Exciting News! We’re Moving!

After 6 years of hosting the Heart of Awakening Blog here on wordpress.com, I have decided to move it over to my main website, bethterrence.com, to serve you better by continuing to offer posts and programs on transformation and healing.

Starting today, new posts will be found at https://bethterrence.com/mayisformetta.  If you have been a follower of HOA here, you will be automatically transferred to the new site.  I look forward to seeing you on the new site and exploring with you there!

And, don’t forget, May Is For Metta 2018: 31 Days of Lovingkindness Exploration starts on May 1st. Sign up here to get updates, bonus audios and videos and/or daily email reminders.

 

Is Your Cup Empty or Full?

I am happy to report that I am feeling my cup is full for the first time in 2017! I haven’t been feeling so full as of late and from what I am hearing from many of my clients and friends that feeling of emptiness or depletion seems to be going around.

 

I don’t want to discount that we are in the midst of winter, a time of emptiness in many ways. We do naturally need more rest and stillness. Yet, I do feel that the given the challenging times we are living in, more folks are feeling empty and depleted and perhaps less able to replenish themselves than at other times.

 

“You can’t pour from an empty cup!” 

 

Often, when we passionate about creating change or are in helping roles, we tend to push ourselves very hard. This energy is a driving force! However, it is easy to ultimately deplete ourselves leaving us unable to sustain our purpose and passion – we can’t pour from an empty cup.

 

So why does my cup feel so full right now? Well, one thing is I have been taking a good amount of time this season to go within, to be still and to listen. It’s been hard given what’s happening in our world and I’ve had to find ways to weave in and out stillness and taking action.

 

Another thing is that I have spent the last week at a training on a process called Intentional Peer Support. There were some principles in this training that strongly resonated with me; and immersing myself for 5 days in a community of heart-centered individuals nourished me beyond what I could have imagined at this time.

 

With a focus on building relationships to create change, in IPS we are guided by 4 tasks:

• Connection
• Worldview
• Mutuality
• Moving Towards 

Taking the time to explore this helped me to have a greater understanding of myself and others; and through connecting in a deeper way, my cup filled up naturally. 

 

In Shamanic Healing, we talk a lot about connection. We are reconnecting with self, others, the world around us and ultimately Source/God/Creator, however you define that for yourself.

 

“Take time to nurture and replenish you body, mind and soul.”

 

I was blessed to have this week-long experience, however I believe we can fill our cups in many ways. Taking time to go within and listen is a good place to begin. 

 

As you do, ask yourself the question, “Am I feeling connected right now?”.

• With Yourself
• In Your Relationships
• With Nature
• With Source/God/Creator/Universal Energy (however you define this)

Take some time to journal or explore how you can deepen your sense of connection right now.  I invite you to make a list of 5 – 10 things you can do to connect and begin to explore each one. 

 

Remember, it is in filling your own cup that you become more able to give to others and the world!

 

If you’d like to come explore with me, I have two things happening this month to share…

1. Healing The Shadow Shamanic Journey Group in Annapolis Spring Series starts on 2/25 – register for 1 or all 3 sessions via Eventbrite.
2. Energy Balancing Session Special Offer is happening now through 3/3. (Regularly $100, now $80 – Gift Certificates Available)

For information on both offerings or to sign up, see my latest E-news.

I’ll leave you with this quote:

“When we know ourselves to be connected to all others, acting compassionately is simply the natural thing to do. ” 

~ Rachel  Naomi Remen

 

Love and light,

 

Beth

7 Ways To Cultivate Love & Compassion For Yourself! Plus, Still Time To Join HOA’s Virtual Compassion Program…

This week, I started a new virtual program called “Compassion Practices For Challenging Times.” As I was putting together some of the materials, I kept coming back to this post originally written in 2012 on “7 Ways to Cultivate Love & Compassion for Yourself.”  As I share during May Is For Metta each year, it is essential to have a foundation in lovingkindness and compassion for ourselves so that we can then extend it to others and the world.

Now is a time that it is easy to look outside ourselves; and to focus on others and what needs to change in the world.  I encourage you to slow down and to begin to choose compassion by fostering within yourself. Then, with open-heartedness and compassion, choose what changes you can best support in the world. As Gandhi says so beautifully, “Be the change you wish to see in the world.”

I invite you to explore the 7 Ways to Cultivate Love & Compassion for Yourself and if you’d like to explore this and go a bit deeper, come join me for Compassion Practices For Challenging Times 18-Day Virtual Program. We started on Monday but are just getting going and registration will remain open through Saturday.  It’s a program you can do on your own timing and at your own pace. This virtual program is offered on a donation basis to support us in these challenging times. 30% of proceeds will go to a charity of the groups choice.  Come explore!

Learn more or register at https://compassionpracticesforchalleningtimes.eventbrite.com.

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 7 Ways to Cultivate Love & Compassion for Yourself

Perhaps one of the hardest and most healing things we can do for both for ourselves and for the world is to cultivate love and compassion for ourselves.  In the Buddhist practice of Metta, or loving-kindness meditation, it is taught that in order to have love and compassion for others and the world, we must begin with offering those energies to ourselves. In the practice, we begin by generating the feelings and qualities of love and compassion and then repeating phrases like these:  

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

It is understood that without a strong foundation of compassion for ourselves, we will not have the ability to truly embody those qualities in the world and extend them to other beings.  For many of us, who have grown up in western culture, it goes against our grain to love ourselves first.  This can be seen as selfish and self-centered.  At this time in our personal lives and in our collective experience, loving ourselves is a key part of the new paradigm which allows for greater love and compassion for all beings and for our world.

There are many ways to cultivate love and compassion for oneself.  The key is that it is a process, it takes time and it requires some commitment to ourselves.  In addition to Metta practice, which we will explore more fully in future posts, here are 7 Ways to Cultivate Love and Compassion for Yourself:

1. Be Still.  Connecting with the heart, with the deeper aspects of oneself requires slowing down and going within.  Just as the turtle pulls into it’s shell when it needs to feels safe, we need to go within to begin to create a different relationship with our self.  Taking time each day to slow down and to be still allows us to connect more fully with the heart and to access the parts of ourselves that need love and healing.  Find a comfortable position either sitting or lying down.  Place one or both of your hands on your heart and focus your breathing in the center of your chest, your heart center.  Allow yourself to feel your heart and be open to being present with what is arising.  No where to go, nothing to do, just being there in the heart.  Start with 5 minutes per day.  Ideally, this practice is done for 10 to 30 minutes per day, especially when working actively on connecting with the energy of the heart.

