Happy New Year!!!
2024. Here we go! Instead of the usual New Year's wishes, often expressed in a somewhat mechanical way, I would like to offer you a kindness meditation. Called metta meditation, it comes to us from the Buddhist tradition, but can of course be practiced by anyone. It consists of repeating a series of kind sentences towards oneself, because without this we cannot go very far, then towards others.
Sharon Salzberg, American author and meditation teacher since the 1970s, says:
In metta meditation, we direct kindness toward ourselves and then, in an expanding sequence, toward someone we already love. Someone towards whom we are neutral. Someone we have difficulty with. And finally towards all beings everywhere without distinction... [...] During metta meditation, people are amazed to discover that they have a capacity for kindness, both for themselves and for others. […] We discover that we can indeed love and that everything comes back to love.
It seems simple at first, but you’ll see... being kind to oneself is already a big deal, so to others...! As Sharon says, it’s an exercise “that requires us to push back against the assumptions, biases, and labels that most of us have internalized.” » In fact, it's radical. The kind of radical our world really needs.
Metta Meditation
Take 3 long breaths.
Focus on yourself and repeat internally:
May I be happy
May I be healthy
May I feel safe
May I be at peace.
Observe your breathing as it comes and goes.
Now think about someone you love or feel close to. Replace the “I” with that person’s first name and repeat these same sentences slowly with attention and intention.
For example :
May Jeanne be happy
May Jeanne be healthy
May Jeanne feel safe
May Jeanne be at peace.
Take a moment to feel what you feel in your body.
Next, think of someone neutral, for whom you don't have strong feelings one way or another. Repeat the same sentences slowly with this person as the subject
Remain aware of your breathing.
Now think about someone who arouses negative feelings in you, with whom you have difficulties. Slowly, with undivided attention, repeat the four sentences for this particular person.
Notice any reactions or resistance in your body or mind. Do not judge. Just observe.
Finally, think of all the human beings on the planet and repeat these same phrases slowly and intentionally for them, for all of us.
Observe a moment of silence before ending your meditation.
Repeat as often as necessary to get back to what really matters.
THANKS!
Sylvie
