San Francisco is vibrating with the energy of human rights supporters. Two days ago thousands marched for same-sex marriage equality here, and a quick search tells me smaller marches took place around the globe.

Then there's the cyberworld, which is visually showing its support with various images and symbols. It's pretty moving. 

I would say that actively supporting something you believe in is a Wellness Tool in and of itself. Between building community, fostering connection, and working towards something bigger and better for current and future generations, the enriching qualities of such movements are vast.

But people's inclination to show support and to empathize with those with fewer rights than themselves also got me thinking about one of my favorite forms of meditation, called Metta, which translates to loving-kindness. It involves first bringing loving-kindness to yourself, and then sending it to other(s). Below is a snapshot (a more thorough guide can be found through the Metta Institute website), followed by a 30-minute guided video:

1. Find a comfortable position in a quiet space. Take a few deep breaths and invite your mind to be still.
2. Repeat silently to yourself, "May I be happy. May I be well. May I be safe. May I be peaceful and at ease."
3. Call to mind a person in your life (it's easier to start with someone who you care for and/or cares for you) and repeat silently to yourself, "May you be happy. May you be well. May you be safe. May you be peaceful and at ease."
4. (Optional) Repeat with other people, including those who are more difficult for you to appreciate.
5. Simply notice how it feels to invite these thoughts to yourself and to send them to others. Enjoy!

The other week I talked about reminding ourselves to "keep your eyes on your own work," a phrase I have repeated to myself numerous times since sharing, and one that others have reportedly found helpful. 

Inspired by this feedback (and the fact that it takes almost no time to try), today's Wellness Tool is an awareness mantra. A mantra is typically defined as either a phrase that's sacred and thought to invoke a spiritual power, or simply one that is repeated, so no matter what your belief system, using one can be helpful. The objective is to simply bring awareness to your thoughts, without judgment, and to greet them with a phrase. 

Now, I could go into the details of how our attachments to, judgments about, and erroneous stories created from our thoughts causes us undue suffering, but I actually don't think this would be necessary to start alleviating the ache (irritation, unease, blech) of that experience. If you have the desire to try something different, and have 3 seconds to spare, pause and repeat one of the following:

1. "I am not my thoughts."
2. "This is what it feels like to _____." (examples: This is what it feels like to worry, to have tense shoulders, to think too much, to suffer, etc.) This is inspired by Phillip Moffitt, Esquire CEO turned Buddhist practitioner and teacher whose daylong retreat I attended last year at Spirit Rock.
3. "Even though I _________, I accept myself completely." (examples: Even though I can't stop thinking about the mistake I made yesterday at work, I accept myself completely. Even though I gained five pounds, ...) This phrase (which is actually a kind of hybrid awareness mantra/affirmation) is the foundation phrase of Emotion Freedom Technique (EFT), an energy psychology technique involving tapping different areas of your body while saying specific statements. If this sounds a little too out there for you, fear not: In this context, it's a stand-alone sentence!

See how it feels to take pause and meet your thoughts with a kind and gently firm reminder. You will be surprised to find how many 3-second opportunities come your way every day...