To Call Forth The Stars

The night spreads to a blanket
of stars and moonlight.

We lie on our backs in devotion
to the sky.

All is quiet in this temple.

Opening your hands...you reach
into the night -
as if to call forth something greater
than ourselves.

And the grace of this simple
gesture -
punctuates a silence
deeper than we both can know.

And into this void...we cast our
prayers.

 

 

 

~

It's the void, the gap between thoughts where prayers fall

holy. Wish in silence. And accept the grace life

holds for you.

 

 

Peace,

Eric


Insurance

I'm looking for insurance - health insurance. Mine ran out with my divorce. It's very expensive and complicated and that confuses me. I can buy a month worth of cigarettes for less then I've been quoted for monthly insurance fees. Except for the peace of mind for family members I believe I would skip insurance all together and take my chances with the running, lifting, vegan diet and meditating - you know - health. I think over all I would feel more assured - and less confused.

Meditate

Enjoy silence.
Relish internal stillness.
Between every thought is a gap...a holy
space of restful awareness.
Find it.
And simply Be.


Peace,
Eric

The Nature Of A Touch

 

 

 

 

 

There is only this
touch.

It's how we see...

As our eyes reach in a slow caress of
light...reflected by the fullness
of our desire.

We hear...

With the gentle stroke of whispers
falling soft across the
ears.

We inhale the fragrance of the world in a
long embrace of pleasure.

We taste...

With a subtle understanding of all that
passes through the lips.

It's how we touch.

As if we are the fingers of the
soul...and heaven waits
beneath the senses.

There is only this
touch...

And all we ever need to
do...is reach.

 

 

 

~

We simply have to Be.

Through our senses we experience the world...and yet too the world

draws near for the taste of us.

Nothing is far nor beyond the stretch of

soul...we reach....and the Infinite

absorbs us in its

touch


Just Words

A little late getting here to write tonight...way past my usual time and have nothing planned and can't think of much to say. But I did have what seemed like a casual reminder from a friend today -"just words on paper (or a screen)" and again those few words became very freeing to me. Write. Simply write. The meaning is in the act and not the words alone.
In fact - this post may mean absolutely nothing to
those whom may read.
Yet it means the world to
me.


Peace,
Eric

Race Review - (Done differently) Hashawha Hills 50k 2013

Today was Hashawha Hills 50k - in the mud, the ice, the misty sleet. Several stream crossings to total soak the legs feet and legs (at least it temporarily washed the mud off) and lots of hills of all different sizes. It was a tough course and a tough day.
Oddly enough I actually felt like quiting several times. My mind was having a hard time releasing stress and my heart wasn't in it as it should have been. I didn't quit. Of course on the second loop several miles from an aid station - it's not much of an option. Until you get to an aid station no one's going to get you out but you. And that's how it should be.
I did enjoy the scenery and the people. And the effort. And yes  - even the moments of doubt and discomfort. Because I'm here now, warm, safe, comforted and comfortable - and I'm better for what I've accomplished and what I didn't give into. But something more - I'm better for my time in on the trail, immersed in nature and the soothing truth that it offers. As all else fades - that alone will stay with me.

A big thanks to all who volunteered on a cold and wet day, Race Director Alan Gowen and the VHTRC!

Peace,
Eric

Joy

Let joy be your guide.
Passions fade and luster falls from past collections of
what once was held dear.
Only joy remains.
Deep...the undercurrent of
our emotions -
Joy is the compass to the truth of
all happiness.

Peace,
Eric

Grief

There's always a little something left...a new depth to our pain left unexamined until the fate of time and loss brings grief again to new exposure. And it's never easier through the pain of before. Grief doesn't gift us with that - with the numbness of once hurt and hurt now again. It's always new. And it's always ours- so personal and raw and giving in its relentless gnawing of our soul. No, the gift isn't the acceptance of pain - it's the pain itself and the exploration of new depths brought to light to our compassion. Pain and grief tear the callous worn thick by life and births a new skin of hope. Pain is the gift - cherishing ourselves in the light of compassion is our acceptance.

