The A R T of M E D I T A T I O N

"Be present in all things and thankful for all things." - Maya Angelou 

The Art of Meditation begins each morning, the moment you open your eyes. Being aware of everything in your sight as you awake. Awakening in the morning with each breath you take and sensing your existence in this universe. That thin ray of sunlight brings warmth to your skin, where you can feel the light kissing your soul. Meditation is when each bare foot touches the floor as you get out of bed, the soles of your feet keeps you grounded with the Earth. In that moment give thanks to the sunlight that awakes your path to a brighter day. 

Meditation is being aware of the water that sprinkles on your bare skin, the warm water that cleanses your mind and soul. In that moment be thankful that you are provided with fresh water everyday. Meditation is walking slowly to your closet. You have the choice to pick what you want to wear. You can wear what makes you feel great. In that moment give thanks to all the wonderful choices that you have everyday. 

                                    

                                    

Meditation walks with you, as you enter the kitchen. Fill the kettle up with some water. As you place the kettle over the hot stove, be aware the of the whistling sound from the kettle, the sound of the water boiling. Watch the steam out from the kettle, moving freely, as it escapes and disappears into the air. As you pour the hot water into the the cup, go deep into the aromas of the tea. Let the beautiful aromas of the tea bring morning calmness to your mind and soul.

Meditation is when you slowly walk out that door into nature. Silent your mind, let the wind pass through your hair, listen to the leaves as they sing through the air, the birds chirping, the sound of purity that nature carries everyday. Feel the ground beneath you, all the beautiful positive energy rising up to your soul. Stretch you arms and welcome Everything that the Universe has to offer you. This is your present moment, this is your meditation, this is you!

 "Earth's crammed with Heaven...But Only he who sees, takes off his shoes." - Elizabeth Barrett Browning

The Art of meditation begins with you, a you that steps into a dimension of awareness. The awareness is the wisdom you begin to attain, the awareness of your existence and being with the true "self." Mediation is being aware of the true "Self",  the "Oneness" that we carry inside us everyday, that "self " that is often forgotten about, the "self" that NEVER Leaves us!!!! 

"Your vision will become clear only when you look into 

your heart. Who looks outside, dreams. Who looks 

inside, awakens." Carl Jung

In Metta. 

Dr. Sania A. 

Why does Silence Hurt?

Often people are scared of being alone in the midst of silence, because they'll get answers about themselves that they don't want to know.  - Dr. Sania A. 

Sometimes one may be scared of being alone in complete silence, afraid of walking alone, thinking alone, breathing alone.

When one steps into silence, one begins to hear the whispers of his or her soul. The whispers that can't be heard when the mind is running in the loud unstoppable chaotic world. The whispers could be the answers to problems, the whispers slowly become solutions that become consciously heard in one's mind. However it's easy to hear the whispers of the truth and ignore them, and never accept them, the hardest part is to accept that there is pain and there is suffering within.  If we keep  running and working away, ignoring the things that are toxic to our lives, we will never accept that there is something that is making us suffer.

We often walk around with a rock in our shoe even though we know that the rock is making us hurt. So why don't we simply stop to take that rock out of the shoe so that we can be free from pain? Because sometimes some people find it harder to remove the suffering because in reality that means that they really are suffering and they don't want to accept that they are actually suffering.

"Sometimes your heart needs more time to accept what your mind already knows." - Unknown

 Often what we feel in our heart we simply block it with self destruction resorting to alcohol or drugs making one feel that they can escape from their reality. But when one decides to make a choice to block what pain really lye's within the heart, that only pushes that individual many steps back from the truth.

So going back to the question of why silence hurts, because a lot of us actually get so caught up in the reality of suffering that we have cultivated on, that we forget what true happiness actually is.  Often many tell me that they find it hard to meditate and the meditation session actually creates anxiety for them and they just don't feel like meditation is the right thing for them. The truth is when we are in silence we begin to see things more clearer, we begin to see things that we have been blocking out. When I first started meditating years ago, during my meditation I would begin to cry. As time went by I became aware of what was causing me to suffer and during my meditation the tears that were rolling down from my eyes were actually me letting go of my suffering and releasing all the pain that I was carrying inside of me. It was only when I was breathing in silence did I become more aware of what was going on in my life and what needed to be changed.

