Banish Negativity and Try Metta Meditation

Metta meditation is of Buddhist origin but I feel can be used by anyone to help create a happier and more fulfilling existence and fits really well with yogic philosophy and yoga practice.  If you are aware of the concept of 'ahimsa' in yoga then I am sure you will agree that this really compliments metta meditiation.  Ahimsa is 'non-harming' - to oneself or others, if we feel hatred, resentment or anger towards others then the mind and breath become unsteady, if we try to abandon these negative thought patterns and attempt to cultivate the opposite, positive feelings of love, compassion patience and tolerance then we can surely benefit. 

Metta is a loving-kindness meditation, yes I know some people may initially think this is a little hippy-dippy, happy-clappy concept.  But when we begin to practice this metta meditation there leaves little energy or room for negative feelings towards others.

Often it begins with a loving-kindness of oneself, knowing that you are enough and are deserving of self care and love.  How often do we hear the inner critic berating us for something we have done/not done or said/not said!  If we practice a gentle loving kindness meditation towards ourselves, being tolerant of our flaws and accepting of ourselves, it can bring a softening of the heart which may then be extended towards others, helping us feel more empathy with other people knowing that we are all connected beings.  I know this is not easy for many of us but as usual, regular practice is the key.

Of course it is easier to do a metta meditation on our loved ones - I only have to think of my beautiful boys and my heart feels like it will burst!  But what about someone who we struggle to deal with - dare I say an enemy?   Thinking back to my previous job there was a particular customer I dealt with who made my life a misery - I spent so much energy thinking up things I would say in response to her scathing and derogatory comments.  Worrying endlessly when I had a meeting scheduled with this person and becoming anxious when she was due to meet my boss as she always has some sort of 'problem' with my work.  So if back then I had been a more mindful person and had even been aware of metta meditation - then I could have tried to empathise with this person, maybe she had some deep seated insecurity and took it out on those around her?  I know it would have been difficult to do - I have no doubt about that, but to send out loving kindness to her, instead of worrying and stressing, and even becoming downright angry, I would have used the energy in a more positive way, without causing myself unnecessary stress.  Isn't hindsight a wonderful thing?  Again practice is the only way to do this - some kind of fake positive feelings towards someone you loathe is not going to work.  I find acknowledging any anger towards someone is a good thing - feeling it first, connecting with it and understanding it, then moving on to try a metta meditation towards that person can really help.  But it doesn't come easy........

Just imagine a world where everyone practiced this type of meditation, if it was taught in schools all over the world, regardless of religious beliefs.  An idealistic view this maybe, but the change begins with each individual.........

METTA SUTTA
BUDDHA'S TEACHING ON UNIVERSAL LOVING-KINDNESS

This is what should be done
By one who is skilled in goodness,
And who knows the path of peace:
Let them be able and upright,
Straightforward and gentle in speech.
Humble and not conceited,
Contented and easily satisfied.
Unburdened with duties and frugal in their ways.
Peaceful and calm, and wise and skillful,
Not proud and demanding in nature.
Let them not do the slightest thing
That the wise would later reprove.
Wishing: In gladness and in safety,
May all beings be at ease.
Whatever living beings there may be;
Whether they are weak or strong, omitting none,
The great or the mighty, medium, short or small,
The seen and the unseen,
Those living near and far away,
Those born and to-be-born,
May all beings be at ease!
Let none deceive another,
Or despise any being in any state.
Let none through anger or ill-will
Wish harm upon another.
Even as a mother protects with her life
Her child, her only child,
So with a boundless heart
Should one cherish all living beings:
Radiating kindness over the entire world
Spreading upwards to the skies,
And downwards to the depths;
Outwards and unbounded,
Freed from hatred and ill-will.
Whether standing or walking, seated or lying down
Free from drowsiness,
One should sustain this recollection.
This is said to be the sublime abiding.
By not holding to fixed views,
The pure-hearted one, having clarity of vision,
Being freed from all sense desires,
Is not born again into this world.

 

The Ebb and Flow of Yoga......

Ever feel like you don't have enough hours in the day, days in the week etc. etc?  I think in the age we live in more and more of us feel like there is too much to do and not enough time.  Now this is a little at odds with the practice of yoga when we are encouraged to 'be present' and to 'enjoy the moment'  How can we do this when we are rushing around from one place to another with a million thoughts running around our heads??  This is precisely why we need yoga!!