Peace,
Eric



Running Plans

A couple of big weekends are coming up - this weekend is the Hashawha Hills 50k in Westminster MD. This was a fun race last year but unfortunately not everyone made it in do to the new lottery system they have in place. I'm not a fan of lotteries for smaller races. But I made it in and hope to make a fun race out of it none the less. The next day I will head to Fredericksburg for a Half-Marathon on the Dahlgren Trail I did this race two years ago in it's a beautiful course. I should enjoy it even more as I am planing on running it pretty slow after the previous days 50k. From there I have a week to recover and be ready for the Seneca Creek 50+ (34-36 miles) in what might be my last 50k before the 100 in April. This was a painful slow race for my last year due to general fatigue and the mud - there was lots and lots of mud. I imagine that conditions will be much the same. So plan on hearing about the mud. The day after I plan on another 10-15 miles and a tough week following leading into another 30 mile Saturday run with a 15+ the following day. Then I rest. But not for long - still another month of hard training for the 100. That's the plan and stay tuned to see how it goes!

Thanks,
Eric

Art

I was exchanging emails today with an old friend - a very talented musician who is producing music not currently enjoying playing time on the radio. It's music of the soul - meant to lead the listener deeper inwards while expanding the heart outwards in love and gratitude. It's Classical Music of our times. Both of us have yearned for a wider audience and both of us know that we produce art for the sake of the soul and nothing else. The audience finds the art. The sole job of the artist is to keep the channel clear to the Divine - and to simply listen.

Peace,
Eric

What To Do....

What to write about? When facing a blank screen (or page if we're doing this the old fashion way) and no topic comes to mind or feeling uninspired - what to write about? I think maybe plenty of people give up (at least daily) blogging or journalling because of that uninspired feeling and the looming emptiness of the the blank screen. My solution - just write. It doesn't have to be about anything or have any meaning other than what we assign the words. It only has to please one person - you. Even if we're posting it online - it's ours. Our singular spark of instantaneous creativity. Here's what I do -
1. Sit.
2. Invite the Muse (simply ask for words to find you)
3. Write.
4. Don't censor (at least until finished)
5. Thank the Muse.

And so I'm done - thank you to Muse and audience.

Peace,
Eric

Worth It

Today was a day where my normal routine just didn't seem to come together. Maybe not too different than normal but things felt hectic. Two things I won't miss and that I know will help me is writing and meditation. Writing will force be to slow down - to focus a bit on something "outside" of myself. Ironic as writing is an "inside" job. Yet even for a few moments I am focused on a creative aspect of life and not caught in the hectic pace of day to day affairs. It's worth the few moments of pause.
Meditation is stepping outside of time itself. I usually meditate 2-3 times a day for anywhere from 10 to 30 minutes each time. Sometimes it may be as little as 5 minutes for a session. Every minute and each session counts. When I make the commitment to sit it literally resets the "panic button" within and I soon return to a less hurried and more easy going state. Without fail. Make these two commitments for yourself - in whatever way brings peace - painting, sketching, journaling to prayer work, cloud gazing, spiritual reading. But make the commitment. Your worth it.

Peace,
Eric

The Herd

Sometimes I think our lives are too comfortable - certainly not everyone of course. There is great suffering in the world. Yet for the vast majority of us this goes unnoticed and no action to change it takes place. We live a life filled with distractions -parades for football teams on city streets where homeless are shooed away. Eating flesh from tortured animals while polluting our health at the same time. Denying others the same rights we take for granted. None of it makes sense. It doesn't make sense to me at least and it worries me that it may make sense to others. Or it's ignored. I often feel out of place and alone. And yet I'm not - I think we all question ourselves, our lives and the role we play in the world at large. I think we also quickly sweep these thoughts under the carpet of our minds. We sense the lonely places they may lead to - and it scares us. Perhaps it's better to be part of the herd? I know that I've spent a lifetime questioning my place - at once cursing the herd from the inside and running silent from without. Yes, it's lonely on the outside, asking question best unheard and thinking thoughts better left unsaid. It's also the only place we ever truly feel alive. It may be worth the price we're asked to pay.

