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.