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Dharma Talks
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2025-11-28 Mantra - Metta Karuna Muditha Upekkha 11:40
Ajahn Sucitto
Nira Nara Retreat Centre :  Silent Retreat with Ajahn Sucitto

2025-11-27 Morning Instructions: Mettā for Oneself to Know Kuan Yin (Retreat at Spirit Rock) 53:21
Dawn Mauricio
When we offer mettā to ourselves, we're not trying to transform our experience into unconditional self-love—we're learning to love the parts of ourselves that don't want to love us back. This practice invites us to recognize all our parts because when we can love the fragmented parts of ourselves, we begin to see ourselves as sacred beings, and in knowing ourselves deeply, we come to know Kuan Yin.
Spirit Rock Meditation Center Reclamation of the Sacred: Journey into Refuge, Presence, and Love

2025-11-26 Morning Reflection: The Heart that Gives Itself Away 12:07
Devin Berry
A reflection on how boundless Metta naturally becomes gratitude and generosity. Grounded in early teachings, elemental presence, embodied practice, and the simple movement of a heart learning to give freely.
Insight Meditation Society - Forest Refuge November 2025 at IMS - Forest Refuge

2025-11-25 The Overview Effect of the Heart 51:01
Devin Berry
Metta is a profound shift in perspective, linking the astronauts overview effect with the Buddha's teachings on Boundlessness. Through story, reflection and classical teaching, we explore how the heart opens beyond "me", revealing clarity, shared belonging and the identity shift that makes compassion the only sane response.
Insight Meditation Society - Forest Refuge November 2025 at IMS - Forest Refuge

2025-11-24 Morning Reflection: The Way Across 12:00
Devin Berry
Inspired by Mettagu's question to the Buddha, this reflection pints to a directly visible path through suffering. Loosening the grip of "mine" and meeting life with clarity, ease and lovingkindness.
Insight Meditation Society - Forest Refuge November 2025 at IMS - Forest Refuge

2025-11-19 Morning Reflection: Natural Great Peace 19:11
Devin Berry
A brief reflection on Natural Great Peace, Nyoshul Khenpo Rinpoche's teaching, and the Karaniya Metta Sutta as an invitation to let the tired mind finally rest deeply. Includes recording of Dhammaruwan Chanting the Metta Sutta.
Insight Meditation Society - Forest Refuge November 2025 at IMS - Forest Refuge

2025-11-04 Metta Instructions & Guided Meditation (Retreat at Spirit Rock) 44:17
John Martin
Spirit Rock Meditation Center Cultivating Love, Clarity, and Resilience: An LGBTQIA+ and GNC Retreat

2025-11-02 An overview of the four Brahmavihāra 46:55
Jill Shepherd
Exploring the interrelationships between mettā / kindness, compassion, muditā / gladness and equanimity
Auckland Insight Meditation Auckland Insight meetings 2025

2025-11-02 Metta Meditation 35:39
Dawn Neal
Insight Santa Cruz Mindfulness of the Body daylong retreat

2025-11-01 Metta Practice toward a difficult person and all beings 61:51
Bhante Buddharakkhita
Understanding the 11 benefits of practicing Metta along with mindfulness of the loveability of the difficult person and all beings can lead to happiness and freedom of the mind from annoyance.
Insight Meditation Society - Retreat Center Three-Month Retreat – Part 2 - 25PT2

2025-10-27 Metta: Cultivating Loving-Kindness (Retreat at Spirit Rock) 45:57
Tere Abdala-Romano
Continuing practicing to bring up someone who inspires us genuine uninterested love, so we can move on to wish metta for ourselves for the benefit of transforming our hearts
Spirit Rock Meditation Center Settling, Seeing, and Spacious Awareness (276R25)

2025-10-21 Guided Metta Meditation for Neutral Person 32:39
Jean Esther
True North Insight The Resilience Of Love & Wisdom In Meeting Our Lives

