Category Archives: May is for Metta

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

Standard

MIFM2016.2.001

“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

Advertisements

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

Standard

MIFM2016.2.001

“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 KornfieldThe 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

Standard

MIFM2016.2.001

“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


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

Standard

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

Standard

MIFM2016.2.001

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

Standard

MIFM2016.2.001

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

Standard

MIFM2016.2.001

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

May Peace 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

Standard

MIFM2016.2.001

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 DayCombining 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.

Day 20 ~ May Is For Metta 2016: Planting Seeds of Lovingkindness

Standard

MIFM2016.2.001

May the earth be wholesome everywhere
The world blessed with prosperity
May the poor and destitute find wealth
And the stooping animals be freed

May every being ailing with illness
Find relief at once from suffering
May all the sickness that afflict the living
Be instantly and permanently healed

May those who go in dread, have no more fear,
May captives be unchained and set free,
And may the weak now become strong,
May living beings help each other in kindness.

May travelers upon the road,
Find happiness no matter where they go,
And may they gain, without hardship,
The goals on which their hearts are set.

From the songs of birds and the sighing of trees,
From the shafts of light and from the sky itself,
May living beings, each and every one,
Perceive the constant sound of Dharma

– Shantideva

It is a natural aspect of life that we are troubled by difficult emotional states and often, we may find it difficult to deal with them.  However, even when the mind is troubled, it is within the capacity of each of us to arouse positive feelings.  The Buddha taught the practice of Metta meditation to develop the mental habit of loving-kindness and compassion for one’s self and others.

Loving-kindness is a practice which can bring about positive attitudinal changes.  It assists in developing a quality of loving acceptance.  This is a way of healing the mind and freeing it from pain and confusion.  Metta practice offers the immediate benefit of changing our habitual negative patterns present in the mind as well bringing about a positive outlook on life.

Sometimes the response to Metta is immediate; we begin to feel more loving-kindness and happiness right away.  Other times, we do the practice, and do it some more, and do not feel very different.  Still, even without feeling it, it is important to know that we are creating a positive change in our minds and our lives.  It is like planting a seed.  It takes time for the seed to develop and to begin to burst forth.  Think of Metta practice as planting seeds for the cultivation of loving-kindness and compassion in your life, your relationships and in the world.

One of the ways we can work with Metta is in response to things that happen in the world such as natural disasters, acts of violence or other tragedies that are happening in every moment.  Or, maybe there is someone we know personally who is suffering from a disease such as cancer or perhaps the loss of a loved one.  Regardless of the size or scope of the situation, what is happening is that we are becoming aware of suffering.  It is possible we may be unable to do something outwardly to help.  It is also possible we are having a strong or difficult reaction to this suffering.

Offering Metta in response to tragedy or to the awareness of another’s suffering is one of the great gifts of the practice.  We may or may not be able to do something outwardly, but inwardly we can generate loving-kindness and compassion for those in need.   So let’s take some time today in our practice to offer Metta to others around the world who are suffering.  Perhaps something you saw in the news today pulled at your heart-strings; this is a perfect opportunity to practice Metta.

Today, let’s work with the full practice and all of the categories.  If for any reason this feels too much or is an obstacle to your practice, then just choose a few categories to work with.  Just take a few moments to breathe into your heart center and feel what is right for you today.

Daily Practice: 

Do your foundational practices. Find a quiet place and a comfortable position.  Imagine yourself in your circle of loving beings or enveloped in the feeling of loving-kindness  in a time when you felt held in that way.  Then, begin your practice by offering the Metta phrases for yourself.

  • May I be happy.
  • May I be peaceful.
  • May I be free from 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: Benefactor, Beloved, Neutral Being, Difficult Person, and All Beings.  Acknowledge that “just as I wish to be happy and free from suffering, so does this being wish to be happy and free from suffering.”  Then, move onto working with the phrases that feel best to you.

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

If you become distracted at any point or difficult feelings arise, use the Switchback, returning your practice to yourself until a sense of calm returns.  Then, return your practice to where you left off.  When you are ready 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.  Really allow that feeling to sink into you, let every atom and cell of your being be filled with loving-kindness and compassion. Let this energy support you as you journey through the day.

