Update: I wrote the post below in response to the emotions I felt in the immediate wake of the terrorist attack on Christchurch masjidain in which 51 people were murdered in New Zealand by a man driven by white supremacy and islamophobia. Reflecting back, I understand now that it was an example of toxic positivity, an act of sidelining and erasing talk of oppression. I’ve written an updated post on that reflection.
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Martin Luther King, Jr. once said
“And I say to you, I have also decided to stick with love, for I know that love is ultimately the only answer to mankind’s problems.”
It was part of his 1967 speech Where do we go from here? He went on to say
“And I’m going to talk about it everywhere I go. I know it isn’t popular to talk about it in some circles today. And I’m not talking about emotional bosh when I talk about love; I’m talking about a strong, demanding love. For I have seen too much hate. I’ve seen too much hate on the faces of sheriffs in the South. I’ve seen hate on the faces of too many Klansmen and too many White Citizens Councilors in the South to want to hate, myself, because every time I see it, I know that it does something to their faces and their personalities, and I say to myself that hate is too great a burden to bear. I have decided to love. If you are seeking the highest good, I think you can find it through love. ”
I saw this quote come through my social media feed in the wake of tremendous tragedy. The word love gave me some sense of warmth and hope. And it brought to mind the loving-kindness meditation (sometimes known as the metta meditation). It offers a way to cultivate love for yourself, for others and for all humankind.
Loving-kindness meditation
May all beings be free from pain and suffering
May all beings be happy
May all beings be at peace
May all beings be loved
You can focus on the phrases above in any way that fits. I personally like this approach
- Say each phrase either silently to yourself or out loud
- Then think of someone you love or care for deeply and say each phrase directed to that person (e.g. May my partner be…)
- Then think of someone you may not be close to, but you would like to share some compassion with and say each phrase directed to that person (e.g. May my neighbour be…
- Now think of someone you may not get along with or you may feel anger towards and say each phrase directed to that person
- Now think of yourself and say each phrase for yourself (e.g. May I be…)
A note that for some this meditation brings up strong emotions. Give yourself space and time to have those emotions. If you do feel overwhelmed you might try this simple breathing practice or see two different options for restorative yoga when you need calm: child’s pose and child’s pose with a twist.
