Loving Kindness for Yin Yoga

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Nyk Danu Yoga: Hi, Jenny’s welcome to a yen. Yoga, podcast

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Nyk Danu Yoga: if you are new around here, welcome, if you are familiar, welcome back.

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Nyk Danu Yoga: just a quick reminder before we hop into today’s episode is that this is an adult podcast with adult subject matter and adult language. So if you have small people around.

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Nyk Danu Yoga: take a moment to pause this and go grab yourself some headphones. Now.

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Nyk Danu Yoga: okay, friends.

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Nyk Danu Yoga: there’s a reason. This podcast. Is marked, explicit. But I like to give a little reminder as often as possible as well.

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Nyk Danu Yoga: Today’s topic is one that is very near and dear to my heart, and we’re going to talk about loving kindness or metapractice.

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Nyk Danu Yoga: and how we can use this both with our in our own practice, but also with our students.

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Nyk Danu Yoga: I’ve been

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Nyk Danu Yoga: doing mental practices, for

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Nyk Danu Yoga: I can’t even think how many years, probably almost 20.

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Nyk Danu Yoga: And they are a real staple in my own personal practice. And I also love to offer that to students. So we’re going to talk all about the

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Nyk Danu Yoga: who, what, when, where, why, how, and some of the recent studies that have been done as well on metapractice, some of the recent scientific studies.

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Nyk Danu Yoga: and then also, how would you actually use this in your class? So we’re going to go into the

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Nyk Danu Yoga: who it’s for, why we might want to do it. The when, the why, the how, the whole enchilada of Meta

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Nyk Danu Yoga: today for this practice.

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Nyk Danu Yoga: for this episode.

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Nyk Danu Yoga: So just before we get into that, though. I wanted to read a little bit of feedback about my Yin training from somebody who graduated recently.

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Nyk Danu Yoga: If if you are listening to this when it goes live then you will have missed the fall 2024 registration round, because we’ll be in it.

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Nyk Danu Yoga: But there is a spring round as well, and so the best way to find out about these trainings as soon as they go live

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Nyk Danu Yoga: is to get on the wait list. So if you go into the episode notes, you’re going to see a link that says, Get on the wait list, click that link. Look way up on the top of the page where you see my picture. There’s a little button there. You can click that, enter your name and email or way down at the bottom. There’s another opportunity there to enter your name and email. And if you’re there long enough reading, there’ll even be a little polite, pop up that will slide in from the side.

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Nyk Danu Yoga: asking if you want to be on the wait list

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Nyk Danu Yoga: when you join the wait list. Not only do you get advanced registration notice, but you also get a couple of little gifties from me. So you get a a sequence and a video that goes along with that sequence so that you can practice the sequence.

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Nyk Danu Yoga: And you’ll also get regular content. So you’ll get these podcast episodes, extra little goodies, especially close to registration. I share little sneak peek videos behind the scenes of the practice.

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Nyk Danu Yoga: share music and other resources and sequences, and just a whole bunch of different things

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Nyk Danu Yoga: as you’re on the wait list on the way to registration opening.

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Nyk Danu Yoga: So that’s 1 of the reasons you may want to join the wait list

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Nyk Danu Yoga: to get all that goodness.

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Nyk Danu Yoga: Also, I open the registration up 1st to the wait list. So before I put it on my website before I blast it all over email, etc, etc.

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Nyk Danu Yoga: or sorry. Not before I email, before I put it out on social media and start sharing it around you all that are on the wait list. Get advanced registration. Notice. You also get the 1st 5. That sign up. You get access to a discount code that is only available. On the wait list. That’s a 25% off discount code

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Nyk Danu Yoga: for the 1st 5 people who sign up only available to people on the wait list.

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Nyk Danu Yoga: and that can really help if you’ve been wanting to take a training. But you know.

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Nyk Danu Yoga: let’s face it.

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Nyk Danu Yoga: The economy is is a little tough right now. So you know, getting that discount can be super helpful.

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Nyk Danu Yoga: So that is a little bit about the wait list. If you want to get on the wait list again. Just link in the show notes.

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Nyk Danu Yoga: Click the one that says, get on the wait list

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Nyk Danu Yoga: and enter your name and email at the top or the bottom, or wait for the polite pop up.

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Nyk Danu Yoga: Here’s some feedback from Matthew, who took my training.

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Nyk Danu Yoga: The last round

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Nyk Danu Yoga: spring round

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Nyk Danu Yoga: on the training.

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Nyk Danu Yoga: Before starting this training I had a very limited knowledge of Yin Yoga. It was incredibly informative, and I was especially fascinated to learn about the sinew channels.

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Nyk Danu Yoga: I also really liked how the relationship between the elements was presented.

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Nyk Danu Yoga: especially the early Taoist representation.

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Nyk Danu Yoga: I had an idea from listening to Nick’s podcast episodes that Yin Yoga was the quiet Yoga.

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Nyk Danu Yoga: but actually delving into the nuts and bolts give me a much better

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Nyk Danu Yoga: appreciation

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Nyk Danu Yoga: regarding the nuances of how yin is structured and just how adaptable of a practice it is when it comes to individual students.

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Nyk Danu Yoga: which is something, I think more flow based. Yoga sometimes lacks.

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Nyk Danu Yoga: I liked creating the classes, speaking of the homework assignments now.

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Nyk Danu Yoga: in the second and 3rd assignments, because it really helped me to see the how the different poses interact

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Nyk Danu Yoga: and complement one another.

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Nyk Danu Yoga: I think my biggest takeaway was just how much I enjoyed getting into the practices that I was able to do both during the training on the weekends and the recordings.

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Nyk Danu Yoga: and just how calming and subdued of a practice it could be versus some of the flying circus classes. I did when I started practicing 8 years ago.

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Nyk Danu Yoga: If you had told me 5 years ago, when I graduated from my 1st 200 that I would have taken to get Yoga the way I have. I would have looked at you sideways.

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Nyk Danu Yoga: But I really love

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Nyk Danu Yoga: that. It’s about getting in touch with your body, not performing sequences on each side, or toning specific muscles in certain poses.

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Nyk Danu Yoga: I will 110% recommend this training to other teachers.

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Nyk Danu Yoga: I don’t know if there’s anything I would have liked more of. However, I can’t see myself taking this training again in a year or so

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Nyk Danu Yoga: thank you, Matthew.

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Nyk Danu Yoga: All right, my friends. So without further ado, let’s get into today’s topic.

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Nyk Danu Yoga: So for those of you that are watching on the youtubes, I have notes because I wanted to really

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Nyk Danu Yoga: dive a little deeper into this topic, and so I wanted to make sure I didn’t miss anything. So if you see my eyes kind of darting around? That’s because I’m looking at my notes.

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Nyk Danu Yoga: Okay, my friends. So 1st of all, let’s just do the kind of who, what? When, where? Why

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Nyk Danu Yoga: of a meta practice? And then we’ll get into the how.

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Nyk Danu Yoga: how I practice it in my own life, how I use it in my classes, etc, etc. What my students have said about the practice we’ll get to that also. I will leave in the show notes links to kind of 3 books that I think are really really good on Meta. So if you do, wanna dive a little bit deeper, you can read those. The best way, though honestly, to learn a Meta practice, is to find a Buddhist teacher in your area.

