A meditation from HH Dalai Lama to soften the heart
I've been reading HH Dalai Lama's book How to Practice and it's really struck a chord inside me. There's one meditation he suggests that really opened my eyes. I thought I'd share it here:
- Remain calm and reasonable.
- In front of you to the right, imagine another version of yourself, egotistical and self-centered.
- In front of you to the left, imagine a group of poor people, suffering beings who are unrelated to you--neither friend nor enemy.
- Observe these two sides from your calm vantage point. Now think, "Both want happiness. Both want to get rid of suffering. Both have the right to accomplish these goals."
- Consider this: Just as usually we are willing to make temporary sacrifices for a greater long-term good, so too the benefit of the larger number of suffering beings to your left is much more important than this single egotistical person on your right. Notice your mind naturally turning to the side of the greater number of people.
I noticed a sensation of softening in my chest immediately when I performed this meditation. When I performed this meditation before metta meditation, my metta was much more sincere and natural.
In fact, I spontaneously performed a modified version of the metta meditation:
- First stage: I wished myself well and happiness.
- I wished a dear friend happiness and wellness.
- I wished a stranger happiness and wellness.
- I pictured all the worst qualities in myself, all my neurosis and habits and negativity. I wished that mass of suffering wellness and happiness.
- I wished all living beings wellness and happiness.
It can be very educational to place our own worst qualities in the place of a foe or enemy. I experienced a deeper sense of integration and wholeness after, and I usually struggle very much with wishing myself well.
Others who struggle with wishing themselves well might try this technique.
Thanks for reading. :) May you be well and happy.
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