The Monday Night Sangha Newsletter
Cultivating Metta in Daily Life
Monday Night’s, 10/6 session was magical!
While there were fewer participants than expected, those that attended were full of enthusiasm and commitment for enjoying the benefits of the session.
We began with a body scan that was so very relaxing. From there we did some heart breathing—noticing presence in our heart space. This was also very relaxing and embodying. This helps us cultivate present moment awareness, embodiment, and mindfulness.
We next moved onto a grounding meditation. This was wonderful in that everyone felt a powerful connection to the Earth’s energy. The Qi Gong Master I follow and practice with has said, “The Earth purges what does not belong.” This is so true.
The meditation ran a little longer than expected because it was so wonderful. No one wanted to end the session, however, without heading to their mats for some mindful movement. We moved to our mats for some reclined yoga poses with breath work.
“This was absolutely lovely. Thank you so much” Carolyn
“I am feeling so relaxed and so connected.” Giuliana
Cultivating Metta in Daily Life. Join me on October 20 at 8:30 PM for some Metta and Mindful Movement. www.consciouscalmpresence.com
Why Loving-Kindness Practice Matters Now
In these challenging times—when the world feels unsettled and heavy—our hearts may long for peace, connection, and healing. One of the most powerful ways to nurture this is through the practice of Loving-Kindness (also known as Metta).
What Is Loving-Kindness?
Loving-Kindness is a simple, heart-centered meditation that helps us soften, open, and reconnect—with ourselves, with others, and with the world around us. It reminds us that even in moments of uncertainty, kindness is always available as an anchor.
It is the intentional practice of sending good wishes—such as “May I be safe. May I be healthy. May I live with ease.”—first to yourself, and then extending these wishes to others: loved ones, neutral people, difficult people, and eventually, all beings everywhere.
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Testimony of Loving-Kindness:
On my website, I talk about how our practice can help reveal blockages to our true heart’s desires. I’ve found that loving-kindness meditation is especially powerful for this. Let me share an example: A dear friend of mine was going through a difficult time, and though I hadn’t seen her in a while, I made a point to visit. She was warm and attentive, yet I noticed that I couldn’t truly connect with her. Afterward, I resolved to send her loving-kindness with the intention of reconnecting from the heart. During the meditation, unexpected feelings arose—resentment from past experiences between us that I hadn’t acknowledged. I realized that even when we try to ignore or suppress subtle feelings like resentment, others can still sense that energy. It became clear that true connection requires first recognizing and softening those hidden blockages within ourselves.
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The Many Benefits of Loving-Kindness Practice Based on Scientific Studies
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Reduces stress and anxiety by calming the nervous system.
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Strengthens emotional resilience, helping us face life’s challenges with steadiness.
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Improves relationships by increasing empathy and compassion.
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Supports physical health through reduced blood pressure and increased immune response.
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Creates a sense of connection to the wider world, softening feelings of isolation.
Sources: PubMed, National Library of Medicine, Psychology Today, Frontiers
From Sharon Salzburg’s book, Lovingkindness - The Revolutionary Art of Happiness (Amazon link)
We form the intention in our mind for happiness and the happiness of all. That is our work. If we do our work, then manifold benefits, will surely come.
Fortunately, The Buddha was characteristically, precise about what those benefits include. He said that the intimacy and caring that fill our hearts as the force of loving kindness develops will bring 11 particular advantages:
You will sleep easily.
You will wake easily
You will have pleasant dreams.
People will love you.
Devas (celestial beings) will love you.
Devas will protect you.
External dangers will not harm you.
Your face will be radiant.
Your mind will be serene.
You will die unconfused.
You will be reborn in happy realms.
Why Now?
With so much conflict, uncertainty, and division in our global community, practicing Loving-Kindness is both an act of personal healing and a gift to the world. Each time we cultivate compassion, we add more peace to the collective heart of humanity.
As we open ourselves to kindness, we create ripples of healing that reach far beyond what we can see.
In the next section of this newsletter, you’ll find a simple Loving-Kindness meditation you can try today.
Metta Meditations
For yourself: #1
May I be filled with loving kindness.
May I feel safe and at ease.
May I accept myself just as I am.
May I know the natural joy of being alive.
#2
May I keep my heart open, even when the world feels heavy.
May I respond to suffering with compassion and steadiness.
May I trust that small acts of kindness can ease great pain.
May I be a source of peace and healing in these challenging times.
For others:
May our hearts remain open, even in the face of suffering.
May peace and wisdom guide all beings through these difficult times.
May compassion grow stronger than fear or division.
May healing and understanding touch the world, one heart at a time.