4 reasons why Metta Loving Kindness Meditation will change your life

I practice Metta, or Loving Kindness Meditation, to take good care of myself, which then helps me take good care of others. Metta is a Pali word that translates as friendliness. Metta Meditation is about creating a friendly or a kind attitude towards yourself, people, and the planet. It often involves silently saying phrases such as “may you be happy, may you be well, may you be safe.” You can listen to a Metta Meditation I created by CLICKING HERE. I’ve found this style of meditation helpful these past two years. To cultivate feelings of compassion towards yourself and others can be a radical act.

How can Metta Meditation change your life?

1.) Concentration. Have you been feeling distracted? Overwhelmed? Life got way more complicated these past two years, with all the changes, twists and turns. Also, as technology continues to grow and alert us, there is more to focus on at once. Meditation is a way to let the mind focus on just one thing. It may sound simple, but that is different than the way most of us are being asked to engage in the world. In Metta Meditation, you let your mind settle on the words you are saying. Words create feelings and vibrations in the body. You might try it right now: say the word—PEACE to yourself a few times. How does that center your mind? How does it feel in your body?

2.) Re-Wiring. Us humans are creatures that are designed to look for the danger. That helped us out when we were running away from animals that wanted to eat us years and years ago. Times have changed and we don’t need to be in this state of sympathetic “fight or flight” activation all the time, but our bodies react the same way. I’ve heard so many people, myself included, start to say negative self talk when things don’t go as planned. As I mentioned in the last paragraph, words create feelings in the body. Why not change the narrative to a positive one and see what happens? The next time you feel you’ve made a “mistake” instead of talking down to yourself, try holding yourself in the field of Metta and say to yourself, “may I be kind, may I forgive myself, may I love and appreciate myself.” You can re-wire your negative grooves and go down a new positive path. I’ve found that to be freeing and been able to open to new ideas that wouldn’t have come to me otherwise.

3.) Community. We really are all connected. What happens in another part of the world effects us. When someone is hurting, we all feel it, because we relate to each other. As Maya Angelou is quoted saying, “The truth is, no one of us can be free until everybody is free.” In Metta Meditation, you send well wishes to people you know, to people you don’t know well, and to strangers. This sharing of good thoughts strengthens the bond between you and others. It’s a reminder we are not in this world for ourselves, but we are bound to each other, to lift each other up. Our survival depends on it.

4.) Protection. When I know that my intention is to share myself with the world from the place of Metta, Loving Kindness, I know my intentions are pure. This protects my heart because I’m confident that I’m moving from a pure place. If someone approaches me with an attitude that is less than kind, my Metta practice teaches me to be compassionate to myself and the person in front of me. I don’t let anyone else’s negativity effect me because I realize it’s the practice to be compassionate to people that are suffering. In this way, the Metta Loving Kindness Meditation helps me create strong boundaries.

Metta Loving Kindness Meditation can help you improve concentration, re-wire your brain to the positive, help you feel connected to people, and protect your heart. You can make it simple and say a few phrases to yourself whenever you have a free moment or take time to sit for a longer practice. I’ve found it a life changing meditation, that I use when I can’t sleep at night, when I feel stressed, or if I’m feeling that I want to do something to help others. It’s an active meditation that creates transformation. You can learn Metta Meditation in my upcoming online course: Meditate with KC- 7 day Meditation Challenge.

3 steps to bring the practice of yoga into your cooking

What does it mean to bring intention into your cooking this holiday? I see life as a form of creativity, an energy, and a state of flow.  Whether I’m doing yoga or holding acupressure points—I’m tapping into this power of connection between myself and the spirit of life.   One place, I love to express myself is through my food and cooking.    

Food is usually on my mind a lot during this time of year as a I prepare my holiday menu!  Also, I’ve been a vegan for 20 years, so I have a lot of experience creating plant-based holiday meals.  I incorporate the practice of yoga into my time in the kitchen. 

In this blog article you will learn how to be an intentional cook this holiday season by

1.) Pausing: taking a pause to reflect on your ingredients and the people you are preparing the meal for

2.) Self-Reflection: invite awareness of your body and mind

3.) Compassion: learn how my yoga practice inspired me to prepare more plant-based meals and I’ll share two of my favorite recipes from the cookbook Vegan Table by Colleen Patrick-Goudreau & you can purchase your copy of the cookbook on her website by clicking here.

Pause:  When you start a yoga class, there is a time at the beginning, which is sometimes called a centering.  This marks the start of the practice and transition from daily activities into the healing practice.  This same pause can be brought to the kitchen.  Once all the vegetables, spices, and oils are set on the kitchen counter, you might think about the journey each ingredient made to arrive at your house. 