2. Journaling.  Writing is a way to connect with the deeper aspects of ourselves and particularly to track what comes up in still time or as we are working to cultivate self-love.  It is a way to begin to work with the beliefs and feelings that keep us from loving ourselves more fully.  Create a list of your positive qualities or nice things that others say about you.  Create a list of the negative messages or voices you uncover as you begin to be more present.  One of the other important aspects of journaling or writing things down is that it concretizes your experience – it can make it more real for us, which is one of the reasons it can be difficult to do.

3. Affirmations.  I know you are familiar with the phrase, “fake it till you make it”.  This is true with loving ourselves as well.  We may not feel it right away, it may bring up a lot of difficult feelings, but by beginning to express love and compassion openly we can create a change in how we respond to ourselves.  Affirmations are one of the best ways to bring in a positive energy.  They work on two levels.  1. Affirmations help to bring in the energy or feeling we wish to cultivate.  2. What arises when we work with affirmations shows us the beliefs and feelings, which are keeping us stuck and in this case, keep us from loving ourselves.  Some ways to work with affirmations include:

• Write affirmations repetitively. Post them in various places so you will see them throughout the day such as on  your mirror or on the dashboard of your car.
• Mirror Work  – sit in front of the mirror and repeat affirmations as you gaze at your own self.  This is a very powerful technique that Louise Hay has taught a lot about.
• Create a recording so that you can listen to the affirmations over and over in your own voice. Add this to your mirror work.
• Some suggested affirmations include:  I love myself.  I love and approve of myself.  I love myself completely as I am.  I am beautiful and lovable however I am feeling.  Also, create your own affirmation that feel right for you.

4. Recognize Critical Self-Messages.  Whether it is through your work with affirmations or as you go about your day, begin to notice the negative or critical voices.  Many of them were learned as children, but they have grown in harshness and power over the years.  Sometimes they are so powerful that we don’t even know they are there.  Now, we are choosing to listen, to see the voices and messages that are driving us.  It is these same voices that keep us from loving ourselves by perpetuating the cycle of harshness and sometimes, abuse in our lives.  By uncovering these messages, we can begin to change our habitual patterns.  Keep a list in your journal of these critical voices.  Begin to cultivate loving messages in response to these voices.  When you hear them, ask “is that so?  How do you know that?”  Bring in positive affirmations to create new patterns when these voices arise.

5. Learn to Feel More Fully and Express Emotions Constructively.  For many of us, we learned to stuff or suppress our feelings from a young age.  As adults, we continue to follow the unhealthy patterns we learned as children.  Learning to experience and express our feelings is one of the most loving acts we can do for ourselves.  This can also be a very uncomfortable place.   For many people, it is a place where we become numb.  Our thoughts move faster than our emotions and unless we are willing to slow down and be present with what we are feeling, it can be difficult to access.  Give yourself the time and space to begin to experience your feelings.

6. Consistency.  In building any relationship, it takes time and it requires consistency to feel safe and loved.  In cultivating a more loving relationship with oneself, it is important to be consistent.  Find some time daily, or as often as you can, even if it’s only a few moments, to slow down and connect with yourself.  Showing up for yourself in a regular way is a very loving thing to do for yourself.  Embrace this and create a structure for cultivating love and compassion in your life that you can commit to.

7. Be Gentle and Loving with Yourself.  Many of us have experienced harshness and severe criticism in our lives.  Our messages about love are very mixed up.  It is vital to approach ourselves with gentleness and kindness.  This includes accepting who we are and where we are in our life’s journey.  By moving from a place of acceptance, with gentleness, we can begin to create new ways of being and we can create a loving relationship with ourselves.  As you go about your day, notice when you are being harsh or self-critical, begin to give yourself a break and practice cultivating loving-kindess as a way to be gentle with yourself.

I encourage you to take some time to explore loving yourself more fully and consciously.  This is one of the greatest gifts you can give to yourself, to others and to the world.  It’s an essential practice for our times!

Compassion Practices For Challenging Times ~ New Program Starts 11/21! Come explore!

“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 feeling 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

In times of challenge and adversity, our natural human tendency is often to close our hearts and shut down. However, if we can stay present to these feelings of pain and suffering, we see that there is actually a call asking us to allow our hearts to “break” open more fully!

We are living now in very challenging times!  They have been and will continue to be.  And, right now there is an emergence of the collective shadow that wants us to continue to feel ourselves as separate – separate from others, from ourselves and from our Source.

When things are calm and going smoothly, we often don’t feel the call to look within. That’s just human nature. Now is a time when we are being called to not only look within but move beyond the illusion of separation that is emerging so strongly in our worldThis is not purely about politics or election results, it’s about our future as people and community – it’s about unity!  We are being called to embody this truth in our lives more fully at this time – that is clear!

Back in September, I was invited to participate on a panel for World Peace Day. We were asked if we believed peace on earth was possible and I found myself responding “Yes” and “probable, too”. That’s what my heart wanted to say at that time and at times I truly believe this. And then, there are others times when I wonder if it’s possible.

In many spiritual traditions, the Earth is seen as a school where we come to learn and grow. As we incarnate, we enter into a state of separation which we are then called to move beyond that so that we can grow and move on spiritually. If that’s so, perhaps the nature of Earth is to be in chaos and conflict; otherwise we would not grow.

And yet, I do believe, as others do, that it’s possible that as our critical mass changes and expands in compassion and unity that the energy of our world can change, too!

Right now that there is a lot of fear, anger, hurt, judgement and pain surfacing in the hearts and minds of humanity.  It’s particularly strong here in the US with the energy of opposition and divisiveness that is pervading our national stage.

One of the greatest lessons I’ve learned is that, although we can take steps to try and change things outside ourselves, it is essential that we work to resolve these feelings and reactions inside of ourselves. As Gandhi so beautiful shares, “Be the change you wish to see in the world.” That’s really how true change happens!

And, how do we do that? The most powerful way I have seen and experienced; and that is practiced cross-culturally is through cultivating compassion.  It is in opening and softening our hearts to ourselves, others and the world itself, that we can find peace amidst the challenges and chaos of our lives and our world.

How do you wish to proceed in life today?

I invite you to choose COMPASSION!

I invite you to join me and The Heart of Awakening Blog community for an 18 day journey into “Compassion Practices For Challenging Times”.  18 is a number that in some spiritual traditions, including my Jewish roots, represents life or is consider auspicious.