Today, find a comfortable place to sit. Close your eyes. Take three deep breathes inhaling from your nose and exhaling out from you nose. Bring your awareness to the center of your chest focusing on your heart chakra. Imagine yourself encircled within a green light, a light that protects you from all the negative influences. A green light that only radiates love and happiness. Then slowly feel the energy encircling your heart, what do you feel within your heart? Perhaps there is pain, there maybe a heart break, a loss, or even happiness. Welcome that emotion! If it is pain that you have been carrying within your heart, accept that pain and let go of that pain. Don't ignore any feeling or emotions that your heart carries inside you, accept it, become aware of it and then simply let go of it. After you have mentally let go of all the heaviness that you have been carrying inside you, feel how light you feel now, now that you have let go of that suffering. Feel how much more room you have now in your heart, room for new experiences and love that will only bring you happiness. Today as you carry on with your day, allow each emotion to come into your awareness, simply welcome each emotion, accept it and let it go! 

Don't let silence hurt you, let silence make you more aware of who you are, what needs to be changed in your life, the emotions that you carry inside and what you need to let go of! 

In Metta. 

Dr. Sania A. 

Every Day Is A New Year...

“If you are motivated by kind and happy thoughts, even seemingly negative actions can bring about Positive results.”  His Holiness Dalai Lama

Now that the New Year has begun, it’s important to start it off right! Just the way  you start your mornings with a positive thought and gratitude, rest of the day seems to be a piece of cake even if u are to encounter an obstacle. With a clear mind the right solutions come to you. Think of the first day of the New Year as the morning of your every days, and think of the rest of the year as the rest of your days. Start this first year of the day with a positive attitude that follows you throughout the year, where the whole year seems easy and everything comes to you with effortless ease.

Today close your eyes, and imagine yourself standing in an open field. As you stand in that field you have a bag filled with seeds. In each direction of the universe, plant a seed of what you want to see grow in your life this year. Enclose yourself with the seeds you plant around you.  As you imagine yourself planting each seed, repeat silently in your head

                

“I AM HAPPINESS, I AM INNER PEACE, I AM LOVE, I AM IN CONTROL, I AM FILLED WITH ABUNDANCE, I AM EVERYTHING THAT I CAN EVER IMAGINE TO BE.”

As you imagine yourself planting the seeds around you, imagine the seeds growing,  where you stand in the midst of tall trees encircling you. Each tree around you stands tall and represents happiness, love, joy, abundance & peace. The tree keeps growing and there is no limit to what you deserve to have within this universe! You stand in the forest of your own dreams!

                                                           

Let go of sadness and what wasn't meant to be to last year, allowing room for happiness and beautiful things that are meant to be for this year. Make this year a year that matters, a year with unlimited possibilities achieving all your goals, a world that you never feel alone a life that you don’t want to escape from!

Happy New Year to All My Friends!

In Metta.

Dr. Sania A. 

Staying P O S I T I V E around Negativity.....

"People are often unreasonable illogical and self centered. FORGIVE THEM ANYWAY."

~ Mother Teresa 

It is so easy to fall into the world of negativity! Actually being negative for some people is more comforting than being positive. Why? Because being negative doesn't take strength, however being positive takes practice and STRENGTH!!!

Sometimes we work so hard to be positive and it can be hard to stay positive when negativity knocks on our door, breaking the positive momentum that took so long to build! 

"What you spend years building, someone could destroy overnight, BUILD ANYWAY." 

~ Mother Teresa 

When you do come across a negative/critical thinker, think of them as a weak soul lacking strength on working on their thoughts. 

Most people that are negative, lack control and discipline in their lives, hence why they naturally pull others into their pool of negativity, where they have some sort of comfort within. 

How to stay positive around negative energy:  

1. It's not you! It's them!

When a negative/critical thinker tells you that your idea or your work is not reasonable, remember that possibilities are that they most likely think that it's not reasonable or possible for them! 

 Negative people have trouble believing in themselves so it will be hard for them to believe in you.  So don't allow  their words discourage you! 

"The People That Influence you, are the people that believe in You." ~Henry Drummond 

2. It's just not You, It's Everyone! 

Don't take what a critical/negative thinker says to you. Their words of criticism and sarcasm is just not pointed towards you, they throw negativity to everyone around them! 

"If you are kind, people may accuse you of selfish motives, BE KIND ANYWAY." 

~ Mother Teresa 

3. Tune Yourself Back In!

Don't let negative energy pull you in a black hole! 

Negativity is very contagious only if you allow it to catch you! When encountering critical/negative thinkers, surround yourself back to positive energy and repeat silently, 

"I Believe in Myself, the Universe is for me,  NO ONE can be against me." 

