Mindfulness Meditation
The Pali word Sati or mindfulness is a wholesome mental factor of awareness that meets experience directly, in the present moment, purposefully, with an attitude or intentional stance of nonattached equanimity. Mindfulness also has a very important ethical component; it means more than simply recognizing what’s present. It means being aware of what’s present without greed, without aversion, without delusion. Meditation teaches people through their own personal experience how to pay attention and sustain that attention moment by moment. Meditating is an effective and efficient technique that helps us know our mind and relax our bodies, helping to reduce depression symptoms, stress, anxiety, and boost mental health by promoting a harmonious outlook.
“What makes these methods [daily meditation practice] particularly practical is that, while they emerge out of the Buddhist meditation tradition, they are not necessarily tied to Buddhist doctrine in any restrictive way. Thus they can be practiced by followers of any religion or of no religion; they are openly available to anyone who aspires to become a more loving and compassionate person, even when this aspiration is not rooted in a specific system of religious beliefs.” ― Bhikkhu Bodhi
Lovingkindness Meditation
The Pali word Mettā is a generosity of the heart that wishes happiness to all beings, both oneself and others. The feeling of lovingkindness expresses the simple wish of goodwill “May you be well.” When we cultivate mettā we experience a less reactive, more understanding quality of mind. The practice of lovingkindness unties the hard knots of resentments and illuminates the mind and softens the heart to greater benevolence, joy, and love.
“When I take refuge before a meditation period, I express it in this way: “I take refuge in the Buddha and the awakened mind. I take refuge in the Dharma and the noble path. I take refuge in the Sangha of realized beings. By the merit of generosity and the other paramitas (perfections), may my heart and mind be purified of all defilements and may I quickly attain liberation for the welfare and benefit of all beings.” Every time I do this, I am reminding myself of what each of the refuges actually means, of what is necessary for purification, of the actual goal of practice, and of the motivation of bodhichitta. And at the end of the sitting, I will dedicate the merit to the welfare, happiness, and awakening of all. We can each find for ourselves the words that inspire us and develop strength and rapture in our hearts and minds.” ― Joseph Goldstein