Metta “Loving Kindness” Meditation

This week on my YouTube channel Yoga with Haunani I shared the Metta Meditation, also known as the Loving Kindness Meditation.  While I do not know the whole history of this meditation, I do know it works.  I can’t even remember who I learned it from or where I was when this meditation practice was taught to me.  All I know is that it stuck with me and I have been using it for several years.  This was my go-to meditation practice when I taught yoga to Marines and Sailors at the Naval Hospital.  One of my favorite memories of sharing this meditation is having a very young Marine who was clearly upset before class, finish this meditation, open his eyes and say out loud as he was gently nodding his head, “damn, that really worked.”

In many ways, this meditation practice is really a blessing.  You bless yourself, another, your community or family, and then all beings everywhere.  It’s a simple practice, easy to follow, and effective. I’m writing the words out in this blog so you can follow along or print it out as needed until you have it memorized.

When repeating the phrases you can say it out loud, whisper, or repeat them silently to yourself.  A longer version of this meditation is to say the four lines out loud, then repeat at a whisper, and then silently to yourself.  Each time you say a line, take a moment to breathe in the statement and just witness what arises.

Prepping for the meditation:

  • Print a copy of the Metta Meditation.
  • Find a comfortable place to sit for this meditation
  • Remove yourself from distractions (i.e. phones, computers, electronics)
  • Connect with your breath
  • Give yourself permission to let go of your day, or your plans, to just focus on the practice

The first round of the meditation is directed at yourself.  This comes back to the idea that you must take care of yourself before you can truly care for another.  Or, you must love yourself before you can truly love another.  The first round is for you to reconnect with your heart.

MAY I BE HAPPY.
MAY I BE WELL.
MAY I BE SAFE.
MAY I BE PEACEFUL AND AT EASE.

The second round is dedicated to another.  At first, I recommend you choose someone who you are grateful for, who cares for you, is a mentor, or is an inspiration in your life. With them in mind and in your heart, repeat:

MAY YOU BE HAPPY.
MAY YOU BE WELL.
MAY YOU BE SAFE.
MAY YOU BE PEACEFUL AND AT EASE.

Remember to give yourself time to breathe in each statement.

The third round is dedicated to your family (blood or soul), your community, or a group of people you entrust.  Keeping them in mind, repeat:

MAY WE ALL BE HAPPY.
MAY WE ALL BE WELL.
MAY WE ALL BE SAFE.
MAY WE ALL BE PEACEFUL AND AT EASE.

The final round is dedicated to all beings everywhere.  You might imagine the World, a sea of people, or a symbol or concept that weaves us all together.  Keeping this in mind, repeat:

MAY ALL BEINGS BE HAPPY.
MAY ALL BEINGS BE WELL.
MAY ALL BEINGS BE SAFE.
MAY ALL BEINGS BE PEACEFUL AND AT EASE.

Take time at the end of the practice to sit and be mindful.  Notice how you feel at the end of the practice compared to at the beginning.

When you become familiar with this practice you can also use it as a powerful healing tool.  In the second and third rounds, you can bring to mind someone or a group of people who have hurt you, made you angry, frustrated, or upset.  By keeping that person or group in mind, you can rebuild a sense of oneness or connection between the frayed or fraying relationship.  Using the Metta meditation in this way may help to soften the hard edges of emotions and feelings you once had toward that person or group of people.

As in all meditation practices, allow yourself to be present and witness what arises. Try to avoid judging your thoughts or having expectations of how you’re supposed to feel or be during and after this practice. The Metta Meditation is powerful in that it allows the heart’s true nature to arise and release what it has been harboring at the conscious and unconscious levels.

Be kind to yourself and just allow this words to help you reconnect with yourself, someone you love, your community, and the World.

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Healthy Travel Tips

Traveling, whether for work or play, can be fun aaaaand incredibly taxing on the body and mind.  The key to maintaining optimal health, vibrant energy, and regular digestion is to prepare the body for travel before your actual flight or driving day.  I begin eating a Vata balancing diet the week before I travel.  For many, the stress begins before you even have to deal with crowds at the airport or traffic on the highway.  By the time your trip is over your body has tried to keep up with the stressful demands of travel and then it takes another week once you’ve returned to feel like you’re back in your “normal” home routine.  No wonder so many people love the idea of travel but find it incredibly taxing on their body and mind.  Follow these few simple tricks to make your travels less stressful and more fulfilling for body, mind, and spirit.

PREPARATION – the more you prepare, the less stress you have the day of travel.

  • Begin eating a Vata balancing diet the week before you travel.
  • Reduce pre-travel stress by planning ahead.  Make a list of all the things you think you need 5 days before your departure date. Go shopping if you need anything. 2-3 days before, and lay everything out.  See my Healthy Travel Essentials packing list below.
  • Print the Vata balancing diet and put it with your carry-on bag.
  • Try to get regular exercise, at least 30 min/day prior to leaving.
  • Prepare your tech gadgets for travel: Download any software, movies, books you will want for your trip.
  • If you love practicing yoga, do a google search of yoga studios in your destination.  Print their schedule, bookmark, screenshot, or save their website to your favorite note taking app.

THE DAY BEFORE YOU LEAVE – again, it’s about planning and preparing.

