Through the yoga practice, we try to cultivate beginners mind. Beginners mind is the state of the mind when it is pure, not biased or conditioned by previous experience, so that it can experience things completely, in a heightened state of awareness instead of our usual dullness of “automatic pilot”. A great visual image for beginners mind is an empty tea cup waiting to receive, versus a tea cup already full of water. That full tea cup cannot take very much in, and when it does it is very inefficient, as the water spills out.

Beginners mind is almost an oxymoron, as there is no "mind" in beginners mind. "Mind" includes all of your opinions, beliefs, ideas, thoughts, commenting, judging, planning -- that internal dialogue that goes on all day long in your head. The thinking mind it is so busy creating its own reality that we miss out on actually experiencing reality. When we get caught up in the stories in our head we completely lose touch with what's happening outside us.

Generally, when we approach something completely new we have beginners mind because we have no expectations, no preconceived ideas about what should be happening. We are a blank slate, and that is the most open place we can be. The challenge is to approach something you have done a million times, like sun salutations, with beginners mind. Or, even harder, can you approach someone you have known forever with beginners mind?

When we cultivate beginners mind, we go from living in dull grey to living in full color. We get out of the “could of, would of, should of” and experience the beauty of what is.

So with a boundless heart
Should one cherish all living beings:
Radiating kindness over the entire world.

-The Buddha’s Metta Sutta

“Metta means lovingkindness. In metta the heart opens unconditionally, encompassing all that is, with acceptance, awareness, and good will.”

Metta meditation is the classic Buddhist practice of focusing and directing kindness, love or positive thoughts. Inherent in this is the idea that we can consciously interact with, create, and direct states of emotion and energy. By consciously choosing to focus our awareness and our intent on an attitude of positive thought and generosity, we cultivate that attitude within ourselves and others. Contrary to our habitual notion that emotions “just happen”, this conscious cultivation can enhance both a sense of control over our selves, and a surrender to what is outside ourselves, influencing our lives.

The standard practice directs Metta first to ourselves; then to our loved ones; then to a neutral person (like your UPS man), then to those we may be in conflict with; and finally to all beings, everywhere.

For example, using the traditional phrase, you would begin by directing Metta to yourself: "May I be well, may I be happy, may I be free from suffering."
• In the second stage, your focus shifts to your friends and loved ones, directing this energy to them: “May they be well, may they be happy, may they be free from suffering.”
• In the third stage, this energy is sent to neutral people: “May they be well, may they be happy, may they be free from suffering.”
• In the fourth stage, this energy is sent to those with whom you may feel conflict: “May they be well, may they be happy, may they be free from suffering.”
• Finally, your awareness opens to include all beings, everywhere:
“May we be well, may we be happy, may we be free from suffering.”

For most of us, at least one of the five directions of metta is surprisingly challenging to practice. We may find it difficult to direct compassion and goodwill to those we don’t know, or don’t like – or maybe even to ourselves. So be gentle with yourself and take your time. Maybe you spend a year just in the first and second stages.

Metta practice recognizes the fundamental connection between us all; between our well-being and that of others; and our ability to influence the well-being of others. Choosing to foster this attitude of compassion and lovingkindess toward ourselves and others, as well as the awareness of our interconnectedness, is a very simple, yet challenging, and ultimately extremely powerful practice. Try it and watch it change your experience of yourself and your world.

For more information on Metta and related practices, visit Wild Mind Buddhist Meditation. For the full text of the Buddha’s Metta Sutta, click here.

Alignment Notes
• “Standing” on knees
• Hips directly over knees, knees hip distance apart
• Feet/shins at least hip width apart
• Lumbar spine lengthening – sitting bones draw towards the floor
• Thighs internally rotating
• Ribs and sternum lift up, chest expnds
• Elbows squeeze together to deepen backbend
• Neck long and relaxed – gaze is forward or head releases back

Common Problems and Misalignments
• Knees too wide
• Hips not over knees, but behind them (enables student to “cheat” to reach feet)
• Squeezing buttocks
• Lower back compressed – back bend overemphasized in lower back
• Neck compressed/head hanging back

Contraindications
• Disk issues
• Neck injury

Modifications
• Wall: student “standing” in front of wall with thighs touching wall; if legs lose connection with the wall, then the backbend has gone too far
• Hands support lower back - fingertips can face head or feet (towards feet preferable – deeper shoulder/chest opener)
• Blocks in line with feet (2 per side if necessary)
• Curl toes to help student reach heels (assuming proper alignment not jeopardized)
• Widen feet/ shins past hip width to help release lower back

Props Used
• Strap; Wall; Block between knees; Padding for knees

Vinyasa Notes
• Inhale--lengthen; Exhale--relax
• Preparatory poses should include those that open upper back and hip flexors

Physical Benefits
• Strengthens legs, arms, shoulders
• Deep stretch for front of body: hip flexors (quads and psoas); chest opener (pecs, deltoids, intercostals)

Spiritual Aspects
• Opens heart chakra
• Energizing; helps relieve depression
• Represents the past (if having trouble, may indicate a block re: letting go)
• Difficult pose (learn to breathe and be with fear)