Unit 4
The loving-kindness exercise was a mixed bag for me.  Happily, I found that the person that came to mind to "hold with great love and tenderness", was my husband!  A few years ago it would not have been possible for him to be the first person into my mind; it was beneficial to realize on a deeper level how far we have traveled in the right direction. The exercise was also difficult for me.  Sometimes I get caught up on words, and because I don't feel like I have enemies,that part of the exercise through me off.  I modified it so that I thought of people that have may still have an issue with me, though I've moved on from an feeling of enemy status toward them.  It did, however, make me question whether I should reach out to one of these people...still not sure, but as I practice this exercise more, the answer will come to me.  I also found the exercise a bit difficult for my back, but know it is workable.  Just a lot of little things that distracted me, which illustrated the need for practice!
The comparison of efforts toward mental workout with the commitment needed to earn a PhD or train for the Olympics is a great way to look at things.  To the beginner, like myself, working on a meditation exercise the importance of consistency in mental workouts become clear as the mind easily wanders away.  The effects of regularly scheduled contemplative practice provides short-term benefits, which most experience on some level even on the first go round.  Research (like the Lutz study) shows long-term changes in gamma wave brain activity can occur, thereby changing our default settings toward loving-kindness and compassion. The best way for me to add regular contemplative practice into my life is by waking up at least 45 minutes than my son.  I can see huge benefits for my entire family by doing this.  Not only will it help me accomplish the inner work on myself needed to continue on the path to integral health, it will bring a deeper sense of peace into the home early in the day.
Misti