Would a Gratitude practice to help balance life’s challenges?

*Photo from one of Susanne’s morning walks to Narraganset Bay at sunrise after a storm created a new channel.*

From February 17, 2025 Newsletter Lovingkindness for ourselves and the world

Namaste Friend!

On this cold, wintery and windy day I keep reminding myself that even though it doesn’t seem like it today, spring is on the way. With all the disharmony happening around the world it can take genuine effort to balance passion, self-compassion and caring concern. The weather can seem inconsequential compared to all that. Yet, pausing to notice our present moment experience can light our way. Simple practices are most important when life is full. So today, what are you grateful for? I am grateful for a warm home and for this community. I'm also delighted to have Raquel Currah part of Yoga Heals Us to help me continue to serve students with the sentiment that Karen began Yoga Heals Us!

If you enjoyed the Strengths Survey last month, or perhaps you missed it and have more time this week, check out the VIA Strengths Assessment and other questionnaires on the Authentic Happiness website: https://www.authentichappiness.sas.upenn.edu/testcenter

One of the surveys is a gratitude survey. Gratitude has been shown again and aging to increase wellbeing. If you want to start a gratitude practice, it can be as simple as writing, thinking about or sharing at least one thing you are grateful for once a day. Another approach is to practice Lovingkindness or Metta Meditation. It is said that when monks were having difficulty meditating in the forest that the Buddha taught them Metta meditation.

There are many versions of Lovingkindness or Metta Meditations. Some people like to craft a personal version. Feel empowered to add any words that would be meaningful to you. My teacher Richard Miller advocated for framing it in the present with “I am” and other traditions start with “May I” so I'm sharing both options for you to test out in your own heart to see what resonates with you:

I am (or may I be) free of inner and outer harm.

I am (or may I be) happy and peaceful.

I am (or may I be) healthy and strong.

I care (or may I) care for myself mindfully.

This practice can be expanded out to then think of another:

You are (or may you be) free of inner and outer harm.

You are (or may you be) happy and peaceful.

You are (or may you be) healthy and strong.

You are (or may you) care for myself mindfully.

Then expand to think of a whole community, country or all beings:

You are (or may you be) free of inner and outer harm.

You are (or may you be) happy and peaceful.

You are (or may you be) healthy and strong.

You are (or may you) care for myself mindfully.

If you find it hard to start with yourselves, try beginning with the second verse. Think about a beloved family member or friend or wisdom figure, then turn that loving attitude and feeling to yourself.

Extra bonus: If you share what you are grateful for you get to feel the blessings again and gift someone else in your life with a meaningful moment.

In Yoga and Well Being,

Susanne

PS: Karen loved the mantra Lokah Samastah Sukhino Bhavantu (लोकः समस्ताः सुखिनो भवन्तु), a prayer for global well-being.

Translation:

May everyone in the whole world be free from suffering,

May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all.

May all beings, everywhere, be free and happy.

Here are three versions with music:

David Lurey: https://www.youtube.com/watch?v=xn7mhcdAqzc

Deva Premal: https://www.youtube.com/watch?v=usJl7oiZPnc

Gaia Meditation: https://www.youtube.com/watch?v=0CUDrTIxwOA

_____________________________

May everyone be happy and safe, and may their hearts be filled with joy.

May all living beings live in Security and in Peace—

beings who are frail or stronger, tall or short, big or

small, visible or not visible, near or far away,

already born or yet to be born.

May all of them dwell in perfect tranquility.