I feel so loved today!! Today started in our home with kisses, hugs, homemade cards, and little special gifts–a few chocolates for my daughters and my husband and a beautiful leather journal made in Italy for me (as a writer, I was deeply touched to receive such a beautiful gift from my husband). Aside from the gift-giving, which we are fortunate enough to be able to do, as I journaled and meditated this morning, I contemplated how important it is to open our hearts to loving ourselves and then to spread that love outwards to the people in our lives and beyond.
One of the best ways to send out love is through the Buddhist spiritual practice of Metta–lovingkindness meditation. At this time of year, it is such a special practice to incorporate.
There is a progression to this practice that makes it easy to build upon. It’s a series of steps that starts with ourselves and continues to move outward, further away from our inner circle. You begin with yourself and focus on loving YOU until you are ready to move outward–as you move outward, always begin with yourself and then move to the next “rung on the ladder.” As you repeat the blessing, see yourself and the others in your mind’s eye. You can visualize them in whichever way helps you with blessing them (including yourself, of course)–white light around them, inside an egg filled with light, angels surrounding them, or whatever makes you feel comfortable. Here are the series of steps that I practice in my own life.
I first begin with myself, repeating the following lovingkindness blessings for myself:
May I be at peace, May my heart remain open,
May I awaken to the light of my own true nature,
May I be healed, May I be a source of healing for all beings.
Sometimes, I stay with myself for a day or series of days. It depends on how I am feeling. Next, I extend blessings to my loved ones. Sometimes it’s just one loved one; other times it’s my entire family, thinking of them one member at a time.
May you be at peace, May your heart remain open,
May you awaken to the light of your own true nature,
May you be healed, May you be a source of healing for all beings.
Feel free to repeat these blessings for yourself and your loved ones as often as you wish throughout the day. If you are experiencing worry or fear for yourself or any of your loved ones, this is an especially wonderful lovingkindness blessing to repeat and use to replace that fearful thought with thoughts of love. I find that when I repeat this blessing for myself or others during days when something worrisome is on my mind, I am able to release that worry and anxiety.
The third step of Metta is a bit more challenging. This is the opportunity to extend blessings to those who might be a little or a lot difficult to love. I start with those that are just a little difficult to love first, then move to the more difficult ones. Again, the lovingkindness blessing starts with myself, then my loved one(s), and next those more challenging individuals. The blessing is the same:
May you be at peace, May your heart remain open,
May you awaken to the light of your own true nature,
May you be healed, May you be a source of healing for all beings.
The last step of Metta is to think of a group of people that our hearts go out to. Rather than feel helpless about the plight of this group–whoever they may be–we can take action on two different levels. The outer level can be to get politically and socially active, give money to alleviate some of their suffering, and teach our children to be loving, generous, and respectful. The inner level is to practice Metta and send blessings to this group that our heart reaches out to. Again, after blessing myself, my loved one(s), those difficult individual(s) in my life, I then extend my lovingkindness to that group of people my heart already goes out to. I find that the group is not always the same. Depending on what is happening in life–such as the current Haitian crisis–or my own personal experiences, the group is whichever I am focused on:
May you be at peace, May your heart remain open,
May you awaken to the light of your own true nature,
May you be healed, May you be a source of healing for all beings.
I wish you love and blessings as you open your heart to yourself and others. Happy Valentine’s Day! Open your heart today, love and be loved today and always!
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