My dilema recently has revolved around this time issue.  I teach a gentle Hatha yoga in my classes but my own practice is a bit of a contrast to this in that I try to practice Ashtanga Primary Series when I can!  But a few weeks ago I became a little disheartened, asking myself is there any point in doing Ashtanga if I don't practice every day early in the mornings (except Saturdays, New Moon and Full Moon days) as this is the traditional way.  I have done a course in Ashtanga but not with a view to teaching it, just to deepen my knowledge for my own practice (I know my limitations!) but I've never been to Mysore and been taught by Indian gurus, I am a Mum with small children - it takes me all my time and organisational skills to get to yoga workshops in my hometown, never mind a quick trip to India!  So i took a break from it and practiced my gentle Hatha yoga every day instead, as I wondered if Ashtanga could be practiced properly in this sporadic way of mine.  I do take my hat off to those who have a dedicated daily practice of Ashtanga, and don't let anything get in the way.

But last week I got back to my Ashtanga practice - I did the primary series 3 days running and actually felt amazing - even getting into Marichyasana D for the first time - seems the little break did me good!  So I have decided that my practice will be whatever it is.......some weeks will be a few sessions of the primary series and other weeks will be peppered with some Vinyasa Flow, yin yoga and maybe a bit of Iyengar (I also have a soft spot for holding poses for a long time!) Other weeks my main job of Mum to 2 lively boys will overide everything, and so it should after all they teach me so much about life every day.  I will allow my practice to ebb and flow, sometimes strong, sometimes gentle.

Yoga, for me is not about getting up at 4.30am (which is what I would have to do to get the primary series done before my kids get up!!)  it's about using all the yoga tools to help me with my life, both on and off the mat.  Every week is going to be different - and how fantastic is that??  There is so much yoga out there to try - so many styles, varieties and lots of creative and skilled teachers.  It's a great time for yoga and I am not going to beat myself up about the whole Ashtanga thing, when I get chance to do it, I'll do it and when I don't, I'll shoehorn some other type of yoga into my day - after all IT'S ALL YOGA!!

My eldest son helping me remain in Upavista Konasana!

Being Kind to Yourself with Yoga......

Many years ago I used to punish myself in the gym, punish is a strong word but that is what I was subconsciously doing, pushing myself to the limit pounding on the treadmill and cross training for all I was worth.  I have to say with little result, as the rest of my life was as full on too – eating, drinking, partying and working.  There was always a little nod to yoga at the end of my gym sessions as I have been brought up by my yoga teaching Mum and have been dabbling with yoga since I was a child!  So I would stretch out and relax and release my poor overworked body in traditional yoga postures at the end of the gym sessions, but never really went much deeper than the physical yoga at this time.

Now I am a Mum and a yoga teacher and do not punish myself with exercise.  I have implemented more of a yogic lifestyle.  I try to be kind to myself, I allow my body time to open and release in the postures which helps mentally and emotionally to deal with anything life throws at me.  Most people come to yoga classes initially for the physical asanas but if they stick with it they find they are benefitting in so many other ways.  Like dealing with stress more effectively, working more efficiently, enjoying better relationships with people, amongst many other benefits – both physical and mental.

I teach twice a week in a health club and these classes are sometimes noticeably different to my local church classes as a few of the students are used to being in other fitness classes or working with a personal trainer and being told to push themselves.  Or they may have an internal voice which tells them to push harder, go deeper and to be better (I used to have one of those internal voices) It is not for me to say if this is wrong or right but I tell people that what they do in those other classes or in the gym is fine if they enjoy it, but to leave their ego at the door and give themselves a break in my classes.  Be kind to your body, stay in the moment and try not to glance to the side of you to see how far the person next to you goes into the posture.  It’s not about that – it’s about practicing with consciousness and presence.  It’s about reconnecting with yourself and even if this only happens for an hour a week on that magical rectangle we call a yoga mat then so be it – but gradually if students continue to practice yoga mindfully – the yoga can spill out into all aspects of life to enhance and enrich and help us feel like we belong. 

In essence I am not suggesting people give up their other classes or activities in the gym but consider a yoga class to enhance and balance life and to benefit the whole being – not just the physical form…..

Claire Pickin BSYA

www.yogiclaire.com