So we will journey together from November 21st through December 8th…

• Each evening I will share a post which will include a reflection and suggested practice for the following day.
• You will receive posts via email; and if you’d like can join a private Facebook group for sharing.
• We will also come together for 3 teleseminar calls. Dates/times TBA – all will be recorded if you cannot attend live. I will be scheduling based on who joins us and their locations.
• I will also be sharing some audios and videos with guided practices for you to explore.

Some of the practices we will explore include Loving-kindness, Gratitude, Meditation & Mindfulness, Shamanic Journeywork, Prayer, Emotional Awareness and Council.

When: November 21st – December 8th

Where: Virtually via Email, Teleseminar, Audio/Video and FB group (optional).

*Cost: Suggested Amount $27 or Heart Based Donation in any amount your heart guides you to. All Welcome!

*30% of all proceeds will be donated to a charity of the participants choice.

Register at https://compassionpracticesforchalleningtimes.eventbrite.com.

Come join us as we choose compassion today!

Inquiry As A Tool For Transformation

It’s been a combination of different things that have come up over the last couple of weeks that have reminded me of how powerful Inquiry is a Transformational Tool

One was a call from my shaman to open up and deepen into my inquiry of “What I am called to do in the world?”.  There are times when I feel clear on the answer to this question and at others more uncertain.  I view Life not as a linear path but more of an upward spiral. I find that as I grow and change, the answer to this questions shifts. Perhaps I am still moving toward to the deeper truth of “Who I am?”.  

One thing I have learned is that it is in being open and willing to the practice of asking questions and deep listening that our inner wisdom and guidance emerges.

Knowing oneself is a key to transformation and healing.

Using a process of inquiry is seen in many spiritual traditions and cultures around the globe as a way access a deeper truth.  There are many ways we can work with this. Some questions may be ones that we have answers to – that can help us to know ourselves more deeply and inform our healing process.  Others may be quintessential questions that we may never have the answers to; and yet, by being willing to practice asking and listening, we allow ourselves to enter into the unknown, to perhaps expand into a bigger truth than our rational mind allows and to open to possibilities that we have not yet imagined.

Many shaman or indigenous healers begin with a process of questions when someone comes for healing.  In my practice, I often use a combination of questions. Some come from the Bach Flower Essence System of Healing and others are more traditional questions that I’ve learned from my shamanic teachers.

I first learned the following four questions from one of my favorite teachers – anthropologist and author, Angeles Arrien.  (Check out this wonderful TedxTalk featuring Angeles Arrien from August 2013…)  The questions she shared, which she found were universal questions used in indigenous cultures around the world as part of a journey of healing include the following:

1. When did you stop singing?
2. When did you stop dancing?
3. When did you stop being enchanted by story?
4. When did you stop being comforted by the sweet territory of silence?
   

Our responses to these questions can be indicators of when we lost our voices, disconnected from our ourselves and/or may have experienced soul loss in some way.

Exploring them can also be a way to come back to ourselves!  

Asking questions also helps to bring us more fully into the present moment and opens a doorway for expanding our conscious awareness of who we are and how we are experiencing life.

Be curious! Ask, explore and listen for your inner wisdom to emerge!

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If you feel you’d like some personal support in exploring Inquiry as a Tool for Transformation or in your Journey of Healing, I am available for one-on-one Integrative Shamanic Healing sessions by Phone/Skype or at my office in Annapolis, MD.  

Schedule a complimentary phone or Skype consultation today to explore what’s possible. Schedule Now…

Now is the perfect time to honor our ancestors and ourselves!

There is a harmony in autumn, and a luster in its sky, 
which through the summer is not heard or seen, 
as if it could not be, as if it had not been! 
~ Percy Bysshe Shelley

Each season moves us through a period of transformation.  It is always beneficial to harmonize with the energy of nature and the season. And, as autumn and spring tend to be the times of more intense change, it can be especially beneficial to take time to connect. Traditionally, autumn is celebrated as the harvest season.  It is the time to allow our bodies to harvest and gather energy for the colder months ahead. As the yang/outer energy of summer gives into the growing yin/inner energy of the approaching winter, there is strong contraction of energy occurring.

In Chinese Medicine, the organs most active in this season are those of the Metal element – Lung and Large Intestine, both of which have strong functions of absorption and elimination.  With the Lungs this has to do with respiration and with the Large Intestines it has to do with digestion.  It is a natural time for gathering and letting go. Also, it is a time for us to nurture ourselves.

The emotions associated with this season are grief and loss and it is not uncommon to experience a lot of sadness bubbling up this time of year. By moving into harmony with what is natural arising in our being and nurturing these parts of ourselves, we can support ourselves in creating greater balance, joy and ease of well-being.  We can also create a strong foundation for moving into the stillness of winter – one that can support body, mind, emotional and spirit.

In many cultures around the world, Autumn is seen as a time when our thoughts turn to those who have left us; we think about our ancestors and their legacy – what has been left behind.  It said that the “veils” are thinner this time of year and that our ancestors often come home to visit their loved ones or “kin”.  This may come through memories, dreams or other surprise visits, too.   Often this “remembrance” arises naturally as our feelings of sadness, loss and grief come to the surface.

Autumn offers us a powerful time to honor our ancestors through ceremony & ritual. This can be for the gifts we have received and also for what we might like to let go of. It is a good time to allow ourselves to release feelings of loss and grief, limiting beliefs and/or patterns that are no longer serving us.  Sometimes we have a need to come to greater completion with our ancestors or loved ones or even to honor our own life experiences. Perhaps there are ancestral patterns such as addiction, abuse, shame or isolation that it’s time for us to let go of for ourselves and future generations.

Ceremony and ritual can be a potent vehicle for finding connection, honoring transitions and letting go.  It is something that is part of many cultures and that is a bit lost in our modern culture today unless we choose to create space for it in our lives, our families and our communities.  Learn more about Finding Connection Through Ceremony & Ritual…

Suggestions for this season:

• Take some time to think of your ancestors. Are there any memories surfacing or visitors in your dreams?
• Is there someone who has passed that you need to work with to move to a place of greater peace in your life?  
• Are there are feelings of loss or grief that you need to share or honor that are unresolved?  
• Is there is a pattern or limiting belief that you have become aware of in your ancestral lineage that it might be time to work toward transforming?  
• What might you do to honor your ancestors and yourself this autumn?

Now it the perfect time to do this type of soul work. Take some time to reflect. Simply connecting and asking your ancestors for help is a place to begin. And, consider taking some time to create your own ceremony or ritual to honor your both ancestors and yourself!

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Come Explore!

