By Mindfulness Doc's Blog | March 15, 2013 at 04:21 PM EDT |
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In the vipassana mindfulness tradition there are various tools for concentration: 1) Mindfulness of the breath and or body sensation 2) Mindfulness of the sense doors or sensory cues in the body, 3) Mindfulness of thoughts and or emotions, 4) Metta practice. The metta or lovingkindness practice is the most structured or active other than a walking or eating meditation. I like it especially because this is the primary practice I hoped to experience in Salzberg's 28-day challenge--to return to myself the same level of compassion and unconditional warmth and acceptance I so willingly extend to others.
For two weeks, on a daily basis, I have practiced the following phrase directed to others, to someone a stranger, to someone who has been a mentor or teacher to me, to someone with whom I might struggle, to someone I deeply love, and to myself:
May I be safe.
May I be free from internal and external harm.
May I be happy.
May I be free.
May I be healthy and strong.
May I find joy in the joy of others.
May I live with ease.
May I feel peace and hope.
And, may I love myself just the way I am.
With this as my final entry, I thank Sharon Salzberg for inviting so many of us into this experience and for the invitation to be one of her bloggers and psychological consultants.
May all be well!
