Day 19 ~ May Is For Metta 2014: Expanding Our Metta To All Beings

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Let thoughts of loving-kindness pervade the whole world, above and below, outwards and unbounded, free from any hatred or ill-will.  Whether standing or walking, sitting or lying down, during all one’s waking hours, tend this mind of goodwill, which is called the state of sublime abiding. – The Buddha, Sutta Nipata

May Is For Metta 2014

The Buddha taught that loving-kindness practice is central to happiness.  The practice of Metta is very positive and as we have touched on earlier, really means cultivating a deep “friendliness” toward ourselves, others and all beings.  Sometimes people think these feelings should arise naturally or spontaneously rather than being generated.  The Buddha shared that there is a need to cultivate these qualities.  He taught that achieving this state, know as sublime abiding, where heart and mind are one, does come from a heavenly state, however it is something we must invite into ourselves and our lives.  In a sense, by working with the energies and qualities of loving-kindness and compassion, we are activating that part of our divinity.

Today, we will continue our practice with groups of beings and the category of All Beings.  We will also add one or two of the individual categories to the practice before we bring the full practice together tomorrow.  

Daily Practice: 

As always, we begin by cultivating loving-kindness and compassion for ourselves.  Find a comfortable position.  Imagine yourself in the center of a circle of loving beings or enveloped in the feeling of loving-kindness.  Begin your practice by offering the Metta phrases for yourself:

  • May I be free from danger.
  • May I have mental happiness.
  • May I have physical happiness.
  • May I have ease of well-being.

When you feel ready, choose one category, either a Benefactor/Mentor or a Beloved to work with.  Envision holding this being in loving-kindness and compassion.  Say to yourself, “Just as I wish to be happy and peaceful, so does this being wish for joy and serenity.”  Begin to offer phrases for the person you have chosen:

  • May you be free from danger.
  • May you have mental happiness.
  • May you have physical happiness.
  • May you have ease of well-being.

When you feel ready, come back to your heart center and repeat a round of phrases for yourself.  Then, choose either a Neutral being or a Difficult person to work with.  Envision holding this being in loving-kindness and compassion.   Begin to offer phrases for this person, saying, “Just as I wish to be happy and peaceful, so does this being wish for joy and serenity.”   Repeat the phrases for this being:

  • May you be free from danger.
  • May you have mental happiness.
  • May you have physical happiness.
  • May you have ease of well-being.

Again, when you feel ready to move on, come back to your heart center for a few moments and repeat a round of phrases for yourself.  This time call on a group of All Beings, such as All Children, All Animals, All Men, or All Women.  Say to yourself, “Just as I wish to be happy and peaceful, so do All ______  wish for joy and serenity.”  Begin to offer loving-kindness to this group by offering the phrases:

  • May All _______ be free from danger.
  • May All _______ have mental happiness.
  • May All _______ have physical happiness.
  • May All _______ have ease of well-being.

As always, if your mind wanders, just notice and return to the phrases.  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 group.  If working with a large group is too difficult, you can always choose a smaller group, like your family or a community you are a part of.  Sometimes it is more challenging to hold our focus and awareness on a larger group of beings, particularly spread out around the world.

When you feel ready to move on, center in your heart once again.  Connect with the loving-kindness within your self.  Say to yourself, “Just as I wish to be happy and peaceful, so do All Beings wish for joy and serenity.”  And, gently begin to repeat the phrases for All Beings:

  • May All Beings be free from danger.
  • May All Beings have mental happiness.
  • May All Beings have physical happiness.
  • May All Beings have ease of well-being.

If at any point you need to return the practice to yourself, or perhaps return to a smaller group, do so.   Being gentle and responsive to yourself is one of the gifts of Metta practice.  We notice our difficulty or resistance, but rather than ignoring it or trying to push through it, we return to our own heart and to cultivating loving-kindness for ourselves.  It can be helpful to reflect on or journal about what difficulties arise as they are indication of things we need to work on in ourselves.  When you feel complete with your practice, return yourself to your circle of loving beings or envision yourself enveloped in the loving-kindness and compassion that you have been cultivating.  Allow that feeling to sink in to you, let every atom and cell of your being to absorb the energy of loving-kindness.  Take a few moments to reflect on your practice.

Dedicate the merit of your practice for all beings.  Consider all of the beings you have practiced for today and offer the merit of your practice for their benefit.  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.  Did you have difficult feelings or emotions arise during your practice?  If so, spend some time writing about them.  What did you notice in practicing for various categories of individuals and groups?  Were some more difficult than others?  Were some easier?  How are you feeling about your practice overall?  Is there anything you’d like to change about it for the rest of our time together?  This can be a good time to review your commitment to see if you’d like to make any changes.

May the road rise up to meet you,

May the wind be always at your back,

May the sun shine warm upon your face,

And the rain fall soft upon your fields,

And until we meet again,

May God hold you in the hollow of His hand.

– An Irish Blessing

 

 

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About Beth Terrence

Beth Terrence is a Shaman, Facilitator, Holistic Practitioner, Speaker and Writer. With over seventeen years of experience in field of transformation and holistic health, she is a leader in providing Integrative Transformational Healing Programs For Individuals, Groups & Organization. The focus of Beth's work is to facilitate deep transformational healing, assisting her clients in living a more heart-centered, balanced and joyful life through discovering the healer within. Beth offers online transformational resources through her blog, The Heart of Awakening: Searching for a New Paradigm. She is also an author and facilitator for Heal My Voice, an international organization that helps women to heal, grow and step into greater leadership through writing and sharing their stories. To learn more about sessions, programs, teleseminars and other news, visit http://www.bethterrence.com.

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