Peace,
Eric

Last Argument (Warning Vegan Rant With Graphic Images - I won't be offended if you skip it)

  
The picture above is not the equivalent of this -


And this -

is not the same as


I shouldn't have to make this point but it seems that I do - the last argument in the great debate of vegans Vs. meat eaters is that even plants feel pain. I won't argue that, although without a central nervous system it may be a bit harder to make that argument scientifically. It's hard to argue with this though -

Yet many do.

I am less against meat eating the I am against animal cruelty. I am happier and healthier as a vegan and I believe that most if not all would be so as well. People who haven't thrived on a vegan diet have (usually) not done their homework. I see more people thrive on this diet then I do those on the Standard American Diet and sadly when I take my 86 year father to the kidney specialist and see first hand how high protein consumption affects so many in their later years I am doubtful that those promoting the high protein dietary trend will be happy with their own long term results. I could be wrong. Actually I hope I'm wrong - I wish everyone a happy, healthy and fully fulfilled life. And by everyone I mean all beings - like the animals being tortured above. Tortured so some can eat a certain way. Selfishly. Simply because they want to and don't wish to think of any consequences. It doesn't have to be this way. It never used to be this way. Do you think when God gave us dominion over the animals He meant this -

Or this -


Those chickens were still alive by the way.

Make the argument that man is a natural meat eating. I won't argue (though I might debate) Tell me you hunt to help provide for your family and I might even share hunting tales from my families long history of hunting (and farming) The vast majority of hunters I know look for clean kills and abhor cruelty and trophy hunting.
But don't tell me my salad is the equivalent of this -


Because we all know it isn't.

Peace,
Eric

Happy Valentine's Day

Happy Valentine's Day.
It is a day of love.
A day to recognize love and to
honor love.
Perhaps no other human in modern time has embodied this spirit so well as Mother Teresa of Calcutta. Her commitment to love - in loving the Christ she recognized in everyone was unshakable. And yet in her great strength she inspired countless others to rise above their own perceived limitations in offering and receiving love. A favorite quote -

“Let no one ever come to you without leaving better and happier. Be the living expression of God's kindness: kindness in your face, kindness in your eyes, kindness in your smile.”

A religion could be built on these words alone.
Perhaps a religion should be
demonstrated by our
own commitment to living these
words.

I'm willing to start.

Peace.
And love,
Eric



Signpost

I have often talked about signpost - telling little mysteries that show us we are heading in the right direction. Often during the major shifts in my life I have been given clear signpost that have offered great comfort. And just as often I have missed or ignored signpost that would have saved me grief and showed me that I was indeed not as lone as I sometimes thought. I think the key with signposts is in being clear on what we want (or where we wish to go) and maybe just as importantly what we don't wish to attract into our lives. It's important to know what we don't want and what we won't )or will no longer) settle for - not in a negative fashion - we won't dwell on the past. Yet we will be clear on the positive impact of negative circumstances or people. They too are signpost and show us the results of the prior thinking that has lead us here. It's these encounters that allow us to make a shift in thought and consciousness and travel a brighter path. It's important to bless these signpost for the positive purpose they serve - bless them, thank them and then release them. They have served you well and are no longer needed. New signpost will now lead the way. Look for them.

