Loving Kindness Being kind to yourself.
The loving kindness Metta in Pali awakens us to our connectedness with all of life.
Often the starting place is an offering of care to our own being.
This simple practice is a direct and powerful way to awaken from the trance of unworthiness.
By regarding ourselves with kindness we begin to dissolve the identity of an isolated deficient self.
This creates the ground for including others in an unconditionally loving heart.
So,
If you are ready sit comfortably and quietly and relax any areas of the body that might be tense or tight.
Take some moments to feel the breath at the heart breathe in in,
Sense that you are receiving warmth and energy.
Breathe in out sense that you are letting go into openness.
Silently or in a whisper,
Begin offering yourselves prayers of loving kindness.
To start,
Choose four or five phrases that resonate with you.
They might include May I be filled with loving kindness May I be held in loving kindness May I feel safe and at ease May I feel protected from inner and outer harm May I be happy May I accept myself just as I am May I know the natural joy of being alive May I find refuge within my own being May my heart and mind awaken May I be free May I be free As you repeat each phrase,
Open to whatever images and feelings arise with the words approach the meditation as an experiment sensing what words and images best serve to soften and open your heart You might explore placing your hand gently on top of your heart to see if this deepens the experience I invite you to hold yourself with kindness Take as long as you like offering yourself these phrases and reflecting on them May I be filled with loving kindness May I be held in loving kindness May I feel safe and at ease May I feel protected from inner and outer harm May I be happy May I accept myself just as I am May I feel safe and at ease May I accept myself just as I am May I know the natural joy of being alive May I find true refuge with my own being May my heart and mind awaken May I be free I invite you to continue sitting with the phrases that most resonate for you you May I be filled with loving kindness May I be held in loving kindness May I feel safe and at ease May I feel protected from inner and outer harm May I be happy May I accept myself just as I am May I be free May I feel good May I feel safe and at ease May I feel protected from inner and outer harm May I know the natural joy of being alive May I find true refuge within my own being May my heart and mind awaken May I be free?
Or any other phrases that feel comfortable for you?
As you end your meditation,
Sit quietly for a few minutes and notice the feelings in your body and heart.
Is there a new sense of space and tenderness?
Do you feel more at home in your own being?
Often it is most difficult for us to be kind to ourselves.
So throughout the day,
The more you remember to be kind to yourself,
The more readily you will find a sense of connectedness and freedom from the grip,
From this grip of unworthiness.
You can practice anywhere,
Anytime,
Offering yourself the phrases of loving kindness as you walk,
Drive,
Being careful obviously,
And conduct the tasks of daily life.
If you become agitated or upset,
The prayers of loving kindness can seem discordant and artificial if you are gripped by fear,
Shame or confusion.
At times they may even highlight how undeserving and bad you feel about yourself.
Without judgment,
Include this reactivity in the meditation.
May this too be held in loving kindness.
Then simply resume your meditation,
Accepting whatever thoughts or feelings arise.
And if the words seem mechanical,
Don't worry if you sometimes find yourself just reciting the phrases.
Your heart has natural seasons of feeling,
Open and closed.
What most matters is your intention to awaken loving kindness.
Thank you for listening.
Peace to all.