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Nyk Danu Yoga: And learn it directly from a teacher. That is always the best way. But reading those books can help to give you a bit more of a framework. If, after this episode, your whistle is is wet, and you want to do a little bit more.

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Nyk Danu Yoga: Okay.

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Nyk Danu Yoga: what is Meta? Or loving kindness meditation? So I’m going to mostly try to call it Meta. But I will bounce back and forth a bit from loving kindness to Meta.

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Nyk Danu Yoga: simply because Meta is quicker and easier to say.

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Nyk Danu Yoga: but loving kindness. Meditation is an old Buddhist practice that cultivates goodwill and universal friendliness to yourself

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Nyk Danu Yoga: and to others.

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Nyk Danu Yoga: Loving kindness is the English translation of Metabhavana, which is the 4, the 1st of the 4 Brahma viharas.

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Nyk Danu Yoga: which are all meditation practices that were taught by the Buddha to cultivate

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Nyk Danu Yoga: positive emotions.

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Nyk Danu Yoga: loving kindness, meditation focuses on generating a loving kindness, attitude towards

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Nyk Danu Yoga: oneself

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Nyk Danu Yoga: and to others in sort of a staged way, eventually leading to all beings both seen and unseen in the whole universe.

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Nyk Danu Yoga: Meta is sometimes also translated as universal friendliness, which I actually love the most.

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Nyk Danu Yoga: but because I didn’t hear that until a few years ago, I still always call it loving kindness, because that’s what’s drilled into my head. But universal friendliness or loving friendliness. This is to help emphasize the impersonal nature of the affection that’s generated.

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Nyk Danu Yoga: which is in the intention here is for this these intentions to be free from desire and expectation.

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Nyk Danu Yoga: There has been recently a lot of scientific study

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Nyk Danu Yoga: on the benefits of this practice, and I will. I will just kind of go over those in point form, and I will also link to the article that I’m reading them from, so that if you want to read the whole article and the links embedded to them to each study, you’ll have plenty of opportunity to do that.

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Nyk Danu Yoga: But recent scientific research has shown that metameditation enhances mental well-being in many ways which we will discuss.

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Nyk Danu Yoga: So first, st briefly, let’s just talk about the 4 Brahma viharas. Now, we’re only going to talk about the 1st one today.

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Nyk Danu Yoga: Otherwise this could be a very long episode.

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Nyk Danu Yoga: But loving kindness. Meditation is the foundation of 4 Buddhist meditation practices, called the 4 Brahma viharas.

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Nyk Danu Yoga: also sometimes called the the 4 divine abodes, the 4 immeasurables, and these are a set of complementary meditation practices that work on cultivating positive emotions.

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Nyk Danu Yoga: So the idea is that you would actually learn these in order. The 1st one is called meta, loving kindness. Now that’s the poly word.

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Nyk Danu Yoga: Poly is another ancient language which was used in a kind of a different area of the word world than Sanskrit. The Sanskrit is pronounced Maitre. If I get that right sort of like my tree or maitre

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Nyk Danu Yoga: so that’s the Sanskrit. So that’s the 1st of the 4 Brahma viharas. The second one is Karuna, which means compassion, Mudita, which means appreciative joy, and I don’t know if I’m saying this one correctly.

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Nyk Danu Yoga: Apache. It’s UPPE. KHA. I’ve never actually tried to say that out loud. I’ve only read it, and that is equanimity.

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Nyk Danu Yoga: So each of these positive meditation practices provides a foundation for the next.

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Nyk Danu Yoga: So, for example.

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Nyk Danu Yoga: we need to generate loving kindness in order to cultivate compassion.

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Nyk Danu Yoga: and then we would need both loving kindness and compassion in order to cultivate the appreciative joy that celebrates other people’s success.

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Nyk Danu Yoga: So the Buddha prescribed these practices as a method for transforming the opposing emotional states.

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Nyk Danu Yoga: So, for example, loving kindness overcomes hatred.

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Nyk Danu Yoga: compassion overcomes cruelty.

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Nyk Danu Yoga: appreciative joy overcomes envy.

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Nyk Danu Yoga: and when you have managed to overcome those together, you would have a state of equanimity which would be the 4.th

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Nyk Danu Yoga: When these 3 practices are combined, a state of serenity is eventually attained, called equanimity, and this is the emotional foundation for the freedom of suffering.

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Nyk Danu Yoga: The story goes a little, something like this.

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Nyk Danu Yoga: The the Buddha taught the benefits of metameditation to the monks

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Nyk Danu Yoga: that we’re having trouble concentrating when metting in the meditating sorry in the forest because of fear.

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Nyk Danu Yoga: the Buddha taught Meta to the monks to help them overcome the fear, while meditating alone in the forest, where really they’re at the mercy of what could be many dangers, lions, and tigers and bears. Oh, my

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Nyk Danu Yoga: the rationale for the practice was that generating goodwill to all living beings

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Nyk Danu Yoga: banishes fear because loving kindness and fear cannot coexist.

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Nyk Danu Yoga: So Meta is both protective, both physically and mentally.

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Nyk Danu Yoga: So the monks taught.

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Nyk Danu Yoga: So Buddha taught the monks Meta, because love and fear cannot coexist, and this lack of fear made the monks less vulnerable. It calmed them down, and they created less disturbance in the forest.

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Nyk Danu Yoga: and the story was that once the monks began to practice metameditation.

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Nyk Danu Yoga: The tree and Earth spirits were pacified and protected them during their practice.

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Nyk Danu Yoga: according to the Buddha.

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Nyk Danu Yoga: in a talk that he gave on the 11 benefits of loving kindness, meditation.

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Nyk Danu Yoga: some of which are now supported by science, which we’ll talk about in a moment.

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Nyk Danu Yoga: You sleep well.

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Nyk Danu Yoga: Number 2. You awake and refreshed.

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Nyk Danu Yoga: 3. You don’t have bad dreams.

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Nyk Danu Yoga: 4 people regard you with affection.

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Nyk Danu Yoga: 5 animals and pets regard you with affection. Number 6 celestial beings protect you.

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Nyk Danu Yoga: I don’t know about you, but I could use a little more of that.

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Nyk Danu Yoga: that. You’ll be free from injury, from fire, weapons and poison

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Nyk Danu Yoga: that you can concentrate quickly, you will have a more bright complexion.

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Nyk Danu Yoga: and that you will die peacefully, free from fear and agitation.

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Nyk Danu Yoga: and that if you fail

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Nyk Danu Yoga: to attain enlightenment, you will at least have a pleasant rebirth if you practice method.

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Nyk Danu Yoga: So those are some of the reasons that the Buddha historically gave for why we might want to do meditation.

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Nyk Danu Yoga: Meta metameditation.

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Nyk Danu Yoga: I’ll talk a little bit more about why I practice it, and what I’ve noticed with students in a little bit. But let’s just dive into

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Nyk Danu Yoga: this

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Nyk Danu Yoga: article. So this is from psychology today, and I will again put a link in the the show notes so that you can check it out in detail.

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Nyk Danu Yoga: because they have, of course, the studies and such linked.

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Nyk Danu Yoga: So here are some of the benefits

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Nyk Danu Yoga: that they have, and they have studies again linked to these as well, so that you can really check them out

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Nyk Danu Yoga: so that this doesn’t just become sort of historical and woo woo. But there’s actually some science to back it up for those of you who appreciate that.