Peace,
Eric



 



Race Review - Mid MD. 50K

Saturday (2/9/13) was the second annual Mid Maryland 50k held in Rockburn Park and put on by Bulls Eye Running. Bulls Eye Running is a local organization that offers races and coaching programs. They offer top notch services for races and runners. Race Director Phil Lang is a life long runner and coach and knows what a race and racers need and want - from great swag and awesome sponsors to challenging courses and unique events I always come away impressed. I've mentioned this before in other race review and I'll mention it again now - every event held by Bulls Eyes seems like a big city race with a local, family feel to it. A perfect combination. A big Thanks To Phil, his family, all the volunteers and the sponsors.
The course was laid out the same as last year -5 10k loops for a 50k total. Elevation wise it isn't a challenge but there are some technical aspects to the trails that can catch a runner by surprise of they're expectation easier trails. Still, it can be a fairly fast course. Last year, in wet, snowy and epically muddy condition I went under 6 hours for the first time. This year - cold and windy - but no snow and slightly less mud (muddier as the day went by) I managed to best that by over 12:00 -4:42 and some change. Really strong run for me and more importantly I did my best not to really race it - I won't to run hard yet ever race until the C&O 100 is a "fast" training run. So I'm pretty happy with my time and most of all of my recovery. Fueling seems to be improving as well - so maybe I'm actually learning something?
All runners received awesome Brooks Race Vest that will be worn for every race that weather permits. 50k finishers also received a Throw with the race logo on it. Unique and practical - these are details that are really appreciated in race amenities. Every looped passed under the pavilion where all sorts of food and fuel was offered. I stuck with fruit (dates, bananas) and one gel (Vega) and one Cliff Chew which worked great for calories and electrolyte replacement. Oh, I also had a strategically timed small cup of Coke for the calories and caffeine and to possibly help any stomach issues (which thankfully I didn't have) that is new for me and I don't drink soda or coffee so the caffeine and sugar definitely gives me a rush. I save it for the second half of races to avoid any potential drop afterwards as well.So far so good although I do dislike using soda.
And that was the race - a perfect day and a great event.
I'll be back next year and hopefully for years to come - it's a nice way to kick out the mid-winter blues. Again a big thanks to Phil and his teams and thanks for reading!

Eric

Does God Have a Hero?

When you close
your eyes
and see God
within,
You are Gods Hero.

When you open your eyes
and see God in everyone,
You are Gods Hero.

When you let anger pass you by,
with a smile
upon your lips,
You are Gods Hero.

When you hold love
in your heart
and peace within
your mind,
You are Gods Hero.

When you behold
the beauty of a
flower
and feel the kinship
with all living things,
You are Gods Hero.

When you look at someone
who is different,
and see only how you are alike,
You are Gods Hero.

When you feel more joy
in helping another,
than you do
in your own personal gain,
You are truly Gods Hero.

When you here
the true name of God
in every mans religion,
You are a Hero to God.

When you can hear
the silent voice of God
in the wind,
the birds,
or even the
roar of a crowd,
You will hear God
calling You a Hero.

When you take time everyday,
for silent communion
with God,
She listens and You are Gods Hero.

When you can see
beyond appearances
and have the wisdom
to see Gods truth
that we are all truly One,
Again,you are Gods Hero.

When you have compassion
and love for
All,
even those with whom
you may disagree,
You are a Hero to all mankind and to God.

When you know
that forgiveness is blessed
and forgive all,
No matter how large or small
that trespass against you,
You will be Gods Hero.

When you give love to all,
holding none back,
you will know love
for yourself,
for God,
And you will be Her Hero.

When you demonstrate patience
with others
and see Divine Good
in everyone and every event,
You will have learned to see God everywhere,
and you will be Her Hero.

When you trust in God
with all your heart,
Knowing that the Universe
is formed from Love,
your trust will pay off
with love,abundance,joy,
And the knowledge
That you are Gods Hero.

When your desire to know God
is so great
that in desperation
you finally give up searching for Her
where She never has been found,
You will find Her
where She has always been,
Watching,
Waiting,
Within,
Ready to welcome
Her Hero Home.

