7 Days of the Metta

Because I love ritual and creating traditions, last year in the shala we started a tradition of a sustained practice of the Metta, beginning on Valentine's Day. The Metta is the Buddhist Loving Kindness Meditation and cultivates compassion and altruistic concern for all sentient beings.
It is traditional to state the blessings that come from the practice before beginning the technique.
According to the Dharmapada:
Your dreams become sweet, you fall asleep more easily and awaken contented, angels and devas will protect you, men and women will love you, your health will improve, your children will be happier, your thoughts will become pleasant, animals will not harm you, people will welcome you everywhere, if you lose things you will find them, your world will become more peaceful, even if you fall off a cliff, the trees will catch you.

The Metta opens the doors and windows to the heart and transforms us. It is the antidote to fear. The practice may be accomplished in countless ways. We will use this simple version. First we visualize ourselves in a protective bubble, surrounded by radiant light filled with all of the qualities we attribute to Divinity- Love, Forgiveness, Compassion, Wisdom, Generosity, Abundance and Healing Energy. Into this circle of light, we call in 5 beings and offer each this simple prayer- May You be Free from Suffering.

First Being: Ourselves- this can be quite hard for many, but learning to love ourselves is so beneficial.
Second Being: Someone we love- family, friends, lovers, even animals or Nature beings. The point is experience a tangible sensation of love for this being- most people feel it in the heart region- so pick the being that gives you the strongest sensation of love.
Third Being: Someone we do not like, either someone we have had conflict with or are currently having conflict with, maybe even a politician you are angry with.
Fourth Being: A stranger. Maybe someone from the studio that you often see across the room, but never speak to.
Fifth Being: We will use Mother Earth here and all of her beings- humans, stone people, plant people and animal people. Visualize the Earth as vibrant and pristine- clean and healthy with crystal clear waters and mountains abundant with majestic trees.The time spent offering blessings to each being is up to you. Our practice may be for a few short minutes or a full 5 minutes for each being.