts of Metta is learning to move beyond our personal experience into the understanding that all beings experience suffering just as we do and also, all beings wish to be happy and peaceful just as we do.  I find 30 days to be a great container for exploring a new practice or creating a change in our lives.  As we move toward the end of our container, we have a much stronger foundation than when we first began.  This is a wonderful time to re-examine our practice and how far we have come.  It is also an opportunity to see where more of our work lies.

At this point you know that you can always do your practice in a way that you feel guided to; so follow that as you feel to.  My suggestion for the day is to deepen in two areas:

1. Loving-kindness For Ourselves

2. Loving-kindness For A Difficult Person

Take some time today to practice for yourself for a bit longer than you may have been doing since we moved on to the other categories.  Also, take some time to offer Metta for yourself throughout the day, perhaps as difficult feelings arise or just when you think of it.  Metta can be both a proactive and responsive process, so it is beneficial to work with it in both of those ways.  If there is a particular issue or struggle you are dealing with, you may wish to bring this into your practice, offering loving-kindness to yourself with a more specific focus.

Additionally, take some time to work the category of Difficult person, referred to in traditional Buddhist texts as the “Enemy”.  There are clearly varying degrees of difficulty and this is something to explore as part of the practice.  At the most basic level, the Difficult person is someone whom we find it challenging to like or feel friendly towards.  It is someone towards whom we may have varying degrees of negative feelings.  Sometimes, just thinking about this Difficult person causes us to be upset or frustrated.

Working with the category of Difficult person offers us the opportunity to go to a deeper place within ourselves.  Oftentimes, when someone causes a reaction in us, there are feelings and issues we need to resolve within ourselves.   As always, we begin by cultivating loving-kindness and compassion for ourselves.  We acknowledge that something is arising within us that is causing discomfort and in a sense, we comfort ourselves with our attention and our compassion.

There are often people and situations that challenge us and cause uncomfortable feelings to arise; this can occur in our work life, our families, and just in moving about in the world.  Often, we need to deal with seemingly difficult people and situations but there is nothing we can do to change the fact that we have to relate with them.  This is one of the places we can shut our heart down as we feel there is nothing to do with our feelings but stuff them inside.  By offering Metta, we begin to work with our resistance, which supports having a more open heart and mind.  It also gives us a vehicle for dealing with something that we may feel we have no power to change.  Perhaps we cannot change this outwardly, but we do have the power to create change within ourselves.

As we begin, we recognize that the Difficult person is suffering just as we are suffering.  Even though we struggle with this person, we acknowledge that they deserve to be happy as all beings do.  You may wish to choose someone whom you have struggled with for some time or just notice a situation that arises during the day, such as a frustrating phone call or stressful interaction with a coworker.  In the beginning, it can be helpful to choose someone to work with who you find is only mildly difficult rather than someone who stirs up very strong emotions.  However, if a very difficult situation arises, this can be a good time to explore responding with loving-kindness and compassion.  Remember you can always bring your practice to yourself first.  Once you are in that space of loving-kindness you can explore extending it to the Difficult person or situation.

Daily Practice:  Do your foundational practices.  Find a comfortable position. Imagine yourself in the center of a circle of loving beings or enveloped in the feeling of loving-kindness.  Connect with your own heart center and begin your practice by offering the Metta phrases for yourself:

• May I be happy.
• May I be peaceful.
• May I be free of suffering.
• May I have ease of well-being.

Even if you did your practice at home, take a few moments as you as you go about your day to center yourself in the heart and repeat a round of two or phrases for yourself.  Also, remember to do your foundational practices several times throughout the day, especially when you are experiencing stress or difficult emotions.

When you feel ready to move on to practicing for all of the categories or the ones you have chosen for today: Benefactor, Beloved, Neutral Being, Difficult Person and All Beings.  As you begin, say, “Just as I wish to be peaceful and happy, so does this being wish to have inner peace and joy.”   Repeat the phrases for each category you are working with:

• May you be happy.
• May you be peaceful.
• May you be free from suffering.
• May you have ease of well-being.

As you become distracted or difficult feelings arise, use the Switchback, returning the practice to yourself until a sense of calm returns.  When you feel ready, return the practice to where you left off or move on to the next category.