If you would like to explore this type of sacred soul work in community, I invite you to join me on Saturday, October 29th in Annapolis, Maryland for Letting Go, Embodying Life: Honoring Our Ancestors & Ourselves ~ A Shamanic Journey Workshop for Autumn. It’s going to be a day full of rich exploration and connection.  Learn more or register at https://lettinggoembodyinglifeworkshopoct2016.eventbrite.com.

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If you are not local to the MD/DC/VA area and would like to explore Letting Go, Embodying Life: Honoring Our Ancestors & Ourselves this season, I am available to support you in exploring your own sacred soul work and creating your own ceremony and ritual through One-on-One Shamanic Healing Sessions via Phone or Skype. Visit http://www.bethterrence.com to learn more or schedule a complimentary consultation today.

Mindfulness Mondays: Listening To Your Body

“We may ignore or deride the messages of the body but its rebellion demands to be heeded because its language is the authentic expression of our true selves and of the strength of our vitality.”

~ Alice Miller

How to practice, where to practice, when to practice? These are all great questions that come up about meditation! And, ones that can sometimes become an obstacle to actually practicing, especially for those new to meditation or just returning to a practice.  I’ll be sharing a few posts on this topic over the next month or so.

Today’s practice involves a bit of an exploration of posture and how to explore mindfulness through the body.  This question of posture is one that comes up often in my meditation groups. And, it’s important to know there is not one answer!  Depending on the style of meditation practice, certain specific postures can seen as beneficial.  Sitting cross-legged on the floor or in lotus posture is a common suggestion; however, this is not comfortable for everyone.

It is very important to listen to your body.  For most of us, as we move through our day, we tend to sit on chairs most often.   So taking time to explore how to practice meditation in this way can help us to bring mindfulness into our daily life.  It can also help us to begin to listen to and in a sense “befriend” our bodies.  This might not seem to be what we think meditation is all about – but being present with our bodies is a way of knowing ourselves more deeply and can be an anchor for many mindfulness and meditation practices.

I invite you to be curious!

Here’s a simple practice to explore:

Sit at the leading edge of chair so that your feet are flat on the floor.  Feel the support of mother earth beneath your feet.  Allow you spine to be straight but not tense; shoulders and stomach relaxed.  Place your hand on your knees or your lap.  If you are comfortable, gently close your eyes or have a soft gaze on the floor a few feet in front of you. 

If you feel tense, take a few deep breaths — breathing in for a count of five and out for a count of five.  If possible, begin to let some of the tension in your body go. Then, let your breath fall back to its own natural rhythm.

Begin to open up to observe your whole body; and then begin to notice any specific sensations you may be feeling.  Perhaps feeling your body on the chair, your feet on the floor, or the feeling of your clothing against you skin.  Noticing if the air is moving or still, are you feeling hot or cold, or tired or energized and so on.  Focus on any sensations you notice related to your physical body.  Just noting them and them moving on to the next sensation. 

You might notice areas where your feel pain tension, pain or discomfort. Observe them and then continue on to other sensations that are present.  This is a time to notice physical sensations without attaching to or resisting any one of them. You are simply noticing!

If you notice that your mind is wandering, which it will, (this is the nature of the mind) simply bring it back to the next feeling or sensation that arises in your body.

To finish, take another moment to tune into your whole body.  Then, focusing on your breath, envision yourself  breathing into and out of your entire body for a few cycles of breath.

Finally, take a moment to express gratitude for your body and all it does to support you in being alive and awake in each and every moment!

As always, feel free to share your reflections in the comments below.

Tashi Deleh (I honor the greatness within you!)

Day 31 ~ May Is For Metta 2016: Celebrating Our Journey of Lovingkindness and Compassion

“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? And, even if you didn’t participate every day, know that each moment you practiced has been a heart-opening experience.  Devotion to our practice has allowed us to expand in many ways. What does this mean?  According to the Oxford Dictionary, the word “Devotee” 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 at the heart of our human experience is 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 through practice 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 loving-kindness 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 in 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 and every 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 your 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.  Find something fun or joyful to celebrate you!

Daily Journal Reflection:

Take some time to reflect and journal about any experiences, feelings or awareness that arose during your practice or throughout the day today.  

• How does it feel to have made it through 31 Days Of Loving-kindness Exploration?
• 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?

Some Suggestions For Continued Practice:

• Repeat the practice or select specific posts to work with.  Remember your practice is your own, so find a way that works for you.  I will be indexing the all of the daily practice posts shortly on the May is for Metta page so they will be easily accessible by day and topic; this will be available early next week. 
• Also, if you haven’t yet, you are welcome to join the MIFM group on Facebook to continue to explore and share.  I will continue to post prompts and resources periodically throughout the year until our next gathering.
• Find a meditation group in your area or start your own Metta meditation practice group.
• There are some great books on Metta Meditation and Loving-kindness Practice to help you continue your exploration.  Here are a few suggestions:

1. Lovingkindness: The Revolutionary Art of Happiness by Sharon Salzberg. Shambhala Publications, 2002.
2. The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions by Christopher K. Germer, PhD. Guildord Press, 2009.
3. Awakening Loving-kindness by Pema Chodron.  Shambhala Publications, 2009.
4. Wherever You Go, There You Are by Jon Kabat Zinn. Hyperion Press, 1994.
5. The Force of Kindness: Change Your Life with Love and Compassion by Sharon Salzberg. Sounds True, 2010.
6. The Healing Power of Loving-kindness by Tulku Thondup. Shambhala, 2009.
7. One Soul, One Love, One Heart: The Sacred Path to Healing All Relationships by John E. Welshons. New World Library, 2009.

Wishing you many blessings for the coming year.  As always, feel free to stop by to share your experiences and reflections.

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

Tashi Deleh! (I honor the greatness within you!)

Beth

Day 30 ~ May Is For Metta 2016: Love Meditation

Love is not just the intention to love, but the capacity to reduce suffering, and offer peace and happiness. The practice of love increases our forbearance, our capacity to be patient and embrace difficulties and pain.” 

― Thich Nhat Hanh

• We are nearing the end of our practice.   I wanted to offer this teaching by Thich Nhat Hanh today as a reminder of the foundation of our  practice and another way to work with the Metta phrases.  He refers to Metta as Love Meditation, which is the essence of what it is!
• Also, there is so much research today on LKM or Lovingkindness Meditation.  Some of the benefits include:
• Increasing positive emotions
• Decreasing chronic pain
• Decreasing migraines
• Decreasing PTSD
• Activating Empathy
• Decreases biases toward others
• Curbs Self-Criticism
• And, more!

