A simple daily practice for greater capacity of ease and joy

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Maybe you’ve heard of metta, maybe it’s new to you. It’s a simple concentration practice in which we send lovingkindness to ourselves, and then in a series of expansions we send it outward to others.

Said another way, it’s prayer.

Try it along with me, here:

I find that taking a deep breath in and out and placing my hand over my heart, helps me focus, get centered, and have a better experience. So, please join me in this as well!

First, we begin with ourselves.

  • May I be happy.
  • May I be safe.
  • May I be free from all forms of suffering.
  • May I live my life with ease.

Next, we send this to someone we love.

  • May you be happy.
  • May you be safe.
  • May you be free from all forms of suffering.
  • May you live your life with ease.

Then, bring someone neutral to mind. Send it to them.

  • May you be happy.
  • May you be safe.
  • May you be free from all forms of suffering.
  • May you live your life with ease.

Now, think of someone who is oh, let’s say… difficult. Yep. Send it.

  • May you be happy.
  • May you be safe.
  • May you be free from all forms of suffering.
  • May you live your life with ease.

Well done. Now, send the blessing to all beings, everywhere.

  • May you be happy.
  • May you be safe.
  • May you be free from all forms of suffering.
  • May you live your life with ease.

I’ve heard this called the “compassion meditation,” and I like that very much too. The point is to be intentional with good wishes and benevolence for yourself and for others. Inviting love, while allowing what’s here.

The funny thing is, the more we practice this the more the people around us seem to improve… 

I’m finding that a regular practice of this encourages me to be as mindful as I possibly can in my relationships — with myself as well — and then to leave the rest up to Life.

All is well.

Okay, how do you feel? Which was harder today — sending this to a challenging person in your life, or sending it to yourself??

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