4. Negative/Critical Thinkers love to Project! 

Next time your at work and your boss tells you what a horrible job you have done on a project, knowing that you've done your 100%. Remind yourself that perhaps your boss is having a rough day and is projecting what a horrible day he or she is having on to your work. Don't let their words of anger affect your work performance, instead work even HARDER!!

"When another person makes you suffer, it is because he suffers deeply within himself, and his suffering is spilling over, he does not need punishment; he needs help. That's the message he is sending." ~ Thich Nhat Hanh

5. Positive thinking works! 

Don't ever stop thinking positive even if someone attempts to bring you down! Always feel uplifted! Think Positive, think Big! Anything is possible when you keep yourself tuned in!!!!

 Don't forget Everyone can think Positive but some CHOOSE not to, but you have the strength to be positive and that alone makes you STRONG! 

"If you are successful, you will win some false friends and true enemies, SUCCEED ANYWAY." ~Mother Teresa 

Love. Peace. Harmony. 

In Metta, 

Dr. Sania A. 

Letting Go & Moving Forward.

"When the Heart Let's go, The mind conceives something New." ~ Dr. Sania A. 

Sometimes the hardest thing to understand is, why do the people we love the most leave us one day, and sometimes leave with out a warning sign. I strongly believe that each person that walks into our life only comes into our lives to teach us a lesson about life, and once we've learned that lesson its time for that person to leave. Remember leaving is loving and loving is leaving. If people stayed in our lives forever we would never learn how to live on our own, never learn how to walk alone, never learn how to be strong.  So sometimes when a loved one leaves could be a relationship that is over, or a loved one that has passed on,  its them leaving a blessing behind for us.When you finally have the courage to let go of someone, and that is mentally, the energy around you begins to grow in its own miraculous way. 

Think of it as this, a person that you love is gone they've left, they've moved on, why should you sit there and dwell over their absence. Instead grow on the positive memories that they have left behind, grow and learn from it. Letting go can be hard, but being stuck on something that doesn't exist anymore only brings you suffering.

When you let go of someone, that allows room for something else, something new that will have a positive impact in your life since there is nothing bad happening, everything around you is happening for the good. When you learn to let go of something negative in your life everything begins to change around you. People around you receive a different vibe from you, a vibe of liberation within, knowing that "hey that person has more room in their heart", and the universe miraculously begins to work its magic in your favor bringing all the positive things in your direction, but only if you allow it!

Today for 5 minutes, sit in silence , close your eyes and mentally let go of someone that you have lost, or let go of a relationship that wasn't positive and well being for you or even someone you have trouble forgetting about or moving forward from. Picture yourself growing on to something new, allowing the positive things in life to come your way. 

You are in control, don't be a prisoner of your own thoughts and your past, become liberated by letting go of what is holding you back in life. Accept. Breathe. Let go. Move on. 

"When you hold on to nothing, you remain nothing. Let go, where you don't hold to anything. Where only the Universe holds on to you and takes you where you're meant to go."~Dr. Sania A. 

Love. Peace. Harmony. 

In Metta, 

Dr. Sania A. 

A R T of L O V E

" LOVE AND COMPASSION ARE NECESSITIES, NOT LUXURIES. WITHOUT THEM, HUMANITY CANNOT SURVIVE." 

~ DALAI LAMA~

Namaste, 

After writing a post on the Art of Now and how to live in the present moment everyday, I just felt the need to write a post on the Art of Love. 

For many people the hardest thing to do is to understand love, to receive love and how to love themselves. We cannot receive love from others if we don't learn how to practice loving ourselves first! When practicing the Art of Love, we send out a vibe to the Universe and to others, where people around you begin to see the love glowing out from your heart and into your soul! The more you practice the Art of Love every day, love will come falling into your lap with effortless ease. 

If love is something that is truly missing in your life, the only way to receive love, is by first beginning to love yourself and then giving out that love to others. What you put out in the Universe is what you receive back. Each word, each thought carries a sound frequency and if you concentrate on making that sound louder within your SELF and letting that sound grow, the Universe listens into that wave of sound and that sound only begins to GROW!

So today lets meditate together and grow on the Vibration of Love!

Today's Mantra is the Supreme Divine of Love: 

"Om Parama Prema Rupaya Namaha." 

Meaning of the Mantra: 

"I give my salutations to the Divine Pure Love. I Welcome it's presence to manifest inside me.

