A Metta Meditation by Karen Hoffman
As we move into a week of Thanksgiving, many of us spending time with family and friends, it’s a good time to pause for a few minutes and tender some intentional care - for yourself and for others.
This week, in our Living Wisely class, we had the opportunity to explore nourishing relationships, with an emphasis on family. We discussed both endearing, positive, loving relationships AND relationships that existed with some tension, conflict, or concerns. I shared and then the group participated fully in a comprehensive Metta Meditation.
“Metta is the Buddhist word for “loving-kindness,” known in Hebrew as “chesed,” one of the core values of Retreat House.”
Buddha teaches that when doing a metta meditation, it is beneficial to include what is referred to as an “enemy.” While that term seems harsh in a relationship, what was meant was that it is through these difficult, tense and challenging relationships (i.e: ours with our “enemy”) that we learn the most.
So, we invited participants to do this - and we encourage you to try it yourself.
This is how you can do your own Metta Meditation:
Round One - Read aloud as a blessing for yourself:
May I be free from suffering.
MayI feel protected and safe
May I feel intent and at peace
May I be both physically and mentally healthy
May I forgive and be forgiven
May I lead a life at ease, with lovingkindness and joy.
Round Two - Think of a person you hold dearly and who holds you dearly as well - read this as a blessing for that individual:
May you be free from suffering.
May you feel protected and safe
May you feel intent and at peace
May you be both physically and mentally healthy
May you forgive and be forgiven
May you lead a life at ease, with lovingkindness and joy.
Round Three: Think of a person Buddha would describe as an enemy - a person with whom you are in conflict, tension or strain - read this as a blessing for that individual:
May you be free from suffering.
May you feel protected and safe
May you feel intent and at peace
May you be both physically and mentally healthy
May you forgive and be forgiven
May you lead a life at ease, with lovingkindness and joy.
Round Four: Consider all of your community, your circle of family, friends and others; read this out loud:
May we be free from suffering.
May we feel protected and safe
May we feel intent and at peace
May we be both physically and mentally healthy
May we forgive and be forgiven
May we lead a life at ease, with lovingkindness and joy.
This act of selflessness, of granting blessing on others and yourself, individuals and community, is a beautiful way to share loving-kindness among humanity.
~ Wishing you and your loved ones a safe, memorable, loving holiday.
Karen Hoffman has more than 35 years of professional experience working with nonprofit organizations as an administrator. She has served as a director of program and community engagement and as an educator. Her commitment to helping individuals on their life journeys has always been central to her work. She has facilitated and taught groups for the past 12 years, trained by the Institute for Jewish Spirituality and the Wise Aging program.
Those who learn with her say they have grown in their own identity, which inspired Karen to bring her talents to a new role as an authenticity guide. Karen earned a bachelor’s in psychology and an MBA, with a focus on nonprofit organizations. Before moving to Dallas, she was a licensed nursing home administrator, where she nurtured her passion for listening and working with elderly and their families.
She enjoys working with individuals and groups, exploring different modalities and approaches to mindful living, bringing attention to intention, and living on purpose. She brings her creativity, energy, empathy, and passion to everyone she works with. Karen lives in Dallas with her husband, Alan. They have three adult sons, David, Brian and Aaron, and an ever- growing family of their significant others.
Karen is the CEO and Founder of Living On Purpose, LLC. Email Karen.