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Nyk Danu Yoga: So the 1st one is that it increases positive emotions and decreases negative emotions. So according to psychology today, which I’m just going over this in point form right now from their their article, which again is linked below.

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Nyk Danu Yoga: there was a study by Barbara Fredrickson and her colleagues that found that practicing 7 weeks of loving kindness, meditation, increased love, joy, contentment, gratitude, pride, hope, interest, amusement and awe

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Nyk Danu Yoga: these positive emotions produced increases in a wide range of personal resources.

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Nyk Danu Yoga: which is very cool.

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Nyk Danu Yoga: so you can learn more about that again by clicking the link

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Nyk Danu Yoga: increased vagal tone, which then increases positive emotions and social connections.

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Nyk Danu Yoga: A study by KOK. At

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Nyk Danu Yoga: at all in 2,013, found that individuals in a loving kindness, meditation.

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Nyk Danu Yoga: compared to a control group had an increase in positive emotions.

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Nyk Danu Yoga: an effect moderated by a baseline of vagal tone, which is a psychological marker for well-being.

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Nyk Danu Yoga: So healing. We don’t often think of meditation being able to help us with

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Nyk Danu Yoga: severe physical ailments, but research shows that it can.

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Nyk Danu Yoga: so

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Nyk Danu Yoga: it can decrease migraines. So, according to a study in

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Nyk Danu Yoga: 2,014, by Tonelli et Al. It demonstrated an immediate

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Nyk Danu Yoga: effects of a brief, loving kindness, meditation as an intervention to reduce migraine pain. That’s pretty cool.

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Nyk Danu Yoga: It can decrease chronic pain

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Nyk Danu Yoga: in a

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Nyk Danu Yoga: pilot study of patients with chronic lower back pain, who were randomized to a loving kindness, meditation, or standard care. The loving kindness, meditation was associated with greater decreases in pain, anger, and psychological distress than the control group.

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Nyk Danu Yoga: And again, this is all linked in the article. That one is

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Nyk Danu Yoga: Carson et Al. 2,005

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Nyk Danu Yoga: decreases. Ptsd. I want to

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Nyk Danu Yoga: revisit this once I’m done reading you these, but

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Nyk Danu Yoga: this is a really important one.

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Nyk Danu Yoga: This study was by Kearney, et Al. 2,013, found that a 12 week. Loving kindness, meditation, course, significantly reduced depression and Ptsd symptoms among veterans diagnosed with Ptsd.

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Nyk Danu Yoga: This one is pretty amazing, decreased schizophrenia spectrum disorders whoa I’d never heard that before. Reading this article.

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Nyk Danu Yoga: A Pilot Study, by Johnson, et Al.

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Nyk Danu Yoga: 2,011, examined the side effects of loving kindness. Meditation with individuals with schizophrenia, spectrum, disorder, disorders sorry, and they found that loving kindness was associated with a decrease in negative symptoms and an increase in positive emotions and more psychological recovery.

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Nyk Danu Yoga: pretty cool

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Nyk Danu Yoga: emotional intelligence in the brain. So we all know, I think, that our brain is shaped by our activities and so practicing loving kindness strengthens the area of the brain that are more available for empathy and emotional intelligence.

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Nyk Danu Yoga: It activates empathy and emotional processing in the brain. And this was researched in in 2 studies. So Hutcherson, Sepia, and Gross at 2,014, and Hoffman, Grossman, and Hinton 2,011. Again. All of this is in the article that will be linked

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Nyk Danu Yoga: increases the gray matter volume of your brain. Gray matter increases in the areas of the brain connected to emotional regulation.

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Nyk Danu Yoga: and those studies were lung at all, 2013, and Lutz at all, 20,

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Nyk Danu Yoga: 2,008, and Lee at all, 2012.

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Nyk Danu Yoga: Stress response. So loving kindness. Meditation also benefits your psychology, which makes you more resilient. I could speak to that personally.

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Nyk Danu Yoga: It increases your respiratory sinus Arrhythmia.

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Nyk Danu Yoga: So just 10 min of loving kindness, meditation can have an immediate relaxing effect

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Nyk Danu Yoga: which can decrease respiratory, respiratory, sinus, arrhythmia.

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Nyk Danu Yoga: And again, all of these are linked in that article

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Nyk Danu Yoga: slows biological aging.

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Nyk Danu Yoga: We know that stress

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Nyk Danu Yoga: decreases the telomere link. The telomeres are those little

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Nyk Danu Yoga: bits of genetic material in your chromosomes that are biological markers for aging. However, in Hodge et Al. 2,013, they found that women that did loving kindness, meditation had relatively longer telomere length

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Nyk Danu Yoga: compared to their age. Match controls.

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Nyk Danu Yoga: That’s pretty cool.

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Nyk Danu Yoga: Social connection can make you a more helpful and kind person.

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Nyk Danu Yoga: It increases. Compassion.

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Nyk Danu Yoga: increases empathy.

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Nyk Danu Yoga: And again, there’s a study here which is

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Nyk Danu Yoga: Kilmic.

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Nyk Danu Yoga: Leanberg, lamb and singer, 2,013 found that loving kindness, meditation, increased participants, empathetic responses to the distress of others, but also increased the positive effects and experience.

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Nyk Danu Yoga: Even when

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Nyk Danu Yoga: in response to witnessing others in distress.

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Nyk Danu Yoga: it can decrease your bias towards others. I really like this one. They phrased it, of course, very scientifically, but

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Nyk Danu Yoga: I have noticed with my students and with myself that one of the biggest benefits of a loving kindness practice is that it takes away that sense of othering.

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Nyk Danu Yoga: That’s that sense of keeping other people separate.

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Nyk Danu Yoga: different, other than you. Right? It takes that away.

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Nyk Danu Yoga: So in a recent study, Kang Gray and

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Nyk Danu Yoga: Devito, 2,014 found that, compared to closely matched active control a 6 week. Loving meditation.

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Nyk Danu Yoga: training

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Nyk Danu Yoga: decrease the implicit bias against minorities.

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Nyk Danu Yoga: So. Yes, meditation can change the world.

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Nyk Danu Yoga: an increase in self-connection.

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Nyk Danu Yoga: A study by Co. Et Al. Found that those participants in a loving kindness, meditation, and interventions, who experience more positive emotions, more gains in the perception of social connection as well.

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Nyk Danu Yoga: It helps with self-love

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Nyk Danu Yoga: and

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Nyk Danu Yoga: curbs self-criticism.

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Nyk Danu Yoga: And that was a study called Shahar at all. 2,014 found that loving kindness, meditation, was effective for self. Critical individuals in reducing the self criticism, depressive symptoms and improving self compassion and positive emotions.

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Nyk Danu Yoga: So there’s a whole bunch more in here. There’s a couple more. And again I’m just kind of briefly going over them point form.

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Nyk Danu Yoga: but I’ll link the article below. But these also have been shown to have a long term impact. Not just kind of a.

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Nyk Danu Yoga: you know, flash in the Pan temporary.

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Nyk Danu Yoga: So that’s a little bit about the science for those of you who love your studies. And again, I will link to that psychology today article, and they have all of the links embedded to the studies there, so that you can check them all out.

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Nyk Danu Yoga: So now let’s talk about so there’s the science which might be some of the why we might choose to do a loving kindness meditation like, why would we want to do this practice, anyway?

