nor dislike. Direct the thoughts to that person. 4. Next, direct the thoughts to someone you don’t like or someone with whom you are having a difficult time dealing. 5. Finally, direct the metta toward everyone in the world: May all beings everywhere be happy.
Mo’ Metta Teach Children Lovingkindness Meditation By Sandi Schwartz
W
e must love ourselves before we can love others and offer kindness to the world around us. This month is all about love. So why not learn a practice that will help us to better love others and ourselves. I’m referring to lovingkindness meditation, a practice so simple we can even share it with our children.
Understanding the Practice Also called metta or compassion meditation, lovingkindness meditation is one of the most commonly practiced types of meditations out there. Quite simply, it is the practice of directing positive thoughts and well wishes to others and ourselves. It may seem odd at first, but you can easily learn it. As you sit comfortably with your eyes closed, imagine what you wish for your life. The four phrases that you either say out loud or think silently during the practice are typically:
14 MendoLakeFamilyLife
May I/you be safe. May I/you be healthy and strong. May I/you be happy. May I/you be peaceful and at ease. You repeat these wishes, directing them first to yourself and then toward different people in your life, as follows: 1. Start by directing the phrases to yourself. 2. Next, direct the metta toward someone you feel thankful for or who has helped you. 3. Now visualize someone you feel neutral about—people you neither like
Benefits of Lovingkindness Meditation Practicing lovingkindness meditation ultimately changes how we relate to others and ourselves; we start to feel less isolated and more connected. According to meditation expert and author Sharon Salzberg, “When we practice it, we
Children can develop a sense of power as they gain self-love and compassion for others. acknowledge that every one of us shares the same wish to be happy, and the same vulnerability to change and suffering. We can shift the way we view ourselves and others—with kindness instead of criticism.” Scientific research shows how lovingkindness meditation leads to positive changes in the brain. Just as performing acts of kindness gives us a natural high, sitting and practicing this meditation can cause the same changes in our bodies and minds. Lovingkindness meditation brings so many amazing benefits to our lives. It: • reduces stress and anxiety; • lifts our mood and produces more positive emotions; • increases feelings of hope;
February 2021 www.mendolakefamilylife.com
