When aversions to unfavorable circumstances arise,
We wish to push away or avoid the situation.
This unawareness of the situation harms us because we resist what manifested due to cause and effect and we wish for the event to be different other than what it is.
It is true that at times some avoidance is necessary to protect ourselves from harm,
Like moving away from an incoming traffic.
Most times,
Aversions happen as a result of an unconscious mental formation.
When we can face aversions with the infinite power of compassion,
We transform a contracted mind state to an open-hearted emotional state.
One recent morning,
I was meditating in a quiet room.
Soon after I started to meditate,
I hear my friend's dog barking because she went outside to ran an errand and the dog was missing my friend's company.
The sweet animal didn't know that my friend will return shortly.
As the dog continued to bark for the first few moments,
I felt a bit annoyed from the sound of the barking.
I was hoping for a quiet meditation while my friend went out.
Unaware of my good wish for the meditation experience to be free from disturbance and not being open to how the event will actually unfold,
I decided to continue sitting and practice metta,
Loving kindness meditation,
Towards the dog.
As I recite the phrases,
I felt a release of my aversions towards the situation that was unfolding.
As I practiced metta and directed compassion towards the dog,
The barking did not bother me as much.
As a result,
My mind became less agitated and calm and I had a peaceful meditation for the remainder of the time,
Even with occasional sounds of barking.
This was a glimpse of how to diffuse aversion with compassion and I feel this experience can continue in other scenarios when it comes to dealing with people in my life.
It takes power of our awareness to see what is happening with a clear perception in any given moment.
By remembering compassion as a sword that cuts through the delusions of aversions,
We can deal with whatever arises in our consciousness.
I invite you to cultivate a heart of loving kindness with the following guided meditation.
For this practice,
You have the option to sit,
Lay down,
Stand or walk,
Whichever is most convenient.
Align your spine with the top of your head and your nose with your navel.
Place your hands wherever it feels most comfortable.
You can rest your tongue at the back of your front teeth.
Gently close your eyes.
Take a deep breath down to your lower abdomen.
Hold it and gently release.
Take another deep breath.
Hold it and release.
Breathe naturally as you feel the incoming breath expanding your belly and contracting as you breathe out.
Now we will recite these four phrases towards ourselves,
A loved one and a difficult relationship.
Starting with ourselves,
Please recite after me.
May I be free from suffering.
May I be happy.
May I be free from ill will.
May I live with ease.
Next,
Picture a loved one.
This can be a friend,
Family member or a pet that you care about.
Picture their face in your mind's eye and send these wishes towards their heart.
May you be free from suffering.
May you be happy.
May you be free from ill will.
May you live with ease.
Next,
Think of a difficult relationship whom you may not care much about.
But sometimes you think of them and when you do,
You may have resentments towards them because of past interactions that did not go well.
Remembering just as you,
They also experience suffering and wishes to be happy.
Picture that person in your mind's eye as you recite these phrases.
May you be free from suffering.
May you be happy.
May you be free from ill will.
May you live with ease.
As you recite these phrases,
See if this practice helps you to feel light and open-hearted.
When we are living with the lightness in our heart and mind,
We feel less agitated by the resentments we carry in our minds.
The more we practice,
The easier these expensive feelings becomes integrated in our psyche.
Do not underestimate the power contained in these phrases.
And you can witness over time that your life will become much more manageable because you trained your mind to be free from mental agitation and living with joy.
Take a deep breath through your nose.
Hold it.
And out through your mouth.
With a grateful heart,
You can open your eyes.
I wish you a wonderful day or evening.
Thank you for listening.
