So I didn’t do the easy thing for the Thanksgiving season, I will, however, be doing the easy thing for the Holiday season and focusing on the mindfulness practice of Loving Kindness. So what is it? In brief, loving kindness is similar to grace. It’s giving people some room and allowing others to be human. It’s not placing “good” or “bad” labels or judgments on others. In Buddhism this concept is referred to as metta, which is a Pali word that have several translations including “loving kindness,” “goodwill,” or even “gentle friendliness.”
How do you practice loving kindness? It’s as simple as holding someone in your mind and thinking kind or loving thoughts about them. Yes, it sounds sort of “New-Agey,” and it has been shown to create real change in your brain (see the link on gratitude below).
Drawings of Dogs is created by Henry James Garrett and can be found on DrawingsofDogs.co.uk!
TIPS & TRICKS
This month’s practice is taken directly from Greater Good in Action.
“Picture someone who is close to you, someone toward whom you feel a great amount of love. Notice how this love feels in your heart.
Notice the sensations around your heart. Perhaps you feel a sensation of warmth, openness, and tenderness. [10 seconds]
Continue breathing, and focus on these feelings as you visualize your loved one. As you breathe out, imagine that you are extending a golden light that holds your warm feelings from the center of your heart. Imagine that the golden light reaches out to your loved one, bringing him or her peace and happiness. At the same time, silently recite these phrases.
May you have happiness.
May you be free from suffering.
May you experience joy and ease.
May you have happiness.
May you be free from suffering.
May you experience joy and ease.
[1 minute]
As you silently repeat these phrases, remember to extend the golden light to your loved one from your heart. Feel with all your heart that you wish your loved one happiness and freedom from suffering.”
“With mindfulness, loving kindness, and self-compassion, we can begin to let go of our expectations about how life and those we love should be.”
Throughout this holiday season, I hope that all of you have a pleasant and enjoyable time. I know it can get difficult, which is okay. Take time for yourself and enjoy what you have.
Until next time, Happy Holidays!
-Ben
Further Reading:
What is Metta? - Matthew Sockolov
What Science Reveals About Gratitude’s Impact on the Brain - Glenn Fox
Headspace - Compassion
Compassion Meditation - Greater Good in Action