At some point either in your sitting practice, as you go about your day or in both ways, take some time to explore the category of a Difficult Person more deeply.  Offer Metta for this person and also notice what arises within yourself.  Are there certain qualities about this person that you, too, may carry?  Maybe yes and maybe no; it’s all about exploring.  Remember, it can be someone whom you often struggle with or someone who has annoyed you or caused difficult emotions for you today.  Do your foundational practices and say, “Just as I wish to be happy and peaceful, so does this being wish to have peace and happiness”.  Begin to offer phrases for your Difficult Person, remembering to return your practice to yourself as you need to:

• May you be happy.
• May you be peaceful.
• May you be free from suffering.
• May you have ease of well-being.

To complete your practice, return yourself to your circle of loving beings or envision yourself enveloped in the energy of loving-kindness and compassion.  Really allow that feeling to sink into you, let every atom and cell of your being be filled with the energy of loving-kindness and compassion.

Take a few moments to reflect on your practice.  Ask that the merit of your practice be for the benefit of all beings knowing that in sharing this merit you, too, are receiving immense benefit.

Journal Notes:  Take some time to reflect on your practice of Metta for yourself and for a Difficult Person.  Have you noticed any changes since you began?  How did it feel to take some more time to offer Metta to yourself?  Are you able to see a change as you work with the category of Difficult Person?  Do you notice anything about the Difficult Person that may be something for you to explore within yourself?  Are you remembering to be gentle and loving with yourself as you practice?

May you have a day filled with happiness and peace.

Day 28 ~ May Is For Metta: Being A Beacon Of Loving-kindness

“Love and peace are qualities we cultivate through the choices we make.  It is up to each of us to make this choice of our own accord and equally our opportunity to share this energy from within.  No one can do it for us.  So if you wish to see how much love and peace is growing on the planet… be that love and peace and you will begin to notice it all around you.  In fact, you will become a part of the very process itself and others will come to know you for this energy in action.

Peace is not a static state as many may think.  In reality it is a very dynamic energy that moves in where strife and chaos attempt to control and tempers these situations so that all can be balanced naturally.  Love is the same way.  When we choose to love unconditionally, we bring the highest potential into every situation and heal generations of conflict… simply by letting go and loving all involved, including ourselves.” – Harold W. Becker

We are moving into the last few days of our practice together for now.  Take some time today to notice any awareness that may have arisen for you during your exploration of May is for Metta.  Also, spend some time considering how you would like to structure your practice going forward.  Will you continue to practice Metta or maybe you’d like to explore another type of practice?  Will you continue a daily meditation practice?  How has it felt to cultivate loving-kindness and compassion for your self, others and the world?

Today, explore carrying the energy of Metta, loving-kindness with you wherever you go.  As the above quote explores, the qualities we are working with in our Metta practice our not static, they are dynamic.  As you practice Metta, you are bringing the vibration of loving-kindness and compassion with you – into every moment, every interaction and every relationship.  This is a conscious choice that you are making to shift your vibration in a way that benefits your own being as well as others and the world.  Today, really feel yourself radiating the energy of loving-kindness and compassion out to the people and places around you.  Imagine you are a beacon for loving-kindness, a bright light that illuminates life with loving-kindness; and, as you move about this energy is radiated in all directions.  You may use the phrases if you feel to – for a specific person, place or group, or even for the whole world.  Or, you may just wish to extend the energy or quality of loving-kindness and compassion out to others and the world.  This is a quality you now know well.  You know how to cultivate it within yourself through your practice; this is the foundation for extending Metta to others.  Today is an opportunity to carry that with you more fully into your life, relationships and the world.

Continue with your sitting practice for all of the categories or the ones you choose.  If there was a certain category you struggled with, you may wish to spend some time with that category and explore what thoughts and feelings arise as you practice.

Daily Practice: Do your foundational practices.  Find a quiet place and a comfortable position.  Set an intention for your practice.  Imagine yourself in a circle of loving beings or enveloped in the feeling of loving-kindness; remember a time when you felt held in unconditional love.  Begin your practice by offering the Metta phrases for yourself:

• May I be happy.
• May I be peaceful.
• May I be free of suffering.
• May I have ease of well-being.

When you feel ready to move on, come back to your own heart center and the feeling of loving-kindness within.  Move on to practicing for all of the categories or the ones you have chosen for today: Benefactor, Beloved, Neutral Being, Difficult Person and All Beings.  As you begin, say, “Just as I wish to be peaceful and happy, so does this being wish to have inner peace and joy.”   Repeat the phrases for each category you are working with:

• May you be happy.
• May you be peaceful.
• May you be free from suffering.
• May you have ease of well-being.

