The Loving Kindness and Subtle Mind exercises are both mental workouts. Their goal is not relaxation, but to expand the consciousness and enable you to access healing capabilities. They both also offer the opportunity to learn more about yourself.
The Loving Kindness exercise helps you to open your heart to others. It starts with you, and allows you to be at peace with yourself then expands be aware of other feelings and thoughts, both pleasant and unpleasant. You again bring your mind back to stillness and peace. Next your thoughts reach out to others, first a loved one who is suffering, then to individuals outside of your immediate loved ones, sending them all peace and wellness. Finally all human beings are embraced leaving you with a quiet mind and heartfelt loving kindness toward all.
The Subtle Mind exercise takes you through three levels first, The Witnessing Mind, where you learn to “impartially observe and witness the natural rising and falling of thoughts, feelings and images” (Dacher, 2006 p.73) and you are able to choose what you wish to focus on. Second, the Calm Abiding Mind, when you are able to maintain a stable, still mind. Instead of reacting, we are able to intentionally choose positive over negative emotions. The third level is Unity Consciousness, insight into yourself, access to inner healing, sustained health, and happiness.
While I was able to go through both exercises and reach a level of relaxation with both, I don’t think I reached the full potential of either exercise. Loving kindness is not foreign to me. I’m used to extending loving care and forgiveness to others so this was not a big stretch for me. The subtle mind on the other hand was a bit more difficult. My conclusion is that I’m not ready for this step. There is so much going on in my life right now with a new job (which I don’t like), school, a need for financial stability, family issues which include chronic health issues for my daughter - no quiet mind for me! I have learned I can control some of my emotions and feelings sometimes with the breathing exercises and positive thoughts and when that fails prayer. But then again, this is a process and time is needed along with practice to reach these levels successfully.
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