Anytime you become aware of someone, somewhere in the world, or some group of people who are suffering, take a few moments to practice on the spot.  This is a gift to others and the world and to yourself as you are choosing to open your heart in a moment when it may feel like closing.  In offering loving-kindness and compassion, you are opening to receive it more deeply as well.  And, remember, each time that you practice Metta you are planting seeds of loving-kindness and compassion that can grow and flow where they are needed in the world.

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 are you feeling about your Metta practice?
  • Are you noticing a difference in how you feel or what you are experiencing?
  • If yes, what is that like?  If no, are you okay knowing you are planting seeds?
  • Do you think you may continue to practice Metta or daily meditation after the 31 days?
  • If so, what will that look like?  If not, is there another practice you’d like to explore?
  • Did you explore practicing on the spot?

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

Day 18 ~ May Is For Metta 2016: Everyday Is A New Beginning

Standard

MIFM2016.2.001

“Rahula, practice loving-kindness to overcome anger.  Loving-kindness has the capacity to bring happiness to others without demanding anything in return. 

Practice compassion to overcome cruelty.  Compassion has the capacity to remove the suffering of others without expecting anything in return.

Practice sympathetic joy to overcome hatred.  Sympathetic joy arises when one rejoices over the happiness of others and wishes others well-being and success. 

Practice non-attachment to overcome prejudice.  Non-attachment is the way of looking at all things openly and equally. 

This is because that is.  Myself and others are not separate.  Do not reject one thing only to chase after another.  I call these the four immeasurables.  Practice them and you will become a refreshing source of vitality and happiness for others.”

– Buddha speaking to his son, Rahula

Everyday is a new beginning.  If for some reason you have lost momentum with your practice or even if you have dropped off, just remember that you can begin again.  You can continue right where you left off or move on; you can even start over again if that feels right to you.  This exploration is about cultivating loving-kindness and compassion.  It is also about developing a daily meditation practice in a way that supports you where you are today.

During meditation, we use an anchor such as the breath or the phrases to bring us back to the present moment; we do this whenever we realize our mind has wandered.  In the same way, when we realize we have gotten off track or missed a day or two or three of our practice, we simply return to it.  We do this with gentleness and with love.  We just notice we have gotten distracted and we return to the practice.  Although our natural habitual tendency might be to move into self-judgment or harshness, we can choose to embrace our practice of loving-kindness by just noticing where we are and then gently and lovingly returning to our center.

Meditation offers us the opportunity to return to our center and to begin anew in every moment.  Metta teaches us to be loving and compassionate with ourselves in our practice and in our daily life.  Extend this gift of loving-kindness to yourself in the moment and explore what’s possible.

Today, we will work with the full practice, choosing one person for each of the categories.  If for any reason this feels too much or is an obstacle to your practice, then just choose a few categories to work with.  Begin your practice by setting an intention in a way that feels right for you. Recognize that you are practicing, not just for yourself and that the 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 your circle of loving beings or enveloped in the feeling of loving-kindness.  Imagine a time when you felt held in that way.  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 just choose a few to work with for today that you feel drawn to from Benefactor, Beloved, Neutral Being, Difficult Being and All Beings.  Remember to come back to your heart center for a few moments between each category.  Offer the phrases for each being you have chosen to work with today:

  • 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.  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. Really allow that feeling to sink in to you, let every atom and cell of your being be filled with loving-kindness and compassion.

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 are you feeling about your practice?
  • Can you approach your practice with gentleness and compassion rather than harshness or judgment?
  • How does it feel to be cultivating a daily practice or exploring expanding in loving-kindness?
  • Are you able to connect with your heart center more easily?
  • If so, how does that feel?  If not, what is getting in your way?
  • Are you being gentle and loving with yourself in regards to your practice? in your life?
  • May you have a peaceful and happy day.

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

Day 16 ~ May Is For Metta 2016: Lovingkindness For All Beings

Standard

MIFM2016.2.001

“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

 

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, known 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 the category of All Beings.  After generating our foundation, we will move on to one of the individual categories to explore both shifting from various categories of practice and working toward generating our foundation of Metta as we open to offering it to All Beings. 

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.

hen 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 one 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.

Remember that if at any point you need to return the practice to yourself, or perhaps return to a smaller group, this is important.   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.

Wishing you a day filled with light, love and peace!

