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Dharma Talks
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2026-01-24 04 meditation: Mettā as rest 28:16
Jill Shepherd
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Melbourne Insight Meditation :  Two-day brahmavihāra workshop

2026-01-24 03 talk: A brief overview of the energetic qualities of the four brahmavihāra 13:39
Jill Shepherd
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Exploring the connection between mettā and rest
Melbourne Insight Meditation :  Two-day brahmavihāra workshop

2026-01-24 02 meditation: Mettā for a benefactor, using reciting phrases method 30:10
Jill Shepherd
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Melbourne Insight Meditation :  Two-day brahmavihāra workshop

2026-01-16 Practicing Metta in Daily Life (Retreat at Spirit Rock) 65:34
Diana Winston, Donald Rothberg
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Diana and Donald each speak for about 20 minutes. Diana focuses especially on relational metta practice in daily life, including with parenting. Donald speaks of the aspiration, as the great Tibetan teacher Shabkar, emphasizes, on having one’s life and practice be one. He then focuses on the different dimensions of individual metta practice in daily life. The two talks are followed by a period of discussion.
Spirit Rock Meditation Center :  Metta Retreat: Teachings and Practices to Cultivate a Wise, Compassionate, and Responsive Heart

2026-01-16 Guided Radiating Mettā for All Beings (Retreat at Spirit Rock) 65:48
Gullu Singh
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This talk explores the traditional benefits and scope of mettā practice, presenting loving-kindness as a force that steadies sleep, brightens the mind, supports concentration, and softens our relationships with human and non-human beings alike. Drawing on classical texts and modern teachers, it emphasizes beginning with what is possible—locating the goodwill already present and gently extending it outward. The practice culminates in the “all beings” category, cultivating an impartial heart free from indifference and ill will.
Spirit Rock Meditation Center :  Metta Retreat: Teachings and Practices to Cultivate a Wise, Compassionate, and Responsive Heart

2026-01-15 One Arrow is Sufficient, Thanks. (Retreat at Spirit Rock) 55:34
Gullu Singh
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This talk explores how mettā supports freedom from the “second arrow” of mental reactivity. Drawing on vivid teachings from the Buddha, it shows that ill-will harms the one who holds it and that kindness is an aspirational training pointing to the limitless capacity of the heart. The path is framed through the Satipaṭṭhāna: purification of mind, the surmounting of sorrow, and the end of dukkha. Central is the role of vedanā—the pleasant, unpleasant, or neutral tone that conditions craving and resistance. Most suffering arises not from experience itself but from the mind’s rejection of what is here. Mettā becomes a relational posture toward life, saying “yes” to each moment and softening identification with pain. By noticing greed, aversion, and delusion, we transform them into generosity, love, and wisdom. The impartial heart learns to meet all experience with balance, discovering ease even amid difficulty.
Spirit Rock Meditation Center :  Metta Retreat: Teachings and Practices to Cultivate a Wise, Compassionate, and Responsive Heart

2026-01-15 Metta for the Difficult Person (Retreat at Spirit Rock) 60:11
Beth Sternlieb
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Gently turning to someone challenging that we also appreciate.
Spirit Rock Meditation Center :  Metta Retreat: Teachings and Practices to Cultivate a Wise, Compassionate, and Responsive Heart

2026-01-15 Metta for the Neutral Person (Retreat at Spirit Rock) 58:26
Beth Sternlieb
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Metta for the people we meet throughout the day.
Spirit Rock Meditation Center :  Metta Retreat: Teachings and Practices to Cultivate a Wise, Compassionate, and Responsive Heart

2026-01-14 Creative Ways to do Metta for Self (Retreat at Spirit Rock) 59:06
Diana Winston
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This guided session explores multiple ways to send metta to self: From a benefactor, through our body, to different times in our life, and to aspects of ourselves.
Spirit Rock Meditation Center :  Metta Retreat: Teachings and Practices to Cultivate a Wise, Compassionate, and Responsive Heart

2026-01-13 Self Compassion: Mindfulness, Metta, and Shared Humanity (Retreat at Spirit Rock) 55:49
Diana Winston
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In this talk we explore the roots of self-judgment, and the ways in which mindfulness, loving kindness, and the recognition of our shared humanity and inner goodness can work together to alleviate the critical mind. This talk was given at a metta retreat so it pays particular attention to using metta to heal the inner critic when obstacles arise .
Spirit Rock Meditation Center :  Metta Retreat: Teachings and Practices to Cultivate a Wise, Compassionate, and Responsive Heart

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