 

 

~
From my first book of the same title - I wrote this in 1999. At the time I needed a direction, a purpose and longed for a sense of Divine guidance. Even with a mission if we're lacking in a purpose larger than ourselves we will in time find ourselves adrift. This poem gave me purpose. It gave me guidance. This poem and the little book that followed was some of the most effortless writing I have done - the words were there - I simply listened and recorded what my heart has always told me. There are some changes I would make in the book itself - through the years I feel perhaps I have learned to listen a bit better to what my spirit knows. I would liked to have included more detailed instructions on how to meditate - yet the message itself remains the same to me. It remains my mission and purpose. To live for something beyond my self.

Peace,
Eric



Recovery

What we do after a race is just as important to the training we do leading up to it. Proper nutrition is a must. For me that means to immediately replenish my glycogen stores - especially after a longer race. It also means some protein - but not specifically. Meaning that I don't use a protein sake or make any undo effort to add protein to my meal. After yesterdays race I added greens to my smoothie (bananas, dates and blueberries) the greens provide a little extra protein along with some vital minerals that are much needed after a race as well. The blueberries by the way are great for reducing inflammation. Protein is needed for recover - it helps repair muscles broken down during the run. Yet too much (even plant protein) can overload the kidneys that are already strained from the long race. Speaking of which - hydrate, hydrate, hydrate - after a race. This alone will make a great difference in how you will feel the next day. Next comes an ice bath followed by a hot shower. This helps reduce inflammation and speeds recovery. I usually only do an ice bath after a very long run or race or an extremely tough workout. Then it's the foam roller, some light joint mobility to get the blood flowing through the overworked areas and maybe some band work as well. I'll also do a leg dumb - laying on my back wit my feet against a wall. This helps flush lactic acid from the legs. I've been using magnesium oil (topical) and this seems to help recover as well. Sometime after I'll have a glass of tart cheery juice to again reduce inflammation and aid recovery. And lastly it's a hot Epsom salt bath. I've read pros and cons of hot baths and Epsom salt but it really seems to help me (eases sore and tired muscles) and helps me sleep at night. Oh, actually - that's the last thing - SLEEP. And plenty of it.
There it is - my recovery plan.
If there's something that works well for you please share and let us know.
Thanks!

Eric

Day Like This

Today was the Mid Maryland 50k - a race report will follow tomorrow or the next day but for today I just want to comment on hard effort. Sometimes it's good to let things go and just run - no agenda other then the joy of motion. That's what today was about and the effort paid off for me with a PR. I guess I should say one of the payoffs was a PR - regardless the fun, happiness and surrender to each moment was the true pay off. I love races like this. I love days like this. They happen only when we're willing to just let go. Today I was.

Peace,
Eric

Vegan Diets Don't Work (According To No One)

In a conversation earlier today a friend proclaimed (once again) that a vegan diet doesn't work. She knows it doesn't because....well....actually I'm not why why she knows this as she's never been a vegan and it's doubtful she has ever gone more than a few meals without some kind of animal product. But she seemed pretty sure and who I am to argue - I've only been thriving on a vegan diet for three years now. Issue free. Of course some people do and will have issues on a vegan diet - it's not surprising - it can be done wrong. Yet look at all (ALL) the issues produced by the Standard American Diet - or even the not so standard but still animal product heavy diet. That information isn't hard to find. For the scientific data Google Diseases of Affluence. For the less scientific just go to any Mall food court. People wish (or need) to defend their addictions and will do so to the bitter end (for most) but that doesn't make it so or true. It just makes them wrong. I have said often that perhaps not everyone needs to should go vegan - everyone should however be responsible for where their food comes from - they should bear witness to the senseless cruelty, the soul dumbing horror inflicted on animals for the sake of their pleasure. Their health care should reflect the cost of their choices - the same as smoking or any other addiction. And they should pay accordingly. I think there can be a sensible approach to diet for the non-vegan - local, as cruelty free as possible and still predominately plant-based. It's worked for most of the world for the best part of history. Even the celebrated Native American hunters of our past were mostly plant eaters. Google that too.

