Join us Tuesday for Loving-Kindness Meditation—It’s Free!

I hope you’re doing well despite the chaos and turbulence in Canada, the U.S., and worldwide. How are you handling the turmoil?

I must admit that I am somewhat anxious and worried—emotions that have been ebbing and flowing regularly during the past few weeks. At the same time, I frequently remind myself to focus on the present moment, which helps me stay grounded and optimistic about our human resolve.

I am following up on the blog/newsletter I wrote about a week ago. I appreciate all the responses and am excited to continue our conversation. Please let me know if you have any questions or additional thoughts.

In the meantime, I wanted to let you know that participants in my upcoming Tuesday morning iRest meditation class have agreed to shift their focus to Loving-Kindness Meditation (Metta Bhavana) as we wrap up the winter session with our last class. And you are invited to attend!

If you want to cultivate more compassion and generosity during this challenging time, please join us for a Loving-Kindness Meditation.

When: Tuesday, March 11, 2025
Time: 10-11 AM Central Daylight Time
Where: Live on Zoom

Cost: $0

We will spend an hour connecting, reflecting, and sharing as we build a supportive community that spreads love, kindness, and understanding.

Bring an open mind and a loving heart, and be prepared to sit comfortably on the floor or a chair. You don’t need any previous experience.

I hope you will join us.

Click here to register or email jeannine@studio71yoga.com.

Yours with gratitude, compassion, joy and equanimity,

Jeannine

Embracing Loving-Kindness: The Heart of Metta Bhavana

Hello, dear friends and fellow seekers of peace!

As a yoga teacher, I am constantly inspired by the many practices that guide us toward self-discovery, compassion, and connection. The Buddhist practice of Loving-Kindness, or metta bhavana, holds a special place in my heart. Today, I want to share the essence of this beautiful meditation practice and how it can transform our lives, both on and off the yoga mat.

“It is said that those who practice metta meditation will have their fears erased, their heart and mind calmed; they will sleep more peacefully, and can give and receive love more easily.”

— Gabrielle Harris, The Language of Yin

What is Metta Bhavana?

Metta, a Pali term which means unconditional love and goodwill, and bhavana, which means cultivation, perfectly encapsulate this practice. Metta bhavana translates to “the cultivation of loving-kindness.” It invites us to open our hearts and nurture our innate capacity for kindness toward ourselves and others.

We’re often taught as children that we should be kind and love others. While many of us may have been raised to practice compassion—the wish that others not suffer—metta bhavana encourages us to go further. It teaches not just to feel compassion but to actively cultivate love intentionally. Through this practice, we can foster a mindset of kindness, which ultimately contributes to our emotional wellbeing and the happiness of those around us.

The Practice of Loving-Kindness Meditation

This practice is often divided into five steps. It can be helpful to begin gently, focusing on self-compassion for some time (Step 1), and then gradually moving on to the other steps.

To prepare, get comfortable, whether sitting cross-legged on the floor, in a chair, with your feet flat on the ground, or on a surface that supports the soles of your feet. Then, close your eyes, take a few full breaths, and let your body soften.

1. Connect with Yourself. Start your practice by directing kindness toward yourself, focusing on feelings of peace, calm, and tranquillity. Picture yourself and your heart centre. Now place yourself into your heart centre and silently repeat phrases that resonate with you, such as:

“May I be happy.

May I be filled with loving-kindness.

May I be healthy and free from harm.

May I live in peace.”

As you repeat these phrases, allow yourself to truly feel the warmth and kindness of these wishes. Imagine filling your heart with love and acceptance.

2. Extend to Someone You Love. Next, visualize someone you care deeply for—someone you love. This could be a friend, family member, or even a pet. Place them into your heart and repeat the following phrases for them:

“May you be happy.

May you be filled with loving-kindness.

May you be healthy and free from harm.

May you live in peace.”

3. Broaden Your Circle. As your loving-kindness grows, expand your focus. Shift your attention to someone you neither like nor dislike, someone neutral—an acquaintance, a stranger, or someone who works at your grocery store—then place them into your heart and silently repeat the phrases above.

