Setting up and devoting ourselves to a steady mettā (loving kindness) meditation practice, we start where it is easiest and where we can keep it simple. With a basis of blending a sense of ease and relaxation with patient steady attentiveness, we invite mettā to arise in our hearts supported internally by images and phrases. Though it takes some experimenting to find balance with these tools, the repetition of mettā phrases keeps directing our attention to the purpose of mettā practice. These phrases are so very helpful when we live into more complex or challenging situations.

Loving kindness with the easy being, self, and good friend.

There are so many ways to practice formal mettā (loving kindness) meditation, and they all benefit from a relaxed mind and body. The proximal cause for samadhi (concentration) to arise is from a deepening sense of happiness, calm, and contentment. Many practitioners are drawn to use will and force to concentrate their attention, and this leads to agitation, frustration, and fatigue. With mettā breathing and body awareness we can cultivate the ease so useful for our hindrances to subside.

A brief definition of metta or loving-kindness, followed by some stories and an introduction to the practice.

Since so many of us struggle with self-judgment, what practices and tools will help us find more self-compassion and cultivate more joy? 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 and promote joy and resilience.

(Questions are précised and read later into the file to protect participants’ anonymity) 00:12 Q1 One-pointedness; 08:22 Q2 Can you comment on the widely taught practice of one pointed concentration; 16:31 Q3 I struggle with narratives filled with self-limiting beliefs I create in meditation and daily life. Can you help with this please?; 30:31 Q4 When do we choose open curiosity versus directed compassion or loving kindness? What is the relationship between them and their utility?