Metta, or loving-kindness, is the practice of cultivating a friendly and accepting attitude towards ourselves, our experience and all other beings. As we cultivate this quality through intensive practice, we can find that it can become our default response to life, rather than the conditioned habits of aversion, fear or grasping.

How to work with the hindrances in Metta practice.

As we move through the barrier of judgment and fear, we move from the known to the unknown, and come into a truer relationship with ourselves. Through exploring the meaning of "true safety", we find our only true refuge and protection.

How mudita (sympathetic joy) and uplifting states are supports for wise effort.

The four Brahma Viharas are loving-kindness, compassion, joy and equanimity. The foundation practice is metta, or loving-kindness, which cultivates a friendly and kind attitude towards ourselves, others and all experiences. When this caring heart meets suffering, it naturally responds with compassion. But the last Brahma Vihara, equanimity, the quality of calm acceptance, is necessary keep the heart in balance and open to all the joys and sorrows of our lives.

Last talk after a week long metta retreat. Puts metta in context of other dharma teachings and mindfulness practice. Some suggestions of practicing metta in daily life.