Yoga Positions

Metta Karuna In The World

Off the mat and throughout the day, you can cultivate metta karuna by simply paying attention to all of the opportunities around you to do so. As you wait in line at the grocery store, you can send metta karuna to the others in line, the stock clcrks, and the cashicr. Walking down the street, you can send karuna to the homeless woman sitting beside her shopping

A physically opened heart center allows for easier access to loving feelings.

cart. And if you notice that aversion arises when you see that homeless woman, you can send some karuna to yourself, as well.

I'd like to now share a practice that my students and I have found invaluable for transforming our relationships to all of the people and situations that life presents. The first thing every morning, set your intention to cultivate metta karuna throughout the day by reciting the following verse:

Waking this morning, I smile, A brand-new day Is before me. I aspire to live each moment mindfully, And to look upon all beings With the eyes of kindness and compassion. May you, and all other beings, be happy and free from suffering. +

Frank Jude Boccio is a teacher ofyoga and Zen Buddhism and the author »/"Mindfulness Yoga. Visit him at mindfulnessyoga.net.

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