BarefootAndUpsideDown

July Lily Fredonia NY (ckg photo)

Lovingkindness meditation works on the compassion principle. We are all connected and cultivating one another’s well-being is our purpose on earth.

Though lovingkindness, or metta practice is generally done during sitting meditation, you can practice during walking meditation, or even insert snippets into your daily life. Be ready for some surprises, however, when you do begin taking it off the cushion.

*Begin with acknowledging your intention. If you are not aware of an intention, simply ask yourself, without necessarily answering, what is my intention for this practice? The practice may also be dedicated for the benefit of yourself or others. We often say “for the benefit of all sentient beings.”

*Drop your awareness into your body, heart, and breathe as you practice mindfulness of your physical, emotional, and cognitive self. Try to delve beneath your “language” mind and FEEL with your sensorial mind whatever is going on in that moment. Embarking upon several conscious and extended breaths through your nose, creating thin threads of breath that you can follow with your mind can help focus the mind on those days when herds of wild elephants seem to be romping through your thoughts.

*Begin with a sincere wish for your own well-being, repeating the four phrases in your mind:

May I live free from FEAR

May I enjoy physical health and WELL-BEING

May I enjoy mental health and HAPPINESS

May I live in EASE and ABUNDANCE

You can stay with this practice, repeating these four phrases over and over for months. A year would not be overdoing it. I practiced for months this way and still come back to this practice whenever I feel a need to nurture myself again. The phrases work as a mantra, hooking and settling the mind.

PART TWO: Change the “I” in the phrases to a loved one. This is a powerful practice. It often has the effect of deepening relationships in surprising ways!

PART THREE: Change the “I” to a neutral person. This would be a person you had no feelings for, positive or negative. Perhaps you passed someone on the street as you walked to the bus stop. Can you send them lovingkindness?

PART FOUR: Change the “I” to a difficult person. This would be someone who knows how to press your buttons! Someone who annoys you or angers you. Someone you really don’t want to be around. Send them lovingkindness.

PART FIVE: Change the “I” to all BEINGS. This helps to generate compassion in its broadest sense. Your being opens and IS compassion.

May all beings live without FEAR.

May all beings enjoy physical health and well-being.

May all beings enjoy mental health and happiness.

May all beings live in ease and abundance.

pink hydrangea Fredonia NY (ckg poto)