4. Include People You Dislike. If it feels right, think of someone you dislike—someone you are struggling with. Avoid becoming consumed by feelings of hatred; instead, focus on positive thoughts and explore the possibility of sending them your metta. If this feels overwhelming, revisit the first step and offer yourself loving-kindness. But if it feels okay—even though you have negative feelings toward this person—consider how they have suffered in their own life. Imagine, just like you, they desire love and affection. Now, place this person you dislike into your heart and repeat the phrases above.

5. Embrace All Beings. Imagine embracing all beings with loving thoughts, connecting to the shared human experience. Place all sentient, all aware beings into your heart and repeat the phrases above.

Finally, return your awareness to yourself and recall how it felt to wish yourself loving-kindness. Take a moment to express gratitude for this practice and the love that connects us all.

The Life-Altering Benefits of Metta

Incorporating metta bhavana into our lives offers a myriad of benefits, both personal and global:

• Enhanced Relationships. Cultivating kindness naturally strengthens our bonds with others. This practice allows us to respond to challenging situations with greater compassion and understanding.

• Emotional Resilience. Metta helps us manage negative emotions and reduce stress. When we nurture our hearts with loving kindness, we create a buffer against life’s challenges.

• Mindfulness. This practice encourages us to be present and compassionate, fostering a mind aware and appreciative of the simple joys of everyday life.

• Global Impact. By sharing our loving-kindness with the world, we contribute to creating a collective atmosphere of compassion and understanding.

Bringing Loving-Kindness to Your Yoga Practice

Integrating metta bhavana into your yoga practice can enrich your time on the mat. Consider dedicating a few moments at the beginning or end of your class to focus on loving-kindness, setting intentions that align with metta, and fostering a sense of community and support.

Our spiritual journey is filled with opportunities for growth and connection. Practicing metta bhavana nurtures not just our hearts but the hearts of everyone we encounter. I invite you to embark on this journey of cultivating loving-kindness and witness the beauty it brings into your life.

Yours with gratitude, compassion, joy and equanimity,

Jeannine

A Pathway to Resilence in Turbulent Times

In times of uncertainty and turmoil, the wisdom of yogic principles offers a pathway to resilience and stability, guiding us through daily challenges. By integrating practical strategies and transformative mindset shifts, we can navigate the storms of life with grace and fortitude.

The following approaches emphasize mindful living, personal empowerment, and community connection. They equip you with tools to cultivate calm in the face of chaos.

1. Stay Informed, but Limit Exposure. Keep abreast of developments that affect you, but set boundaries to avoid information overload. Schedule specific times to check news or updates and choose reliable sources.

2. Practice Mindfulness. Engage in mindfulness techniques such as meditation, deep breathing, or yoga. These can help reduce anxiety and keep you grounded during chaotic times.

3. Focus on What You Can Control. Identify aspects of your life or situation that you can influence and direct your energy there. Create actionable plans or set small, achievable goals to foster a sense of purpose and control.

4. Maintain Social Connections. Reach out to friends, family, or support groups the old-fashioned way. A support network beyond social media can help you build emotional resilience and offer different perspectives during challenging times.

5. Prioritize Self-Care. Ensure you are taking care of your physical, mental, and emotional wellbeing. This can include regular exercise, healthy eating, adequate sleep, and engaging in activities that bring you joy.

6. Embrace Flexibility. Be open to adapting your plans as circumstances change. Flexibility can lead to new opportunities and help you manage stress more effectively.

7. Practice Gratitude. Take time each day to reflect on the positive aspects of your life, no matter how small. Gratitude can shift your mindset and promote resilience.

8. Learn and Adapt. Use turbulent times as learning opportunities. Reflect on what challenges teach you about yourself and develop skills that can help you in the future.

9. Seek Professional Help. Don’t hesitate to talk to your healthcare provider or contact a mental health professional if you feel overwhelmed. Therapy or counselling can provide additional strategies and support to help you navigate challenging times.

10. Participate in Community Support. Engage in initiatives or volunteer work that helps others. Helping your community can create a sense of belonging and purpose.

11. Resolve Conflicts through Effective Communication. Our feelings connect our observations with the underlying needs that motivate them. By recognizing and expressing our feelings through nonviolent communication, we can engage in more compassionate and effective dialogue, resulting in better understanding and healthier relationships.

