The Newsy Neighbour Magazine
December Issue #110
ByBecky Stone with Pranava Yoga
May I be happy. May I be well. May I be safe. May I be at
peace.
This is such a simple prayer, yet famous throughout the
world. Known as the Metta Meditation, or the Loving-Kindness meditation, its
roots are in Buddhism. It feels fitting for the Christmas season, despite its
lineage. Jesus challenges us to love everyone, including ourselves, the way
that He loves us – unconditionally. How powerful would it be if everyone were
able to feel this way about each other?
How much relief would YOU feel if you yourself were happy, well, safe,
and peaceful?
In a day and age that feels unsettled and polarized, we need more things that bring comfort and camaraderie. We need all the tools we can find to help us reach out and create connection with those around us. And not just those that we are naturally drawn to. Now, more than ever, we need ways to find these things with everyone - including those that we are indifferent to or repelled by. The way to heal the world will not be found in denial or condemnation, but it CAN be found in love and kindness.
Try these steps a little at a time. It is a powerful and
profound process. You may find that you stay on each step for many repetitions
before you are able to move on to the next, and that is just fine. There is no
hurry. In fact, the power in this practice comes from getting very good at each
step before you move on.
Begin with taking a few minutes in a quiet place. Tune into
your breath, relax your body. Bring your mind’s eye to your heart:
1. Begin with directing this mantra towards yourself
first: May I be happy. May I be well.
May I be safe. May I be at peace. Send loving vibrations to your Self.
Breathe in a sense of the Divine. Allow whatever rises up for you to be
observed by your internal Witness. Imagine releasing what is holding you back
from feeling happy, well, safe and peaceful.
2. Think of someone you love. Repeat this to yourself as you
gently direct loving energy toward that person: May you be happy. May you be
well. May you be safe. May you be at peace. Someone you care for will benefit from this
quiet energy you are sending them. Your actions towards that person are sure to
reflect your feelings as well.
3. Send this energy on to a stranger, someone for whom you
have little or no attachment to. Perhaps it is a person next to you on the bus,
or the cashier at the grocery store, or the homeless person you pass on the
street. Hold them in your mind and direct this towards them: May you be
happy. May you be well. May you be safe. May you be at peace. Imagine
emanating love directly from your heart to theirs. You may be surprised at the
level of compassion that arises within you. You may never know how that kind
energy may influence that persons experience, but it will certainly influence
your own as you begin to do that in your daily (possibly previously mindless)
interactions.
4. On to the tricky part. Think of someone whom you dislike,
or has wronged you, or for whom you have little respect. Notice the mind begin
the process of listing all the reasons you should NOT do this practice. Observe
the feelings within your own body that arise as you hold this person in your
mind. Breathe into your heart space love for yourself to settle. Begin to send
this message from your heart to theirs: May you be happy. May you be well.
May you be safe. May you be at peace. There is no work to do, no action to
take, no words to be said. You can simply tap into the beautiful energy
contained in these words. If you have practiced the previous 3 steps enough, it
will be very possible to tap into that energy once again and direct it towards
that person. Whether or not that person knows that I have brought myself around
from anger to love, I have made a positive shift into the vibrations that are
between us. Powerful stuff, even if it has to be returned to patiently over and
over again. You may be surprised at the results in this one.
5. How can we make a positive impact to the world at large?
It may feel overwhelming to think of what it will take to heal at a time so
seemingly divided and full of hurt. If you feel overwhelmed, as I do, at the
prospect of how to bring more good into our mad, mad world – this meditation is
very powerful. The human race and all the living beings on this planet need
more love and kindness and this simple visualization is more powerful that we
can imagine. Imagine your heart emanating this energy in a massive field that
can blanket the entire Earth, or whatever aspect of it is that is calling to
you. Repeat this and let it do its good work:
May all beings be happy. May all beings be well. May all
beings be safe. May all beings be peaceful and at ease.
Namaste, Becky
No comments:
Post a Comment