2025-10-15 Bringing Our Practice to Challenging Conversations and Communications, Including with Those with Different Views and Perspectives 1 62:35
Donald Rothberg
How do we bring our practice to challenging conversations and discussions, including there are major differences in views and positions, whether on spiritual or social-politlcal or daily life matters? This is both a perennial practice question and a particularly important one in the current times. We begin our first of two explorations inviting the participants to explore both their most successful and their most difficult or painful discussions across differences, asking about the qualities present with both. We outline first some current social conditions that make discussions with differences more challenging, while acknowledging that such discussions are at the heart of a healthy democracy. Then we explore several supports for skillful conversations when there are differences, including shared agreements (among individuals or in a group or organization), wise speech practice, the vision of the "beloved community" or universal metta, and a commitment to align means and ends. The talk is followed by discussion.
Spirit Rock Meditation Center Monday and Wednesday Talks

2025-10-11 Ordinary Love 40:20
Devon Hase
In this evening talk, devon hase reflects on metta as a simple act of caring — the willingness to stay close to our own experience, even when it feels plain or uncertain. Through stories of early practice, pilgrimage, and everyday kindness, she shows how love reveals itself in ordinary moments, asking nothing special of us beyond our presence.
Spirit Rock Meditation Center Remembering Each Other Always (LB1C25)

2025-10-11 Lying down somatic metta meditation 36:04
Devon Hase
Barre Center for Buddhist Studies Dwelling in Goodness and Safety: A Brahma Vihara Retreat for Young Adults

2025-10-10 Step 10 and Inventory of the Mind 1:12:26
Kevin Griffin
Meditation, Dharma talk, & short Metta practice
Spirit Rock Meditation Center Dharma and Recovery

2025-10-04 Unpacking the Metta Sutta (Loving-kindness) 49:12
Ayya Anandabodhi
Vallecitos Mountain Retreat Center Deepening Into Wisdom & Love

2025-09-30 Metta practice 43:03
Leslie Booker
Big Bear Retreat Center Awakening Mindfulness and Compassion

2025-09-20 Guided Meditation: Metta (loving-kindness) for dear friend and neutral being 60:23
Marjolein Janssen
After an introduction to metta meditation, a guided meditation which includes the categories of benefactor, self, dear friend and a neutral being.
Insight Meditation Society - Retreat Center Three-Month Retreat – Part 1 - 25PT1

2025-09-18 Mettā for Self and the Spectrum of Mettā (Retreat at Spirit Rock) 1:47:18
Dawn Mauricio
Spirit Rock Meditation Center Clearing the Path: Opening the Heart and Mind

2025-09-15 Metta as Refuge and Path 42:08
Devin Berry
This talk explores metta as both refuge and path. Through classical teachings, lived stories, and reflection, we see how metta steadies the heart, softens resistance, steadies concentration, and becomes the ground for compassion, joy, and equanimity.
Insight Meditation Society - Retreat Center Three-Month Retreat – Part 1 - 25PT1

2025-09-14 Managing Anxiety with Metta 60:49
Ajahn Achalo
Anandagiri Forest Monastery

2025-09-10 Instructions: Metta: self and benefactor 51:39
Sally Armstrong
Insight Meditation Society - Forest Refuge September 2025 at IMS - Forest Refuge

2025-09-06 Last Guided Metta Meditation 23:55
Pascal Auclair
Insight Meditation Society - Retreat Center Freedom and Ease of Being: A Meditation Retreat for Our LGBTQAI+ Community – 25LGBTQAI

2025-09-05 Chanting 19:41
Anushka Fernandopulle
Metta Chanting and Practice
Insight Meditation Society - Retreat Center Freedom and Ease of Being: A Meditation Retreat for Our LGBTQAI+ Community – 25LGBTQAI

2025-09-04 Chanting and practicing Metta 26:45
Pascal Auclair
Insight Meditation Society - Retreat Center Freedom and Ease of Being: A Meditation Retreat for Our LGBTQAI+ Community – 25LGBTQAI

2025-08-31 Afternoon Metta (Retreat at Spirit Rock) 31:45
Tuere Sala
Spirit Rock Meditation Center Labor Day Insight Meditation Retreat

2025-08-30 Loving the Whole Package: Self-Compassion and Metta for Self (Retreat at Spirit Rock) 31:50
James Baraz
Practices to hold our suffering and to see our innate goodness
Spirit Rock Meditation Center Labor Day Insight Meditation Retreat

