Even with the best of intentions, there are days when you feel less than loving. There are days when you feel less than kind. It is these moments, more than any other that it becomes important to dig deep and recognize the goodness that still resides within you.
Metta, or lovingkindness (one word, one concept) is quite simple when you’re feeling wonderfully, and quite difficult when you’re feeling challenged by life. It’s a way to remember that love and peace exist in themselves, without being owned by circumstance.
On a day when you feel filled with blame, regret, longing or exhaustion, have a seat.Allow yourself to focus on what you want, on what you need and on how you feel.It’s important tobegin by directing love inwards, aligning yourself with the recognition that ultimatelyyou want to be happy.
Repeat to yourself, May I be at ease. May I be filled with loving kindness.Try tofeel the love that resides from within, without an object.
Move onby focusing your attention on a beloved person in your life.Focus on their features, on their spirit, on the way they make you feel. With this person’s visage in your mind’s eye, repeat to yourself May [person’s name] be at ease.May [person’s name] be filled with loving kindness.Feel goodness multiply from within.
Moving along,think of someone fairly neutral, such as an acquaintance in your life.Focus on what you can recall of them and repeat the same mantra May [person’s name] be at ease. May [person’s name] be filled with loving kindness.
Finally,direct metta towards someone you have experienced conflict with, or perhaps have found difficult to forgive. This person is considered to be a blockage and could be holding you back from your full potential of kindness. Without a backstory, picture this person. Give them your attention, your love your kindness. Repeat May [person’s name] be at ease. May [person’s name] be filled with loving kindnessuntil you mean it.
Through the power of this practice, we separate ourselves from the us and them phenomena and realize that we can feel equally powerfully within our hearts for all beings.
We ourselves have infinite potential to expand our feelings of connection, giving us more control of our internal frustrations.