Peace,
Eric

Steady, Fun, Relaxed

Saturday is the Mid Maryland 50k -a fun race that I did well in last year. This year there's other priorities at stake and mainly that's the 100 mile race in April. The goal this week is to have fun, do well but above all - train, not strain.I can run hard and I can compete yet I also must hold back from an all out effort. Hashawa Hills 50k in two weeks after the Mid MD event and Seneca Creek 50 the week right after that - lots of big runs leading up to the 100 and there will be lots more big races after - those (CAT) I'll race hard. So that's the plan for Saturday - steady, fun, and relax. That can take a runner a long ways.

Peace,
Eric

The Breath Of Saint Franics (Speak To Me Of God)

As the almond tree touched by the
breath of Saint Francis...

I lie in your embrace.

"Speak to me of God..." He whispered to
the tree.

The tree spoke in flowers that
blossomed in the barren
scape of winter.

"Speak to me of God..."

Your fingers whispers as the
breath of Saint Francis.

And in the depth of a winter that
parts only to your touch...

I do.

 

~

 

When Saint Francis came upon a barren almond tree in depth of winter he paused before it and asked the poor tree to speak to him of God - and touch by breath and words and something still more - the tree blossomed and showered the earth in the warmth of its eternal spring. Always renewed, reborn to a sense of wonder - the language of God. Today, tomorrow...speak to me of God.

 

 

Peace,

Eric

Little More on Visions

Recently I wrote a little about seeking visions - it's the "why" of ultrarunning - whether we realize it or not. I'm sure of this for me and I believe most activities in my life have been about searching for the transcendent - ultrarunning perhaps being the accumulative of all the years of searching. It's a perfect blend of nature and effort and surrender and in the end - the relinquishing of ego. It's why I run and - it's what I'm searching for.

Peace,
Eric

Basics

I'm a big fan of basics. And of keeping things simple. Of course having said that I must confess that I have a tendency to complicate my own training. I add things on - somewhat needlessly in most cases. I'm also a big fan of movement and often I find it difficult to limit the amount of movements within my workouts - even when I know better. That's why I find a core basic program - no more then three exercise works so well - it leaves a little room to "practice" some lifts and movements that may be fun and interesting but aren't worth the investment (at this moment) to pursue seriously. I try and limit myself to two sets of (usually) low repetitions so that there is little interference with my recovery between workouts and running. Ultra running has taken a toll on my over all strength (from a strength athletes perspective) and that was hard for me to deal with - I wanted my former strength AND the endurance and speed of a ultrarunner/distance runner. It wasn't happening and wasn't going to happen (not that it might not for some lucky, more fortunate others) However I do know that I can be a strong(er) ultrarunner and that this strength will have great carryover for the tough course I often find myself running. So (for me) strength training is essential. Too much and too often though and there's a price to be paid  - especially in taxing the overall system of the body. So it's stick with the basics. Bare minimum. Fight the urge to add on (too much).
Here's a simple program:

Pushups -2-3 sets of 20+ reps
Kettlebell swings - same as above
Plank - hold for 1:00

Or
Deadlifts - 2x5
Overhead press - 2x5
Goblet squat - 2x5

Basic. Effective. And room for a little add on.
Just some thoughts.


Peace,
Eric

Enjoy The Game - Then Get Out And Do Something

I hope everyone enjoys the football game to night regardless of who you're rooting for - as a (near)Baltimorian I hope for a Ravens win. Honestly though I haven't made it through a whole football game in a number of years. I appreciate the athletes and have always liked watching anyone athlete who is exceptional at his/her sport perform. But as a game it doesn't hold any magic for me - even when I played it myself. I much more prefer to watch an individual athlete overcome an obstacle - be it themselves, a weight, a distance or clock -even another opponent. It's also what I love to do myself and that's another important point - few of us play football. It always us one step away, forever a spectator. I would rather run - and then watch a runner struggle through that same same distance on a world class level yet now I've shared a bit of that struggle myself. Different level - same struggle. Football...it's just not the same. If it's your thing - then today is your day and enjoy it fully. Be careful what you (and how much) you eat and hit the trail, road or gym hard tomorrow. Make a vow to perform on your own, at your own level - but at least you'll be performing.