2025-08-28 Afternoon Metta (Retreat at Spirit Rock) 28:50
Tuere Sala
Spirit Rock Meditation Center Labor Day Insight Meditation Retreat

2025-08-22 Receiving Care 40:26
Devon Hase
Teachings on receiving and offering metta to a friend
Insight Meditation Society - Retreat Center Your Life Is Your Practice: Insight Meditation Retreat – 25NL

2025-08-21 Guided Instructions: Metta for easy beings and benefactors 44:38
Matthew Hepburn
Insight Meditation Society - Retreat Center Your Life Is Your Practice: Insight Meditation Retreat – 25NL

2025-08-20 Metta for all aspects of being 42:06
Narayan Helen Liebenson
Befriending the kindrances with phrases based on Thich Nhat Han
Insight Meditation Society - Retreat Center Your Life Is Your Practice: Insight Meditation Retreat – 25NL

2025-08-18 The Light of Metta (Retreat at Spirit Rock) 58:47
Amana Brembry Johnson
A brief introduction to Metta with practice instructions
Spirit Rock Meditation Center Five Spiritual Powers: Cultivating Resilience, Balance, and Love

2025-08-12 Metta Instructions + Guided Meditation 28:49
Tuere Sala
Barre Center for Buddhist Studies Emptiness: Seeing that Frees Yearlong Course Retreat

2025-08-11 Metta Instructions + Guided Meditation 58:02
Yahel Avigur
Barre Center for Buddhist Studies Emptiness: Seeing that Frees Yearlong Course Retreat

2025-08-10 Metta Instructions + Guided Meditation 55:27
Tuere Sala
Barre Center for Buddhist Studies Emptiness: Seeing that Frees Yearlong Course Retreat

2025-08-09 Metta Instructions and Guided Meditation 58:38
Yahel Avigur
Barre Center for Buddhist Studies Emptiness: Seeing that Frees Yearlong Course Retreat

2025-08-08 Metta Meditation Instructions 49:14
Kamala Masters
Adding Dear Friend or Loved One to previous categories of Oneself and Benefactor
Insight Meditation Society - Retreat Center The Sure Heart's Release: Insight and Metta Retreat – 25MKM

2025-08-07 Guided Metta Meditation 48:50
Deborah Ratner Helzer
For oneself and a benefactor
Insight Meditation Society - Retreat Center The Sure Heart's Release: Insight and Metta Retreat – 25MKM

2025-07-30 Guided Meditation: Concentration, Metta, Mindfulness (including of Negative Views), and Reflections 40:18
Donald Rothberg
In this guided meditation, connected to the later talk on "Non-Harming," we begin with about 8 minutes of settling and becoming more present, developing more samadhi (concentration). Then there is a period of lovingkindness (metta) practice, including starting where the lovingkindness flows the easiest and then extending the lovingkindness to many other beings. This is followed by mindfulness practice, with guidance on exploring when there are negative or blaming views of self or another. Finally, we close with several reflection questions related to how there is harming of self and/or others at times in our lives.
Spirit Rock Meditation Center Monday and Wednesday Talks

2025-07-28 Guided Instructions: Giving & Receiving Metta 48:45
Matthew Hepburn
Loving-Kindness can be a relational reciprocity. We explore cultivating this approach.
Insight Meditation Society - Retreat Center Insight Meditation Retreat for 18–32 Year Olds – 25YA

2025-07-26 Riffing on Mettā 49:44
Bernat Font, River Wolton
Gaia House Rainbow Dharma: A Retreat for the LGBTQI+ Community

2025-07-25 Cultivating Seeds of Friendliness 38:35
River Wolton
Guided mettā meditation.
Gaia House Rainbow Dharma: A Retreat for the LGBTQI+ Community

2025-07-24 talk: Exploring some of the obstacles that can get in the way of mettā practice 28:44
Jill Shepherd
Auckland Insight Meditation Auckland Insight meetings 2025

2025-07-24 meditation: Radiating energy method of mettā practice 28:54
Jill Shepherd
Auckland Insight Meditation Auckland Insight meetings 2025

