Metta: Turning Your Positivity Outward – The Affirmation Spot for Wednesday September 3, 2008

Step one in creating a positive world is to become more positive within. Our own ability to create a more peaceful, centered self helps us contribute that kind energy in the world. Step two is to radiate that positive energy out into the world. One ancient practice allows us to do both simultaneously.

Some of my readers may be familiar with the meditation practice known as Metta. Metta is a Pali word generally translated into English as “lovingkindness”. The word itself is derived from the ancient Sanskrit word Maitri.

Metta was first practiced by Buddhists, but the meditation has become popular with many other people for its ability to create a strong sense of well-being. While a standard seated position with legs crossed and back straight is recommended for meditation, you can easily do Metta sitting comfortably or even lying. Any position is fine as long as you can maintain focused attention.

Metta meditation is an active meditation. Its purpose is to develop positive mental states within and then expand those positive mental states out into the world in concentric circles. Metta meditation is believed to create a peaceful environment and well, for lack of a better phrase, “positive vibes” in an area.

The practice wisely recognizes that you cannot spread peace, love, or kindness into the world until you have created it within yourself. Metta meditation begins with the self. The meditator usually quietly repeats or thinks a phrase (an affirmation) similar to:

“May I be happy. May I be peaceful. May I be free from suffering.”

This continues until the meditator feels this assurance rising within. You want to continue until you reach the point where the phrase feels like:

“I AM happy. I AM peaceful. I AM free from suffering.”

If you are starting from a place of great distress in your life, you might spend several meditation sessions focused strictly bringing these feelings into reality for you. That’s OK. Keep at it and soon you will experience these feelings more rapidly.

Having developed a sense of peace and loving-kindness within; you are now ready to share it with the world. Next, you focus on the person closest to you in your life – a spouse, a child, a parent. This is because this person is the next easiest person for you to feel these feelings towards.

Transition to a phrase such as:

“May April be happy. May April be peaceful. May April be free from suffering.”

As you say these words about your loved one, feel yourself sending these feelings of affection to him or her as you visualize them. Move on when you feel you have completely embraced your loved one with these thoughts.

Repeat this process through the following stages:

  1. You
  2. Closest loved one (someone you love deeply)
  3. Friend (someone you feel positive towards)
  4. Acquaintance (neutral feelings towards)
  5. Difficult person (someone you have negative feelings towards)
  6. Enemy (someone you have strong negative feelings towards)
  7. The world

You can include as many people as you wish, but maintain at least this minimal pattern.

When you practice Metta regularly you begin to develop a more constant state of lovingkindness towards yourself and the world around you.

Back in my sales days, I used to include customers I knew I would be calling the next day. I cannot tell you how many times meetings, presentations, and closes went far more smoothly than expected after Metta meditations.

Metta is a way to take the positive you are developing within you and spread it out into the world. You may experience a new sense of peace for you, see old tensions with people in your life fade away, and even break down barriers with your most persistent “enemies”.

You might even use the practice to dispel negative thoughts and feelings or develop a greater capacity for acceptance.

I’m sharing this with you today because I have not practiced Metta regularly for several years. The benefits are so apparent I cannot imagine why. I am going to take up the practice and I hope you might consider it too. Along with affirmations, Metta brought me up from some pretty low times.

I know it can add value to your life and help you turn your positivity outward.

Follow your bliss. Experience your bliss. Become your bliss.

Ray

Ray Davis is the founder of The Affirmation Spot and an advocate for the potential of the human race.  He’s the author of the breakthrough novel Anunnaki Awakening: Revelation – order your signed copy today at AATrilogy.com

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Things I Learned from My Dog Part II – The Affirmation Spot for Friday February 8, 2008


Thank you for visiting The Affirmation Spot. Your comments on the blog or this article are always welcome. Please click here to share lessons learned from your pet.



copy-of-ray_hawaii1.jpgWhat Ray’s reading right now:

The Power of Kindness: The Unexpected Benefits of Leading a Compassionate Life




Be sure and visit the blog Saturday for our weekly Saturday poll. Last week’s poll asked, “What one thing would you do to make the world a better place?”



mia_snow.jpgMia is our beautiful three year-old black lab. She is doesn’t know it, at least I don’t think she does, but she is a master teacher on the subject of life – a kind of canine Confucius. You see, she lives her life the way many of us set out to live ours. She knows what she wants and she goes for it and she never gives up.

