How not to strangle someone

Oh my dears, what a time we're in. These past few years have been a little bananas and if you live in the U.S., the hits just keep coming with this past week's election.

The collective vibe seems to be DIVIDED. As a community, we have lots of ways to feel divided and separate from one another.

I've got a better idea:

💜 Let's generate some lovingkindness. 💜

I've shared this before and it feels like a good time to share it again. This is a calming, peace-generating meditation practice that can soothe your soul and help you turn a kind heart to everyone else.

Yes, please.

Lovingkindess is a simple meditation practice. The purpose is to direct goodwill toward yourself and others. You can include people you know who are sick or otherwise struggling, as well as those who drive you absolutely crazy. It "normal" times, it's my favorite way to feel calmer when what I really want to do is strangle someone. Now I'm using it to generate a stronger sense of calm and peace.

Studies show that lovingkindess meditation can make us feel happier and more connected to others. As our connections grow stronger, perhaps we'll be more likely to treat others more kindly. I also believe we generate positive energy that helps push out the negative.

It's easy to do. Start by sitting comfortably either on a chair or on the floor. Gently close your eyes. The meditation is a repetition of phrases, starting with ourselves before moving on to others.

Traditional phrases include:

May I be well.
May I be happy.
May I be safe.
May I be at peace.

After repeating these a few times for ourselves, we move on to someone we like, maybe someone who's helped us, someone we love. Call their face to mind as you repeat:

May you be well.
May you be happy.
May you be safe.
May you be at peace.

Next we shift into neutral, considering someone for whom we don’t have strong feelings either way. I typically think of someone I just met, or cashiers in shops, or the guy directing traffic in town.

May you be well.
May you be happy.
May you be safe.
May you be at peace.

Then we consider someone we don't like, someone we have a negative relationship with. Could be someone in our personal lives, or in the public eye. As best as we can, we say:

May you be well.
May you be happy.
May you be safe.
May you be at peace.

I find it's helpful to remind myself that this person was once someone's baby, someone's child and is a human, even if they're not always acting like a good human.

Then we direct our lovingkindness to all beings everywhere. Sometimes I imagine sitting down with the three other people I held in my thoughts while doing this meditation:

May we be well.
May we be happy.
May we be safe.
May we be at peace.

Here's a suggestion: replace 10 minutes of checking the news with this practice. Will it fix everything? Nope. But it can create some calm and peace that I guarantee is helpful.

May you be well. May you be happy. May you be safe. May you be at peace.