The aim of our practice is to develop wisdom, love, and skillful action in our lives. We commonly cultivate these capacities separately and then integrate them. In this session, we first explore the nature of Metta, its etymology in words suggesting "friendliness" and "friendship," and the ancient vocation, found in multiple spiritual traditions of cultivating Metta or love or kindness. We then look at the multiple ways of developing Metta, both in formal practice and in daily life, and examine briefly some of the challenges in cultivating Metta. Then we have a guided meditation the last 15 minutes exploring "Radiating Metta," a way of practicing likely closer to how the Buddha taught Metta. We follow this with discussion.

We start with a short introduction to Metta (Lovingkindness) Practice, working with phrases that tend to evoke Metta, kindness, good will, etc. Then there's a 10-minute period of settling (with mindfulness practice), followed by about 20 minutes of Metta Practice, with beings with whom Metta flows well.

Mindfulness meditation leads to insight into the nature of our hearts and minds, revealing an inherent clarity, openness, and ease. This course includes exploration of the intention behind practice, an introduction to insight (vipassana) meditation techniques, instructions for working with common obstacles, an overview of the practice of lovingkindness, and a discussion on how mindfulness can be part of one’s daily life. Led by Mark Nunberg. Mark Nunberg began his practice in 1982 and has been teaching meditation since 1990. He co-founded Common Ground Meditation Center in Minneapolis in 1993 with Wynn Fricke and continues to serve as the center’s Guiding Teacher. Mark has studied with both Asian and Western teachers and finds deep inspiration in the teachings of the Buddha. Mark practiced as a monk for five months in Burma and completed four three-month retreats at Insight Meditation Society Retreat Center, as well as many months of intensive retreat practice at The Forest Refuge. Mark continues to be a grateful student of Buddhist practice. Common Ground offers all programs freely in the spirit of generosity. If you'd like to volunteer or donate to support the teacher(s) and the center, visit https://commongroundmeditation.org/about/supporting-the-center/.

Mindfulness meditation leads to insight into the nature of our hearts and minds, revealing an inherent clarity, openness, and ease. This course includes exploration of the intention behind practice, an introduction to insight (vipassana) meditation techniques, instructions for working with common obstacles, an overview of the practice of lovingkindness, and a discussion on how mindfulness can be part of one’s daily life. Led by Mark Nunberg. Mark Nunberg began his practice in 1982 and has been teaching meditation since 1990. He co-founded Common Ground Meditation Center in Minneapolis in 1993 with Wynn Fricke and continues to serve as the center’s Guiding Teacher. Mark has studied with both Asian and Western teachers and finds deep inspiration in the teachings of the Buddha. Mark practiced as a monk for five months in Burma and completed four three-month retreats at Insight Meditation Society Retreat Center, as well as many months of intensive retreat practice at The Forest Refuge. Mark continues to be a grateful student of Buddhist practice. Common Ground offers all programs freely in the spirit of generosity. If you'd like to volunteer or donate to support the teacher(s) and the center, visit https://commongroundmeditation.org/about/supporting-the-center/.

Questions are précised - 00:10 Q1 Can the question you referred to (Who am I?), could be asked during infinite space or nothingness, the 5th jhana? 01:22 Q2 How does this practice help in the extreme scenarios we face in life – like in war - or day to day activities? 12:09 Q3 I really found the receptive aspect of loving kindness helpful and I’m wondering if the other three immeasurables also have this receptive quality? 20:29 Q4 You spoke about the 3 kinds of desire. In my study, I’ve heard that self-grasping / ignorance is the root of all these. Does that idea line up with the three types of desire you speak of? 25:23 Q5 Mingyur Rinchope speaks of a vertical and horizontal “gap” from the stream of thoughts. Does the Thai Forest tradition speak about this gap? 24:16 Q6 Is there much spoken about the “subjective clear, light mind” and “rigpa” in the Southern tradition? 28:48 Q6 What is the state of dreaming and where is consciousness at that time? 34:53 Q7 When ”I” consciousness dissolves, what is that expresses this experience? We have to make a temporary or onlooker self even if there is no self. 42:04 Q8 Don’t you think that organized religions/ traditions fossilize the “I” rather than dissolve it?

Questions are précised - 00:22 Regarding loving kindness, it is possible to love without liking. Does it involve dana? Is it possible to love without emulating? 14:31 Q2 You were saying that to reduce ego should be a process. But ego is also a driver. If we try and be something different is it driven by the ego? [the answer to this question and the file end abruptly].

This talk offers reflections on the importance of kindness for ourselves. This is followed by a guided meditation that includes receiving kindness, kindness for a benefactor, and kindness for oneself.

This meditation establishes an atmosphere of loving kindness with the “smile”; relaxes and awakens through the body; and guides us into a spacious presence. We then rest in that presence, letting go of any controlling, and simply allow life to be as it is. It’s in “letting be” that we come home to the luminosity and tenderness of natural awareness. We close with a verse from Mary Oliver…

Some of you may have your own way of practicing metta/lovingkindess meditation. Others may want to listen and follow along—but it’s not a rigid practice. Do whatever most naturally opens the heart. For some people, the recitation of words—which we’ll do—may be helpful. For others, it’s more helpful to simply sit in a field of love and radiate kindness without a lot of words, specific language, or intention. Whatever floats your heart—follow that into goodness.