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

Beth

Day 15 ~ May Is For Metta 2016: A Path To Oneness

Standard

MIFM2016.2.001

“How and why we love changes the qualities of our love.  Love with loving-kindness transforms the love into a nectar of wisdom.  Love with attachment transforms love into poison, into a state of afflicting emotions.  Therefore, we must recognize the characteristics of the love that is loving-kindness and how to generate it in ourselves.  Gampopa, one of the greatest masters of the Kagyu school of Tibetan Buddhism, wrote:

‘The object of the meditation on loving-kindness is all beings.  The way is wishing them to have happiness.  The formula is thinking about the kindness of beings, since generation of loving-kindness depends on the remembrance of the kindness of beings’.” 

– Tulku Thondup

Having worked with the various individual categories, we are ready to move on to the category of All Beings.  The overall intention here is to offer our practice for the benefit of all beings without exception.  This expansion allows us an opportunity to move beyond separateness and creates a place for us to connect with all that is.  It is here that we plant the seeds for the foundation of a deeper spiritual awakening.  As we acknowledge the interconnectedness of all things through our practice, we begin to embody this awareness in all of our experiences.

Initially, it can be difficult to work with the vastness of All Beings. This category can include All Beings but can also be for specific groups of beings, such as all animals, all children, all of our sangha (spiritual community), etc.  Today, we will explore expanding our practice out from a single being to groups of beings and then to All Beings.

One of the difficulties that can emerge, in working with All Beings, in addition to the challenge of holding the image of a vast group, is that we can have mixed feeling about all beings.  We do so by focusing on finding that kindness in all beings which is contained in the very essence of our being, our Buddha nature.  This means that just as the Buddha became enlightened that all beings have that same potential within them.

The buddha nature is simply the birthright of every sentiment being.   It is something that lies dormant within us and as we practice we awaken it.   A buddha is any person who has completely awakened from ignorance and opened to his or her vast potential of wisdom.  It is one who has brought a final end to suffering and frustration, and discovered a lasting and deathless happiness and peace.  Whether one may achieve this or not, it is important to know that this potential lies with us and within each person.

This is how we open to offering Metta to all beings.  We go beyond the surface of all beings and connect with their true essence.  This helps us to do the practice more readily and it opens us as individuals to a deeper understanding of ourselves, others and our world.

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 a small group at first, perhaps your family, a group of friends or a smaller community you are part of.  Envision holding this group of beings in loving-kindness and compassion.  You might like to imagine they are in a circle receiving loving-kindness.  Begin to offer phrases for your group.  You can choose whether you would like to include yourself in the group:

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

When you feel ready to move on to the next group, come back to your heart center for a few moments and repeat a round of phrases for yourself.  Next, begin to offer loving-kindness to our virtual sangha, the May is for Metta community.  Know there are people all around the globe participating in various ways.  Some of these include the United States, Singapore, India, the Netherlands, Spain, Australia, Germany, Canada, France, Malaysia, South Africa, Greece, New Zealand, Ireland, Germany, Thailand, the United Kingdom, Mauritius, the United Arab Emirates, Hong Kong, Belgium, Korea and more.  Just imagine if you can that we are all sitting together in a circle or see us spread out like lights of loving-kindness all around the world.  Begin to offer the phrases for our group knowing that as you do we are shining the light of loving-kindness and compassion around the world.

  • May we be free from danger.
  • May we have mental happiness.
  • May we have physical happiness.
  • May we 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 our group.  Remember to be gentle with yourself as we expand our practice out to larger groups of beings.  Sometimes it is more challenging to hold our focus and awareness on a larger group.  When you feel ready to move on, center yourself in your heart once again.  Connect with the loving-kindness within.  And begin to repeat the phrases for All Beings without exception:

  • 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 choose a smaller group, such as all animals or all children.  We will explore working with the category of All Beings in a variety of ways as we proceed with our practice, so be gentle as we begin. 

When you feel complete with your practice, return yourself to your circle of loving beings or envision yourself enveloped in 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 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.  Know 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:

  • What did you notice about expanding your Metta practice to multiple beings, groups and All Beings?
  • Was it harder or easier than other categories? 
  • Are you remembering to be gentle and loving with yourself? 
  • Have you explored using Metta as difficult feeling arise as throughout your day?

May we have a day filled with peace, harmony and beauty.