  • Pack your bags and/or suitcase (including carry-ons) the day before you leave.
  • Double-check your checklist as you pack.
  • Your carry-on should include: all the chargers you need, essential oil(s), chia seeds, book/reader, laptop/paper & pen, healthy quick snack(s) for the travel, scarf.
  • Check-in to your flight.  Screenshot your boarding pass.
  • Empty out your purse or wallet and only take the ID and credit cards you’ll use. Nothing like losing your wallet while you’re traveling and coming home to replace ALL the cards, saving cards, ID’s, etc that you didn’t even need while you were traveling.
  • Get cash (just in case someone doesn’t take a card).  Better safe than sorry.
  • Make yourself a healthy snack to take with you to the airport or car ride including your favorite calming tea, like chamomile, mint, Tazo “Passion,” or Yogi “relax”, or “Smooth move” if you get constipated.  Examples:  mixed nuts.  1 apple.  1 orange.  protein powder in a shaker (do not fill with liquid).  slices of swiss cheese and rice crackers.

DURING YOUR TRAVELS (planes, trains, and automobiles) – It is go with the flow time!

Meditating at the airport doesn't have to look like this.  Just sit in a chair, or floor, with the eyes closed hands resting on your lap and begin to watch your breath.

Meditating at the airport doesn’t have to look like this. Just sit in a chair, or floor, with your eyes closed, hands resting on your lap and begin to watch your breath.

  • Go with the flow.  Now you’re in the flow and most of the travel details are out of your control.  Avoid getting overly stressed, emotional or angry.  Perfect time to practice “letting go” and “gratitude.”  Check out my blog “Gratitude as an Act of Devotion”  to hear how my mom turned her seemingly horrible flight experience into a wonderful trip with free upgrades.
  • Drink WARM or HOT liquids as much as possible.  Warm water and teas will help to calm the nerves and keep the digestion happy.
  • Stay warm.  Ever get chilled on the plane?  This coupled with the stress of travel = a cold waiting to happen at your destination.  Always travel in layers and avoid getting chilled.
  • If you tend to get constipated when you travel, drink more warm water and tea and AVOID alcohol, caffeine and ice drinks/foods.
  • Take all the seated time to meditate, practice breathing exercises/pranayama and even maybe get some gentle yoga stretches in at the terminal.
  • Take the stairs!  Avoid elevators and escalators if you can.
  • During the flight or long car ride, take about 5-10 minutes, for every 2 hours of sitting to flex and relax different muscles of the body, especially the legs, hips, glutes, and abdominals.  Again, another great time to meditate at 35,000 feet…talk about levitating!

AT YOUR DESTINATION – Time to enjoy!

  • Continue eating a Vata Balancing diet as much as possible while you’re traveling.
  • Go with the Flow.  Refer to “During your travels”
  • Exercise 20-30 minutes every day.  A brisk walk around the hotel parking lot will make a huge difference regardless of how silly you look.  Better yet, do yoga asana in your room.  Check out my YouTube channel Yoga with Haunani for free classes.  Use the hotel stairs/emergency stairs to get a quick cardio workout.
  • Wake up 20-30 minutes earlier to get in a light stretch and meditation.
  • Reduce stress by going to bed earlier so you can wake up earlier to meditate or get in some light exercise.
  • An attitude of gratitude.  Today, we take traveling, work and family for granted (most of the time).  Recognize how lucky you are to be seeing a new part of the world, meeting new people (even if you don’t get along) and cherish the experience of discovering more about the world you live in.
  • Again, dress in layers and keep your temperature comfortable.  Especially if you’ll be sharing conference rooms with others, the temperature will always fluctuate to meet the needs of a variety of people.  Be prepared to stay warm or remove layers.

So there you have it, my travel tips on how to stay healthy and happy while you travel.  Life is full of unexpected turbulence (yes, pun intended), especially when we travel.  Travel is the best time to practice patience, going with the flow and gratitude.  May your next trip be filled with more smiles than grimaces and healthy digestion!

What’s in my bag every trip? 

HAUNANI’S HEALTHY TRAVEL ESSENTIALS PACKING LIST

  • Herbal tea (box or a few tea bags in a plastic bag)
    • Here are some I love:
      • Any tea that says “Relax,” “Calm”, “Meditate” in the name by Yogi or Traditional Medicinals.
      • Green or white tea.
      • Yogi “Smooth move” if you get constipated
      • Chamomile
  • Calming essential oil.  I typically only travel with one.  I choose the one that smells the best to me at the time: lavender, “clarity,” “calming,” bergamot, rose, gardenia, sandalwood.
  • Chia seeds – a must have for keeping your digestion regular.  I add 1 Tablespoon of chia seeds to hot water or tea during my flight and I’ll do the same that same night before I go to bed.  I also take 1 tablespoon every day while traveling.
  • Scarf/wrap or beanie/ski cap to stay warm on the plane.
  • Journal/Paper & Pen or laptop.  At 35,000 feet, I typically get incredibly creative.  Rather than try to keep things in my head for later, I write them down immediately.  I’ve written entire business plans on trips and have come up with many inventions.  Now if I could only find someone to fund those ideas.
  • A good book or reader with books you’ve been wanting to read but didn’t have the time for.  Now you do.

Optional de-stress items:

  • Incense (1-2 sticks) – careful if you get a non-smoking room
  • 1 candle – careful if you’re traveling to hot weather, you don’t want your candle to melt on your stuff.
  • yoga mat – there are several travel yoga mats on the market or even yogi toes.  I no longer travel with a mat and choose to just use a hotel towel or find a grassy space where I can find one.  In the end, mat or no mat, I don’t let it stop me from practicing.

 

Oceans of love and happy travels!

Aloha & Namaste