Action step: Take a few deep breaths to ground yourself.  You might send a silent thank you to the earth, the rain, soil, and all the hands these ingredients passed through to make it to your kitchen.  Reflect on who this meal is for.  Is it just for you?  For friends or family?  What do you want to give to yourself and other people with this meal?  How can this meal be an expression of what you want to share?

Self-Reflection: Ok, now you’re in the middle of things in your kitchen, and you may have moments of feeling pressure.  It reminds me of yoga, how not every moment is serene—there are times when my balance is off or times when it’s difficult to focus.  But through it all, there is always a moment to deepen awareness.  If I’m feeling ungrounded on my mat, I slow down.  I do the same thing in the kitchen.  I bring awareness into the moment if it starts to feel chaotic.  What is it like for you? 

Action step: Take time to notice your body.  Could you soften your shoulders?  Adjust your wrists?  Bring a micro bend to your knees?   Being present in the moment helps your intention flow from your heart through your hands to your food.

Compassion:  Yoga practice changes people and opens the doorway to new ways of being.  When I first started yoga, my diet immediately changed, and I became a vegan because of my love of animals and the earth.  I felt a greater connection to nature, and I wanted to protect it.  Now, I feel grateful that the food on my plate is an expression of compassion for the planet. 

Action step:  Try a plant-based dish this holiday!  You can swap things like coconut oil for butter or used ground flax seeds instead of eggs in baking.  For the main event, you might try something like a lentil or nut loaf with mushroom gravy.  All roasted vegetable dishes are easy to make vegan—use ingredients like olive oil, lemon, fresh herbs and experiment and play! 

One of the cookbooks I use the most during the holidays is Vegan Table by Colleen Patrick-Goudreau.  I recommend this cookbook to learn more about the compassionate vegan lifestyle and get recipes for many different holidays.  I have included two of my favorite Vegan Table recipes that will be on my menu this holiday.  *Recipes below copied with permission.  You can visit Colleen’s website JoyfulVegan.com to purchase her cookbooks and learn more about her online classes and events. 

Garlic-Glazed Green Beans

1 to 2 tablespoons olive oil

1 lb. green beans, tips removed

2 tablespoons pressed or minced garlic

1 teaspoon dried marjoram leaves

2 teaspoons tamari soy sauce

1 to 2 tablespoons real maple syrup

¼ cup toasted walnuts or 2 tablespoons toasted pine nuts or sesame seeds (optional)

Pepper, to taste

Lemon, to squeeze at end

Directions:

Heat olive oil in a large-sized sauté pan over medium-high heat.  Add beans, and sauté until lightly golden, about 5 minutes.  The amount of oil you use is up to you; some may want less, some may want more.  The idea is to cook the green beans so they begin to brown.

Add garlic and marjoram, and sauté another minute or two.  Add tamari, maple syrup, and walnuts, if using.  Cover, reduce heat to medium, and cook for 10 to 15 minutes, or until beans are desired tenderness.  In the last minute, add a dash of extra tamari, if needed, and toss.  Season with pepper.

Squeeze fresh lemon juice on the beans and toss.

Serve immediately while hot, though they are also good at room temperature.

Golden Mushroom Gravy

2 teaspoons nondairy, nonhydrogenated butter

1 yellow onion, chopped

1 lb. cremini mushrooms thinly sliced

3 tablespoons flour or other thickener

2 cups vegetable stock

2 to 3 tablespoons tamari soy sauce

½ teaspoon dried thyme

Freshly ground black pepper, to taste

Directions:

Heat butter in a large-sized skillet and sauté onion and mushrooms over high heat, stirring frequently, until they turn translucent and a little golden brown and mushrooms soften, about 15 minutes. 

In the meantime, in a separate bowl, whisk four into stock along with tamari, thyme, and black pepper.  When there appears to be no lumps, add to onion mixture and cook over low medium heat, stirring constantly until thickened.

For a smooth gravy, puree in a blender or food processor.  You may want to play with the flavor a little by adding more tamari or pepper.  If necessary, reheat mixture on low heat in a saucepan.

Conclusion:  This holiday season incorporate your yoga practice into your meal preparation.  Make your food a creative expression of your heart.  Take a moment to pause to set your intentions before cooking.  Even if your time in the kitchen gets hectic, remember your yogic breathing and intentions.  Let the meal on your plate be an act of love by trying out a new vegan dish this year!  I invite you to join me for an in-person event the day after Thanksgiving: Gratitude Yoga Hiking on Fri Nov 26th in Grass Valley, CA.  This is an event to connect your feet to the earth, your breath to the sky, and acknowledge the miracle of YOU.