Try a Little Loving Kindness

Our final December Meditation practice is arriving in January, fortunately it is all about loving kindness.  The January Fire practice will begin next week.

There are many variations of this classic Buddhist meditation known as the metta bhavana meditation from the Theravada Buddhist tradition. This version comes from meditation teacher Sharon Salzburg.   An ancient meditation, it was first heard over 2,500 years ago.  It is intended to cultivate compassion and empathy not just for others but for yourself as well.  As Unitarian Universalists, this meditation can be seen as an expression of our first principle, a way to honour the inherent worth of all beings, as well as our seventh, our connection to the interdependent web.

Loving Kindness Meditation

Find a quiet place where you will undisturbed for 15 minutes.  Sit in a chair or on a cushion.  Please get comfortable, closing your eyes. Settle your feet on the floor and get your back straight without tension.

Take a few deep breaths, relax your body. Feel your energy settle into your body.  Feel your energy settle into this moment.

The phrase to repeat: “May I live in safety.  May I be happy.  May I be healthy. May I live with ease.”

Gently repeat these phrases as you hold yourself and then others in your heart.  If you find your attention has wandered, don’t worry.  Just begin again. You may say them out loud or quietly to yourself.

Hold yourself in your mind and heart.  Hold an image of yourself, say your name.  Feel yourself be present in this moment. Repeat:
May I live in safety.  May I be happy.  May I be healthy. May I live with ease.

Call to mind somebody that you care about–a good friend, or someone who’s helped you, someone who inspires you. Visualize them, say their name. Get a feeling for their presence, and then direct the phrases of lovingkindness to them.
May you  live in safety.  May you be happy.  May you be healthy. May you live with ease.

Call to mind someone you know who you find difficult: to appreciate, to accept, to love.  Someone you have trouble with. If somebody like that comes to mind, bring them here. Imagine them sitting in front of you. Say their name. Get a feeling for their presence and offer the phrases of lovingkindness to them.
May you live in safety.  May you be happy.  May you be healthy. May you live with ease.

Think of someone who plays some minor role in your life, that you don’t have a particular feeling for, or against. Maybe the checkout person at the supermarket or the tim hortons staff. If someone like that comes to mind, imagine them sitting in front of you, and offer these same phrases of lovingkindness to them.
May you live in safety.  May you be happy.  May you be healthy. May you live with ease.

When we connect into these phrases, aiming the heart in this way, we’re opening ourselves to the possibility of including, rather than excluding, of connecting, rather than overlooking, of caring, rather than being indifferent. And ultimately, we open in this way to all beings everywhere, people, animals, all creatures, without distinction, without separation.
May all beings live in safety, be happy, be healthy, live with ease.

Take a final deep breath, and when you feel ready, open your eyes.  May this energy carry through into your daily round.

To listen to an audio version of a loving kindness practice, go to this Mindful page.

 

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