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Nyk Danu Yoga: So that’s some of the scientific stuff. I’m going to talk now a bit more, and we’ve heard from the Buddha as well as to why he thinks we should do loving kindness. But I’m going to talk a little bit more now about

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Nyk Danu Yoga: why I practice it. What I’ve noticed both with myself

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Nyk Danu Yoga: and with my students.

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Nyk Danu Yoga: and then we’ll get a little bit into the how. How do we do this practice? How do I use it in my own life and in classes.

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Nyk Danu Yoga: Okay?

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Nyk Danu Yoga: So

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Nyk Danu Yoga: one of the reasons that I love a loving kindness. Meditation is for

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Nyk Danu Yoga: a few reasons.

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Nyk Danu Yoga: Sometimes, if so.

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Nyk Danu Yoga: you know how mindfulness is sort of like a buzz thing now nowadays it has been for several years, and it seemed like forever.

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Nyk Danu Yoga: Mindfulness was like the only Buddhist meditation that was getting any kind of scientific study. And so I’m so glad to see and to hear about those studies done with loving kindness.

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Nyk Danu Yoga: because here’s the thing.

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Nyk Danu Yoga: No meditation. Technique is a magic pill or a magic solution for everybody. At every time

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Nyk Danu Yoga: there are certain populations or certain times in life with certain people where actually a mindfulness. Meditation is not the best fit.

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Nyk Danu Yoga: For example.

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Nyk Danu Yoga: if someone is in a state of heightened anxiety in their life, things are really they’re really struggling. Maybe.

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Nyk Danu Yoga: you know, life is just

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Nyk Danu Yoga: really, really

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Nyk Danu Yoga: thrown them a curve ball.

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Nyk Danu Yoga: Now mindfulness has been proven to be helpful with anxiety for people that have kind of generalized anxiety

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Nyk Danu Yoga: as a condition.

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Nyk Danu Yoga: But what I’m talking about here is times of extreme anxiety

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Nyk Danu Yoga: where you’re like in it, because of

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Nyk Danu Yoga: whatever’s happening in your life.

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Nyk Danu Yoga: Another example is trauma.

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Nyk Danu Yoga: right? So people that are currently working through trauma.

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Nyk Danu Yoga: Sometimes mindfulness can actually be retriggering of trauma.

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Nyk Danu Yoga: And then, just for folks who need more self care.

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Nyk Danu Yoga: especially those of you. And you know who you are when you’re listening to this, who really tend to put everybody else first, st and you tend to have a difficulty taking care of yourself.

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Nyk Danu Yoga: So this might be a far better practice for you than a mindfulness practice.

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Nyk Danu Yoga: and the other time that I personally have found it super impactful and useful

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Nyk Danu Yoga: is sort of twofold.

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Nyk Danu Yoga: When I started to realize when I started kind of my, the spiritual part of my Yoga practice. When I started meditating and trying to see the bigger picture and the bigger teachings of Yoga

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Nyk Danu Yoga: beyond just the funny shapes we make with our body.

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Nyk Danu Yoga: I started to get

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Nyk Danu Yoga: more aware of the time that I spent judging other people.

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Nyk Danu Yoga: Now we all do this. Every human has got this tendency of judgment, of othering, of separating yourself right? It’s sort of primitive. But when you start to meditate and you start to become aware of this tendency. That’s when you can actually take some steps to

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Nyk Danu Yoga: work with that.

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Nyk Danu Yoga: so that it’s not so present in your life, or at least when it pops up. You’re aware of it, and you have a solution or a counter to that.

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Nyk Danu Yoga: And I have found personally that metapractice or loving kindness, meditation has been the best antidote

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Nyk Danu Yoga: for times when I am struggling to see the oneness between someone else and me.

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Nyk Danu Yoga: So I use it a lot for that.

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Nyk Danu Yoga: and that has been, I would say, hands down the biggest feedback I’ve gotten from students

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Nyk Danu Yoga: when they

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Nyk Danu Yoga: bring a metapractice that I’ve introduced them to out into the world, even in just a very simple guided

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Nyk Danu Yoga: meditation form. The feedback I’ve gotten again and again and again from my students

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Nyk Danu Yoga: is how they’ve been able to be out in the world, whether it’s driving the car and somebody cuts them off, or somebody that in their life that really challenges them.

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Nyk Danu Yoga: and they’ve been able to come back to these Meta

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Nyk Danu Yoga: practices.

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Nyk Danu Yoga: and that it’s made a real big difference in their life.

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Nyk Danu Yoga: gets them out of that sort of judging mind and back into.

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Nyk Danu Yoga: They’re wiser self, their more empathetic self, their more compassionate self.

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Nyk Danu Yoga: So that has been the biggest benefit that I have heard from my students. And I would say that is probably one of the biggest benefits also that I have experienced personally.

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Nyk Danu Yoga: And then the last time that I’ll I’ll mention that I really will automatically go to a meta practice, as my meditation

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Nyk Danu Yoga: is that

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Nyk Danu Yoga: when the world feels like it’s going to shit

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Nyk Danu Yoga: when there is famines and wars and natural disasters and all the things happening. And you know, we, these things are always happening somewhere. We just don’t always know about them.

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Nyk Danu Yoga: But you know.

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Nyk Danu Yoga: Sometimes we’re bombarded with certain wars, certain natural disasters

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Nyk Danu Yoga: based on just what what’s out there in the media.

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Nyk Danu Yoga: And if you are a kind hearted, deeply feeling person.

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Nyk Danu Yoga: This can really take a toll on you, and you can really start to feel like, very helpless, to do anything, to make any impact, to improve the world to help people.

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Nyk Danu Yoga: because let’s face it. Most of us individually don’t have a lot of control over a war that is across the world

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Nyk Danu Yoga: other than writing to our politicians if they’re involved in it.

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Nyk Danu Yoga: and so we can feel the heaviness of that constant bombardment

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Nyk Danu Yoga: of suffering.

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Nyk Danu Yoga: And for me, metameditation is my go to

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Nyk Danu Yoga: when I feel helpless to create change.

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Nyk Danu Yoga: because, as I just discussed in all of those side of the the good side effects of Meta meditation from the

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Nyk Danu Yoga: this, the article I was just reading from.

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Nyk Danu Yoga: and there’s also been other studies that meditation can actually improve the world that we live in. I know this sounds incredibly woo, woo!

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Nyk Danu Yoga: But it’s true.

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Nyk Danu Yoga: There’s been studies that have shown that when people, especially in groups, sit and meditate that crime rates have dropped.

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Nyk Danu Yoga: so meditation

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Nyk Danu Yoga: is

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Nyk Danu Yoga: a key

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Nyk Danu Yoga: to helping us to be more present.

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Nyk Danu Yoga: and I find that my Meta meditation is the most helpful meditation. When I feel like the world is going to hell, and I feel helpless to help or create any sort of change in regard to that.

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Nyk Danu Yoga: So that’s my. These are my go-to times for metameditation.

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Nyk Danu Yoga: I have had anxiety on and off

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Nyk Danu Yoga: at varying degrees for my whole life, and so, if there’s a time when I’m going through a particularly anxious time

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Nyk Danu Yoga: where life is. Life is lifing, and things are just a bit more extreme than usual. The anxiety then Meta, is my go to practice

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Nyk Danu Yoga: more often than not, I will choose a metapractice as my meditation.

