Teaching LovingKindness
We sat in a circle on our yoga mats on the lush lawn. I instructed everyone to take a deep breath. “Feel the air on your skin. Notice the sun and the breeze. Listen to the the sounds around you. Take another breath. Land here on your mat.”
For the first time in months, I taught yoga. My supervisor from the University of Utah asked me to lead our perinatal education staff in a gentle yoga flow and mediation. It had been six months since we met as a staff and our theme was self-care. Undoubtedly, the pandemic has ben difficult personally and professionally on all of us. Many of the teachers also work as nurses, doulas and lactation consultants supporting pregnant and new mom which is particularly stressful and challenging during the pandemic.
Some of my coworkers were new to yoga. I started by sharing that that the word yoga is derived from the Sanskrit word “yuj” meaning to “join, yoke or unite”. The physical practice of yoga connects the mind, body and breath. I encouraged everyone to use their breath as an anchor. Noticing breath is a way to stay present in the practice. Thoughts inevitable creep into the mind during practice. There’s no stopping them. However, the practice is to watch the thoughts and not attach. Thoughts are like clouds. They float by. In yoga, we watch the thoughts float by and come back to the breath. Come back to the body. Come back to the mat.
The purpose of yoga is to feel good and to create space. By stretching and tuning into the body we notice what’s going on inside. Every time we practice our bodies feel differently. I start slowly because my 46 year old body creaks! When I notice something sticky, I pause and breathe into that spot. I encouraged my students to do the same.
We practiced an few easy postures: cat and cow, downward dog, warrior II, side angle stretch, reclined pigeon and bridge pose. I finished up with a twist. I invited everyone to sit on their mat and close their eyes for meditation.
I noticed my nerves. Never have lead a formal meditation before. I felt like an imposter. I took a deep breath and began. “We are going to do a practice called ‘LovingKindness’ which is rooted in Buddhist tradition also called ‘metta’. Through this meditation we open our hearts to ourselves, to others and all beings everywhere.
Starting with yourself, imagine yourself under rays of white light. Feel the goodness and love inside yourself. Silently repeat to yourself, letting the words wash over you with great sincerity.
May I be happy.
May I be peaceful.
May I be free of emotional pain.
May I be free of physical pain.
May I be filled with lovingkindnes.
Next, imagine someone who is easy to love. Maybe it is a child, a partner, a pet. Imagine them under rays of white light. Silently repeat after me:
May they be happy.
May they be peaceful.
May they be free of emotional pain.
May they be free of physical pain.
May they be filled with lovingkindnes.
Bring to mind someone neutral. Think of someone you recognize but do not know; maybe it is a checker at the grocery store, or your postman. Bring them into your mind under rays of white light. Silently repeat after me:
May they be happy.
May they be peaceful.
May they be free of emotional pain.
May they be free of physical pain.
May they be filled with lovingkindnes.
Now we are going to widen our circle of compassion. Think of someone who is difficult in your life; someone who you do not agree with, are challenged by or do not respect. You may know this person personally or not. Imagine this person under a ray of white light. Silently repeat after me:
May they be happy.
May they be peaceful.
May they be free of emotional pain.
May they be free of physical pain.
May they be filled with lovingkindnes.”
I ended the meditation by saying, “when we practice lovingkindness, we enlarge the capacity of heart to love unconditionally. Through this exercise, we can change our thoughts towards a person which may lead to behavior change. It starts with intention.”
After the practice, we sat quietly and took a few more breaths. The sun had set and the energy in the circle was calm and quiet. I invited everyone to bring their hands to their heart center and bow to the center.
“Namaste” I said.
“Namaste.”
I smiled. I lead my first meditation and didn’t bomb it! In fact, I loved it. I have come to appreciate the lovingkindess meditation. My heart is softening.
I hoped that my coworkers enjoyed it and by their reaction I sensed they did. I had an affirming email the next day. Another teacher wrote, “I had spent the day thinking of how to apologize to someone who is unhappy with me and I felt like our practice session brought it all together! It was a wonderful evening!”
Indeed was a wonderful evening.
We all need a little LovingKindness.