Metta meditation is an ancient practice that is meant to help us reach across to others when conflict arises. Buddhists use this meditation to cultivate open heartededness and centeredness in all relationships.
Say the following words when you wish to transit love and send light to anyone else, starting with yourself first.
This works wonders with people you trigger you, so if you really want to get crazy, practice on the people who make you angry or you feel hurt by. You will be amazed by the effects!
We have created a beautiful family ritual at night where each family member says the following and substitutes one family member’s name in parenthesis. It’s nice to start off blessing each other, and with time extend it to other family members, neighbors, friends, classmates, and colleagues.
This is a great way to start or finish dinner, or to all come together as a family about an hour before bedtime, which is a great way to transition from putting all of our devices away so we have some downtime sans electronics. You can do this before your kids’ required reading time and read with them, giving you and your spouse and opportunity to read the books that are collecting dust on your nightstand, while providing a way for the family to spend time together without the TV on!
As the new year kicks off, we are getting back on track with family prayer which we take from Marianne Williamson’s “Illuminata” and we end it with this meditation, which we each take turns saying out loud:
May I be filled with loving kindness
May I be happy
May I be peaceful and at ease
May I be well
May (family member’s name) be filled with loving kindness
May (family member’s name) be happy
May (family member’s name) be peaceful and at ease
May (family member’s) name be well
May we be filled with loving kindness
May we be happy
May we be peaceful and at ease
May we be well