You can characterize this trait as persistance.

When Mia wants something she can be highly persistent. For instance, I rarely get to sleep in on weekends anymore. Mia usually makes sure I’m up no later than 7 a.m. She doesn’t have to go out she just wants me out of bed. She has a very subtle approach and a clear strategy. She doesn’t bark or run around the room.

No, Mia persists with kindness. 

It usually starts with her getting up on the bed and finding a way to lay her head on my chest.This is usually enough to wake me up. Then the licking begins. She licks my hand until I sleepily hide it under the pillow. Mia persists. She inches up her way up so that she can lick my chin.I’ve always been a night owl. On nights when I don’t have to go into the office the next day, like Friday nights, I’m often up late reading or working. So, I’m pretty determined to sleep in until at least 8:00. Mia, however, has different plans.

She’s probably spotted squirrels out playing in her backyard. She is, afterall, the fiercest squirrel warrior in five counties. She wants me to get up and let her out.  I want to sleep for a little longer.

Now she works her way up to my ear and starts licking. I’ve had enough and I tell her to go lay down. She complies, but she doesn’t give up. Mia persists. Usually, within five to 10 minutes, she’s back. She jumps up on the bed and plants herself on top of me with a sigh. She thinks she’s a lap dog even though she weighs 55+ pounds.

I hide my hands immediately. I mean I’m smarter than the dog, right? So, she starts with the chin and starts inching her way up until she’s licking me right on the face. Not one or two kisses, mind you, but a full barrage designed to end the stalemate.

Sometimes, depending on exactly how late I’ve been up the night before, this can go on for two or three cycles before I concede the point and get up and let her out. On the mornings this strategy doesn’t work, Mia has back up plans. Mia persists.

She waits until I’ve just dozed off again and then she sits at the edge of the bed and makes “crying sounds”. It’s like one of those alarm clocks that starts out low and grows louder until you turn it off. If this doesn’t work, Mia persists. If this strategy doesn’t work, she turns to her last hope – April. She starts bothering April. She’s not really trying to get April to get up. She just wants April to convince me to take her out. I usually don’t make it to 8:00.

Looked at in one way, not my tired early morning view, it’s all pretty humorous.

Persistence is one of those attributes that helps you go where you want to go in life. Unfortunately, you sometimes lose steam along the road to your dreams.

Here are Mia’s persistence tips:

  1. Be clear on what you want in your mind.
  2. Pursue your goal with all your might, but be kind. The world is full of mean people willing to succeed at the expense of others. Don’t be one of them.
  3. Be patient. The first lick doesn’t always do the job.
  4. Involve others and get their buy in to help you.
  5. Have back up strategies. Sometimes Plan A fails. That doesn’t mean your goal or your dream must fail. Devise new ways of succeeding.
  6. Never give up.
  7. Enjoy life. Mia always does!

Be peaceful Be prosperous!

Ray

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A Japanese Proverb and a British Challenge – The Affirmation Spot for Saturday October 27, 2007

A wonderful Saturday to everyone!

Today I’d intended to share a Japanese affirmation about not giving up. While looking for the exact quote, I came across a Japanese proverb that ties in nicely with a YouTube challenge from a young man in England.

They complement each other so well that I decided to combine them and make today’s blog truly global. 

I found the Japanese proverb at Quotationspage.com.

It reads:

“One kind word can warm three winter months.”

This proverb is a testament to the fact that small things can make a big positive  difference in the world.

We sometimes get caught up in how much work is involved in changing the world and can become paralyzed by the size of the task. This proverb reminds us that we don’t have to change the whole world to make it better.

A simple word can brighten a day or even a whole winter. We only need look as far as our own experience to confirm this wisdom. We’ve all had someone do something very small for us, at one time or another, that really made our day.

We don’t always have to move the whole mountain. Simply removing the pebble from someone’s shoe is enough.

That brings me to our young friend in England. His YouTube handle is JohnnyDurham19. In March of 2007, he posted a fantastic challenge to people on YouTube, but you don’t have to be a YouTuber to follow his suggestion.

Watch the video.  Think about the Japanese proverb. Together we can all remove a few pebbles from the shoes of our fellow human beings today and make the world a brighter place for everyone.

Have a peaceful Saturday!

Ray The Affirmation Spot.com

New affirmations are available in the Sales, Personal Empowerment, Football, and Arts sections of the website.

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