2025-07-22 Metta and Vedana (Retreat at Spirit Rock) 41:14
Francisco Morillo Gable
The deep sensitivity of wholesome feelings in the service of loving kindness and insight.
Spirit Rock Meditation Center Summer Insight Meditation Retreat

2025-07-20 Cultivating a Tone of Kindness 49:29
Anushka Fernandopulle
Bringing a quality of metta or goodwill to your Insight Meditation or mindfulness practice.
Spirit Rock Meditation Center Summer Insight Meditation Retreat

2025-07-18 Clearing kamma with insightful metta 47:25
Ajahn Sucitto
Cittaviveka Cittaviveka 2025 Vassa

2025-07-17 Metta for All Beings 51:21
Anushka Fernandopulle
Wishing well for all beings through using categories of beings
Spirit Rock Meditation Center Summer Lovingkindness Retreat

2025-07-16 Mettā practice and Wise Speech 63:47
Tempel Smith
The blessings of a strong mettā practice developed on retreat include how we can cultivate wise actions and wise speech when we leave retreat.
Spirit Rock Meditation Center Summer Lovingkindness Retreat

2025-07-16 Metta For All Beings, Morning Instructions (Retreat at Spirit Rock) 48:58
John Martin
Spirit Rock Meditation Center Summer Lovingkindness Retreat

2025-07-13 Living With Illness and Loss: Guided Meditation 2—Developing Mettā To An Easy Relationship 46:15
Nathan Glyde
Gaia House Living With Illness and Loss (online)

2025-07-13 Compassion Practice 44:39
Anushka Fernandopulle
Bringing a tone of compassion to one's metta practice when encountering suffering in oneself or others
Spirit Rock Meditation Center Summer Lovingkindness Retreat

2025-07-13 Love in a World on Fire: The Practice of Metta in Troubled Times 1:14:24
Noliwe Alexander
Spirit Rock Meditation Center BIPOC Voices - Series

2025-07-13 Metta for Neutral Person (Retreat at Spirit Rock) 48:29
Francisco Morillo Gable
Instructions for opening the heart to neutral beings.
Spirit Rock Meditation Center Summer Lovingkindness Retreat

2025-07-12 Practicing with Challenges in Formal Metta Practice (Retreat at Spirit Rock) 62:48
Rebecca Bradshaw
The classic “five hindrances” as applied to formal metta practice. Includes the “near miss” of attached love, and “far neighbor” of aversion.
Spirit Rock Meditation Center Summer Lovingkindness Retreat

2025-07-12 Equanimity Practice Instructions (Retreat at Spirit Rock) 46:33
John Martin
Inviting a tone of equanimity to the practice of metta.
Spirit Rock Meditation Center Summer Lovingkindness Retreat

2025-07-12 Morning Instructions - Mettā (Loving Kindness) including Dear Friends 50:54
Tempel Smith
Extending loving kindness meditation from the primary practice of ourselves and a chosen easiest being, we can open at times to include any dear friend whom also easily come to mind. At this stage of practice we are inclining out mettā practice to rest where mettā is easiest. This would be any beings for whom it is easy to see the good in them, and we easily feel warmth.
Spirit Rock Meditation Center Summer Lovingkindness Retreat

2025-07-11 Body Metta Awareness 67:12
Devon Hase
Reflections and Guided Meditation on Metta for the Body moving into boundless loving awareness.
Various

2025-07-11 Energy and Patience (Retreat at Spirit Rock) 56:46
Francisco Morillo Gable
Energy and patience for metta cultivation. From initiating effort to effortless effort with patience.
Spirit Rock Meditation Center Summer Lovingkindness Retreat

2025-07-11 Morning Instructions: Goodwill for Someone Easy and Yourself 50:03
Anushka Fernandopulle
Beginning the practice of metta with establishing well-wishing for yourself and someone easy to send goodwill towards.
Spirit Rock Meditation Center Summer Lovingkindness Retreat

2025-07-10 talk: An overview of the four brahmavihāra and introduction to mettā practice 27:37
Jill Shepherd
Auckland Insight Meditation Auckland Insight meetings 2025

