Four Short Phrases for an Open Heart
Upon hearing the word sustainability you may immediately think of the environment. However, sustainability means “the ability to be sustained or supported.” Although being supported by loved ones when we're going through something difficult is significant, sustainability is just as important when you spend a lot of time outputting energy and not a lot of time “filling the well”, even when your job or the things you do are in areas you love like writing, creating art, or taking care of a loved one.
In both yoga and Buddhism there is a practice called Loving-Kindness. One of my main and favorite practices, it is essential in sustaining my energy and efforts.
The “love” part in the translation of this Pali (metta) and Sanskrit (maitri) word is often misleading. It is not the passionate, fiery, conditional love found in rom-coms and Danielle Steele novels; it is an all-encompassing, unconditional, overall acceptance of who we are as we are. As Tibetan Buddhist nun Pema Chödrön says “Practice isn’t about trying to throw ourselves away and become something better. It’s about befriending who we are already.”
There is a formal and informal way to practice loving-kindness. The formal practice of metta entails repeating four phrases for a period of time each day. If you're new to this practice, reciting the phrases may bring up the opposite feelings of loving-kindness, however, with persistent practice, the dust will get swept away to reveal your natural tendency towards metta.
Begin by silently sending the following wishes of well-being to yourself:
May I be happy and healthy
May I be free from inner and outer suffering
May I be held in love and kindness
May I love and accept myself just as I am
When you feel ready, whether in a few minutes or after a few months, send your wishes of loving-kindness to others, starting with a loved one or someone who has cared for you; a person whom you see regularly but don't talk to, like the cashier at your grocery store or a bank clerk; a difficult person; and finally, to all beings.
Eventually, your feelings of loving-kindness will feel natural enough that the informal part of the practice will come easy. This happens when everything you do becomes an expression of the loving-kindness you have, or hope to have, for yourself and others – you'll practice yoga, run, breathe, answer emails, wash dishes, take out the garbage, and miss the bus with an all -encompassing kindness.