Learn more in this informative post by Dr. Emma Seppala, Science Director for the Stanford Compassion Center, 18 Science-Based Reasons To Try Lovingkindness Meditation.

Daily Practice:

As shared by Thich Nhat Hanh:  “This love meditation is adapted from the Visuddhimagga by Buddhaghosa, a 5th century C.E. systematization of the Buddha’s teaching.  We begin by practicing the love meditation on ourselves (“May I”).  Until we are able to love and take care of ourselves, we cannot be much help to others. A ter that, we practice them on others (“May he/she/they”) – first on someone we like, then on someone neutral to us, and finally on someone who makes us suffer. 

May I be peaceful, happy, and light in body and spirit.
May I be safe and free from injury.
May I be free from anger, afflictions, fear and anxiety.

May I learn to look at myself with the eyes of of understanding and love.
May I be able to recognize and touch the seeds of joy and happiness in myself.
May I learn to identify and see the sources of anger, craving, and delusion in myself.

May I know how to nourish the seeds of joy in myself every day.
May I be able to live fresh, solid, and free.
May I be free from attachment and aversion, but not indifferent.”

Today, I encourage you to explore working with this beautiful version of Metta. You may wish to offer just for yourself or you may wish to work with other categories.  Be curious. Explore!

Daily Journal Reflection: 

Take some time to reflect and journal about any experiences, feelings or awareness that arose during your practice or throughout the day today.  

• Did you explore working with Thich Naht Hanh’s suggested Love Meditation?  
• How was it to explore Metta in a different way?
• What did you notice?
• Is this something you might like to continue to explore?
• Are you feeling you will continue with Metta exploration or practice after May 31st?
• What might that look like?

Have a beautiful day!

Tashi Deleh! (I honor the greatness within you!).

Beth

Day 29 ~ May Is For Metta 2016: Reflecting On Your Practice

“Love creates a communion with life. Love expands us, connects us, sweetens us, ennobles us.  Love springs up in tender concern, it blossoms into caring action. It makes beauty out of all we touch. In any moment we can step beyond our small self and embrace each other as beloved parts of a whole.” 

― Jack Kornfield, The Art of Forgiveness, Lovingkindness, and Peace

As we move into the last few days of our practice, I invite you to reflect on the practice itself and what you have experienced in your life as a result of taking this time to focus on lovingkindness and compassion.  You may have practiced daily or just here and there.  You may worked with daily meditation or you may simply have reflected on the quotes or daily reflections. You may have journaled to explore more or not.  It’s been your journey; May Is For Metta simply has offered a space to explore!

Regardless of how you have practiced, if you are reading this post, you have committed yourself in some way to deepening your experience of lovingkindness and compassion in yourself, your relationships and our world. That’s something to celebrate!  And, by taking some time to reflect, there is an opportunity to see how this exploration has impacted your life, areas where perhaps you might like to give extra attention going forward and how you might like to continue practicing Metta or lovingkindness.

I’ve added some journaling questions after today’s practice to support reflecting on your practice. 

 

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.

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 a few moments to dedicate the merit of your practice. 

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. 

Daily Journal Reflection: 

Take some time to reflect and journal about any experiences, feelings or awareness that arose during your exploration of May Is For Metta 2016:

• How has it felt to give time and attention to cultivating lovingkindness and compassion in your life, your relationships and our world?
• What have you noticed?
• Do you feel any changes in your sense of happiness? peace? feelings of connection?
• How about your body? mind? emotions? spirit? Do you feel a deeper sense of wholeness?
• Did you notice any changes in your relationships or the way you approach them? 
• What about your response to life and to other people?
• Have you found having a daily practice beneficial?
• Did you notice areas of resistance or difficult feelings arising in anyway? Be sure to journal about this so you can continue to work with this in other ways!
• What is your #1 takeaway from this exploration?

Wishing you a beautiful and peaceful day!

Tashi Deleh! (I honor the greatness within you!)

Beth

Day 28 ~ May For Metta 2016: 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

We are getting near to the end of our daily journey together through May is for Metta 2016.  It 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 our 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 a few moments to dedicate the merit of your practice. 

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. 

Daily Journal Reflection: 

Take some time to reflect and journal about any experiences, feelings or awareness that arose during your practice or throughout the day today.  

• Are you able to embrace the idea that all beings wish to be happy and free from suffering.  
• What does Metta as medicine mean to you? 
• 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!

Namaste.

Beth

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Day 27 ~ May Is For Metta 2016: Take Your Metta To The Streets

It’s Take Your Metta To The Streets Day!

 

“Love exists in itself, not relying on owning or being owned. Like the pearl, love can only buy itself, because love is not a matter of currency or exchange. No one has enough to buy it but everyone has enough to cultivate it. Metta reunites us with what it means to be alive and unbound.”

~ Sharon Salzberg

In a beautiful and insightful post on The Facets of Metta, teacher and author Sharon Salzberg, shares the following:

“Researchers once gave a plant to every resident of a nursing home. They told half of these elderly people that the plants were theirs to care for — they had to pay close attention to their plants’ needs for water and sunlight, and they had to respond carefully to those needs. The researchers told the other half of the residents that their plants were theirs to enjoy but that they did not have to take any responsibility for them; the nursing staff would care for the plants.

At the end of a year, the researchers compared the two groups of elders. The residents who had been asked to care for their plants were living considerably longer than the norm, were much healthier, and were more oriented towards and connected to their world. The other residents, those who had plants but did not have to stay responsive to them, simply reflected the norms for people their age in longevity, health, alertness, and engagement with the world.

This study shows, among other things, the enlivening power of connection, of love, of intimacy. This is the effect that metta can have on our lives.”

 

When we are out in the world – driving, walking, at the store – this is a time we may check out or disconnect. We are not with those we love, we are not necessarily engaging with anyone directly and yet, if we open our hearts there is a great opportunity to cultivate our sense of connection with self, others and the world.

Many of the people we engage with when we are out “on the streets” may be Neutral Beings. We may also feel some folks are “Difficult Beings”. And, there is certainly an opportunity to practice for all beings.

For today’s practice, I invite you to see what happens when you take your Metta to the streets.  Consider offering Metta to someone you may not have noticed before, to someone who caused you some frustration or irritation and to someone that you see suffering in some way that you may not be able to help actively. Be curious, explore.

And, of course, be sure to offer Metta to yourself as you move through your day!

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.

