The Buddhist Metta Sutta tells a story about 500 monks who went into the jungle to practice meditation:

Approximately 500 monks who had gone into the jungle to practice meditation were disturbed and frightened by certain spirits. Whereupon they returned and reported the matter to the Buddha. The Buddha then advised the monks to return to the same place, armed with the sword of Metta (loving-kindness) for their protection.

The monks returned to the jungle and radiated their lovingkindness to the jungle and those spirits. Thereafter, they continued with their meditation without any hindrance. These same spirits who had earlier created disturbances later repented and paid their respects to the monks.

This is, therefore, an important Sutta to recite and radiate your loving-kindness to every living being. By doing so, you can overcome any disturbances, find peace and happiness, and help others live peacefully by practicing this great virtue. (From the book, “Daily Buddhist Devotions, by Venerable K Sri Dhammananda.)

Lately, I’ve been practicing a loving-kindness meditation at night, before I go to sleep, or in the morning before I get up. Here is the meditation:

Loving-Kindness Meditation:
To begin, you can sit or lie down. When you are comfortable, take a deep breath. Feel your breath expand the body, and then relax. Focus on the words “loving-kindness” in your heart (chest area). At first, do not think about sending loving-kindness to anyone – just feel the love in your heart. Let there be space in your mind. After a few minutes of focus, you can expand the loving-kindness to yourself, your family and friends, pets, and all living beings. You can close the meditation by bringing your palms together, creating a sense of balance in the body. Or you can rest your hands on your chest.

In this turbulent world, how do you keep calm and loving? How do you protect yourself from outside energy and influences? Please leave a comment (see above near the title).