Monday Mettā: Recent Episodes
Rachel Barker
I trust my body. I trust my heart. I use my body and heart as a resource.
When I’m in the throes of decision making, whether its a small one (what to eat for dinner) or a large one (how to spend my money and time) or a mammoth one (health stuff!), I tend to jump to conclusions, and then judgement, before actually listening to what I really need. Something I’m learning to do is to use my body as a resource in my decision making.
For some, especially anyone who has experienced long-term trauma, an anxiety disorder, or struggles with control issues, finding trust in our bodies and hearts is really challenging. Is my anxiety a sign that I shouldn’t do something? Or is it simply a habit of thought?
Today’s mettā is meant as a reminder that there IS trust to be found in the body and heart. As with every mettā, you may not feel it is true to you right away, but it is the beginning of an affirmation that could eventually feel like your experience.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit rachelleighbarker.substack.com
Monday Mettā
a new + beautiful way to experience Mondays
I breathe in love and contentment, I breathe out worry and fear
When we are nervous and constantly worried, we are stuck. We block any good ideas, creative workarounds, or acceptance of whatever is currently happening by focusing on pervasive worry. We’ve all heard the advice to “take a deep breath” in the midst of a panic. This is founded— it helps our body and nervous system pause so that we can think clearly.
But if we forget, which we often do, to breathe and pause, we become unable to make confident and clear choices. We leave ourselves blocked, closed to possibility.
If you believe in anything more magical than the physical (call it universal consciousness, God, higher guidance, whatever suits you), you’re aware that fussing with the granular, the discontent, or habitual anxiety makes it harder to listen to those higher wisdoms. A simple mettā, or just a pause, helps open us back up to messages of calm and clarity.
✨
So glad you’re here.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit rachelleighbarker.substack.com
I breathe in love and acceptance. I exhale peace and calm.
Sometimes we’re taught to exhale that which does not serve us. Today, I encourage you to exhale what you’ve integrated on the inhale: love and acceptance comes in, peace and calm goes out.
Keeping focused on the breath during a mettā meditation helps focus and integration. Repeat this breathing meditation a few times, breathing deep.
So glad you’re here.
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A meditation that begins at the crown and moves liquid sunshine through all seven chakras. This meditation begins at the crown and works its way down. It’s meant to soothe and calm and infuse you with golden, liquid sunshine— a stream of energizing consciousness that awakens each of your seven chakras. I hope you enjoy. Let the sunshine in! 🌞
So glad you’re here.
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May I be at home and at ease with myself. May all beings be at home in themselves.
Coming into ease with yourself means feeling at home in your body, mind, heart in all situations, even the most uncomfortable ones. It means staying centered and speaking with and living from integrity. It means connecting with what it is YOU really need and following that thread.
The other part of this mettā is the understanding that all beings are entitled to the same ease and centered balance as you are. Beings you don’t like and beings you unconditionally love are grouped here in the same sentence. Part of feeling at ease and at home in your own body is wishing that for all others. May we all feel at home in ourselves.
So glad you’re here.
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May I care for myself with compassion and love. May all others feel compassion and love.
One for you, one for the masses.
Caring for oneself looks different to different people. What is it you feel would bring you joy? Peace? Calm? What does self-compassion look like to you?
Sometimes, it’s just hand-on-heart, a few deep breaths, and the acknowledgement that you are your own best friend.
Once you’ve made that connection with yourself, shown yourself a little self love, a little mettā, send out some compassion to others. Imagine everyone everywhere getting the love they need, in the way that they need it.
So glad you’re here.
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May my heart be at ease. May my body be at ease. May I feel at ease. May all beings be at ease.
A wish and a prayer for all. This mettā works well when you can gently place your hands on your heart. Physical touch, even your own, feels good. If you’ve ever come to a yoga class of mine, there’s a strong possibility you’ll hear me tell you to “hug yourself” or “give yourself a kiss” or the like. I believe in it! Wrap your arms around you.
With hands on your heart, you can repeat these words. A release for the body, a release for the spirit, and a gift for others. When you send mettā out in the world, it reaches people. I promise.
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May I Live with Peace.
Short. Simple. Peace today.
Check in on your breath, on your heartbeat.
Remember that peace doesn’t always mean happy. It doesn’t always mean perfect. It doesn’t always mean “I got want I wanted.”
But it can mean “I’m OK just as I am.” May I live with peace.
So glad you’re here.
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