In this time of increasing polarization between us and them, between me and other, in this time of escalating hatred and violence and anger and agitation, how do we practice? It is easy to respond to anger, violence, and hatred with more anger, violence, and hatred. The truly brave thing to do, the warrior response, is to look at all of that vitriol, really see it, and to see where it might live internally as well as externally. Then, to soften and radiate out and in peace and tenderness. There are, of course, practices for this, and they are readily summarized with the word metta, translated as lovingkindness.
We will get into these practices in detail over the next several mini-lessons. Let's begin with the Buddha's words on the subject from the Metta Sutta (which I have borrowed from Sharon Salzberg's book Lovingkindness: The Revolutionary Art of Happiness, an excellent resource and guide, and Sharon is an excellent teacher with an active schedule and many guided meditations and other beautiful offerings that are worth checking out):
"This is what should be done
by those who are skilled in goodness,
and who know the path of peace:
let them be able and upright,
straightforward and gentle in speech.
Humble and not conceited,
contented and easily satisfied.
Unburdened with duties and frugal in their ways.
Peaceful and calm, and wise and skillful,
not proud and demanding in nature.
Let them not do the slightest thing
that the wise would later reprove.
Wishing: in gladness and in safety,
may all beings be at ease.
Whatever living beings there may be;
whether they are weak or strong,
omitting none,
the great or the mighty, medium, short or small,
The seen and the unseen,
those living near and far away,
those born and to-be-born -
may all beings be at ease!
Let none deceive another,
or despise any being in any state.
Let none through anger or ill-will
wish harm upon another.
Even as a mother protects with her life
her child, her only child,
so with a boundless heart
should one cherish all living beings;
radiating kindness over the entire world:
spreading upward to the skies,
and downward to the depths;
outward and unbounded,
freed from hatred and ill-will.
Whether standing or walking, seated or lying down,
free from drowsiness,
one should sustain this recollection.
This is said to be the sublime abiding.
By not holding to fixed views,
the pure-hearted one, having clarity of vision,
being freed from all sense desires,
is not born again into this world."
Lovingkindness is one of the Four Heavenly Abodes, where we can practice while we are here and where we can reside upon passing from this precious human form. The Buddha makes it seem like quite a tall order, but, remember, he said: "If it were not possible, I would not ask you to do so."
You can begin today by practicing with the words from this sutta as a mantra in a seated, standing, lying down or walking practice. Repeat, simply, "May all beings be at ease." If you have a minute, or five minutes, or thirty minutes, sit knowing that you are sitting and just say these words with intention for that amount of time.
These are the practices that I turn to whenever the storms hit. May they become, for you, safe harbor in any storm.
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