We continue to explore how we might practice metta (and other heart practices) in a way integrated with mindfulness, wisdom, and insight, building on last week's session. We begin looking at some of the ways historically and culturally that the "mind" and "reason" have been separated from emotion, dating from Plato and the Greeks, and continued in the modern world with the understanding of reason and science as separate from emotion (and the body). This has been a major part of our social and cultural conditioning, evident in how mainstream education occurs, and also linked with gender conditioning. We also examine how, dating from Buddhaghosa's text, the Visuddhimagga (The Path of Purification), from the 5th century, metta and compassion has been labeled as practices leading to concentration, and not as linked directly with wisdom and awakening. This has been the basis for the 20th century Burmese approaches to metta and mindfulness, which have been the main influences in the West. However, when we look to the Buddha's actual teachings, as well as later Mahayana and Vajrayana teachings, we find much more of a connection between metta, compassion, and wisdom. We can see this in a number of texts which we explore, including ones in which the heart practices are seen as leading directly to wisdom, and development in awakening. In the last part of the talk, we explore ways that we can, in our formal and informal practices, integrate metta and wisdom. The talk is followed by discussion.

We begin with about 10 minutes of settling with our mindfulness (or another) practice. This is followed by about 5 minutes of practicing metta where it flows as easily as possible, and then by a guided practice in radiating metta, extended to radiating in a boundless way. We then return to a brief way of practicing radiating metta without visualization, followed by returning to mindfulness, infused with metta.

Presentation of the Metta In Action projects

Dwelling in mettā, you are a beautiful piece of art, or you are adorned with a fragrant flower garland.

Short reflections on mettā for changemaking, and guided practice.

Genuine mettā can lead to forgiveness. Otherwise, we can engage in a forgiveness practice. Some reflections for forgiveness.

We often hear that the heart of the teachings and practice is to connect wisdom and compassion, clear seeing and the kind heart, developing what Jack Kornfield calls the "wise heart." Yet such a connection or integration can be challenging in several ways. First of all, we have major conditioning in modern Western culture to separate the "mind" and the "heart" (or emotions), as well as the body. Also we find tendencies in the Theravada tradition to see Metta practice as separate from Insight practice, as in the way that Buddhaghosa in the influential text, the Visuddhimagga, lists Metta practice as a form of Concentration practice, and in some of the ways that Metta is taught as a complement to insight practice in the West. In this talk, we begin to explore what it might look like to integrate more fully Metta and wisdom, mindfulness, and insight, both in formal practice and daily life. The talk is followed by discussion.

We begin with the basic instruction in metta (lovingkindness) practice, using the silent repetition of phrases. Then we move to a period of mindfulness practice, followed by metta practice, where the metta is most accessible, followed by an invitation to return to mindfulness practice, integrated with the energy and intentions of metta practice.

The near and far enemies of mettā become apparent as we go through the different categories. Mettā is a relational practice.

Short introduction to Metta. Benefactor, self, all beings, with chanting..

With mettā, we ennoble our heart & mind, but many other living beings benefit as a result of our mettā.

We introduce sending metta for all beings and the guided meditation leads us to offer metta to self, a dear friend or benefactor, neutral person, difficult person and then in the 2nd half of the meditation much guidance is offered for the ways we can include all beings in our metta.

We begin by exploring the nature of some of the challenges of metta practice, including with difficult emotions, body-states, and thoughts, and how to practice when these challenges arise. The spirit is that of understanding challenges as part of the path of learning. We then focus on one way of deliberating bring metta practice to a challenging situation, through metta with the difficult person, followed by an account of one particular challenge, the “judgmental mind,” its nature and how to practice with it; this includes a short selection from Dr. Martin Luther King, Jr.s’ sermon, “On Judging.” Lastly, there is an introduction to forgiveness practice.

In this session Gullu guides a meditation practice focusing on sending loving kindness to a person we do not know well, sometimes referred to as the friendly stranger.

Mettā can be a foundation of cornerstone for Equanimity (Upekka). As we cultivate a mind that is more and more impartial the mind where Mettā can shine evenly on everyone the mind becomes less attached to preferences and this quality of mind is more able to meet any moment with ease.

A short meditation to develop mettā, beginning by establishing well-being in the body then attuning to the energy of kindness at the heart-centre

Short instructions for developing mettā or kindness as a skilful mental quality

Compassion is the activity of wisdom. We practice because we care. When we offer ourselves compassion, resistance dissolves and like a gentle rain metta permeates our heart down to the roots of our being.

Metta practice is a wonderful, ancient practice that has parallels in the cultivation of kindness and love in other spiritual traditions; developing the wise heart of kindness is an ancient vocation. There are also parallels with the life and work of Dr. Martin Luther King, Jr., and his emphasis on bringing love to help transform injustice; we play a brief recording from Dr. King. We also explore different dimensions of Metta practice and how it relates to other pathways of awakening through mindfulness and wisdom. We then look at some of the main challenges of Metta practice, such as distraction, repetitive thoughts, sleepiness, and challenging emotions and body states, and how to practice with them.

In this guided meditation Gullu builds on the instructions for Mettā practice from the morning session.

We cover the 3 elements of metta practice: generating the energy of friendliness, visualizing the person/being you are sending metta to, and repeating the phrases. We offer various versions of the phrases and introduce the first few categories of beings we can send metta to: self, benefactor, and dear friend. In the guided practice we begin by feeling held and loved by others and then offer this to ourselves, then move on to benefactor and dear friend.

In this Opening talk, the teachers offer a land acknowledgement, introduce themselves, and Kaira Jewel gives a short talk on what metta is, how to practice metta and how we can take refuge in the retreat container.