1. Find a comfortable place to sit, placing your palms in your lap. 

2.Close your eyes. 

3. Take a deep breath inhaling from your nose and exhaling slowly out from your nose. 

4. Let go of all your thoughts, and repeat silently in your head, 

"May I always carry Love inside me and never part from love that knows no suffering. 

May I always carry Love inside me and never part from love that knows no suffering. 

May I always carry Love inside me and never part from love that knows no suffering. "

5. Slowly introduce the mantra, "Om Parama Prema Rupaya Namaha." 

*If you cannot pronounce the mantra, with the help of my friends ZenSpiritLight, I have posted a link below with the Vocals of Sudha from her new album "In her Name"  from the ZenSpiritLight YouTube Channel. 

Click here for OM Parama Mantra

May You all Carry Love inside you and never part from love!!! 

Love. Peace. Harmony. 

In Metta to all My Friends, 

Dr. Sania A. 

Everything Around You Is Happening For The Good...

"Whatever belongs to you today, belonged to someone else earlier and shall belong to someone else in the future. Change is the Law of Universe."

~Bhagavad Gita

I cannot emphasize this enough, how it is so important to practice the Art of Now. The more you practice living in the moment and just living for today the more you feel connected with you inner self, more grounded, importantly more peaceful everyday. 

As we hit the month of December and the holidays are just around the corner, I find that a lot of people look back on to the year. What did I achieve this year? What did I not achieve this year? December is a month filled with love and joy, where families and loved ones come together. However for some people it might be a hard time of the year,  where some might feel lonely, or not complete with their inner self. 

Some are waiting for the year to end, waiting for that fresh start, that they can get from the upcoming New Year. Some thinking how much they have to accomplish and what needs to be done for next year and already beginning to worry about the new upcoming year before it even begins! This Holiday Season,  lets not dwell over our past and not worry about the upcoming new year. Try to relax and don't sit there waiting for the year to end, waiting around for the new year so you can have a fresh new beginning. Everyday is a new a start! Every moment, every second counts! There is no beginning of time, there is no end of time. Time was never made to be measured, but yet everyday all we do is measure time. Labeling time as past and future, and then dwelling over it when really there's nothing we can do about it. Dwelling over something that is dead and worrying about something that is unborn.The only thing we have control of is, is today, which will effect how tomorrow will look like and how we will perceive yesterday as.  The only thing we need to do is, is concentrate on the present moment! When you concentrate on the present moment and practice the Art of Now you will see how everything in your life begins to flow with effortless ease. 

If we stopped the concept of measuring time eliminating past and future all we are left with is the Present  Moment, which is the essence of time, "NOW" which is your time! When you live in the present moment you only realize that everything around you is happening for the good. There is no such thing as something bad happening to you, it's your mind's perception of how you interpret the situations that occur in your life. If somewhere through out the year you lost someone, or maybe a relationship didn't work out, or perhaps going through a divorce, remember the Universe is making room for someone better! Loving is leaving and leaving is Loving. Maybe you are upset that you lost your job this year, or didn't get that promotion you wanted, well guess what that promotion wasn't meant for you yet, and losing that job is because, again the Universe is making room for something better for you in which you will thrive higher in. The Bhagavad Gita, The 700 Verse Hindu Scripture states, 

"Whatever happened in the past, it happened for the good; whatever is happening is happening for the good; whatever shall happen in the future, shall happen for the good only. Do not weep for the past, do not worry for the future, concentrate on your present life."

~ Bhagavad Gita ~ 

So this Holiday Season, the only present you should be anticipating on is the Present of Now and Nothing else! 

Love. Peace. Harmony. 

In Metta To All My Friends, 

Dr. Sania A. 

Having A Depressing or A Bad Day? 5 Quick tips to Reverse that!

"Happiness is when what you think, what you say, and what you do are in Harmony" 

Mahatma Gandhi 

1. Think Happy and Carry happy thoughts. 

When you're fighting against depression or a bad day it is easy to think negative and continue to be in the deep dark whole of feeling down. If you believe that your thoughts can come true, then begin to carry happy thoughts even if it is extremely hard, have faith in yourself that things can changes, happiness can return. Go back and think about when you were the most happiest. Go back to that reality for a minute or two. Close your eyes and imagine yourself back in that happiness. Carry that happy moment with you today Every time you catch your self with a negative thought go back to that happy thought.