2025-07-10 meditation: Mettā for someone we care about 27:50
Jill Shepherd
Auckland Insight Meditation Auckland Insight meetings 2025

2025-07-10 Morning Instructions: Metta for the Body (Retreat at Spirit Rock) 55:23
John Martin
Spirit Rock Meditation Center Summer Lovingkindness Retreat

2025-07-06 Day 2 - Afternoon Metta and Q&A - Meditation 50:35
Tuere Sala
Common Ground Meditation Center July Residential Retreat for the BIPOC Community

2025-07-05 Day 1 - Afternoon Metta and Questions 37:09
Tuere Sala
Common Ground Meditation Center July Residential Retreat for the BIPOC Community

2025-07-03 Metta Instructions Day 6 All Categories 68:26
Kamala Masters
Cloud Mountain Retreat Center Mindfulness, Insight and Liberation with Kamala Masters, Steve Armstrong and Deborah Helzer

2025-06-30 Mettā as a Gateway to Equanimity 61:47
Zohar Lavie
Gaia House Unequalled Radiance (Dana Retreat, Livestreamed)

2025-06-27 Guided Meditation - Metta to an Easeful Relationship & Expanding to All 42:27
Nathan Glyde
Gaia House Unequalled Radiance (Dana Retreat, Livestreamed)

2025-06-24 Love and Joy as Pathways to Liberation 69:40
Jeanne Corrigal
This talk reflects on joy and metta as central to the practice, and as supports for non-clinging. It explores this theme through the suttas, in everyday practice, and in challenging times.
Insight Meditation Society - Retreat Center Celebrating Liberation, Love and Joy: A Journey to Freedom through Mind & Heart - 25EBIPOC

2025-06-23 Appreciative Metta Body Scan (Retreat at Spirit Rock) 44:11
Gullu Singh
A body scan mediation practice to strengthen the capacity to sense in to various parts of the body and connect with sensation with an added twist of appreciating each part of the body and wishing it well.
Spirit Rock Meditation Center Mindfulness for Everyone (232R25)

2025-06-22 Evening Reflection: Drop by Drop, and Metta 28:31
Kim Allen
Big Bear Retreat Center Opening the Heart, Deepening Wisdom

2025-06-20 Guided Meditation - Mettā Practice 42:45
Yanai Postelnik
Gaia House This Precious Human Life : Contemplating Our Mortality

2025-06-17 Guided Meditation - Stepping Stones to Boundless Mettā 39:56
River Wolton
Gaia House This Precious Human Life : Contemplating Our Mortality

2025-06-16 The Awakening Capacity of Metta (Retreat at Spirit Rock) 1:10:44
Tuere Sala
Spirit Rock Meditation Center Cultivating Awakening Emotions (230R25), with Tuere Sala, in CMC

2025-06-15 Q&A Number 2 17:32
Ayya Santussika
Dispassion, cessation, delusion, Buddhas before Shakyamuni, Piti all night long, sharing merit and metta practice
Cloud Mountain Retreat Center Cultivating the Seven Awakening Factors – the Sambojjhaṅga

2025-06-09 Letting Go of Resentment - Bringing in Loving-Kindness 5:38
Ayya Santussika
A short reflection on letting go of resentment through investigation and bringing in metta.
Cloud Mountain Retreat Center Cultivating the Seven Awakening Factors – the Sambojjhaṅga

2025-06-07 Q and A 43:32
Ajahn Sucitto
01 06 Q1 I don't have any particular devotional practice. Is this like a Brahmavihara practice? 01:41 Q2 Regarding the relationship between citta and yoni as in yoniso manasikara, I relate to citta on a moment to moment basis. Yoni seems to be a seat of integrated wisdom. 20:15 Q3 Can you explain about metta practice. 27:31 Q4 Someone said resentment and aversion are natural conditions of the mind. They're not self and when seen as not self, they disappear. Can you comment please? 34:17 Q5 I would like to know if the inner tyrant is considered wrong view.
Dhamma Stream Online Sessions

2025-06-06 Short Reflections - Ways of Connecting to Mettā 12:57
Juha Penttilä
Gaia House The Eye of the Heart

