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The Power of Metta Bhavana

How to offer yourself & others the gifts of loving kindness.

The more I observe, experience and study the mind/body/spirit connection, the more I’m convinced in the immense value of cultivating a loving kindness practice like Metta Bhavana.

 

It is even better having science reinforce the sacred wisdom of this mediation. I highly recommend this fascinating read: http://www.huffingtonpost.com/emma-seppala-phd/18-sciencebased-reasons-t_b_5823952.html

 

Knowing the power of this loving kindness meditation in everyday life, I wanted to offer you the opportunity to experience its transformation. All you have to do is take five minutes a day throughout the month of May to allow the magic to unfold.

 

INSTRUCTION/GUIDANCE:

 

Before starting the practice, sit in a comfortable and relaxed position.

In your own time, take a couple of slow breaths then release any tension with long exhalations.

Allow any concerns or preoccupations in your mind to become background noise with every round of breath.

After a few minutes, visualise the breath moving to the centre of your chest – your heart area.

The meditation begins with sending love to oneself first. Once we support ourselves in this way we can then direct our attention outwards.

 

Sitting quietly, repeat to yourself three times:

‘May I be well. May I be happy. May I be at peace.’

 

Let yourself sink into your heart space with the intention to direct love within.

After you have completed this you can move on to sending love outwards.

 

Bring to mind someone who you really love, see an image of them in your head.

Then slowly repeat the words towards them:

‘May you be well. May you be happy. May you be at peace.’

Again, three times.

 

Next, think of someone who is struggling at the moment, maybe they are unwell or unhappy.

From your heart to theirs repeat the mantra three more times:

‘May you be well. May you be happy. May you be at peace.’

 

Offer the final outward loving-kindness to somebody you may be finding challenging at the moment.

Repeating three more times:

‘May you be well. May you be happy. May you be at peace.’

 

Finish the practice reaffirming loving-kindness to yourself:

May I be well. May I be happy. May I be at peace.’

 

Throughout the process allow any feelings that rise to come – no judgement or need to understand, just be curious.

Finish with a few deeper breaths and gentle movements to bring you back into the moment.

 

Hope you have a wholehearted day and a really happy and healthy May.

Love Robyn x

 

Ps. Please feel free to share how the practice goes for you via the blog, FB/IG or email.

Pps. Download your very own print of the mantra here

 

 

 

 

 

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