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Nyk Danu Yoga: So I’m a big fan, you could say

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Nyk Danu Yoga: so. How do we even do this practice.

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Nyk Danu Yoga: Well, I’ll just talk a little bit about how it’s done.

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Nyk Danu Yoga: and then I’ll talk about

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Nyk Danu Yoga: a script that I use, so there’s if you go out on the Internet and you Google metaprases or Meta scripts, you’re going to find a whole bunch. I’ll share my personal favorite with you and tell you why it’s my favorite. Please feel free to use it if it resonates with you.

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Nyk Danu Yoga: and then I’ll talk a little bit about how I actually use this in classes with students.

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Nyk Danu Yoga: Okay, so traditionally.

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Nyk Danu Yoga: metameditation would start with you.

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Nyk Danu Yoga: So these phrases that I’ll read you in a little bit would be directed to yourself. So it would be. May I be, may I? May I? Okay

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Nyk Danu Yoga: to yourself first? st Now

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Nyk Danu Yoga: for some of you this is the hardest stage.

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Nyk Danu Yoga: and historically, you would not continue to the next phases until you felt comfortable, 1st with self. Meta.

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Nyk Danu Yoga: Right? You cannot give away what you do not have for yourself, and so for those of you who really struggle with sending yourself love, care, and attention. This is going to be the hardest part of this practice, and it’s the one you should stay with until it doesn’t feel hard anymore.

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Nyk Danu Yoga: I remember I don’t know if I heard it in an interview, or if I read it in her book. But Sharon Salzburg saying that that was one of the biggest challenges for her when she started doing Meta is that her teacher was like, Nope, you don’t get to move on to the next phase until this one

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Nyk Danu Yoga: is ingrained in you. Right? And so you might practice self meta for years.

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Nyk Danu Yoga: Right? So this is a staged practice. This isn’t like we do all of these in one practice. When we’re new to this practice.

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Nyk Danu Yoga: it’s staged. We start with ourselves. So that’s phase one

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Nyk Danu Yoga: self matter

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Nyk Danu Yoga: sometimes for a lot of us, the hardest one.

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Nyk Danu Yoga: the next phase they in traditional Buddhist literature. They call it a benefactor, which I know on Western ears. Kind of doesn’t land. You’re like, huh! A benefactor, but keep in mind that this is at a time when monks

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Nyk Danu Yoga: you know, we’re essentially being kept alive by donations from from the lay people from the public. So those would have been benefactors, or if somebody who was, you know, wealthy, a king or somebody said, Here, you can have this forest to meditate in. You can have this house to, you know, to rest in so a benefactor now for us as Westerners that probably doesn’t resonate. But you could think of a mentor or a teacher or a spiritual guide.

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Nyk Danu Yoga: Right? So we start with ourself. Then we move to some sort of a benefactor, whether that be a mentor, spiritual guide.

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Nyk Danu Yoga: You know a teacher

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Nyk Danu Yoga: something like that, somebody who has kind of helped you on your path.

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Nyk Danu Yoga: Then the next person we would move to is someone that you genuinely love and adore.

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Nyk Danu Yoga: This is the person you can bring to mind that as soon as you think of them, you smile. Okay, that’s the next person that we send our Meta to.

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Nyk Danu Yoga: So we’ve got self 1st for many of you going to be the hardest

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Nyk Danu Yoga: benefactor than someone you love and adore.

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Nyk Danu Yoga: Then we go to a neutral person.

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Nyk Danu Yoga: So this is somebody that you see regularly. But maybe you don’t know very well, so I often think of like the Baristas at my local coffee shop. It’s like.

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Nyk Danu Yoga: and I like them. They’re nice enough people.

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Nyk Danu Yoga: I don’t know all their names, nor do I know anything about them, but they’re a neutral person in my life that I could send these well wishes to.

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Nyk Danu Yoga: Then we move into an enemy.

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Nyk Danu Yoga: This is where this is usually where the second person gets tripped up.

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Nyk Danu Yoga: the second group of folks gets tripped up. This is the one I have struggles with.

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Nyk Danu Yoga: Now, when I say an enemy. You might be like me, and think I don’t actually have an enemy, so you may not have an actual enemy.

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Nyk Danu Yoga: but it could be a public figure or a politician that you hold in low esteem somebody who, when you see them, it just pushes that little button in you.

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Nyk Danu Yoga: That’s who it could be. I want to be very clear when we’re talking about the enemy or the person that we have challenges with.

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Nyk Danu Yoga: We do not want to choose somebody who we have a personal trauma history with. No, this is not about that.

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Nyk Danu Yoga: So if you have a really difficult relationship with somebody in your life because of abuse or trauma history. Do not choose that person. That is not what we’re talking about.

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Nyk Danu Yoga: We’re talking about somebody who just kind of annoys you. It could be a coworker, even your boss, who knows? We’ve all got a person, whether it’s in our individual life, or maybe it is a public figure, like a politician, or something that just kind of pushes our buttons. So that’s the next person that we would do this loving kindness practice for.

334
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Nyk Danu Yoga: And then the final. The icing on the loving kindness cake is all beings everywhere.

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Nyk Danu Yoga: So I’m going to go over the order of those again.

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Nyk Danu Yoga: 1st we start with ourself

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Nyk Danu Yoga: for many of you that is going to be the hardest one. So if you struggle with self, esteem, with self, love with self care, this is where you practice and practice and practice and practice and practice before you move on.

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Nyk Danu Yoga: You cannot skip over this, and think that the rest of this practice is going to have the same power. It will not.

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Nyk Danu Yoga: Okay. And then a benefactor, maybe mentor, spiritual guide, teacher, something like that.

340
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Nyk Danu Yoga: Then someone you love, someone you genuinely love and adore somebody that easily puts a smile to your face.

341
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Nyk Danu Yoga: Then we move to a neutral person.

342
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Nyk Danu Yoga: and then we move

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Nyk Danu Yoga: to an enemy, or a perceived enemy, or somebody who you dislike

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Nyk Danu Yoga: again, not somebody who you have a personal abuse or trauma history with that is not appropriate for this meditation.

345
00:35:40.850 –> 00:35:46.610
Nyk Danu Yoga: somebody who just annoys you or irks you, whether it’s in your life or sort of just out in the world.

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Nyk Danu Yoga: And then we send it out to all beings.

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00:35:49.940 –> 00:35:52.390
Nyk Danu Yoga: all beings, everywhere, the whole world.

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Nyk Danu Yoga: So

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Nyk Danu Yoga: when I do this practice, because the 1st phase is

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Nyk Danu Yoga: self meta.

351
00:36:02.650 –> 00:36:07.630
Nyk Danu Yoga: when I do this practice with my students in a yin class. That’s where I stop.

352
00:36:07.740 –> 00:36:09.490
Nyk Danu Yoga: I don’t do the rest of this practice.

353
00:36:10.530 –> 00:36:13.309
Nyk Danu Yoga: We stop with just self, Meta.

354
00:36:13.610 –> 00:36:17.140
Nyk Danu Yoga: And the same with. If I’m working with students

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Nyk Danu Yoga: now, the only time that I would introduce them to the whole practice is if I’m doing a longer course on this. So if I’m even doing a workshop.