2. Hear Happy, See Happy you Will be Happy. 

 Often when people are sad they revert to sad music, sad movies anything that they can relate to increasing their heaviness of their hearts and the pain. When you recognize your emotions and you are feeling down listen to something more refreshing and uplifting. Stop your self from listening to that sad song. Watch a happy comedy movie that will make you laugh for an hour two. Remember folks what we surround ourselves with  is what we carry in our minds and carry through out the day!

3. Be Happy in Silence . 

When you begin to feel that rush of emotions coming your way, take three deep breaths and close your eyes. Let go of every thought, relax every muscle in your body. Tell yourself silently carrying a smile on your face,

 I am Happy And I only carry the cause of Happiness Inside me. 

I am Happy And I only carry the cause of Happiness Inside me. 

I am Happy And I only carry the cause of Happiness Inside me. 

4. Live in The Happy Moment.

 Somewhere through out the day, take some time out and put that cell phone away, hide that laptop in your closet. Lose your self in the concept of not measuring time. By doing this you actually begin to realize how great you'll feel just living in the moment. That could be cooking dinner and listening to an uplifting song. Take a nice warm bath and light some candles, go outside and go for a walk. Serve yourself and Love yourself. You are very important and don't forget about yourself.

5. Talk Happy and You'll be happy 

When your having a bad day and everything just seems to be horrible, we often like to share how miseries with others. By doing this we are only feeding those bad thoughts and increasing negativity. Next time you feel upset stop your self and talk about the good things that are still yet to happen,  precious moments you still look forward to. Its really easy to think negative and talk negative. When your having a bad day talk about something happy and positive to distract yourself and slowly change your thought patterns. 

"People Are Just As happy As they Make Up their Minds To be." Abraham Lincoln 

Love. Peace. Harmony. 

Dr. Sania A.

Is Anxiety Woven into your soul? Let's Meditate it out together!

"When You realize how perfect everything is, you will tilt your head back and laugh at the sky." Siddhartha Gautama 

Namasté,

Been getting a lot of positive feedback from my previous posts and its only appropriate that I take some time out and talk a little bit about anxiety and how we can meditate out together!

Anxiety can take over our lives and hold us back from loved ones and hold us back from what really matters. The Buddha stated,

“To enjoy good health, to bring true happiness to one's family, to bring peace to all, one must first discipline and control one's own mind. If a man can control his mind he can find the way to Enlightenment, and all wisdom and virtue will naturally come to him." 

 Anxiety is just a reflection of our thoughts, a dark shadow that we create within our minds. Anxiety is one the causes of suffering. We should all remember that our mind does not control us but we control our mind. We are what we think, so if we can change what we think then we can cultivate in the positive channels within the Divine source of the Universe where we can find peace.

So how can we change our thoughts? With meditation, so lets meditate out that anxiety together, and live a peaceful and serene life that we deserve to.

1. Find a comfortable place to sit, placing your palms on your knees.
2. Take three deep breaths, slowly inhaling from your nose, and slowly exhaling out from your nose.
3. Slowly and mentally say:

May I be Free From Anxiety and the Cause of Anxiety. 

May I always be In control of my thoughts that only bring me happiness. 

May I carry positive thinking with me everyday that knows no negativity. 

May I be healthy where I am Always In Control and free from Anxiety. 

4. Take Another 3 deep breaths, slowly inhaling and exhaling from the nose. 

5. Again Repeat slowly and mentally in your head, 

May I be Free From Anxiety and the Cause of Anxiety. 

May I always be In control of my thoughts that only bring me happiness. 

May I carry positive thinking with me everyday that knows no negativity. 

May I be healthy where I am Always In Control and free from Anxiety. 

6. Once again for the last time take three deep breaths inhaling and exhaling from your nose. 

7. For the last time repeat slowly mentally in your head: 

May I be Free From Anxiety and the Cause of Anxiety.
May I always be In control of my thoughts that only bring me happiness.
May I carry positive thinking with me everyday that knows no negativity.
May I be healthy where I am Always In Control and free from Anxiety.

You Can repeat these mantras first thing in the morning before you start your day and right before you end your day. Before you take your lunch break at work just take 5 minutes and repeat these beautiful mantras to your self!!! Repeat them on your way to work or on your way back from work! Whenever you need to repeat them, carry these words with you to prevent that Anxiety that shouldn't control your life! 