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

Beth

Day 14 ~ May Is For Metta 2016: Strengthening Our Foundation

Standard

MIFM2016.2.001

“Look in the mirror for a moment. The most important person is the one in front of you. The most important thing to do is to care. If this is true, care for yourself first. Love yourself first. Appreciate yourself first. Value your own human life. Then you are not alone. Stop expecting too much from you. Say this is good enough. I am happy to be here. I am kind to myself. I not looking for anything more.”

~ Dr. Piyal Walpola

Today, is a day to strengthen our foundation. It’s time to return our practice to ourselves in a bigger way and to reflect on how practicing lovingkindness and compassion for these past two weeks has impacted us.

We have moved through most of the Metta categories and will move on to the bigger category of All Beings tomorrow. Returning to center and to our foundation of lovingkindness is at the heart of our practice.  I invite you to expand your time offering Metta to yourself today and to do some journaling about what you have noticed.

I’ve reversed the order just for today to suggest that doing some reflection and writing at this time may be beneficial before you move into your practice of strengthening your foundation, but it’s your practice! Work with it as you feel to today and always.

If you do feel strongly called to work with other categories, you can return to one of the previous posts or simple tune in to your heart center allowing it to be your guide for today.

Journaling Practice:

  • What shifts or changes have you felt while practicing Metta so far?
  • Do you feel any resistance to offering Metta to yourself as the foundation of your practice?
  • How strong does your foundation feel?
  • Are you more easily able to connect with the energies of lovingkindness and compassion?
  • How might you deepen this?
  • Are there feelings, patterns or beliefs about yourself that are arising that you can support with Metta today?
  • As you practice, ask you heart what it wants you to know today?

Daily Practice:

Do your foundational practice – Come to your place of practice, move into your meditation posture, work with your breath, begin to connect with the heart center and connect with your circle of loving beings or personal connection to unconditional love.  Spend as much time to as you feel to generating the energy of loving-kindness – remember this is the heart of the practice.  By now you will most likely have a way of connecting with and accessing your foundation; if not take some time today to find what works best for you.

When you feel ready begin to work the phrases.  Let the meaning of the phrase gently wash over you.  You are affirming to yourself and to the universe that you desire to be safe, happy and peaceful.  If at any point you feel disconnected from the energy of loving-kindness, you can always go back to your heart center and your circle of loving beings.  This is the foundation of your practice; the phrases symbolize Metta but generating the essence of loving-kindness is the true practice.  

  • May I be happy.
  • May I be at peace.
  • May I live with ease.
  • May I be free from suffering.

When you finish with the phrases, you may wish to reconnect with your circle of loving beings  or metta generator for a moment and then, in whatever way you feel to give thanks or gratitude for your practice. 

Spend as much as time as you can today on strengthening your foundation.   If you can try to come back to it several times during the day and definitely when you find you are having difficult feelings or struggling in some way. 

Extra Credit:

This poem featured is this video has been one of the most controversial that I’ve shared on HOA.  Not because of the poem itself but due to the uncertainty of it’s author.  I had come across it cited as being written by Charlie Chaplin as it is in many places.  Others attribute it to a book by Kim & Alison McMillen.  I read that book and still don’t feel sure, but regardless the words are powerful and I feel speak to the benefits that come when we strengthen our foundation in loving ourselves.  If you like to read the words, the are posted  in As I Began To Love Myself: Reflections On A Self-Love Poem By Charlie Chaplin.

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

Beth

Wishing you a most beautiful day!

 

 

Day 13 ~ May Is For Metta 2016: Lovingkindness for A Difficult Being

Standard

MIFM2016.2.001

“Hatred can never cease by hatred.

Hatred can only cease by love.

This is an eternal law.”

– Buddha

Today, we will continue our practice of Metta for the category of a Difficult being.  Consider someone who you have a deeper degree of difficulty with but not the most severe of challenges.  Perhaps, there is an ongoing situation, which you cannot change outwardly.  Maybe, yesterday or even today, you had an interaction that is causing you frustration, annoyance, or anger.  Perhaps you are holding a long-term resentment toward someone and your mind is not able to let go.

Metta offers an opportunity to work with what is arising both in the moment and what is an ongoing thread in our life experience.  We can utilize our practice to assist in transforming our attitude from the negative to the positive whenever we choose to.  If you find that you struggle sending loving-kindness to your Difficult person, you may wish to imagine them as vulnerable.  Perhaps as a helpless infant or someone who is on their death-bed.  Allow yourself to feel their fragility rather than their harshness, which is a trigger for you.  Allow yourself to feel this being’s humanness.

