fact melts away the fear…
Exercise- Holiday “Metta”
by meditative - November 21st, 2010.Filed under: Insight Meditation Exercises.
During this holiday season, take a few moments (i.e. 5-10 minutes) and rejoice in openheartedness for yourself and for others. Simply speaking, “metta” is the heartfelt wish for the well-being of oneself and others. It is the innate friendliness- the shared humanity– of an open heart and of lovingkindness.
Sit silently and relaxed in stillness as best you can- breath and reflect on your good intentions– however weak or strong. Take two or three deep breaths with slow, long, and complete exhalations. As you are breathing- letting go of any concerns and preoccupations- and just imagining your breath of good intentions flowing through the center of your chest and in the area of your heart.
Sitting quietly, mentally repeat, slowly and steadily, the following or similar phrases:
May I be happy… May I be well… May I be safe… May I be peaceful and at ease.
As you say these phrases, allow yourself to sink into the intentions they express. As an aid in this reflection, you might hold an image of yourself in your mind’s eye.
When ready, and after this period of expressing open-heartedness to yourself, bring to mind a family member, friend, or someone in your life who has deeply cared for you. Again, mentally repeat, slowly and steadily, the following or similar phrases:
May you be happy… May you be well… May you be safe… May you be peaceful and at ease.
As you say these phrases, again, allow yourself to sink into the intentions or heartfelt meaning they express.
When ready, just bring your attention back to your breath and the warmth of having expressed lovingkindness to yourself and to others. Continue sitting quietly for a couple more moments- just breathing, open and relaxed…