If you have a daily sitting practice, you can include that today as well.  Otherwise, take some time as you are out in the world, out on the streets, to notice people around you.  Work with the categories of Neutral Being, Difficult Being and All Beings as you feel called to throughout your day.  You may like to take a break from work or other activities and just sit on a bench and watch people and offer Metta as they go by.  

Acknowledge that just as you wish to be happy and peaceful so do all these other beings.  Offer phrases accordingly to each category you choose to practice for today. 

Come back to your center and offer Metta to yourself several times throughout the day as well. 

At the end of your day, offer the merit of your practice for all beings you showered Metta on today and all beings without exception:

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

 

Daily Journal Reflection:

Take some time to reflect and journal about any experiences, feelings or awareness that arose during your practice or throughout the day today.

• How did it feel to explore bringing Metta to the streets?
• Did you notice anyone who really stirred your heart strings?
• Did you feel more aware and present with what happens around you?
• Did you notice feeling a deeper sense of connection or peace within yourself?
• What else did you notice?
• Did you take time to offer Metta to yourself?

May you have beautiful and joy-filled day!

Tashi Deleh! (I honor the greatness within you!)

Beth

Day 26 ~ May Is For Metta 2016: Take Your Metta To Work Day

It’s Take Your Metta To Work Day!

An Exploration in Bringing Loving-kindness Practice

to the World of Work

 

“Be the change you want to see in the world.” 

– Mahatma Gandhi

 

Our intention for today will be to bring our Metta practice more fully into our daily lives. Today, is Take Your Metta To Work Day.   Although the main focus will be to bring Metta into our work life, it can really be explored anywhere  – at work, at school, or in the community – wherever you spend your time.  Feel free to adapt the practice so it works for you.

The relationship between our personal lives and our work lives has often been one of disconnection or separation.  When we go to work, we put on our work persona.  When we come home, we take it off.  Although things are shifting, the process is still slow.  Even when organizations and individuals desire to be more open, authentic and heart-centered, the transition is difficult as there is really no pattern to follow.

Metta practice offers a way for an individual to stay connected with their heart center and bring more of their authenticity to all of their experiences, including work.  The goal is to allow one’s whole, integrated self to emerge and shine through.  For organizations, Metta mediation offers an opportunity to cultivate a culture of open-heartedness, mindfulness and acceptance.  Recent research has also shown that meditation practice supports greater clarity, clearer focus, improved wellness, reduced stress, increased productivity and enhanced creativity in the workplace.

Basically, bringing Metta meditation practice to work is a win-win situation.  So, whether you are an individual wanting to bring your personal practice more fully into your daily life or an organization wanting create change, bringing Metta practice to work offers a powerful tool for transformation.

For anyone who is joining in at this time, it may be helpful to read the earlier posts on Exploring Metta and Days 1 – 3 to gain an understanding of the foundational practices.  As we Take Our Metta To Work, I encourage you to continue a sitting practice if you have been cultivating one.  However, you can also do the practice at work or on your way to work.  This is an opportunity to bring Metta more fully into daily life and carry our practice to work.  Feel free to “just play” and explore what is best for you today.

It is good to begin the day with Metta practice for yourself but you can also do it as you arrive at work as a way to engage your whole self and move into your work from a heart centered place.  This can be both exciting and scary, so as always remember to be gentle and loving with your self.  The greatest gift of bringing Metta to work is continuing to carry your personal practice of Loving-kindness with you wherever you go and allowing your true self to come through in a space where you may have a tendency to constrict your own essence.

Also, you might like to check out this previous post on 7 Motivations To Take Your Metta To Work: Transforming Our World & Our Work With Loving-kindness Meditation.

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 arrive at work to center yourself in the heart and repeat a round of two or phrases for yourself.  As you go about your day, do this a few times.  Any time that you experience stress or difficult emotions during your day, explore using your foundational practices – imagine your circle of loving beings surrounding you,  connect with your heart center or repeat some phrases for yourself for a few moments.  You will be amazed to see how a moment or two of Metta can change your day.

Sometimes people like to do this periodically throughout the day, in a proactive way.  One of my clients sets an alarm on his cell phone every hour that reminds him to take a moment to cultivate Metta for himself.  This helps him to stay connected to the heart as well as remain centered and grounded.  He finds that this supports his ability to be more focused, balanced and productive throughout the day.

One of the overall intentions of May is for Metta is to support transformation in our world and organizations are an important part of it.  So, I invite you to include a few moments of today’s practice for your organization.  You can choose the whole organization or if it feels to large, you can work with your department or team.

Remember you can adapt this practice to work, school or community depending on how you spend your day.  The idea is to bring our loving-kindness and compassion to a larger community that we are a part of and that we share a common experience with.  This helps to foster a more compassionate connection within our organizations and communities.  It can also support the alignment of organizational energy and mission.

Check that you are centered in the energy of loving-kindness.  If you need to practice a bit more for yourself, do so.  Then, when you are ready, begin to offer Metta for your whole organization, remembering that an organization is made up of individuals and is also its own energetic entity.  You are offering Metta to everyone and everything that makes up your organization, school, or community.  Say to yourself, “Just as I wish to be happy and peaceful, so do all beings within my organization.”  Begin to offer the phrases remembering that you, too, are a part of this organization:

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

As always, if your mind wanders, just notice and return to the phrases.  Sometimes, working with a larger group is difficult or you may have mixed feelings about some of the people you work with or the organization itself.  Just notice.  This is something to explore.  A part of our practice is noticing where we experience openness and spaciousness and where we experience resistance or constriction.  This is a way of getting to know ourselves more deeply and recognizing how we respond to our experiences in the world.

If you continue to struggle or difficult emotions arise, return your practice to your self until your feel more settled.  When you feel ready, once again offer the phrases for your organization.  If working with your whole organization is too much, or difficult to hold your attention on, then you can switch to a smaller group within the organization.

When you feel ready to move on, enter into your heart center once again.  Connect with the loving-kindness within your self.  Envision yourself in your circle of loving beings.  Do this in whatever way feels good to you. Take a few moments to reflect on your practice.

Other opportunities for practice today including offering Metta for someone  you work with who you find difficult or challenging or for a coworker who you consider a friend.  Perhaps there is even someone you notice at work who fits into the category of Neutral Being, but for some reason you feel to offer loving-kindness to them today.  If you can, try to offer Metta for all of the categories as you go about your day.  This does not need to be in any order but just as you remember or notice an opportunity for practice.

At the end of your day, dedicate the merit of today’s daily practice for all beings.   Consider all of the beings you have practiced for today and offer the merit of your practice for their benefit and also, for all organizations to be more heart centered.  Remember that as you offer up the merit of your practice, you are not giving it away or losing it but you are actually generating more merit through the act of giving.

