I close every class I teach with these words from a loving kindness meditation:
May all beings everywhere be healthy
May all beings everywhere be happy
May all beings everywhere be safe
And may all beings everywhere find peace.
Meditating on loving kindness (also known as mettā meditation) is a practice intended to develop benevolence. Through this process, the practitioner can experience joy in celebrating the happiness of others. It’s a somewhat simple, yet potent practice. I find reciting just the four lines above – a mere portion of a complete mettā practice – is a powerful reinforcement of my intentions and aspirations for compassionate living.
A traditional mettā practice begins with an offering of loving kindness directed toward oneself. The offering is then repeated several times, each time directing the energy to a specific person or group such as a ‘neutral’ individual, a loved one, an enemy, and then to all beings throughout the universe. In the meditation, the practitioner breathes in suffering and exhales happiness.
Research on the benefits of mettā meditation are mounting. This post by Angela Wilson on Thrive (the Kripalu blog on yoga, health, and wellness) highlights a number of recent studies that show how mind training in loving kindness impacts the practitioner’s own happiness. The evidence shows that it:
- increases the variety of one’s personal resources, including mindful attention, self-acceptance, positive relationships with others, and good physical health
- activates the areas in the brain responsible for our ability to empathize and attune to the emotional state of others
- improves feelings of social connection
Mettā meditation is a highly accessible practice. I’ve even used this with my kids as a bedtime ritual to close out the day. As with any practice, the key is to – well – practice.
This 30 minute guided meditation from Sharon Salzberg author of Loving Kindess: The Revolutionary Art of Happiness provides a lovely introduction.
Struggling to let go? This film character’s mantra is one to embrace.
One of the greatest benefits of being a yoga teacher is that it makes me a diligent student. Each month I use the Focus of the Month set by the studio where I teach to explore different aspect of yoga’s philosophical and ethical offerings. I hunt down related lessons in classic yogic texts along with research studies in positive psychology to prepare for my classes. I seek out music, poems, quotes, and stories to help bring the focus area to life for my students. It’s a gift to have this structure not only for my teaching practice but also for the self-study part of my continuing education in yoga.
I use a variety of resources for my studies including blogs, videos, workshops, and books. One recent addition to my library that I’m really enjoying is The Yamas & Niyamas: Exploring Yoga’s Ethical Practice by Deborah Adele. (The chapter on aparigraha, non-possessiveness, provided a great framework for the March focus “Let Go.”) Using everyday language and illustrations, Adele takes a deep dive into parts of the Yoga Sutras of Patanjali, specifically the five yamas (restraints) and five niyamas (observances) that make up the first two limbs of yoga.
Focusing one chapter on each yama and niyama, Adele uses real-life stories to give a down to earth look at the teachings. Each chapter ends with suggested practices to further cultivate the lesson. Adele also offers a corresponding website with free videos and downloadable teaching content, providing a robust platform for exploring these important yoga concepts.
The easily digestible content in the book combined with the digital material make learning the yamas and niyamas easily accessible. The Yamas & Niyamas: Exploring Yoga’s Ethical Practice is the perfect place to start for anyone who is ready to expand their knowledge of yoga beyond the asana practice.
Need a dose of music? Check out these links to listen to some of my favorite songs from previous posts: “Let Go” Playlist, “That I Would Be Good”, and “Clouds“. Suggested playlists for yoga can be found here, here, and here.
Like yoga, music rejuvenates and inspires me. As if by divine intervention, I was reintroduced to this Alanis Morissette song a couple of weeks ago. I’ve listened to it at least once a day ever since. I love it for its ability to ground and center me. The self-affirming lyrics also serve as a reminder that everyone is inherently good and deserving of unconditional love even when I find their behavior challenging. Its mantra is exactly what I need to hear now.
What role does music play in your life? Do you have any go-to songs that help transform your mood?
“That I Would Be Good“
that I would be good even if I did nothing
that I would be good even if I got the thumbs down
that I would be good if I got and stayed sick
that I would be good even if I gained ten pounds
that I would be fine even if I went bankrupt
that I would be good if I lost my hair and my youth
that I would be great if I was no longer queen
that I would be grand if I was not all knowing
that I would be loved even when I numb myself
that I would be good even when I am overwhelmed
that I would be loved even when I was fuming
that I would be good even if I was clingy
that I would be good even if I lost sanity
that I would be good
whether with or without you
“There is a vitality, a life force, an energy, a quickening that is translated through you into action, and because there is only one of you in all of time, this expression is unique. And if you block it, it will never exist through any other medium and it will be lost. The world will not have it.
It is not your business to determine how good it is nor how valuable nor how it compares with other expressions. It is your business to keep it yours clearly and directly, to keep the channel open. You do not even have to believe in yourself or your work. You have to keep yourself open and aware to the urges that motivate you. Keep the channel open.”
~ Martha Graham, as told to Agnes de Mille
Reflecting on this glorious passage from Martha Graham is part of my morning ritual this month as I explore lessons in aparigraha (non-possessiveness/non-attachment). Let go of expectations, let of go what holds you back, and let go of comparisons. Learn to simply be and become.
What pearls of wisdom can help you start your day?
Here’s an excerpt of one of my favorite one-hour class playlists that beautifully supports the month’s focus “Let Go.” Two of the songs are new discoveries for me: Hilary Grist’s captivating cover of Can’t Always Get What You Want and Krishnabai’s gorgeous version of Gayatri Mantra. Length of the complete playlist is about 45 minutes which allows a generous amount of silence at the end for a quiet savasana. See full track list below.
Invocation by Yvette
Prologue by Loreena McKennitt
Let Her Go by Passenger
That I Would Be Good by Alanis Morissette
Can’t Always Get What You Want by Hilary Grist
Long Time Sun by Snatam Kaur
Gayatri Mantra by Krishnabai
Closing by Wah!
Feathered Friend’s Sleep Songs by Lullabye Tribe