Christmas is the perfect time of year to bring good habits back into our lives, especially habits of compassion and love. Our Zama-Asana for December, or rather our meditation for December, Buddhist Loving-Kindness Meditation, is the perfect way to do this. Loving-kindness meditation is a lovely practice traditionally taught by Buddha. It seeks to teach students habits of selfless or altruistic love, a love that does not expect anything in return.
This meditation is based on four principles; Metta (friendliness), Karuna (compassion), Mudita (appreciative joy) and Upekkha (equanimity). The combination of these four things allows us to not only feel unconditional love for ourselves but show an equal spread of loving feelings and acceptance in all situations and to all relationships in our lives. Perfect for the holiday season when we are surrounded by loved ones all day long.
How to practice this beautiful meditation:
1. Find a comfortable seated position. Bringing your attention to your “heart centre”, begin to breathe in and out from that area. as if you are breathing from the heart centre and as if all experience is happening from there.
2. As you breathe in and out, use this phrase, or one of your own, to offer metta to a loved one, to someone who you may be having difficulty with and to yourself. Say the phrase loudly and repeat it three times for each person whom you are offering metta to.
May they be happy.
May they be well.
May they be at peace.
May they be loved.
May I be happy.
May I be well.
May I be at peace.
May I be loved.