Daily Journal Reflection:

Take some time to reflect and journal about any experiences, feelings or awareness that arose during your practice or throughout the day today.   

• How did it feel to explore bringing Metta to work?
• How did it feel to do Metta for your organization?
• Did you have difficult feelings or emotions arise during your practice?
• If so, spend some time writing about them.
• Did you take some time to return to your heart center and offer Metta to yourself throughout the day?
• If yes, how did it feel to do so?  If not, why?
• Were you too busy?
• Were you able to explore the various categories while at work?
• How does it feel to consider being more loving and compassionate to yourself and others at work?

May you have a peaceful and joyful day.

Tashi Deleh! (I honor the greatness within you!)

Beth

Day 25 ~ May Is For Metta 2016: Becoming A Beacon Of Lovingkindness

“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

Take some time today to notice any awareness that may have arisen for you during your exploration of May is for Metta 2016.  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.

Daily Journal Reflection:

Take some time to reflect and journal about any experiences, feelings or awareness that arose during your practice or throughout the day today.  

• 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.

Tashi Deleh! (I honor the greatness within you!)

Beth

 

Day 24 ~ May Is For Metta 2016: Deepening Your 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 additionally, 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 your guidance as you feel to.

My suggestion for  today 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 formal practice and “on the spot” practice.  If there is a particular issue or struggle you are dealing with or that you may have noticed  as you moved through the month, such as difficult feelings, outmoded beliefs or unhealthy patterns,  bring this into your practice by 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 feel 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 always 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 then 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.  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 you feel to  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.

Daily Journal Reflection:

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.

Have a loving and heart-centered day!

Tashi Deleh! (I honor the greatness within you!)

Beth

Day 23 ~ May Is For Metta 2016: Cultivating Peace On Earth

My life blazed

with the desire

To serve as a thread

Joining Heaven and Earth

                                                                      ~ Haiku by Masahisa Goi

 

One of the things that may happen when we are cultivating loving-kindness and compassion is that we become more attuned with these energies and may be drawn into connection and community with like-minded others.  As each being becomes more of an embodiment of these positive qualities, they are not just bringing change to themselves but to those around them and the world itself.  Perhaps you have experienced this is in some way as you have been working with May Is For Metta or holding this intention it is a part of your ongoing personal practice.

One of the qualities we often work with in the Metta phrases is PEACE.  May I be peaceful.  May you be peaceful.  May all beings be peaceful.  In Metta, we see peace as an aspect of loving-kindness; when we feel held in love and compassion, most often we are at peace; and when we are at peace we become more able to connect with energy of loving-kindness.  These qualities go hand in hand.

Three years ago during May Is For Metta, I participated in a Peace Pole Dedication Ceremony with one of the communities I am a part of, Heal My Voice.  Heal My Voice is an international organization whose mission is to “empower and support women and girls globally to heal, reclaim their voice and step into greater leadership in their lives and in the world.” At the time, I was participating in a book project called Harmonic Voices: True Stories By Women On The Path To Peace, which focused on a year-long journey exploring moving from chaos to calm and cultivating peace in our own lives so that we might extend that energy out into our relationships and the world.   And, athough I was familiar with the concept of Peace Poles, I didn’t know the origin of them until I attended this event.

The Peace Pole Project was started in Japan by Masahisa Goi, who was greatly affected by the destruction caused by World War II and the atomic bombs which fell on the city of Hiroshima and Nagasaki.  His desire to assist in the creation of world peace was answered when in 1955, the Peace Message, “May Peace Prevail On Earth”, came to him in a moment of great inspiration and deep prayer.

After Mr. Goi authored the Universal Peace Message in 1955, a great number of people gathered in support of his vision and activities to spread the Peace Message were promoted throughout Japan.  Soon after, Peace Poles inscribed with the Peace Message began to appear in various locations across Japan initiating the start of The Peace Pole Project.  The year 1986 was designated as the International Year of Peace and since then Peace Poles are one of the most recognized international peace symbols with more than 200,000 Peace Poles standing in almost every country throughout the world.

The synergy of completing a year-long  journey into peace with May Is For Metta that year seemed to culminate with this peace pole dedication.  Reflecting on these experiences has made me feel more deeply the idea that as we cultivate an energy or quality such as loving-kindness or peace, we are actually becoming an embodiment of it.

So for today’s practice, I felt to focus on peace specifically as our exploration.  When we focus on peace and being peaceful, we are allowing ourselves to become a “living” peace pole, one that is moving about and radiating the energy of peace wherever we go.  I hope you’ll join us in this exploration today.

You may wish to work with the full practice, choosing someone for each category or you may just wish to practice Metta on the spot today.  Take some time to feel into what feels best for you.  As always, our foundation comes from cultivating Metta for ourselves, so be sure to spend some time cultivating peace for yourself so that you may then extend that energy out to others and the world.

Daily Practice:

Find a quiet place and a comfortable position.  Imagine yourself in your circle of loving beings or enveloped in the feeling of loving-kindness.  Imagine a time when you felt held in that way.  Also, for today, tune into a place or a time when you felt a deep sense of peace.  Really allow yourself to feel that peace.  Breathe it into every atom and cell of your being on the in breath and as you breathe it out feel it surrounding and enveloping you.  You may wish to continue to work with all of your phrases or just work with “May I be peaceful” for today’s exploration; it’s up to you.

When you feel ready, 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.  Remember to come back to your heart center for a few moments between each category and reconnect with the feeling of peace you generated for yourself before moving on.  For each category, offer “May you be peaceful“.  And, if you feel to work with other phrases, please do.

As always, if you become distracted or difficult feelings arise, use the Switchback, returning the practice to yourself until a sense of calm returns.  Use a peaceful time or place as your anchor for today.  When you feel ready, return the practice to where you left off.   To complete your practice, return yourself to your circle of loving beings or envision yourself enveloped in the energy of peace that you have been cultivating.  Really allow that feeling to sink in to you, let every atom and cell of your being be filled with peace.

In honor of the Peace Pole Project, let us also add this round of phrases, “May Peace Prevail On Earth”.  Knowing that as we do so we are supporting and embodying a vision which,

• Symbolizes the oneness of humanity and our common wish for a world at peace
• Reminds us to think, speak and act in the spirit of peace and harmony
• Stands as a silent visual for peace to prevail on earth

Finally, take a moment to honor yourself for creating the space to cultivate peace in your own life and in the world.  Can you feel how this is one of the most loving things we can do for ourselves and for our planet?

