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Dharma Talks
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2022-07-27
A Guided Meditation Cultivating Equanimity and Compassion
37:48
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Donald Rothberg
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After basic instructions in (1) settling and stabilizing attention, and (2) practicing mindfulness, there is 5-minute period of settling and stabilizing. Then there are several practice suggestions for cultivating equanimity, especially by noticing and exploring reactivity and any appearances of the "Eight Worldly Winds." After another 10 minutes or so, there is also guidance in two main ways of developing compassion, through opening in mindfulness to what is difficult or painful, and through a three-step self-compassion practice from Kristin Neff.
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Spirit Rock Meditation Center
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Monday and Wednesday Talks
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2022-07-07
Working with Hindrances to Mettā Meditation (Retreat at Spirit Rock)
49:25
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Tempel Smith
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As we practice mettā meditation we will have waves where the practice feels easy, intuitive and validating; and we will all have waves where we struggle. There are five very common states which visit us in meditation practice called the "five hindrances". These are commonly named in English as craving, aversion, dullness, restlessness, and doubt. For steady mettā practice our first response to these challenges is to practice more carefully with patience determination. The second response is to offer ourselves kindness and compassion during challenging times. For mettā meditation and for the other three brahmaviharas, our third response to challenging times is to turn wakefully towards the qualities of the challenge and see them as only temporary conditions. We can greatly reduce the experience of suffering in the hindrances when we have mindful experience of them.
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Spirit Rock Meditation Center
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July Lovingkindness Retreat
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