Depending on the person or situation, this may be hard to do, but remember that in some way they are suffering, too. There’s actually a very good chance that what makes this person “difficult” is coming from their own unresolved pain and suffering and somehow triggering those vulnerable places within you.

In many spiritual traditions and healing practices, it is understood that the world is a mirror.  Your outer world is seen as a reflection of your inner world.  So, in a sense, if you did not have something within you that is connected to this “difficult” person, there would be no reason for you to have a reaction – there would be no charge so to speak.  I invite you to simply consider this concept.

On a very deep level (one that embraces the interconnectedness of all things) know that as you are willing to offer Metta to this difficult person, you are also offering to what we might call the shadow, the part of ourselves that we suppress, reject and don’t want to accept or see.  This might no always be the case, but it is something else to explore as you practice.  And, remember if you are struggling in any way, you can always return  your practice back to yourself!

Daily Practice:  

Do your foundational practices.  Get comfortable and settle into your breath.  Spend a few moments centering on your heart.  Imagine yourself sitting in your circle of loving beings.  Allow yourself to absorb the energy of loving-kindness and compassion into your heart and into every atom and cell of your being.  Begin to send Metta to yourself by using the phrases you have been working with:

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

When you feel immersed in loving-kindness, bring an image of the Difficult person you will work with into your awareness.  Begin by saying to yourself, “Just as I wish to be peaceful and free from suffering, may you also be peaceful and free from suffering.”  Then, repeat the phrases while holding the image of the Difficult person in your mind:

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

Accept the feelings that arise for you and let them move through.  You may feel anger, frustration, sadness or grief ~  just let it flow.  If at any point, the feelings become overwhelming, switch back to practicing for your self.  You may wish to ask yourself, “Who is the one suffering from this anger or sadness?”  You are the one who is holding onto this feeling, the other person has most likely moved on.  Begin to let these emotions go to ease your own heart.  When you feel ready, return your practice to the difficult person until you feel complete.

Finish your practice by returning to your heart center or circle of loving beings.  Offer a few rounds of phrases for your self for your willingness to be present and work with difficult feelings and resistance.  When you are complete with your practice, take a few moments to dedicate the merit for the benefit of all who are suffering, yourself and your Difficult person included.  Use the words that feel right to you.

Daily Journal Reflection:

  • What are you noticing about practicing Metta for a Difficult person? 
  • Was it any different today? 
  • Are you able to let go of difficult feelings that you are holding onto? 
  • If so, how does that feel? 
  • If not, why are you still holding on?
  • How is practicing Metta affecting your daily life?

I thank all of you for participating with me in this journey of Metta.  Our virtual Sangha or community is worldwide; the loving-kindness and compassion we are generating is universal!

May you have a day filled with inner peace and calm.

Namaste.

Day 11 ~ May Is For Metta 2016: Lovingkindness For Neutral Beings

Standard

MIFM2016.2.001

“Loving-kindness meditation accords with zen’s Bodhisattva vow, in confirming that our awakening is mutually grounded in the interdependence of all beings, rather than being a self-centered endeavor.  Loving-kindness is sometimes misconstrued as an attempt to conjure up good feelings, or to see ourselves as loving or kind.  However, its function is to invite the awakening of compassion and empathy, aspects of our being.”

– Elizabeth Hamilton

Today, we will continue our practice of Metta for Neutral beings.   As the neutral person is not so “real’ to us, it is often harder to elicit feelings for this person.  For this reason, it can be helpful to work with the same neutral person for a few days.   Sometimes, people feel bored with this category, as there is not as much emotional charge as with a friend or enemy.  It may be harder to hold one’s attention on the neutral person.  Staying attentive can be a challenge in Metta as well as during meditation practice in general.  However, we are working to focus our awareness.  This practice offers a wonderful opportunity to stay present with our experience, bringing our attention and consciousness to a place where we may often be inattentive and unconscious.

Choose two or three Neutral beings to work with today.  You may do this as part of a sitting practice and/or explore using Metta when you are out and about in the world.  When you are on the street, in the store, or at the gym, try choosing a Neutral person you see and silently say the phrases for this person.  Last year, one of our participants shared about offering Metta to the other drivers she passed them on the road and noticed that she felt more peaceful and less frustrated during her commute.