As you become distracted or difficult feelings arise, use the Switchback, returning the practice to yourself until a sense of calm returns.  When you feel ready, return the practice to where you left off or move on to the next category.   To complete your practice, return yourself to your circle of loving beings or envision yourself enveloped in the energy of loving-kindness and compassion.  Really allow that feeling to sink into you, let every atom and cell of your being be filled with the energy of loving-kindness and compassion.

Take a few moments to reflect on your practice.  Think of all the beings you have practiced for today and over the last month.  Ask that the merit of your practice be for the benefit of all beings knowing that in sharing this merit you, too, are receiving immense benefit.

Journal Notes: What have you noticed during your exploration of Metta?  Are you planning to continue with Metta?  What other practices would you like to explore?  Have you taken time to honor yourself for your efforts?  If so, how did that feel?  If not, what is stopping you?  Have you explored journaling as a way to uncover thoughts, patterns and beliefs, which you may be holding that are no longer serving you?  Now may be a good time to explore this.

I honor each of you for your willingness to deepen into loving-kindness and compassion.

May you have a peaceful and happy day.

Day 27 ~ May Is For Metta 2013: Create Your Own Loving-kindness Practice

“A human being is a part of the whole called by us”universe”, a part limited in time and space.  He experiences himself, his thoughts and feelings as something separated from the rest – a kind of optical delusion of his consciousness.  This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us.  Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty.” – Albert Einstein

Each time I explore the writings of Albert Einstein, I am just so amazed.  He was not only a master in the realm of science but of spirituality as well.  His words offer deep insights into universal consciousness, the interconnectedness of all things and the importance of being centered in the heart.  Each time we practice Metta, we are widening our circle of compassion and embracing all beings with loving-kindness.  Each time we do this for ourselves and for others, we are increasing our ability to move beyond our “delusion” of separation; we are opening the doorway to experiencing oneness.  What a beautiful journey to be on together!

At this point in our Metta practice, we have explored practicing with all of the categories in a variety of ways.  As I have shared, it is really up to you how you would like to practice.  There may be days you just practice for yourself; there may be some when you feel to do the full practice and some when you choose specific categories to work with.  This is one of the gifts of Metta practice.  Your practice can be adapted on a daily basis or you may wish to practice in a certain way for a period of time.  For the rest of our time together, we may explore a few more ways to practice, but at this point, you have all you need to create your own daily practice.

Daily Practice:  Do your foundational practices.  Find a comfortable position. Imagine yourself in the center of a circle of loving beings or enveloped in the feeling of loving-kindness.  Allow your self to connect deeply with your own heart center.  Whenever you feel to, offer the Metta phrases for yourself:

• May I be happy.
• May I be peaceful.
• May I be free of suffering.
• May I have ease of well-being.

In addition to your sitting practice, remember to come back to your heart and do your foundational practices several times throughout the day, especially when you are experiencing stress or difficult emotions.  When you feel complete with generating the feeling of loving-kindness and offering it to yourself, begin to consider which categories you would like to practice for today:

• Benefactor
• Beloved
• Neutral Being
• Difficult Person
• All Beings

As you begin to extend Metta to whichever beings you choose, say to yourself, “Just as I wish to be happy and peaceful, so does this being wish to have inner peace and joy.”  Begin to offer the phrases:

• May you be happy.
• May you be peaceful.
• May you be free of suffering.
• May you have ease of well-being.

Whenever you feel complete with a category, come back to your heart center for a few moments before going on to the next one.  You may wish to explore practicing for a longer period of time with some or all of the categories.  As always, let your heart be your guide.

When you have completed your practice, take some time to dedicate the merit for the benefit of all beings without exception.  I would also like to continue to extend the offering of peace we brought in yesterday as part of the practice, by saying, “May Peace Prevail On Earth.”  You can join in this if you feel to by adding it to the dedication of merit or just be repeating a few times at the end of your practice.  Spend a few moments reflecting on your practice and expressing gratitude for your experience in a way that feels appropriate to you.

Journal Notes:  How did it feel to create your own practice?  Are you noticing you are more comfortable practicing for some categories and than others?  Did you have any difficult feelings arise during your practice?  Are you remembering to practice for yourself when difficult thoughts or feelings arise throughout the day?  Have you shared your experiences of Metta with anyone in your life?

May you day be filled with sunshine and happiness.