356
00:36:25.370 –> 00:36:30.439
Nyk Danu Yoga: I’ll introduce to the fact that you might eventually move here. But we’re still going to stay with self, Meta.

357
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Nyk Danu Yoga: But if I was doing a longer course. 6, 8 week, 12 week course on Meta. If we were doing more of a deep dive, then I would introduce my students to these other ones as appropriate.

358
00:36:40.880 –> 00:36:45.269
Nyk Danu Yoga: Again, some of them may have to go back and stick on the self.

359
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Nyk Danu Yoga: Okay.

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00:36:47.000 –> 00:36:48.570
Nyk Danu Yoga: so that’s how I use it

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Nyk Danu Yoga: when I use it with students in class.

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00:36:51.650 –> 00:36:55.539
Nyk Danu Yoga: I just do the self meta. So we stay at the self part.

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00:36:55.800 –> 00:37:05.529
Nyk Danu Yoga: and I’ll tell you the 3 ways or so that I use it in class, and then I’ll tell you also just how I use this, both on my cushion and out in my life.

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00:37:05.920 –> 00:37:18.359
Nyk Danu Yoga: So here is my script. Now, often when you Google, Meta phrases or Meta wishes, or whatever it is that you’re Googling, you will notice that the 1st one is often. May I be happy?

365
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Nyk Danu Yoga: I don’t use that.

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Nyk Danu Yoga: I switched it

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Nyk Danu Yoga: to something else.

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00:37:25.010 –> 00:37:29.179
Nyk Danu Yoga: because I don’t believe that happy is

369
00:37:29.190 –> 00:37:31.839
Nyk Danu Yoga: actually a great translation

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00:37:32.080 –> 00:37:35.439
Nyk Danu Yoga: of what was intended or meant

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00:37:35.550 –> 00:37:37.290
Nyk Danu Yoga: in the original text.

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00:37:37.490 –> 00:37:41.270
Nyk Danu Yoga: In fact, I wrote a whole article which I will link

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Nyk Danu Yoga: in the episode notes for the tattooed Buddha on. Why, I don’t use

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Nyk Danu Yoga: happy

375
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Nyk Danu Yoga: happy to me feels unattainable.

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00:37:52.670 –> 00:37:56.120
Nyk Danu Yoga: however, so I switched it to content.

377
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Nyk Danu Yoga: Because I feel like

378
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Nyk Danu Yoga: you know, there are days where happiness is going to feel impossible or elusive, and happiness is fleeting.

379
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Nyk Danu Yoga: But contentment is much easier to find. So I just wanted to mention. That’s why my script does not use happy for those of you that are familiar with Meta scripts.

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Nyk Danu Yoga: So here’s the one that I use

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Nyk Danu Yoga: most often.

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00:38:20.030 –> 00:38:21.829
Nyk Danu Yoga: May I be well.

383
00:38:23.710 –> 00:38:25.500
Nyk Danu Yoga: may I be content?

384
00:38:27.020 –> 00:38:28.610
Nyk Danu Yoga: May I be at peace?

385
00:38:29.840 –> 00:38:31.380
Nyk Danu Yoga: May I be free?

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Nyk Danu Yoga: So you’ll notice that that’s in 1st person, may I? May I? May I. So if you’re doing a meditation with your students while they’re in their classes, that’s the way you would read it to them.

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Nyk Danu Yoga: because they’re going to be repeating it after you. I’ll tell you how I do use that. But then, if you were moving on to a more full version of this, if you mastered the I part, and now you are moving on to your benefactor, then you might switch it to May you

388
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Nyk Danu Yoga: right.

389
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Nyk Danu Yoga: but we start with, may I

390
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Nyk Danu Yoga: so how do I use this?

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Nyk Danu Yoga: 1st of all, I use methameditation, as I mentioned in my own practice as my primary meditation. At this point

392
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Nyk Danu Yoga: I do sometimes dabble in other forms of meditation. I’ve done, you know, many, many forms of concentration and mindfulness meditations, but this tends to be the one where I land most often, both for the effects that it has on my own life, and my own anxiety levels, and my own spiritual path of wanting to be a

393
00:39:35.550 –> 00:39:38.090
Nyk Danu Yoga: kinder, less judgmental human

394
00:39:38.671 –> 00:39:43.500
Nyk Danu Yoga: and for putting out as much good mojo into the world as possible.

395
00:39:44.566 –> 00:39:47.500
Nyk Danu Yoga: So that’s why I use it the most often.

396
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Nyk Danu Yoga: Here’s how I use it in classes.

397
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Nyk Danu Yoga: So

398
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Nyk Danu Yoga: sometimes as a teacher

399
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Nyk Danu Yoga: and I talked a bit about this in the the episode I did on. I think it’s called

400
00:40:02.510 –> 00:40:06.810
Nyk Danu Yoga: dear Yoga teacher shut up, or something like that, on how much silence we should have.

401
00:40:07.130 –> 00:40:12.339
Nyk Danu Yoga: So sometimes, as a teacher of Yen, there’s these large spaces of silence

402
00:40:12.480 –> 00:40:16.750
Nyk Danu Yoga: where you can feel kind of uncomfortable with the silence.

403
00:40:16.990 –> 00:40:18.030
Nyk Danu Yoga: So

404
00:40:18.350 –> 00:40:21.220
Nyk Danu Yoga: introducing a theme of menta

405
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Nyk Danu Yoga: and a meta script can be a great way to give them just a little bit.

406
00:40:25.780 –> 00:40:29.940
Nyk Danu Yoga: and then still again be quiet. So how I would do this in practice is

407
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Nyk Danu Yoga: I would get them into their shapes.

408
00:40:32.130 –> 00:40:33.950
Nyk Danu Yoga: and I would say to them.

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Nyk Danu Yoga: I’m going to say each of these lines 3 times, you are welcome to just let these words wash over you, and then just settle into the shape in whatever way makes sense for you. Or if you find that these are helpful, if they’re resonating with you. You’re welcome to repeat them to yourself while you’re in your shape.

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Nyk Danu Yoga: Right? So if their mind is quite busy, or if they’re really struggling, they’re needing some extra self care. They’re welcome to repeat these to themselves while they’re in the shape until we move into the new shape.

411
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Nyk Danu Yoga: Then we get into the next shape, and I do the same thing.

412
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Nyk Danu Yoga: I say the lines 3 times each. I go through it 3 times, and then I sell them. Just let it wash over you, or, if you’d like, you can repeat to yourself, and I do that in every single pose.

413
00:41:17.090 –> 00:41:21.519
Nyk Danu Yoga: So that is one way that I use meta meditation in my practice

414
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Nyk Danu Yoga: with my students. This can be really helpful for

415
00:41:27.780 –> 00:41:30.360
Nyk Danu Yoga: times in the world where things are really heavy.

416
00:41:31.860 –> 00:41:39.090
Nyk Danu Yoga: and you feel like. I want to address the fact that the world feels like it’s going to hell right now in my class. But I really don’t want to talk about war.

417
00:41:39.210 –> 00:41:43.320
Nyk Danu Yoga: or whatever the case may be, famine, disasters, etc, etc.

418
00:41:43.560 –> 00:41:51.070
Nyk Danu Yoga: Bringing this in as a theme can be really soothing. It can be like a bomb for the heart, for your students and for yourself.