12.  Love Yourself No Matter What. If your dependable self-care methods do not soothe your nervous system, silence your thoughts, or elevate your spirit, remember that you are inherently okay just as you are. This is a fundamental yogic truth, no matter how confused, untethered or disoriented you may feel. 

Embracing these principles empowers you to navigate turbulent times and fosters a deeper connection with yourself and those around you. By integrating these strategies into your daily routine, you can nurture resilience and cultivate a stable foundation, enabling you to face challenges with compassion and equanimity.

Remember, progress may be incremental. Allow yourself the grace to take it one day at a time, knowing that each small step contributes to a greater sense of wellbeing and peace.

Become the curator of your own ease and contentment.

With love and gratitude,

Jeannine

Transform Your Tuesday Mornings

Revitalize your Tuesday mornings by immersing yourself in iRest Yoga Nidra. Starting January 7th, join us from 10 to 11 a.m. (Central Time) for an enriching experience designed to boost your mental, emotional, and physical wellness.

This complimentary 10-week session (yes, free!) offers you a unique opportunity to immerse yourself in iRest Yoga Nidra, a powerful research-based practice that combines guided meditation and restorative relaxation techniques.

Each live-streamed class on Zoom will take you on a journey that helps reduce stress, alleviate anxiety, and promote deeper sleep. You’ll also learn transformative skills that empower you to manage life’s challenges effectively.

iRest Yoga Nidra is based on ancient yogic wisdom and is known for helping individuals achieve a profound state of restful awareness. During each session, you’ll be gently guided through various stages of awareness, inviting a sense of peace and connection that you can carry into your daily life. This guided meditation is suitable for all, no matter your yoga background or physical capacity. While it is generally done lying down, you may also practice in a chair.

Don’t miss this incredible free opportunity to invest in your health and wellbeing. In a supportive environment, reconnect with your body and mind and discover how iRest Yoga Nidra can transform your life.

There’s still time to register for these complimentary live-stream classes.

Space is limited, so sign up today for the first step towards a more balanced and fulfilling life.

Ways to Start (and Maintain) a Good New Year

You don’t need to wait for New Year’s to commit to having a good year—you can begin at any time.

But the beginning of a new calendar year is often a favourite time to start.

So why not? Below are some tips to help you get started.

• Take time, slow down. Be present in your life and mindful of the present.

• Take care of your body, eat well, exercise, and treat yourself to loving, nurturing self-care.

• Spend quality time with family and friends. Communicate and keep in touch. Say I love you. Tell people you appreciate them.

• Take time throughout the day to renew yourself. Take a walk, read a poem or a good book, listen to music (really listen), and bring beauty into your life.

• Every month, take a whole day for yourself—play, treat yourself to something you want to do, and retreat from your daily life. Mark these special days on your calendar (in ink) so you’ll be sure to take them.

• Clean up what needs to be cleaned up (literally and metaphorically). Make amends, fix what’s broken, clear away clutter, forgive what needs to be forgiven and let go of what no longer serves your highest purpose.

• Commit to a project you truly want to pursue, learn something new, or attain something you desire. Commitment is the first step. Then, set achievable goals and work towards them daily.

• Give yourself to a cause, volunteer at a nonprofit organization, a community group, place of worship, or help an individual or family in need.

• Practice your spirituality daily in whatever way you choose to express it.

• Laugh every day.

• Dream every day.

On this last point, dreaming is a fleeting activity but an essential human experience. In our dreams, we find the sparks of inspiration that can lead to our most significant achievements. By taking time to dream, we allow ourselves to explore our aspirations and hopes, unbound by the constraints of reality. Dreaming helps us visualize our goals and motivates us to pursue them passionately.

So, pause for a moment or two and let yourself dream. Imagine your future, your possibilities, and the life you desire.

Dreaming can be a powerful catalyst for change and growth as the new year unfolds.

Wishing you and your loved ones all the best for a bright and joyful 2025.

May this new year bring you endless opportunities, cherished moments, and all the happiness you deserve. Take care of yourself and stay connected during these times. Here’s to a wonderful year ahead!

With love, joy and gratitude,

Jeannine

P.S. Winter Yoga 2025 begins on Saturday, January 4th. I hope to see you on the mat! Click here to register or email jeannine@studio71yoga.com.

Adapted from author’s content used under license, © Claire Communications