Whenever I start to feel cramped – whether it’s literally from the clutter building up in my physical space, or more metaphorically, like feeling stuck inside, with nowhere to go — I turn to my meditation to help create space in my head and heart.
I’m not a heart-y person. In fact, I kind of cringe when people or books get too love-y. But by practicing this particular meditation, I’m able to find a way to soften my edge, and connect better to myself and those around me.
This connection I write of isn’t about hugging my sisters and brothers. It’s about being open enough to allow connection to occur. Or more specifically, to create the space within myself to offer up love and kindness.
The meditation goes like this:
Sit in a comfortable position.
Say the following phrases aloud or to yourself:
May I be happy. May I be healthy. May I be safe. May I be at ease.
Next think of a friend. Someone who you love, or have good feelings toward.
Then repeat the same phrases:
May you be happy. May you be healthy. May you be safe. May you be at ease.
Then think of someone who you don’t like so much, someone who has stressed you out in the past, or continues to do so.
Say the phrases towards them:
May you be happy. May you be healthy. May you be safe. May you be at ease.
And lastly, send these phrases out into the world.
May we be happy. May we be healthy. May we be safe. May we be at ease.
I know it may seem like a big nothing to do this practice – as in it’s silly and a waste of time. But I promise when you go through the phrases – with the intention to connect, you will find an opening and lightness within. And in this day and age, we could all use a little more of this in the world.
Here’s a guided version of the meditation, if you prefer to create more space this way.
>>>Click here for 5 Ways To Create Space In Your Mind, Body & Life today so you stress less and feel more free.<<<
Elysha,
The timing of the topic of your post was exactly what I was looking for this morning!!! For that….I thank you. I follow news, I follow politics, I am upset…….more than upset……..I am distraught. Because what I see is dislike, division, disconnections. I am a regular person with no influence over others so I also feel somewhat helpless. And then….POW….your blog…..with a practice I can do that will not make be travel outside my little zone of comfort. Yes, I did it, and it helped by changing the rough heavy edge of my thoughts to smoother and lighter. Now I will go out…maybe feel more connected and kinder to strangers which will come back to me……I think.
GGW, I’m so happy to know you tried this little meditation. I know it may sound futile to say that change starts with our selves, but when we make an effort to bring more positivity into the world…it certainly does no harm. Thank you for commenting today.
Elysha, thank you for reminding me of this meditation, which I was practicing for awhile, but then it fell by the wayside. My experience has been that it is quite powerful. Just imagine if a lot more of us did this–it transforms how we go out into the world in addition to sending positive energy that way when we are meditating. Case in point: GGW’s testimony above about the positive effects, especially in light of today’s news
May you, Elysha, be happy. May you be healthy. May you be safe. May you be at ease. Same for your family…and everyone. xoxo
Metta meditation! Elysha, we are so in tune ? I have written on balance today, following on from writing a chapter on balance over the past month. Finding balance between body, heart, mind and soul is so important – I too tend to not be heart-y person naturally, so I have found all different ways to cultivate that within myself, metta being one of them. Beautuful image btw xo
Thank you, ST! I wish the same to you and your family. And you are so right about how this meditation effects the way we go out into the world. It can be quite transformative! xoxo
Thank you, Sara! I love that we are so in tune from across the world ??
Metta meditation is definitely one of the ways I connect to my heart, and it works! Sometimes a backbending series will do it too, but this meditation is definitely up there as one of the more effective tools. How cool you’re writing on balance between body heart mind and soul– it’s one of my favorite topics! xx oo