Metta Bhavana: Loving Kindness Meditation

There’s been lots of violence and conflict globally and within the UK. Riots have even come to Bristol last weekend and are said to return tonight. We decided to close our studio as people felt unsafe coming into the city.

In a divisive time, we felt sharing Metta Bhavana (loving kindness meditation) would be beneficial.

I was taught Metta Bhavana, loving kindness meditation from a wise meditation teacher and a Buddhist monk. He said that it’s very important to be compassionate towards ourselves so that we can extend kindness to others.

There are many ways to practice Metta Bhavana, but the simplest way is to recite the affirmation during relaxation or mediation. Spend some time connecting to your body, breath, and mind.  Bring your hands gently onto your chest and visualise communicating to yourself.

May I be happy

May I be safe

May I be healthy

May I be free

You can choose to say it aloud or silently. Repeat this again but changing of ‘I’ to ‘you’. You might like to change the hand position forwards in front of you, as though you’re giving the loving message to someone.

You can start by visualising someone you like, then change it to someone you don’t know very well, then to someone you dislike slightly. It’s easier to start with people you dislike a little bit then to try doing this to those you’re in conflict with.

Finally, you can extend the wishes to ‘all living beings’. It’s nice to open your arms wide like you’re giving it to everyone.

Loka Samastah Sukhino Bhavantu  - May everyone in the world be happy

OM Shanti Shanti Shanti  - Peace for mankind

Reflective Meditation

‘The greatest discovery is that human beings can alter their lives by altering their attitudes of mind’

– Albert Schweitzer

I came across reflective meditation in Piero Ferrucci’s book about Psychosynthesis called ‘What We may Be’. Psychosynthesis is a technique for psychological and spiritual growth developed by Roberto Assagioli in the early 20th century.

This book was recommended to me by my meditation teacher several years ago and I found it really useful for developing a positive quality that I wanted to harness. The practice is similar to Sankalpa (positive intention or affirmation) and it’s simple, accessible and effective.

Method

Pick a positive word and reflect on its quality for 10 – 15 minutes. Be creative and think of many different meanings associated with the chosen word.

I have been working with the word ‘clarity’ but it can be other words like creativity, courage, relaxation, peace or freedom. It will be beneficial to spend a bit of time sitting and reflecting on what word is most useful to you right now.  

10-15 minutes can seem like a long time to reflect on one word or a phrase but Ferrucci strongly recommends to keep practicing especially when we encounter difficulties and want to stop. He says,

‘This is precisely the moment not to stop, but to keep meditating. This feeling of going and beyond this stage, our mind will shift onto a level at which the quality of thought is more lucid and meaningful’.

Ferrucci explains that the effect will continue to develop long after the practice, once it enters our unconscious mind.  

When I feel like I’ve exhausted the meanings and associations, I’ve used the breath to keep the practice going.  On an inhalation, I visualise expanding or breathing into the word and on an exhalation, absorbing or even letting it go. To personalise the practice, you can also come up with your own way of enhancing the meditation.  

It’s worth sticking with the same word for sometime. With regular practice, you’ll gradually receive greater insight and you’ll notice changes taking place in your mind, thoughts and behaviour.

Sankalpa: Positive Intention

This is the time of the year when people start thinking about making New Year resolutions, but I have always felt a little sceptical as they are often forgotten or ditched within a few weeks.

Sankalpa has been compared to a New Year’s resolution but it’s not about goal making or wishing for things to be different. Sankalpa is to do with exploring what’s behind the thoughts or feelings of our aims and trying to find deeper meaning in our lives. New Year’s resolutions tend to focus on the future and aiming to correct negative aspects of our selves and often only feed our desires and ego. Where as, Sankalpa is about being in the present moment and aligning with the deepest part of you. As Philip Moffitt, a yoga teacher and Buddhist said,

‘You set your intentions based on understanding what matters most to you and make a commitment to align your actions with your inner values. As you gain insight though meditation, wise reflection, and moral living, your ability to act from your intentions blossoms’.

Sankalpa comes from Sankskrit word ‘San’ which means altogether and ‘Kalpa’ from ‘Kalpana’ meaning idea or vow. This is often translated to will, purpose or determination. It also means connecting and committing to our highest truth. It is believed that the concept of Sankalpa stems from the Vedic times.

A Sankalpa practice starts from the radical notion that you are already who you need to be and you only need to look deep inside you to find your true purpose in life. Discovering your Sankalpa is about really listening to the deepest part of yourself. It’s completely opposite to believing that some how you are not good enough unless you achieve certain goals or get what you want. Sankalpa should provide you with true self-confidence and peace of mind and assist you to overcome challenges in life. Just knowing your Sankalpa then becomes a blessing and a guide, independent of whether you achieve certain goals or not.

Richard Miller, a psychologist and teacher in the Advaita Vedanta said that there are three stages of listening process:

1. Sravana: Willingness to listen through meditation
2. Manana: To be able to welcome and take in the message.
3. Nididhyasana: To respond and act your Sankalpa with commitment.

One of the most powerful practices for planting the seed of Sankalpa is Yoga Nidra (yogic sleep). Yoga Nidra systematically relaxes the body and mind and guides you into deep awareness. You are aware and awake but you experience a disidentification from the body and mind. As Anne Douglas, a yoga therapist explains, ‘In Yoga Nidra, we discover a profound level of openness. Our self-imposed limitations dissolve, and we are pure being’. Sankalpa are made and repeated three times at the beginning and at the end of Yoga Nidra. Your resolve should be in the form of a short positive statement set in the present tense and normally starts with ‘I am...”. For example, I am peaceful, I am compassionate or I am free. It should be repeated with feeling and commitment.

Naomi will be running ‘Yoga for the New Year’ workshop, which will takes a look at the concept of Sankalpa (positive intention) and apply this to a meditation practice.

For meditation practice, you can try going to our weekly class called ‘Meditate, relax and stretch’ with Kay on Wednesday morning or attend her workshop ‘The deep quiet within - Meditation & Practices’.

To experience Yoga Nidra, you can sign up to ‘iRest Yoga Nidra workshop’ with Sara-Jo in the New Year.

Merry Christmas and Happy New Year!