This practice is an opportunity to offer loving-kindness and support to someone without needing to take outward action.  It is an inner offering and it is a way we can bring more loving-kindness and compassion into the world.  And, it is a way we can shift our own experience from negative to positive, from judgement to acceptance and from frustration to inner peace.

Daily Practice:  

Do your foundational practices. Begin to cultivate loving-kindness for yourself by connecting with your heart or imagining yourself in your circle of loving beings.  Offer Metta to yourself by using the phrases you have been working with:

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

When you feel immersed in the energy of loving-kindness for yourself, bring the image of a Neutral person into your awareness.  Once you have called this person to mind, allow yourself to make a heart connection with this person.  Perhaps send some of the loving-kindness you have cultivated from your heart to their heart center.  Notice how it feels to offer loving-kindness to a Neutral being.  Say inwardly, “Just as I wish to be happy and free from suffering, may you be happy and free from suffering.”  Then, begin repeating the phrases for this Neutral person:

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

Just notice what arises as you practice.  If your mind wanders or thoughts arise, bring your awareness back to the neutral person and continue repeating the phrases.  As always, if difficult emotions or distractions dominate your attention, return to your heart center, repeating the phrases for yourself until you feel clearer and calmer.  When  you feel to, return your practice to the neutral person.  Continue on to one or two other Neutral beings.  Remember you can also take your practice with you as you go about your day.

Practice as long as you feel to or have committed to for today.  When you feel complete, return to your heart center.  Spend a few moments reflecting on your practice.  Notice how it felt to connect with Neutral beings.  Part of our practice is experiencing the relationship that we have with all beings; this is part of being human, being alive and living on Earth at this time.  We share a common experience whether we know each other or not.  Metta offers an opportunity to acknowledge and honor our interconnectedness with all beings on a deeper and more conscious level.

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 has it been to practice Metta for Neutral beings?
  • Did you practice for someone as you went about your day?
  • Are you continuing to be gentle and loving with yourself?
  • Have you noticed any difference in your sense of connection to self, others and the world since you began your Metta practice?

May you have a joyful day.

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

Beth

Day 10 ~ May Is For Metta 2016: Offering Lovingkindness To A Neutral Being

Standard

MIFM2016.2.001

“My religion is very simple.  My religion is kindness.”

~ H.H. Dalai Lama

Today, we will move our practice of Metta to the category of a Neutral being.  This category is the beginning of expanding our practice from our circle of connection to the broader field of all beings.  Here, with the Neutral person, we begin to practice for those we don’t have a personal relationship with, knowing that they, too, deserve happiness as all beings do.

In this stage, we cultivate loving-kindness for a Neutral being; this is someone we have no strong feelings towards.  This person is not a friend, nor are we in conflict with them.  We simply feel neutral towards them.  Most likely, the majority of people we encounter in life fall into this category.  As we walk along the streets or go shopping, we encounter so many people that there is a tendency to put our emotions in neutral and in a sense ignore those who are around us.  It is not always possible to have a real emotional relationship or connection with everyone we meet, particularly when we live in high population areas.  In this part of the practice, we learn to focus our attention on those beings that we tend to have no specific feelings for and may not even notice.

Living a large portion of my life in New York City, I learned to tune out a lot of what was going on around me.  In many ways, it was a necessary life skill to function on a daily basis and not feel overwhelmed by so much energy and activity.  It was also a great place to cultivate a practice of Metta as it afforded me the opportunity to connect inwardly and offer loving-kindness when I could not connect outwardly.  Practicing Metta offers a powerful way to create connection with what is going around us in a more energetic way, within the container of our own experience.

Working with the category of a Neutral person opens a doorway to relating more to the world and the people who are around us on a daily basis.  It helps to bring us into greater awareness in those spaces where we may tend to check out or become less conscious. This is one of the great gifts of this part of the practice.  On one level we are practicing offering loving-kindness for the neutral person; on another, we are accessing a place where we often move into “neutrality” and instead are becoming more conscious and awake.

