Metta: May 24 - 30

I saved loving kindness (or metta) as the final heavenly abode. Metta is essentially wishing wellbeing for others. It is the one I routinely practice and probably the one most familiar to others. Here's why I value metta so much. If I'm not intentional when I close my eyes to meditate, instead of becoming aware of the present moment, I can easily get stuck in my petty thoughts and discomforts and zone out for 20 minutes. But metta prompts me to recognize how I'm actually connected to others. If in meditation, turning inward can sometimes become a form of escape, then in metta, turning outward is the antidote to this self-centeredness.

Another great benefit of metta is that it helps me move from my head to my heart. Although I've practiced meditation for years, often I fall down the rabbit hole of regret and worry. Metta, on the other hand, takes me to a place of imagination and memory. As I silently say words of wellbeing, health, and ease for loved ones and others, I try to paint vivid mental pictures. Then I envision them surrounded by golden light. By doing this, I often feel a sense of warmth in my chest. I sincerely hope my words of blessings make a tangible difference. My practical skeptical self has its doubts about the whole thing but my intuitive side senses the process subtly changes me. And because we are all interconnected, if taking time to intentionally focus on someone other than myself helps me to become more loving then in the long run I'm fostering more love in the world for everyone.

Practice

There are so many way to practice lovingkindness.

Formal Practice

Some of my favorite teachers offer awesome metta teachings and meditations. Check out any of these: Sharon Salzburg: 10-Minute Guided Loving-Kindness Meditation

Jack Kornfield: 28- Minute Guided Loving Kindness Meditation

Tara Brach: Present Heart (1 hour teaching)

Informal Practice

The point of formal practice is for it to spill over into ordinary life. It feels like we as a society have become so mean and mistrusting. Imagine if I could intentionally live from a place of kindness. What if kindness was my default mindset and disposition of my heart? I've come to believe these divine abodes are more about self transformation than healing the world. Join me this week in committing to kindness. When you are tempted to be grumpy or oblivious or just caught up in your own stuff, decide to seek daily opportunities to put kindness in action. Tell me or a friend what you did. Tell how it effected another person. Just as importantly, reflect on how it effected you.