Have you ever wondered… about metta? I have. It is a Pali word for loving-kindness. The original metta meditation practice is attributed to Buddha himself. We have an ancient art that we can practice to spread loving-kindness near and far, both inward and outward.
Generosity is the most natural outward expression of an inner attitude of compassion and loving-kindness.
-Dalai Lama
Last week, I had the privileged opportunity to present a devotional practice to a group of my spiritual peers. I was initially nervous by the thought of leading such an initiative, but the following idea quickly dawned on me and fell into place with such a graceful ease. I was surprised by how simply yet thoroughly the words came to me as I drafted the plan. While I was still nervous for the actual presentation, everyone in attendance responded enthusiastically as it concluded. I was delighted and uplifted by all of their kinds words.
Be at peace with your place and cherish kindness.
-Deng Ming-Dao
The following is what I prepared and presented, aside from ad-libbed audibles. You can practice it in private, or you can proceed to share it in your own group setting, spreading yet more metta, or loving-kindness, across our communities and friend groups. There is no harm at all in helping more people ask for happiness, healthiness, and peace for all.
In one or two words, can anyone tell me what metta means in English?
It is the Pali word for loving-kindness. This practice is attributed to Buddha as one of his many creations and gifts that we are left with.
We are going to do a group meditation on metta, so I like to call it a mettatation :)
I invite everyone to close their eyes if that is comfortable. Everyone should be silent for the remainder of this exercise as well so that everyone can hear me clearly.
Check in with your body. How are you seated currently? Are you comfortable? I hope so. More importantly, though, are you balanced? Are any major points in your body cut off at extreme angles currently, restricting the flow of energy from moving freely throughout your body? Is there tension in any area that you can relax and let go of some? Allow your hands to rest gently in your lap. You are welcome to adopt a mudra if it feels acceptable to you. The two that I will briefly recommend are either the dhyana or ghyan mudra. The first one, also known as the cosmic mudra, is the most frequent hand position used in Zen. The ghyan mudra is a frequent practice in yoga, known as the wisdom pose. Settle your hands and fingers into either mudra as you adopt a stillness within your body. We will mainly use our minds for the rest of this practice. If you happen to have a gentle smile spread across your face later, well, that is completely fine and welcomed as a gift.
We have tuned into our body and settled into a peaceful state of stillness. Now, we will work with our breath a bit. Let all the air out. Now, slowly fill your lungs full like a cup, starting from your belly until you feel it rising into your chest and up to your mouth or nostrils. Once you reach the top, feel free to express a brief moment of gratitude for something, even if it is just that breath in. Then, let it all gently stream back out of you. No need to force or rush it. It is often better to have longer exhales than inhales. At the end of the exhale, feel free to express a brief moment of gratitude for something, even if it is just that breath out. Let us practice this part at our own pace for a few breaths.
Now, as you begin to recognize the air flowing in and out of your body, we will shift our focus from that life force to our love force. The love also flows in and out of us. Love does not move in only one direction. We should give ourselves what we give to others, and we should give to others what we give ourselves. Think of someone or something who you love. A parent, a pet, a sibling, a friend. Pick one being and picture them in your mind. Feel your love flowing out to that being as you repeat the following phrases silently:
May they be happy
May they be healthy
May they be at peace
(repeat these three phrases at least twice)
Now, let us shift the focus to ourselves. Again, please silently repeat the following:
May I be happy
May I be healthy
May I be at peace
(repeat these three phrases at least twice)
Think about someone who you struggle with some. Maybe not a mortal enemy or an arch-nemesis just yet, but who ruffles your feathers? Picture that being, then repeat the following silently:
May they be happy
May they be healthy
May they be at peace
(repeat these three phrases at least twice)
Lastly, expand your mind and emotional field as wide as you possibly can. Try to encompass the entire Earth, and I encourage and invite you all to chant the following together in unison after me:
May all beings be happy
May all beings be healthy
May all beings be at peace
(repeat these three phrases at least twice)
Thank you all for your practice.
Loving-kindness is an antidote to fear, anxiety, and emotional withdrawal.
-Sharon Salzberg
May I cultivate more kindness within my heart.
-Traditional Buddhist meditation
May I cultivate more peace within my heart.
Practicing loving-kindness toward ourselves seems as good a way as any to start illuminating the darkness of difficult times.
-Pema Chödrön
Maybe it is wise. Maybe it is dumb. Time will tell. Stay wondrous with loving-kindness.