Loving Kindness 

Yoga aims to provide a path towards Samadhi (Blissful states) that which provides the yogi with a the highest state of mental concentration and peace that we can achieve while still bound to the body.
During Samadhi, a practitioner may have little to no awareness of the physical body, see light while the eyes are closed, experience an abundance of joy, get a sense of being pulled or drawn into deeper meditation. Whilst this may be easily achieved by some, generally will take years of practise and dedication to reach for others (depending on your life cycle – we all have different experiences to shed!).
There are many practitioners and teachers that are still seeking this bliss state, myself being one. This seeking may lead some to frustration, cancelling their practise or even disheartenment all of which are the opposites goal of yoga.

So how do we do it?

I found that if we release the pressure, truly “Let Go” follow the path of Aparigraha (the 5th Yama) to no longer grasp or attach to the proposed fruits of our actions, we enjoy the process and steps forwards and sometimes backwards on this journey of life that little bit more – free from suffering – free from pain – free from judgements and pressures.

Yoga does not just change the way we see things, it transforms the person who sees. B.K.S. Iyengar

Loving Kindness / Metta Meditation is a great place to practise in truly connecting to Aparigraha in letting go, surrendering all that may have held you back. This practise originates from the Buddhist tradition and is said to be centuries old, it involves repeating a set of phrases, sending out your wish that you, and all beings, be happy, be peaceful. and healthy.

To begin

Find a comfortable posture sitting down on a cushion or a chair. Close your eyes and connect to the rhythm of your breath. George Langenberg suggests imagining you are sitting with someone or something who embodies loving kindness to you – it could be a spiritual teacher, a pet, a warm light or even a favourite tree. 

To yourself

Bring your attention inwards. Picture yourself in your mind’s eye. Become deeply aware of the person you are and saturate yourself with awareness.

Repeat your chosen phrases silently to yourself two to five times depending on the time you have. (Note how many repetitions you do and do the same number for all people).

• May I be happy
• May I be healthy
• May I be free from suffering

Don’t rush through the repetitions. Speak them slowly and deliberately – say it with feeling!
If you notice other thoughts coming in, gently bring your attention back to the words.

If you find it difficult to send this love to yourself, think of an act of kindness you’ve done, it can be something small, and say the words from this place of goodness. Or you can think of yourself as a child and wish that child well.

Someone close to you

Think of someone you are close to, with whom you share your life – a friend, partner, child – someone you love. Picture them sitting in front of you – let that image become really rich. Wherever this person is in real life, speak your chosen phrases to them as though they are there with you:

• May you be happy
• May you be healthy
• May you be free from suffering

When you have repeated these phrases a few times, let that person stand up and walk away again.

Someone neutral

Next think of someone you have neutral feelings about. This could be someone you cross paths with in your neighbourhood sometimes, someone who works in your local shop etc. Sit them down in front of you. Speak your phrases to them:

• May you be happy
• May you be healthy
• May you be free from suffering

When you are finished, let that person stand up and walk away again. Come back to your breathing.

Someone you have negative feelings about

In your mind’s eye picture a person you have some negative feelings or memories about. Someone you’ve had a disagreement with, a long standing grudge, or maybe a brief moment of disrespect. It could be an ex-partner or partner, a sibling, a colleague. This can be the most challenging – along with sending love to yourself – if the feelings are too raw or strong, choose someone you don’t know personally so well or imagine this persona as a child.

Again, speak as though they are sitting in front of you and you are speaking directly to them. Repeating the phrases:

• May you be happy
• May you be healthy
• May you be from suffering

As that person stands up and walks away, come back to yourself – you can bring your hands to your heart and belly if this helps to connect back with yourself again.

To all beings

For this final round we send loving kindness to all living beings – speaking to all of life.

Expand your awareness. Imagine your family, then all their friends, then all their friends’ families. Think about people you might meet one day, and to people you might never meet. Repeating your phrases and sending them out to wherever life exists:

• May we be happy
• May we be healthy
• May we be free from suffering

When you come to the end take a few more moments in quiet meditation, focusing on your breath again and any sensations in your body.