Peace,
Eric

Winter

Winter has been a little tough for me this year - it seems to have grown a bit more difficult every ear - well at least since my mothers death. It's a beautiful time of year - a time of deep stillness in many ways. Running in the woods on a solitary trail - every sound is hushed and magnified at the same time it seems. It's magical. And yet somehow lonely - insular -even among friends I have a feeling of isolation during winter. It's a season of contrast. And a season of hope. Each day I try to take as presents itself and wonder at how it unfolds. On successful days I become part of this wonder too. On days when isolation presses too near - I simple abide - and know better days will come.

Peace,
Eric

Metta - the Why and How







The word Metta is loosely translated from Pali as "loving -kindness" and it's often referred as Loving -Kindness meditation in the west. It's a means of expanding our capacity to give and receive love-  progressing from a self focus, to a dear loved one, a neutral person, and one whom we may have had a difficult relationship with. Finally it ends with offering Metta to all. Common Metta phrases are -May I (or He/She) be happy, may I be well, may I be at peace. The traditional phrase I first learned was - May I be happy, may I be at peace, may I be free of suffering and the cause of suffering. The phrases that are most comfortable for you are the best.
Begin by sitting upright - a chair is fine or a meditation bench or cushion. Avoid laying down as it will often lessen the focus of the meditation since it more often leads to sleepiness. Relaxed yet aware is what we're for. Next focus on the breath - nothing special is done - simple awareness for a few moments of the in breath, the out breath. Simple, easy breathing. Then focus on the heart and imagine a time when you completely loved and felt safe and comforted. Spend a moment here, soaking up this loving feeling. It's time to once again offer this love to yourself - slowly begin to repeat the phrases to yourself. May you be happy, may you be well, may you be at peace. It's the intend behind the words that matters. Freely give yourself this love and comfort - it was meant for you and it was meant to expand within you. And with this expansion begin to offer it to a loved one - the same phrases, the same intent and the same meaning. Give freely. And expand further. Move onto the neutral person - perhaps someone who served you coffee recently or sold you the morning paper. Offer them the love and compassion that is your gift to give as you have expanded in love so greatly that it cannot be held by you alone. And now the difficult part - the person who has been disagreeable towards us, who we may hold a grudge against. Start with someone that may not be too difficult to work with at first, yet someone that is also a challenge to forgive. Don't worry about feeling a strong discomfort with this, or with the mind wandering at any time. Just keep returning to the slogans, focusing on the heart and giving all of the love and compassion you now own. It's a practice. We do get better at it. From here. spending as much time in each portion as comfortable with - offer Metta to friends, family and the community. Give Metta to your hometown and state and county. Offer Metta to the world and finally to all individuals in the world, all sentient beings in the world and beyond. Spend a few minutes again with the breath. Open eyes. And that's it. As little as 10 minutes. Or as long as needed. Usually it's a 15 to 20 minute meditation for me.
Of course these are very basic instructions and a quick search on the Internet will provide much more detailed directions. But it can get you started.
The Buddha offered these 11 benefits from the practice of Metta -
 You will sleep easily. 2) You will wake easily. 3) You will have pleasant dreams. 4) People will love you. 5) Devas [celestial beings] and animals will love you. 6) Devas will protect you. 7) External dangers [poisons, weapons, and fire] will not harm you. 8) Your face will be radiant. 9) Your mind will be serene. 10) You will die unconfused. 11) You will be reborn in happy realms.

From my own perspective I have experienced a disappearance of "self" during Metta practice. There was only love, the giving of love, the receiving of love. Only love. It was a momentary flash, a brief ego-less state of truth. Yet it was enough, more than enough - to wish for precious moments more.

Peace,
Eric