 I hope this post is useful to all of you that are suffering from anxiety, please do share your feedback. Don't forget to share this post to others who you know that will benefit from this mantra meditation to eliminate Anxiety! Hope you all have a beautiful day! Om Shanti Om! 

In Metta to All my Friends. 

Love. Peace. Harmony. 

Dr. Sania A. 

Suffering & Practicing Metta

"Most of our troubles are due to our passionate desire for attachments to things that we misapprehend as enduring entities." 

~ His Holiness The Dalai Lama~

Suffering is the ultimate lead to depression, the reason behind why an individual cannot find happiness. The Buddha stated, "You lose what you cling on to."

The Buddha's first teaching about Dharma was the 4 Noble Truths: 

1. The truth of suffering 

2. The truth of the origin of suffering 

3. The truth of cessation of suffering 

4. The truth of the path leading to the cessation of suffering. 

**Reference: "In My Own Words An Introduction To My Teachings And Philosphy." His Holiness The Dalai Lama. Edited by Rajiv Mehrotra. Hay House, Inc. 2011. 

The Pali Word for Suffering is Dukkha. Why do we suffer? What causes suffering? How do we end suffering? How do we stay on the path of not suffering? 

We suffer because of attachment, anger, anxiety, desire and disappointment. 

We suffer when we cling on to something or even a person and then one day have to lose that material wealth and that person, since life is constantly changing. When we are not serene and patient we lose our temper during stressful situations and that can make us suffer. When we worry about the future and dwell over the past we get anxiety and suffer. When we desire something and don't receive it in return it leads to disappointment which leads us to suffer. The pattern goes on and on! 

If we can recognize what is causing us to suffer in life, whether it is attachment, worrisome, anger or disappointment we can slowly begin to eliminate the cause root of our suffering. 

Somewhere along our lives we all can become victims of suffering and let our lives slip away in the wrong direction that can put us behind in life. I would like to mention after many years I have realized there is no such thing as wasted time, its only lost time! Don't forget that!

When we can recognize that we are suffering or just simply don't want to become victims of suffering, one should practice the Art of Metta. There is a way to end the suffering of anxiety, anger, disappointment that one may be carrying inside them. Now some of you are probably wondering what is Metta? And maybe some of you are like "Yes I know What Metta is!"

Metta is the Pali word for Loving-Kindness. The Tibet Buddhist traditions teach the essence of how and why we should practice Metta. In simple laymen's words Metta is the practice of giving kindness and love to yourself and to others. Often it is hard to give love and kindness to our selves. If you can think about the root of your suffering perhaps it could be an anxiety provoking situation, a person that may come across as your enemy, or even something or someone that you may be attached to and be afraid of letting them go, give love and kindness to that suffering.

When you convert suffering to happiness that is filled with love, then there is no enemy within you and no one from the outside world can hurt you. It's like what I mentioned in my previous posts, If the Divine source of the Universe is for you then who can ever be against you?? The more you practice on meditating and giving love and kindness to others, to your your enemies, and to the the root cause of your suffering, soon the enemies will become our friends, the suffering ends and slowly our life begins to flow in effortless ease.

So the next question that arises is, how do you practice Metta? It's very simple. Every morning before you start your day give Metta (Loving-Kindness) to others and your self. You can start off by saying:

May all Beings be happy. 

May all Beings be healthy. 

May all Beings be free from danger. 

May all beings live at ease. 

If there is a person that you have had a difficult time with or maybe a person that may come across as your enemy or even a person that you have trouble letting go of, say there name and repeat :

May you be happy. 

May you be healthy. 

May you be free from danger. 

May you live at ease. 

Lastly don't forget to meditate on yourself and offer Metta to yourself. You can do this be repeating: 

May I be Happy. 

May I be healthy. 

May I be free from Danger.

May I live it at ease.

From my own personal experience with practicing Metta I find that, 

1. I am Able to fall asleep a lot easier!

2. Wake up in the morning filled with energy!

3. More concentrated and focused through out the day! 

4. Importantly, carry this sense of peace inside me! 

5. More aware of the small things in life that are just as important and beautiful!

If every day for 5-10 minutes if we offer Loving kindness to others and ourselves slowly we only begin to see everyone as one and love them just as they are. When we cultivate how to love our selves and fulfill our own needs we begin to see peace in others and accept everything as it is. Remember life is always changing that is inevitable. When you begin to practice Metta, everything in the Universe begins to favor you because there is no enemy within you. 

In Metta. 

Love. Peace. Harmony. 

Dr. Sania A.