Loving Kindness Meditation: Peace out.

I think I've found it! A way to feel love and happiness daily without having to change anything externally!  Of course, it's nothing new. People have been practicing it for a few thousand years. Now I just need to commit to doing it myself every day...

Often at the end of a yoga class during our final relaxation (shavasana) I will lead the students through a guided loving kindness meditation. I do this because I have found this practice to have such a profound effect on my own life. Practicing loving kindness--even for a few minutes a day-- helps me to develop compassion for myself and to get out of a negative state of mind.

I'll give you a quick synopsis and then some links to read or listen to the meditation yourself:

First sit in a meditation seat or in any comfortable manner with a straight spine. Tune into your breath, feeling it go in and out. Notice what is happening in your body and mind, the sensations, the thoughts.

Then take your awareness to your heart center and feel the sensations there. Breathe some space into your chest. Picture yourself sitting (or lying) here. Picture what you're wearing and the position of your body and then say to yourself: May I be at peace. May I be happy. May I be free... (you can change these phrases to whatever feels right to you as long as you're cultivating loving kindness).

Notice any resistance, judgment or tension that arises and let it be. Allow yourself to open to the feelings of loving kindness. Let the feelings wash over you.

Then begin to extend the thoughts of loving kindness toward other beings-- allowing a mental picture of the person/people/beings to arise first. Repeat the phrases for each being or group of beings
...May they be happy. May they be at peace. May they be free.
Start with someone that you love dearly and move onto someone who challenges you. Next extend this loving kindness to people that you don't know, allowing the group to grow until it encompasses all sentient beings. 

Be sure to repeat the phrases at each step and give time to allow yourself to open, and allow the feelings to wash over you. 

After extending loving kindness to all beings, I like to bring it back in to your own heart. Again, picture yourself and end with repeating the phrases to yourself. May I be happy, May I be at peace, May I be free. 

If at any point you are doubting, resisting, scoffing, judging, etc., go back to the phrases. The loving kindness will come eventually, even if you're not feeling it.

After all, as zen teacher, Cheri Huber says, What You Practice is What You Have.

May we all be happy. May we be at peace. May we be free. 

peace out.


Links:
Loving Kindness script by teacher Stephen Levine
script from Wisdom Heart.org
Guided loving kindness meditation--mp3 (there are a lot on the interwebs, this is just one example)

illustration source

What you practice is what you have. (a declaration of liberation)

 I finally decided that enough was enough. I will not postpone happiness until life is less stressful.  Anxiety will no longer  trump my peace card.

I am finished focusing on 'self improvement' and giving power to the critical voices in my head. Trying to be 'better' at EVERYTHING is exhausting. It doesn't work. It's not like I'll reach a certain point and finally satisfy the voice that tells me "You can do BETTER!" Because there is always somewhere to go.

Instead, I will practice feeling like I have already arrived at 'Better'. Instead of practicing being self-critical and overwhelmed, I will practice letting those thoughts pass by and directing my attention to my body, to what is happening in the moment.

These trees remind me to stop.

I picked up another book of Cheri Huber's: What You Practice is What You Have, in the same week as Desi directed me to Danielle LaPorte's website: White Hot Truth. The similarities between the messages of these two teachers (one a Zen monk and the other an inspiring entrepreneurial coach) was synchronistic for me.

They are saying the same thing:

"Self improvement infers there’s something wrong with you, so you’re already starting off with a disadvantage.
Of course there’s something to improve — always will be, life is an evolutionary equation. But liberation is about consciously choosing your perspectives, moment to moment, so let’s choose viewpoints that are advantageous and give us warm fuzzy, encouraging feelings."
--Danielle LaPorte, "Why Self Improvement Makes You Neurotic", White Hot Truth

I am all for liberation. In fact, I am practicing liberation right now.

What are you practicing?