Loving-Kindness
If you sit down at the table experiencing only natural feelings of loving-kindness, the practice of metta will deepen this
experience. If you pull up a chair next to a difficult relative, loving-kindness meditation practice can be a very helpful support.
Certainly, we all benefit by celebrating with expansive hearts.
In presenting the following instructions for metta practice, I’m indebted to the work of senior Kripalu Yoga teacher Aruni Nan
Futuronsky, creator of the CD “Life Works.” I’m also grateful for the insights of American Buddhist teacher Sharon Salzberg, author of “Lovingkindness: The Revolutionary Art of Happiness.” Many
versions of the loving-kindness blessings-- used in metta meditation-- exist. Feel free to draw upon the blessings offered below or modify them to best inspire your own cultivation of good will.
Sitting Peacefully
To prepare for loving-kindness meditation practice, sit comfortably either in a chair or on the floor. Find a spot in your home where you won’t be disturbed. Turn off your phone. You may want to set a soft bell or chime alarm to signal the end of the time devoted to practice. Set an intention to sit still. Yet, avoid being rigid about this. Let yourself move mindfully if needed.
If it feels comfortable to do so, close your eyes. Take a few minutes to settle into awareness of your breath. Notice your inhale
and exhale. Let your belly be soft as you breathe. Let natural, easy, and mindful breathing calm you.