419
00:41:51.440 –> 00:41:59.180
Nyk Danu Yoga: So you can just explain to them that sometimes, when the world feels like it’s too much. This is a great practice, and you can introduce it and do it with them

420
00:41:59.520 –> 00:42:01.469
Nyk Danu Yoga: in this way in their poses.

421
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Nyk Danu Yoga: The other time I would do it is, if I’m just using a self care theme.

422
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Nyk Danu Yoga: or if there’s certain times of year, I find, especially around the holidays, the winter holidays. So for those who celebrate Christmas, especially

423
00:42:15.983 –> 00:42:30.989
Nyk Danu Yoga: even those that love it. It can be a lot of extra to do’s on top of the to do’s that people already have in their busy lives, and people can just feel quite frazzled and exhausted at that time of year. So I’ll often do a meta practice at that time of year for the students.

424
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Nyk Danu Yoga: So anytime you’re doing a theme of maybe a heart opening practice.

425
00:42:36.080 –> 00:42:39.179
Nyk Danu Yoga: Meta is a great practice to introduce.

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Nyk Danu Yoga: So those are just some ways in which I use them in class directly with students, where I’m actually teaching them a little bit very briefly about Meta and introducing the phrases to them. I’m saying the phrases in each pose, and I’m inviting them if it resonates with them to continue to say them

427
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Nyk Danu Yoga: the other way

428
00:42:59.220 –> 00:43:01.709
Nyk Danu Yoga: that I use Meta while teaching.

429
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Nyk Danu Yoga: Here’s a little secret hack, Yoga teachers, are you listening

430
00:43:07.490 –> 00:43:10.140
Nyk Danu Yoga: when you’re uncomfortable with silence?

431
00:43:11.350 –> 00:43:16.709
Nyk Danu Yoga: Or if you see somebody in your class that is clearly struggling a little.

432
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Nyk Danu Yoga: whether it’s an emotion that’s come up or whatever’s happening, even it could just be. They’re kind of fidgety and impatient, or they’re looking irritated, or they’re sad, or whatever it is, whatever uncomfortable thing is happening that’s kind of throwing you off your game that you’re finding. I don’t really know what to do about this. And again, I’ve done a whole other episodes on this. So one with Grace, which again, I’ll link on how to hold brave space, and I’ve talked about emotions and the mind also. So those will all be linked.

433
00:43:45.780 –> 00:43:57.190
Nyk Danu Yoga: But another thing that I do as the teacher. Sometimes, if I can see that somebody’s really struggling, and the codependent side of me wants to rush over on my white horse and save the day. That’s not appropriate. It’s not my job

434
00:43:57.340 –> 00:44:02.219
Nyk Danu Yoga: is. I will sit at the front of the room. I will place one hand on my heart, and in my mind.

435
00:44:02.540 –> 00:44:05.500
Nyk Danu Yoga: I will send my students, Meta.

436
00:44:06.120 –> 00:44:08.350
Nyk Danu Yoga: so I will look at one student.

437
00:44:08.470 –> 00:44:10.430
Nyk Danu Yoga: and I will think to myself

438
00:44:10.670 –> 00:44:12.339
Nyk Danu Yoga: while they’re in their shapes.

439
00:44:12.600 –> 00:44:18.080
Nyk Danu Yoga: May you be well may you be content! May you be at peace! May you be free.

440
00:44:18.480 –> 00:44:20.299
Nyk Danu Yoga: and then I will look at the next student.

441
00:44:20.760 –> 00:44:33.529
Nyk Danu Yoga: May you be well, may you be content. May you be at peace! May you be free, and I will continue that until time is up in that pose, and I’ll guide them into the next shape, and then I’ll continue where I left off.

442
00:44:34.050 –> 00:44:38.189
Nyk Danu Yoga: So this gives me something as a teacher to do

443
00:44:38.700 –> 00:44:42.930
Nyk Danu Yoga: while I’m at the front of the room, and people are just hanging out, being still and quiet.

444
00:44:43.580 –> 00:44:46.440
Nyk Danu Yoga: That is not only something for me to do.

445
00:44:46.500 –> 00:44:51.940
Nyk Danu Yoga: but also, in my opinion, a way to kind of put more out into the space.

446
00:44:52.050 –> 00:44:54.130
Nyk Danu Yoga: as far as those intentions

447
00:44:54.330 –> 00:44:57.959
Nyk Danu Yoga: of oneness and of loving kindness and compassion and empathy.

448
00:44:58.170 –> 00:45:01.339
Nyk Danu Yoga: So that’s a way that I use it as a teacher.

449
00:45:01.570 –> 00:45:04.750
Nyk Danu Yoga: And again, I’m not saying them out loud at that point.

450
00:45:05.130 –> 00:45:08.899
Nyk Danu Yoga: In this case this is something that I’m just doing myself.

451
00:45:10.270 –> 00:45:12.830
Nyk Danu Yoga: I’m just looking at a student and saying.

452
00:45:13.040 –> 00:45:16.439
Nyk Danu Yoga: May you be well, may you be content, etc, etc.

453
00:45:17.200 –> 00:45:22.890
Nyk Danu Yoga: So it’s just sending each individual student well wishes, or if you have a student that you can tell is really struggling.

454
00:45:23.040 –> 00:45:28.590
Nyk Danu Yoga: maybe you give a little bit more attention to them, and a few more rounds of loving kindness for them.

455
00:45:30.920 –> 00:45:33.279
Nyk Danu Yoga: So that’s how I use it in my life

456
00:45:33.320 –> 00:45:37.480
Nyk Danu Yoga: as a meditation practice. That’s how I use it with my students.

457
00:45:37.830 –> 00:45:42.499
Nyk Danu Yoga: So a formal seated meditation practice. And it’s also how I use it with my students.

458
00:45:42.870 –> 00:45:44.789
Nyk Danu Yoga: But I also

459
00:45:44.810 –> 00:45:48.040
Nyk Danu Yoga: take this out into the real world with me.

460
00:45:48.150 –> 00:45:49.030
Nyk Danu Yoga: So

461
00:45:51.840 –> 00:46:01.060
Nyk Danu Yoga: if you’re just sitting on your butt planted in your house doing a meditation, and it’s not affecting the way you live your life. When you get off of your cushion. You are missing the point.

462
00:46:01.790 –> 00:46:06.050
Nyk Danu Yoga: so I will often bring this script out with me into the world.

463
00:46:06.570 –> 00:46:08.660
Nyk Danu Yoga: And there’s 2 ways that I do that

464
00:46:09.250 –> 00:46:26.521
Nyk Danu Yoga: the 1st way I briefly mentioned. So if I find that I’m I come into a situation with somebody where my judging mind is going to take over. Maybe somebody cuts me off in the lineup at the coffee shop, or they aren’t being very nice to the Baristas, or they say something ignorant to me.

465
00:46:27.130 –> 00:46:34.320
Nyk Danu Yoga: When I notice that little tweaked part of my brain, that little judging mind, part of my brain, I pause, and in my own mind.

466
00:46:34.680 –> 00:46:35.770
Nyk Danu Yoga: I say.

467
00:46:35.970 –> 00:46:38.800
Nyk Danu Yoga: may you be well, may you be content!

468
00:46:38.880 –> 00:46:40.130
Nyk Danu Yoga: May you be at peace!

469
00:46:40.160 –> 00:46:42.260
Nyk Danu Yoga: May you be free to that person!