Daily Journal Reflection: 

Take some time to reflect and journal about any experiences, feelings or awareness that arose during your practice or throughout the day today.

• How did it feel to focus on peace today?
• Did it feel difficult to work with one quality?
• Did you notice areas of your life where it is challenging to feel peaceful?
• How did it feel to offer peace to others?  to the world?
• What will you do to continue to cultivate peace in your own life, in your relationships and in the world?

Wishing you a most loving and peaceful day.

May Peace Prevail On Earth!

Tashi Deleh! (I honor the greatness within you!)

Beth

Day 22 ~ May Is For Metta 2016: Lovingkindness In All Directions

To the Great Spirit – First in all things, Creator of all Life, 
Who was, and is, and will always be; 
Who, within the immensity of all creation, 
Is uniquely present here and now, in this moment. 

To the East – 
The quiet coming of the new dawn, 
The joyous breaking forth of Spring, 
The place of birth and rebirth and the beginning of life;

To the South – 
The high heat of noonday, 
The flowering warmth of Summer 
The place of fertility and the fullness of life;

To the West – 
The quiet peace of evening, 
The changing colors of Fall, 
The place of harvest and the gathering of life;

To the North – 
The clear darkness of night, 
The deep cold of Winter, 
The place of death and purification 
and the transformation of life;

To the Mother Earth – 
The ever constant Giver of Life, 
From whom all things draw sustenance; 
Who, in the greatness of her family, 
Offers blessing and freedom to each of her children;

To the Six Directions – 
Together making the oneness of God and Creation, 
We offer praise and thanksgiving, 
We ask these things: 
A heart open and made strong with love, 
A mind clear and made wise with understanding, 
A life lived with courage and compassion 
in the fulfillment of Divine Purpose.

– Sioux Prayer

 

Metta practice allows us to do what we can to be loving and happy no matter what is happening in our lives and in the world.  In each moment, we have a choice.  By focusing our attention on the heart and on loving-kindness, we are choosing to be open to ourselves and all that is arising.  It is not about the outside.  It is about our own experiences and the attitude that we cultivate towards those experiences.

Each moment that we choose loving-kindness allows us to be more receptive and to create a place of peace where we might have felt discomfort.  When we do Metta, rather than contracting our energy, we are expanding it.  We are supporting our own journey of awakening to the truth of who we are.  We are moving from a place of separateness to an experience of Oneness.  And, we are bringing that awareness to others and the world.

Take some time today to truly honor yourself for the time and energy you have dedicated to becoming more conscious and awake.   You have offered yourself the blessing of loving-kindness and compassion and there is really no greater gift that you can give to yourself, others and the world.

Today, we will continue with the full practice, working with all of the categories.  I have also included a new way to practice for All Beings that I learned from one of my teachers.  This practice works with sending loving-kindness out to all directions and for me feels similar to the way I honor the directions as part of my shamanic work.  In many indigenous cultures, praying or calling in the directions is a way to begin the day or create sacred space.  The Sioux prayer above is one example of this as is previous post here on HOA, Prayer For A New Day.  Combining our Metta practice with the directions can be a wonderful way to expand the energy of loving-kindness and compassion that we have been cultivating  and supports feeling a greater sense of connection to all creation.

If for any reason doing the full practice feels too much or is an obstacle to your practice, then just choose a few categories to work with.  At this point, how you practice each day is your choice.  You may have awareness of a certain category you need to practice for or you may wish to do the full practice daily for a period of time.  Just explore and let your practice unfold.  Begin your practice by setting an intention in a way that feels right for you.  Recognize that you are practicing, not only for yourself but that this cultivation of loving-kindness is beneficial for all beings and for the world.

Daily Practice:

Do your foundational practices.  Find a quiet place and a comfortable position.  Imagine yourself in a circle of loving beings or enveloped in the feeling of loving-kindness, in a time when you felt held in that way.  As you do so, acknowledge that you are practicing, not only for yourself; the cultivation of loving-kindness is beneficial for all beings and for the world.  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, move on to practicing for all of the categories or the ones you have chosen for today.  Use the phrases that feel best to you.

• 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 if you feel to move onto the next category.

There are a number of ways to radiate to all beings.  One of these is to work with the directions.  We radiate to all beings in 10 different directions, repeating the Metta phrases for each.  We can also adapt this to a specific category of all beings such as all creatures or all children.  Working with the directions is a way to connect spatially with all beings and the world.  It offers an opportunity to move beyond ourselves not just in thoughts but in space as well.  This aspect of practice can bring us into deeper connection with the world in which we live.  As you practice today, I encourage you to allow yourself to really feel the world which you are a part of as you explore incorporating the directions into your practice of All Beings.  You can use the phrases below or adapt them to the phrases you have chosen to work with; it’s up to you.

1. May all beings in the eastern direction be happy, be peaceful, be free from suffering and have ease of well-being.

2. May all beings in the western direction be happy, be peaceful, be free from suffering and have ease of well-being.

3. May all beings in the northern direction be happy, be peaceful, be free from suffering and have ease of well-being.

4. May all beings in the southern direction be happy, be peaceful, be free from suffering and have ease of well-being.

5. May all beings in the northeastern direction be happy, be peaceful, be free from suffering and have ease of well-being.

6. May all beings in the southwestern direction be happy, be peaceful, be free from suffering and have ease of well-being.

7. May all beings in the northwestern direction be happy, be peaceful, be free from suffering and have ease of well-being.

8. May all beings in the southeastern direction be happy, be peaceful, be free from suffering and have ease of well-being.

9. May all beings below (in the downward direction) be happy, be peaceful, be free from suffering and have ease of well-being.

10. May all beings above (in the upward direction) be happy, be peaceful, be free from suffering and 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 that you have been cultivating.  Breathe in that feeling of connection; embrace your connection with all of the directions and all beings.  Allow that feeling of connection to sink in to you, let every atom and cell of your being be filled with a sense of connection infused with loving-kindness and compassion.  Take a few moments to dedicate the merit of your practice.

Daily Journal Reflection:

Take some time to reflect and journal about any experiences, feelings or awareness that arose during your practice or throughout the day today.  

• How does it feel to have spent so much time focusing on loving-kindness and compassion?
• How did it feel to work with the directions?
• Did you notice anything about your connection to all beings? to the world?
• How are you feeling about your practice overall?
• Are you continuing to be gentle and loving with yourself?  If not, are you doing enough Metta for yourself?

I honor each of you for deepening into loving-kindness and compassion.

May you have a peaceful and happy day.