2025-06-06 Morning Instructions - Settling the Body, Cultivating Sensitivity & Mettā 53:48
Juha Penttilä
This recording also includes Walking Meditation Instructions with Monica Antunes.
Gaia House The Eye of the Heart

2025-06-01 Metta mish mosh, choose your practice 29:39
JoAnna Hardy
Last full retreat day. Giving choice to choose the practice that you love.
Insight Meditation Society - Retreat Center Awakening the Heart: Cultivating Compassion and Equanimity - 25DB

2025-05-31 Emergency Metta 44:29
Bart van Melik
How kindness and the breath can be used when feeling fear.
Insight Meditation Society - Retreat Center Awakening the Heart: Cultivating Compassion and Equanimity - 25DB

2025-05-31 Mettā and Compassion 13:14
Laura Bridgman
Gaia House Truth Here and Now

2025-05-29 Metta Introduction and Instructions 42:12
JoAnna Hardy
An brief over view of the Bramaviharas, focusing on Metta for easy being, neutral being and self
Insight Meditation Society - Retreat Center Awakening the Heart: Cultivating Compassion and Equanimity - 25DB

2025-05-26 Memorial Day Metta - Dharma Talk 1:16:21
Eugene Cash
Spirit Rock Meditation Center Monday and Wednesday Talks

2025-05-26 Memorial Day Metta 34:29
Eugene Cash
Spirit Rock Meditation Center Monday and Wednesday Talks

2025-05-23 Emergency Metta 51:20
Bart van Melik
Using the power of kindness and relaxation when feeling afraid
Insight Meditation Society - Retreat Center Coming Home to Kind Awareness: Insight Meditation Retreat – 25BVM

2025-05-17 Brief overview of Bhramaviharas and meditation on receiving mettā 56:14
Dawn Mauricio
True North Insight What the World Needs Now: The Revolutionary Power of the Divine Abodes

2025-05-16 Jellyroll Mettā 34:30
Trudy Goodman
Big Bear Retreat Center Coming Home to Our Senses

2025-05-11 Guided Metta Meditation - Metta for All Beings (Retreat at Spirit Rock) 39:34
Matthew Brensilver
Spirit Rock Meditation Center Spring Insight Retreat

2025-05-01 Guided Meditation - Mettā to and Easy Relationship; Self & World 41:11
Nathan Glyde
Gaia House Limitless and Sublime

2025-04-29 Metta for All Beings 28:08
Devon Hase
Guided practice on metta for all beings
Big Bear Retreat Center Simplicity and Stillness

2025-04-27 Metta Practice for Difficult Person (Retreat at Spirit Rock) 60:05
Johnathan Woodside
Spirit Rock Meditation Center April Insight Meditation Retreat

2025-04-26 Metta for the Body 35:43
Devon Hase
Big Bear Retreat Center Simplicity and Stillness

2025-04-21 Transforming the Heart with Metta 24:23
Ayya Anandabodhi
Cloud Mountain Retreat Center Deepening into Wisdom and Love 2025

2025-04-21 Guided metta meditation 48:51
Ayya Anandabodhi
Cloud Mountain Retreat Center Deepening into Wisdom and Love 2025

2025-04-19 Guided Mettā Practice 42:19
Jenny Wilks
Gaia House Mindfulness, Insight, Liberation

2025-04-19 Healing a Broken Heart 44:22
Ayya Anandabodhi
Guided metta meditation
Cloud Mountain Retreat Center Deepening into Wisdom and Love 2025

2025-04-18 Metta and Interconnectedness with All Beings (Retreat at Spirit Rock) 39:15
Carol Cano
Reclaim our relationship with our beloved Earth through Metta and Indigenous wisdom.
Spirit Rock Meditation Center Retreat as Ceremony: Mindfulness and Indigenous Presence for Wellness and Healing

2025-04-16 Guided Metta for Self 45:10
Roxanne Dault
Inviting this warmth in meeting all that we are and cultivating kindness
Insight Meditation Society - Retreat Center Embodying Kindness and Wisdom: Insight and Lovingkindness Meditation Retreat - 25RB

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