Daily Practice: 

Do your foundational practices. Once again, we begin by cultivating loving-kindness and compassion for our own self as the foundation for offering it to others.  Get comfortable and settle into your breath.  Spend a few moments centering on your heart.  Imagine yourself sitting in a circle surrounded by loving beings.  They may be ones you actually know or those who you imagine are loving.  Allow yourself to feel enveloped in this love.  Begin to send Metta to yourself by using the phrases you have been working with:

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

When you feel immersed in the energy of loving-kindness and compassion, invite the image of a Neutral being into your mind.  Pick someone you just happened to notice as you went about your day today or yesterday, perhaps the cashier at the supermarket, someone you passed on the street, or the person sitting across from you on the subway or bus. The neutral person is not someone you like or dislike; you have no specific feelings for this person.  Once you have called this person to mind, begin by saying inwardly, “Just as I wish to be happy and free from suffering, may you be happy and free from suffering.”  Then, begin repeating the phrases for this Neutral person:

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

Notice what arises as you practice.  If your mind wanders or thoughts arise, just bring your awareness back to the Neutral person and continue repeating the phrases. As always, if difficult emotions dominate your attention, re-center yourself in loving-kindness and repeat the phrases for yourself until you feel clearer and calmer. Then, return your practice to the Neutral person.

Practice as long as you feel to or have committed to for today.  When you feel complete, return to your heart center.  Spend a few moments reflecting on your practice.  Notice how it felt to connect with a Neutral person.  For some, this category is more difficult.  This category is one that can easily be applied to our daily life.  I hope you will explore working with it in your sitting practice and as you go about your day.

Take a few moments to dedicate the merit of your practice asking that it benefit your self, others and all beings without exception.

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 practice Metta for a Neutral person?
  • Was it different from practicing for your self, a benefactor or a Beloved?
  • How is your practice going?
  • Are you able to continue making some time everyday to sit or practice in some way?
  • If not, what is stopping you?
  • What is your commitment to yourself right now in terms of making time to bring more loving-kindness into your life?
  • Take some time to reflect on your experience so far.  Jot down anything you have noticed and any insight you have gained.

Wishing you a day filled with peace, happiness and ease of well-being.

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

Beth


100

Inner Wisdom Wellness Packages

I invite you to come explore with me as I support you in…
  • STEPPING forward in life
  • OWNING your power
  • ALLOWING your authenticity to emerge
  • RECLAIMING your essential self
Join me for a series of Integrative Shamanic Healing Sessions! Together, we we will explore:
  • Where you are and where you would like to be
  • What areas of your life need change and healing
  • How to apply a holistic approach to life and well-being
  • Holistic & transformational tools to help foster inner wisdom and peace
  • Ways to work through limiting patterns, feelings and beliefs which keep you from living the life you desire
  • An action plan for you be the catalyst for transformation and healing in your life in an ongoing way


Are you ready to begin?

Schedule a complimentary 20-Minute Phone or Skype Consultation today to explore what’s possible. 

All programs feature 90 Minute Integrative Shamanic Healing Sessions, which are customized to meet individual focus and needs.  Learn more at www.bethterrence.com.

Day 9 ~ May Is For Metta 2016: Dedicating The Merit Of Our Practice

Standard

MIFM2016.2.001

May the earth be wholesome everywhere
The world blessed with prosperity
May the poor and destitute find wealth
And the stooping animals be freed

May every being ailing with illness
Find relief at once from suffering
May all the sickness that afflict the living
Be instantly and permanently healed

May those who go in dread, have no more fear,
May captives be unchained and set free,
And may the weak now become strong,
May living beings help each other in kindness.

May travelers upon the road,
Find happiness no matter where they go,
And may they gain, without hardship,
The goals on which their hearts are set.

From the songs of birds and the sighing of trees,
From the shafts of light and from the sky itself,
May living beings, each and every one,
Perceive the constant sound of Dharma

– Shantideva

It is customary in Buddhism and other spiritual traditions to dedicate the merit of our practice.  We ask to accomplish a twofold benefit – that our practice is for our own benefit and that of all sentient beings.  All sentient beings can include humans, animals, plants, and beings in other realms.  Dedicating merit offers our practice for the support of others, asking that the loving-kindness we generate may be beneficial to all beings and at the same time, it helps our own minds to remain firm in our dedication to cultivate compassion within ourselves.

Traditionally in Buddhism, merit is offered at the end of one’s practice.  May Is For Metta is adapted from the Buddhist practice of Metta and also incorporates heart-centered practices from other traditions.  The opening by Shantideva offers one way to work with this.  Although there are a number of traditional ways to dedicate merit, invite you to explore finding words or phrases to dedicate merit that resonate with you.

