Find Peace and Connection through the Power of Loving-Kindness
On this Thanksgiving morning, I find myself reflecting on gratitude and connection before a family gathering. Yet, my thoughts also drift to the women in the prison where I teach, their yearning for family ties echoing in my mind.
In this duality of joy and longing, I discover a deeper understanding of myself and my capacity. The holidays, much like life, are a mix of fulfillment and loss, desires both met and unmet. In this complex dance, I've found a practice that opens my heart to living more at ease amidst life's pains and joys.
This practice is loving-kindness, a tradition rooted in the Buddha's teachings, which I've witnessed transform lives, from personal experience to the confines of prison walls.
Here’s how to practice loving-kindness:
Find a comfortable seat and focus on your breath.
Become aware of your body, mind, and any suffering.
Place one hand on your belly, the other on your heart.
Close your eyes and gently offer yourself these wishes:
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
Repeat these wishes, out loud if possible. Let them marinate in your being.
Next, visualize someone you care about and repeat the wishes for them. Let your love for this person or being (not necessarily a human), open your heart. Take your time with the four wishes.
Then, choose a neutral person, perhaps a casual acquaintance, and extend the same wishes.
Now, gently think of someone challenging or difficult in your life and offer them the same loving-kindness. Take your time.
Close the session by relaxing and observing your breath.
Loving-kindness is more than a meditation; it's a journey towards understanding that the lines between us are thinner than we imagine. The sense of 'us' and 'them' becomes more nuanced.
This Thanksgiving, as I embrace my family, I carry this practice in my heart, bridging the gap between joy and sorrow, freedom and longing. I offer it to you with the same desire that you live in safety, happiness, health, and greater ease.