Giving Thanks During Difficult Times...

 

Giving Thanks -> Metta Meditation

On this Sunday before "giving thanks" I feel called to embrace peace and a commitment to non-violence. I feel that it is time to give back for all that has been done, throughout the generations, in our name. NOT IN MY NAME (NION) was a movement founded on March 23, 2002 to protest the U.S. government's course in the wake of the September 11, 2001 attacks; it disbanded on March 31, 2008. Not In My Name reminded us to speak out if there is violence, oppression, war done without our explicit consent; standing back and watching is consent. I ask you if you feel a calling that asks you to do something/anything to change the world consider praying/meditating on Metta, which translates to positive energy and kindness toward ourselves but especially towards others.

The Practice lovingly borrowed and adapted from: Contemplative Mind

It begins by taking a very comfortable posture. One of the aims in this meditation is to feel good, so relax and get comfortable. Begin to focus on the solar plexus, your chest area, your "heart center." Breathe in and out from that area, as if you are breathing from the heart itself. Anchor your mindfulness only on the sensations at your heart center.

Breathing in and out begin to generate a kind and compassionate feeling toward yourself. Feel any areas of mental blockage or numbness, self-judgment, self-hatred. Then drop beneath that to the place where we care for ourselves, where we want strength and health and safety for ourselves. Breathe in and out, use either these traditional phrases or ones you choose yourself. Say or think them several times.

May I be safe from harm.
May I be happy just as I am.
May I be peaceful with whatever is happening.
May I be healthy and strong.
May I care for myself in this ever-changing world graciously, joyously.

Next, we move to a person who most invites the feeling of pure unconditional loving kindness, the love that does not depend on getting anything back. The first person is usually someone we consider a mentor, a benefactor, an elder. It might be a partner, parent, grandparent, teacher, someone toward whom it takes no effort to feel respect and reverence, someone who immediately elicits the feeling of care. Repeat the phrases for this person:

May they be safe from harm.

May they be happy just as they are.

May they be peaceful with whatever is happening.

May they be healthy and strong.

May they care for themself in this ever-changing world graciously, joyously.

After feeling strong unconditional love for the benefactor, move to a person you regard as a dear friend and repeat the phrases again, breathing in and out of your heart center.

May they be safe from harm.

May they be happy just as they are.
May they be peaceful with whatever is happening.
May they be healthy and strong.
May they care for themself in this ever-changing world graciously, joyously.

Now move to a neutral person, someone for whom you feel neither strong like nor dislike. As you repeat the phrases, allow yourself to feel tenderness, loving care for their welfare.

May they be safe from harm.
May they be happy just as they are.
May they be peaceful with whatever is happening.
May they be healthy and strong.
May they care for themself in this ever-changing world graciously, joyously.

Now move to someone you have difficulty with--hostile feelings, resentments. Repeat the phrases for this person. If you begin to feel ill will toward this person, return to the benefactor and let the loving kindness arise again. Then return to this person.

To the best of my ability, I wish that you be safe from harm.

To the best of my ability, I wish that you be happy just as you are.

To the best of my ability, I wish that you be peaceful with whatever is happening.

To the best of my ability, I wish that you be healthy and strong.

To the best of my ability, I wish that you care for yourself in this ever-changing world graciously, joyously.

Let the phrases spread through your whole body, mind, and heart.

After the difficult person, radiate loving kindness out to all beings. Stay in touch with the ember of warm, tender loving-kindness at the center of your being, and begin to visualize or engender a felt sense of all living beings. Spreading our intention across the planet we say:

May all beings be safe from harm...
May all beings be happy just as they are...
May all beings be peaceful with whatever is happening.
May all beings be healthy and strong.
May all beings care for themselves in this ever-changing world graciously, joyously.

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