You may have practiced Loving Kindness, or “Metta Kindness” meditations with us at Yoga Bella in the past. Basically this is drawn from Buddhist tradition of sending out those we love specific well wishes and then including in people who are more difficult to love and including them in the same good thoughts and wishes.
You can practice this any time using some mental imagery of a circle in your mind. First picture yourself in the circle and wish these four thoughts for your own personal being (loving ourselves first, so we can extend that love to others). Slowly repeating these 4 phrases:
- May I be well in mind and in body
- May I be happy
- May I feel safe
- May I be at ease
Include any specific thoughts and wishes, using your own words, such as “peace” for ease, or “tranquility”, “contentment”, or freedom from specific things that are stealing your peace, etc.
Next, invite a loved one into the circle in your mind – this is someone that is very easy to think of with warmth in your heart. Again go through the four wishes, with using “we”, i.e., “May we be well in mind and in body”, etc.
Sit with that and notice how you feel. The last phase is to do the difficult thing. Invite a person into your warm and comfortable circle in your mind that you may even have had hostile feelings towards – they are hard to love. Feel the love that is already in the circle. Just observe. And then begin to share your wishes to include all of you – “May we all be well in mind and in body”…
This practice may not change the difficult person, and it might not change what is happening in the outside world, but it will surely have a calming effect on you, and change the perspective with which you approach the world.
Yoga Journal has some additional Metta Kindness actions for all of us during this time.
Today you are welcome to join me in my own home and practice Yoga Fusion. Yoga Fusion is taught on Mondays at 10:30am and blends yoga, Pilates and Barre method all together. There is always a focus on core strengthening. It is accessible to everyone. Today’s practice is done entirely on the floor, with no props needed. Click Here to give it a try!