For many years now, I have had the practice of inviting an intention of benefit for myself and all those who are in need of support as I first begin my practice.  Then, at the end of my practice each day I take a few moments to dedicate the merit of my practice to any specific individuals, groups or locations in the world that I am feeling to offer it on this day and ultimately for all beings without exception.  You may wish to use the Shantideva prayer, you may wish to name those people or places you wish to support, or you may wish to simply wish to say something like this Metta prayer at the end of your practice:

11025707_10153234143026093_1891173863060752552_n-2

Here is another traditional way to dedicate merit; and as we have discussed with choosing the phrases, feel free to find the language that feels best for you:

  • May all beings have happiness and it’s cause.
  • May all beings be free of suffering, joyous content and at ease.
  • May all beings be balanced in equanimity towards one and all.
  • May the merit of my practice be for my own benefit and for that of all sentient beings.

For today’s practice, we will continue working with the categories of Benefactor/Mentor and Beloved; and then conclude with dedicating the merit of our practice.  Sometimes people have difficulty choosing whom to work with.  I had suggested a practice yesterday to explore by working with the heart, but also it is good to just be open and see who/what comes to mind.

The name Benefactor/Mentor connotes a certain type of person but we should not get caught up in the title.  Remember, we say choose a being because in addition to a human being, it can be an animal or something you love in nature, a tree, a river, or the mountains.  The essence of this category is that this being creates warmth in you and puts a smile on your face.

Daily Practice:

Do your foundational practices.  Begin by getting comfortable and settling in to your breath.  Spend a few moments centering on your heart, recalling a moment you felt immersed in unconditional love or see yourself in the center of your circle of loving beings.  Begin to send Metta to yourself by repeating the phrases you have been working with.  

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

Then, when you feel ready, bring an image of a Benefactor, a mentor, teacher, grandparent, loving animal or place in nature, into your mind.  Begin to offer loving-kindness to this being.  Before you begin the phrases offer, “Just as I wish to be happy and free from suffering, may you be happy and free from suffering.”  Then, begin repeating the phrases for your Benefactor:

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

Practice for a few minutes for the Benefactor and then move onto the category of the Beloved.  Invite an image of your Beloved, a close friend or family member into your mind.  Hold them in your heart and offer this, “Just as I wish to be happy and free from suffering, may you be happy and free from suffering.”  Then, begin to repeat the phrases for your Beloved:

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

Remember, if you are struggling with the practice or having difficult feelings arise, you can always return the practice to yourself for a few moments.  Then, when you feel to go back to whichever category you were working with.  Just call that being back into your mind and heart and continue your practice.  Practice as long as you feel to or have committed to for today.  

Take a few moment as you finish to dedicate the merit of your practice in a way that feels best for you.  If you already have a way you do this, you can just continue with it.  May Is For Metta is meant to support or enhance your existing practices.  And, if this is a new concept for you, take some time over the next week or so to explore various ways to dedicate merit until you find one that feels good for  you to continue with.  Another way to do this is to say a prayer at the end of your practice in whatever manner or tradition feels best for you.   And, be sure to check out the “Extra Credit” below.

  • May all beings have happiness and it’s cause.
  • May all beings be free of suffering, joyous content and at ease.
  • May all beings be balanced in equanimity towards one and all.
  • May the merit of my practice be for my own benefit and for that of all sentient beings.

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 work with a number of the categories?
  • What did you notice?
  • Are you remembering to return to yourself when you need to?
  • How are you feeling about your practice or exploration of Metta overall?
  • Did you explore a way to dedicate the merit of your practice?  How did that feel?

May your day be filled with happiness, love and equanimity.

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

Beth


Extra Credit:

This song written by American monk, Ven. Heng Sure carries the essence of dedicating merit as well as what the overall intention of our Metta practice is centered on.  Hope you’ll take a few moments and listen.  I’ve included the words below as well.

May every living being,
Our minds as one and radiant with light,
Share the fruits of peace
With hearts of goodness, luminous and bright.

If people hear and see,
How hands and hearts can find in giving, unity,
May their minds awake,
To Great Compassion, wisdom and to joy.

May kindness find reward,
May all who sorrow leave their grief and pain;
May this boundless light,
Break the darkness of their endless night.

Because our hearts are one,
This world of pain turns into Paradise,
May all become compassionate and wise,
May all become compassionate and wise.