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Dharma Talks
2024-01-16 Metta for All Beings (Retreat at Spirit Rock) 53:37
Kaira Jewel Lingo
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.
Spirit Rock Meditation Center January Metta 2024

2024-01-14 Metta Practice with Difficulties and Challenges: Metta for the Difficult Person, Practicing with the Judgmental Mind, and Forgiveness 63:41
Donald Rothberg
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.
Spirit Rock Meditation Center January Metta 2024

2024-01-14 Mettā for the Neutral Person (Retreat at Spirit) 53:03
Gullu Singh
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.
Spirit Rock Meditation Center January Metta 2024

2024-01-13 Reflections on Mettā and Equanimity (Retreat at Spirit Rock) 58:39
Gullu Singh
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.
Spirit Rock Meditation Center January Metta 2024

2024-01-13 10 meditation: cultivating the heart energy of mettā or kindness 22:31
Jill Shepherd
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
Australian Insight Meditation Network Two-day insight meditation and Insight Dialogue workshop

2024-01-13 09 instructions: cultivating skilful mind-states such as mettā or kindness 6:26
Jill Shepherd
Short instructions for developing mettā or kindness as a skilful mental quality
Australian Insight Meditation Network Two-day insight meditation and Insight Dialogue workshop

2024-01-12 Metta and Compassion for Self (Retreat at Spirit Rock) 47:27
Beth Sternlieb
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.
Spirit Rock Meditation Center January Metta 2024

2024-01-11 Metta Practice As A Path of Awakening: How Metta Practice Transforms Us and How to Practice with Challenges in Metta Practice 54:45
Donald Rothberg
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.
Spirit Rock Meditation Center January Metta 2024

2024-01-11 More General Guidance on Mettā Practice (Retreat at Spirit Rock) 44:33
Gullu Singh
In this guided meditation Gullu builds on the instructions for Mettā practice from the morning session.
Spirit Rock Meditation Center January Metta 2024

2024-01-11 Movement & Meditation - Lightly Guided Mettā Practice 1:11:23
Jaya Rudgard
Gaia House Rest and Renewal

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