Children are born with an innate capacity to give and receive affection and compassion. We’ve noticed how young children absorb the smiles of others and instinctively reciprocate their heart-melting energy. We’ve watched a young child shed tears seeing another being in distress and noticed how they can join in laughter with others. As they grow older, this spontaneity wanes as life affects their lived experiences. They find out that others are not always kind and loving, that people can display hurtful behaviors, and life may become more challenging to navigate.
Some ways to bring mindfulness into our daily lives are to pause, check in and genuinely wish ourselves and others well.
While the world is sometimes a hard place, mindfulness can help assuage the feelings that come from suffering, known as dukkha in the Pali language. The Four Noble Truths are a core concept in Buddhism, outlining the nature of suffering and the path to liberation from it. They are: the truth of suffering (dukkha), the truth of the origin of suffering (samudaya), the truth of the cessation of suffering (nirodha), and the truth of the path to the cessation of suffering (magga). The Noble Eightfold Path shows us a way to navigate the effects of suffering in our lives. This path is a set of eight interconnected principles that guide a wholehearted lifestyle.
The Noble Eightfold Path is a holistic approach to living a mindful and ethical life, with each aspect supporting and strengthening the others. Two of the paths, Right Intention and Right Mindfulness, include the cultivation of Loving Kindness and Present Moment Awareness. Through these areas of emotional intelligence, we learn to accept the changing nature of our life experiences, our own inner landscape, and the moods of others by generating compassion.
Some ways to bring mindfulness into our daily lives are to pause, check in and genuinely wish ourselves and others well. In the words of Thich Naht Hanh, “The first element of true love is loving kindness. The essence of loving kindness is being able to offer happiness. You can be the sunshine for another person. You can’t offer happiness until you have it for yourself. So build a home inside by accepting yourself and learning to love and heal yourself. Learn how to practice mindfulness in such a way that you can create [moments] of happiness and joy for your own nourishment. Then you have something to offer the other person.”
Mettà or Loving Kindness meditation is a guided practice that uses phrases that you repeat silently as you visualize yourself and others in the mind’s eye. Some basic phrases are: “May you be well; may you be happy; may you be peaceful and at ease.” Mettà takes a bit longer than a formal sitting practice, and it involves a step-by-step process as we express well-wishes to people in our lives, ourselves, and our community. It is helpful to be guided in this meditation so that we can be fully present and mindful of our body, breath, and mind as we follow the guidance and silently recite the phrases. In time, it is possible to guide ourselves in Mettà or to offer it on the fly as we go about our daily activities.
If you’re interested in learning more about the benefits of Mettà / Loving Kindness meditation and being guided in a formal practice, Mindful Frontiers offers a variety of options. At our Insight Timer portal, you will find a user-friendly online platform (app) offering a wide range of meditations. You may also wish to consider a private workshop for you and/or your family.
Anne-Marie Emanuelli is the founder and Creative Director at Mindful Frontiers, a B Corp based in Taos, whose mission is to welcome a mindful future, one present moment at a time, and is dedicated to promoting community wellness through mindfulness and meditation. We offer individuals, families and organizations a variety of practices designed to support and nurture positive social-emotional growth. Lifelong Taoseña Anne-Marie is a certified meditation leader and labyrinth facilitator. Mindful Frontiers is available on social media, on Insight Timer at insighttimer.com/amemanuelli, and at MindfulFrontiers.net.
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