Metta meditation was brought to the West by renowned teacher Sharon Salzberg. It gives us an opportunity to honor our pursuit of self-resilience and renewal by offering ourselves blessings.
Select a time of day that works best for you to sit comfortably, in a relaxed way, with your eyes closed for five to ten minutes in a quiet space. Gently repeat these blessings to yourself with an intention to let go of analysis or expectation. Dedicating yourself to this practice for five to ten minutes daily will help sustain a strong foundation. Please feel free to incorporate these blessings in other moments throughout the day, when you have time for a moment of reflection.
May I be happy
May I be safe
May I be healthy
May I be at ease in my heart
This may feel awkward to you if you’re someone who’s self-critical and is always taking care of others, but as you build your self-worth, you’ll enhance your ability to serve others in a more fulfilling and balanced way. These blessings will also help you illuminate self-criticizing thoughts and challenge flawed theories of who you are. In the end, the practice of positive well-wishing may strengthen your will to show up for yourself and make healthier choices daily.
It will also begin to open your heart in a way that invites positive change. The blessings upend the negative script you’ve written about yourself, and eventually, the negative thoughts lose power—that’s what I wish for you.
In truth, the judgy voice inside you gets quieter, and from that state of positive self-worth, you’ll be empowered to make healthy choices.
Jolene Boris, MS, RD, CDN, NLC
2/18/2020 07:41:43 pm
Meditation is a huge part of what allows me to do what I do. I think that it takes a lot of courage to do it, and it is fine. Once you become able to do this a lot more often, then believe me, you will understand just how great it is. I feel like it will take a lot of time, but I will soon get used to it. I want to be a meditation master, I really do.
2/21/2020 10:35:37 am
I love you have found meditation so beneficial! You are right it is such a practice which means it is ever changing and growing for each of us. May we both keep at it!
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