Befriending the kindrances with phrases based on Thich Nhat Han

A brief introduction to Metta with practice instructions

Adding Dear Friend or Loved One to previous categories of Oneself and Benefactor

For oneself and a benefactor

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.

Loving-Kindness can be a relational reciprocity. We explore cultivating this approach.