Page 50 - EH72

48 EASTERN HORIZON | FEATURES

A Mettā Meditation

By Karen Hoffman

Karen worked for over 30 years with non-profit organizations as
administrator, program director, and in community engagement. In
2021, she founded her own organization, Living on Purpose, where she
helps others learn to live with greater attention to intention. With a
Bachelor’s Degree in Psychology and an MBA focused on community
organizations, Karen was a licensed nursing home administrator,
tapping into her passion of working with seniors. Currently, Karen is
a trained facilitator for group learning initiatives, such as Wise Aging
(a spiritual and practical course in living wisely and intentionally at
different stages) and Grief Support (through Faith & Grief in North
Texas). She serves on the Board of Directors of Retreat House Spirituality
Center in Richardson, Texas. Using gratitude and compassion as anchors
in her life, Karen enjoys helping others cultivate practices of growth,
resilience, mindful living and overall self-care, always through a lens of
loving-kindness.

“Mettā” is the Buddhist word for “loving-kindness,” also known in Hebrew as
“chesed.” In my work with Retreat House Spirituality Center, I have experienced
first-hand what happens when a community focuses on mettā (chesed/loving-
kindness) as a core value. Working with a multi-faith community of chaplains,
clergy, lifelong learners and spiritual directors, I was inspired to create the
following Mettā Meditation for people to use in their own daily practice.

Buddha teaches that when doing a mettā meditation, it is beneficial to
include what is referred to as an “enemy.” While that term seems harsh in a
relationship, what was meant was that it is through these difficult, tense and
challenging relationships (ours with our “enemy”) that we learn the most. We
encourage you to try it yourself.

This is how you can do your own Mettā Meditation:

Round One - Read aloud as a blessing for yourself:
May I be free from suffering.
May I feel protected and safe
May I feel intent and at peace
May I be both physically and mentally healthy
May I forgive and be forgiven
May I lead a life at ease, with loving-kindness and joy.