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A B M P m e m b e r s ea r n F R E E C E h o u r s by rea d i n g t h i s i s s u e ! 87 During this practice, seemingly opposite feelings—such as anger, grief, or sadness—may arise in the face of loving kindness. It is said these are signs that you are transforming; your heart is softening and revealing the supreme richness of what is held within you. Direct loving kindness anyway with whatever patience, acceptance, and kindness you can muster. Remember, there's no need to judge yourself for any potential feelings that come up. Simply being with your feelings is enough for healing and loving potential to bloom. Experience how being with your feelings (rather than judging them as good or bad) transforms how you feel inside and impacts those around you. To be thriving therapists, we need to be as masterful at receiving as we are at giving. Just like learning and practicing new bodywork techniques, there's never a limit to learning impactful new ways to care for ourselves. Metta meditation benefits both the giver and receiver. It's a way to stay in the f low of giving and receiving and sustain us in the natural f low of life. When we practice riding in the f low of life, we also allow for the free f low of our feelings, money, creativity, and health. Our teacher, Gay Hendricks, recognizes that we "must acknowledge the dark, but favor the light." Metta meditation does just that—we note the suffering in or outside of us, and then we lean into loving kindness. Metta meditation allows us to embody, amplify, and broadcast our light. Masterful givers and receivers: Shine on! Heath and Nicole Reed are co-founders of Living Metta (living "loving kindness"), a continuing education company now offering touch therapy tools and self-care practices in their online community. They also lead workshops and retreats across the country and overseas and have been team-teaching touch and movement therapy for over 20 years. In addition to offering live classes, Heath and Nicole are life coaches offering home study, bodywork, self-care videos, and online courses that nourish you. Try their community free for 30 days at livingmetta.com/trial. A TRADITIONAL PRACTICE OF METTA MEDITATION This time, sit in a comfortable, relaxed position. Enjoy two or three deep breaths. Let go of any concerns, preoccupations, or judgments. For a few moments, feel your breath moving through the center of your chest, envisioning it going in and out of your heart. In this metta meditation, quietly repeat, slowly and steadily, the following (or similar) phrases: • May I be happy. • May I be well. • May I be safe. • May I be peaceful and at ease. While you say these phrases, allow yourself to sink into the intentions they express. Loving-kindness meditation consists primarily of connecting to the intention of wishing ourselves or others happiness. However, if other feelings, like warmth, friendliness, or love arise in the body or mind, connect to them and allow them to grow as you repeat the phrases. As an aid to this meditation, hold a 3D image of yourself in your mind's eye. After a period of directing loving kindness toward yourself, imagine a friend or someone in your life who has deeply cared for you. Slowly repeat the same phrases of loving kindness toward them: • May you be happy. • May you be well. • May you be safe. • May you be peaceful and at ease. As you say these phrases, sink into their intention. And, if any feelings of loving kindness arise, connect the feelings with the phrases so the feelings accumulate momentum and become stronger each time you repeat the words. Now, think of anyone you find challenging or difficult. And slowly repeat the same phrases of loving kindness toward them: • May you be happy. • May you be well. • May you be safe. • May you be peaceful and at ease. WATCH: "EMBODYING LOVING KINDNESS 1 HR" 1. Open your camera 2. Scan the code 3. Tap on notification WATCH: "LOVING KINDNESS INFUSION" 1. Open your camera 2. Scan the code 3. Tap on notification SAV V Y SELF-CARE Resources Dr. Eve Ekman profi le, https:// greatergood.berkeley.edu/ profi le/eve_ekman. Seppala, E. Psychology Today. "18 Science-Backed Reasons to Try Loving-Kindness Meditation." September 15, 2014. www. psychologytoday.com/us/ blog/feeling-it/201409/18- science-backed-reasons-try- loving-kindness-meditation.