470
00:46:42.400 –> 00:46:45.419
Nyk Danu Yoga: Right? So that’s an individual person who may have just kind of

471
00:46:45.730 –> 00:46:51.590
Nyk Danu Yoga: annoyed me, bothered me, sent me in a little bit of a huff, pushed some of my buttons

472
00:46:52.460 –> 00:46:57.799
Nyk Danu Yoga: the other way that I use this out in the world is actually, when I’m just walking down the street

473
00:46:58.010 –> 00:47:00.130
Nyk Danu Yoga: to every single person I see.

474
00:47:00.360 –> 00:47:07.470
Nyk Danu Yoga: So as a person passes me now, of course, if there’s a lot of people, if you live in a big city, you might not get all these lines done for everybody, but

475
00:47:07.590 –> 00:47:20.979
Nyk Danu Yoga: where you can for each person that passes. May you be well may you be content! May you be at peace! May you be free! Then another person that I see, may you be well, may you be content! May you be at peace! May you be free!

476
00:47:21.650 –> 00:47:25.709
Nyk Danu Yoga: So the benefit of that is, not only are you

477
00:47:25.980 –> 00:47:29.890
Nyk Danu Yoga: sending out, of course, more well wishes and empathy.

478
00:47:30.830 –> 00:47:48.639
Nyk Danu Yoga: But you’re also giving your own mind something to focus on. So if you tend to be the type of person like I do, who’s constantly thinking, planning, list, writing, analyzing, ruminating, criticizing, storytelling, itching, bitching, twitching, judging. You get the idea. This gives your mind something positive and consistent to chew on.

479
00:47:48.890 –> 00:47:53.050
Nyk Danu Yoga: because every time you see someone you’re saying the script to yourself.

480
00:47:53.350 –> 00:47:57.660
Nyk Danu Yoga: may you be! Well, may you be content! May you be at peace. May you be free.

481
00:47:58.660 –> 00:48:04.929
Nyk Danu Yoga: and of course it will soften the edges of your judging mind, and you’ll be putting that energy out into the world.

482
00:48:06.020 –> 00:48:10.879
Nyk Danu Yoga: So those are the ways that I use metapractice.

483
00:48:11.020 –> 00:48:15.210
Nyk Danu Yoga: I love metapractice. As I mentioned. It’s sort of my go to

484
00:48:15.600 –> 00:48:32.029
Nyk Danu Yoga: and please feel free to borrow my script, or you can just Google. There’s so many good scripts out there. But don’t be afraid also, if you find one that you really like, but like one word isn’t quite right like me, with Happy just to change it. Put your own word in there. It’s totally fine, totally acceptable.

485
00:48:33.120 –> 00:48:40.150
Nyk Danu Yoga: So that’s a bit of an overview. We talked about what loving kindness or metapractice even is

486
00:48:40.450 –> 00:48:49.319
Nyk Danu Yoga: we talked about. Why, you might want to do these from sort of the historical Buddhist perspective like, why did the Buddha come up with these? What are they helpful for?

487
00:48:49.875 –> 00:48:55.989
Nyk Danu Yoga: We went over some of the sciency stuff for those of you who really, really, you know, gravitate that way.

488
00:48:56.310 –> 00:49:05.879
Nyk Danu Yoga: And then I’ve talked about how I use this in my own personal meditation practice in my life when I’m on the cushion and when I’m off the cushion, and how I use it

489
00:49:05.920 –> 00:49:20.399
Nyk Danu Yoga: in the classroom with students, both guiding them to do their own self, Meta. So saying it out loud to them, and encouraging them, if they’d like to to repeat after after me for the rest of the pose, or just as a teacher doing it silently

490
00:49:20.590 –> 00:49:21.870
Nyk Danu Yoga: to each student.

491
00:49:22.510 –> 00:49:28.110
Nyk Danu Yoga: or spending more attention on one student. If they’re really struggling and saying these phrases to yourself

492
00:49:28.700 –> 00:49:36.440
Nyk Danu Yoga: as you as you engage with that student. Now I don’t stare at them in a creepy way, but you know, just bring them to mind soft eyes, maybe a hand on the heart.

493
00:49:36.780 –> 00:49:38.470
Nyk Danu Yoga: and you can go through these phrases.

494
00:49:39.920 –> 00:49:56.979
Nyk Danu Yoga: So I hope that you found this helpful both just with a bit of an understanding of what Meta meditation is, and also some of the the modern research which I’m so glad again, like I said, that they’re finally studying this, because for a while there was all about

495
00:49:57.631 –> 00:50:03.419
Nyk Danu Yoga: mindfulness, and Meta was not getting its just due. So I’m really glad that there’s so many studies

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Nyk Danu Yoga: again, I will, in the show notes link the other podcast episodes I mentioned.

497
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Nyk Danu Yoga: I will link the article for psychology today which has the links embedded for each of the studies

498
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Nyk Danu Yoga: I’m also going to link.

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Nyk Danu Yoga: I’m not going to link them, because, depending on where you are in the world, you might buy them at a different place. But I’ll also put down 3 books that I think are really helpful. If you want to learn more about Meta practice that you could buy, and that you could go into on your own.

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Nyk Danu Yoga: And if this practice really resonates with you, I would encourage you to find a local Buddhist Sangha in your neighborhood, and see if you can find a teacher to kind of teach you these practices more in depth.

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00:50:45.510 –> 00:51:14.730
Nyk Danu Yoga: Again, the last thing I want to say before we log off as a reminder is, remember that there is an order to this. There’s a reason we start with self, Meta, and the reason I keep harping on this is because I know there’s a bunch of you that are going to want to skip over sending yourself all of these well wishes and go right to everybody else, and if you just heard that and went yep, that’s me. It’s even more important for you that you stay with the self Meta, and the discomfort of that.

502
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Nyk Danu Yoga: because you cannot pour from an empty cup.

503
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Nyk Danu Yoga: and I will leave you with a quote that is often attributed to the Buddha. But

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00:51:21.720 –> 00:51:23.590
Nyk Danu Yoga: odds are it was not the Buddha.

505
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Nyk Danu Yoga: You yourself, as much as anyone else, deserve your love, compassion, and care. Okay, it has been disproven to be the Buddha. But nonetheless, it is true.

506
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Nyk Danu Yoga: You do need to give to yourself what you intend to give away to others.

507
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Nyk Danu Yoga: So for those of you that find that really challenging.

508
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Nyk Danu Yoga: There you go.

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Nyk Danu Yoga: Okay, my friends, I hope that you found this helpful.

510
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Nyk Danu Yoga: Please feel free. If you listen to this podcast regularly, and you have

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Nyk Danu Yoga: ideas for the podcast I would love to hear them. So just, you know, get at me on instagram, and let me know you can leave me a little DM, that says I’d love to learn more about this, or I’d love to hear about this topic idea and

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Nyk Danu Yoga: and I would love to do that. So anything that is

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Nyk Danu Yoga: yin related.

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Nyk Danu Yoga: or part of the practice of yin or questions you have about yin any of that, please feel free to reach out and let me know.

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Nyk Danu Yoga: This is how I get ideas for new episodes.

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Nyk Danu Yoga: Okay, my friends. I hope you have a wonderful day, and until we meet again.

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Nyk Danu Yoga: bye, for now.