Teachings on the practice of Metta in relationships – making the world our friend. Guided practice using phrases and categories of self, benefactor, friend, and stranger.

At 55 minutes, a participant offered some comments but asked that their audio be removed. Ayya's answer remains. Here is a summary of what the participant said: They reflected on Ajahn Anan's teaching of developing the Paramis over lifetimes to be ready to fully receive / understand the Dhamma and fully let go. They go on to express surprise, and some frustration, that they can be so inspired by Dhamma one evening and then so lost in anger the next morning. They also share that this session with the KBV community and the teachings instantly took them back out of the anger.

Shaila Catherine describes how the wholesome state of mettā serves not only as an antidote to anger, fear, and ill will, but is also a force that can overcome all the hindrances. A mind imbued with mettā is both strong and yielding; it is balanced and upright. Mettā contributes to both the development of samādhi and also insight. A mind strengthened by mettā will be able to face the unsatisfactory conditions of dukkha with clarity and balance, without blaming society, and without getting angry at other people. Mettā training gives us a way to take responsibility for cultivating happiness. When our minds are well developed, we will dwell at ease, in comfort, free from the hindrances, primed for abandoning lust, hate, and delusion.

I look forward to being with our community and exploring the teaching on the "Four Mind Changing Reflections." These four reflections become a great motivation reminding us to use our time wisely to deepen our practice. I hope it gives a boost to your own practice.

Too long we have been caught in the grip of anxiety, anger, and clinging that lead nowhere. But there is an oasis in the depths of our native humanity. To understand what is true, we must empty all that is untrue. This is ultimate care of the mind: disentangling the knots in the heart that obstruct the moral-ethical fabric of our true nature. So we set our inner compass beyond all these blinding mental habits to witness that inner radiance. In the mirror of pure emptiness we reflect that silent knowing the truth of what we are.

We can conquer anger and hate by way of mental development, either by mettā or by insight & understanding

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.

With selfless awareness, we practise good-will, radiating loving-kindness inwardly and to all beings, even to those who are indifferent or hostile, or to those who cause harm. This is the Buddha's instruction to us in the Metta Sutta. Can we unequivocally wish all beings freedom from harm? Can we forgive enough to convert thoughts of fear, anger or enmity into benevolence? It takes courage to enter a dark space without a light. So we try as much as we can because unconditional compassion and kindness in this world give peace, healing and reconciliation a chance.

Loving-kindness, or metta meditation, is a classical Buddhist technique for cultivating the warm qualities of the heart-mind. Please enjoy this twenty-minute guided meditation using phrases, images, and felt sense in wishing kindness for strangers.