Is somebody getting your goat? Having trouble with a co-worker and it's stressing you out? Take a little time to try a Metta meditation with them in mind.
Metta, a Buddhist meditation, translates roughly into English as "loving-kindness", or "altruistic, selfless love".
The chant goes:
May I be filled with loving kindness
May I be well
May I be peaceful and at ease
May I be happy
These are always great thoughts, but to learn how to focus them toward your annoying co-worker,
Repeat the phrase 4 - 5 times in your mind, with your eyes closed:
- First, thinking of someone you love - this one is easy.
- Second, saying it for yourself - you can use some loving kindness too.
- Third, focusing on some random person - maybe someone you saw in the elevator.
- Fourth, saying it with your troublesome co-worker in mind - may seem tough, but you can do it.
Sounds a little on the wacky side I know, but definitely no less wacky than freaking out on your co-worker over something petty (you may know it as the last straw). Metta lightens the dark feelings and calms you down. It makes that "goat" seem tolerable, maybe even more like a person and definitely less full of garbage.
Fit's tip: There are no harmful side effects to using metta multiple times a day, so use it whenever you need it.