Anyone who sits regularly in meditation knows the benefits of the practice. Even an occasional meditation session is helpful in calming the mind and body. Regulation of breath helps to calm the mind and body, and is the first step towards that quiet, still place that exists inside, which may be hard to find sometimes.
Lately, the Coronavirus disease (COVID-19) has become the main topic of conversation for pretty much the entire world. With all the uncertainty, fear and anger from the lifestyle changes, not to mention the conflicting media messages, it is hard not to feel anxious and powerless.
For me, Metta meditation is a way of reconnecting to the world in a more positive way. It’s not a cure, but rather an opportunity to change the language of my thoughts. By opening my thoughts to compassion towards the self and others, and focusing on what I want to see more of in the world around me, my thoughts become less overwhelming. It is a few minutes’ relief from the anxiety caused by wanting to change what I have no control over, and a way to temporarily stop suffering from that uncertainty, fear and anger.
Here is my current meditation. I begin by finding a quiet place where I won’t be disturbed, and where I can sit or lie down comfortably and be relaxed. Sometimes I find some quiet music on my favourite device and pop in my headphones. It depends on the environment; whether the dehumidifier is likely to come on, whether the cats are plucking at the door to come in, or if they jump on me when I give in and open the door, because they like my cozy blanket. All of that is part of the practice too.
Sometimes I close my eyes, sometimes I just let my eyelids feel heavy and my eyes become unfocused. My meditation then turns to breathing, noticing what happens when I inhale, and when I exhale. Even if I try to be very still, my body moves as I breathe, expanding and contracting. I follow the breath in and out, in and out, keeping my attention on it until it slows and my body relaxes.
This is when the Metta, or loving-kindness meditation comes in. Thoughts are powerful. By labelling the thought I want to invite in on the inhale, I draw it to me. By labelling the same thought on the exhale, I send that thought out into the world. If there is someone specific I am concerned about, I might focus my attention on them as I exhale the thought. Inhale to experience, exhale to share.
Right now I am focusing on four specific words, because I feel like they are what I need, and what the world needs most right now. Health. Joy. Love. Peace. Inhaling, I invite Health into myself. Exhaling, I send Health into the world around me. Inhaling, I invite Joy into myself. Exhaling, I send Joy into the world around me. Inhaling, I invite Love into myself. Exhaling, I send Love into the world around me. Inhaling, I invite Peace into myself. Exhaling, I send Peace into the world around me. Feeling each word ring true.
This can be repeated as many times as desired. When I am finished, I bring my attention back to the simplicity of breathing for a few breaths, before opening my eyes.
There is a ton of information on the internet about meditation. It is a practice that requires practice – the first (or second or third…) time, you may find it challenging to let go of thoughts. In reality, it is impossible to be without thoughts, The goal is to identify when you are having a thought, let go of the thought, and try to extend the time between thoughts. Zen mastery is not required, and the benefits of meditation are often more subtle. Even if there is no obvious effect after meditation, know that doing the breathing exercises and learning how to bring the attention to the breath, has benefits. Check out as many sites as necessary to find a meditation style that resonates. It is not one size fits all, and there is no right way to meditate. It is your practice to build, the way that works best for you. Happy meditating!