This talk introduces formal instructions for metta practice in the traditional form of phrases and categories. After sharing about the spirit and principles behind the practice, we engage in a guided meditation first receiving metta from a benefactor, then offering metta to a benefactor, and finally offering metta to oneself.
This is a meditation will help you connect, regulate, repair, and soothe parts of yourself during difficult times. It includes principles from Internal Family Systems (IFS) and Metta (lovingkindness).
Settling in to the body sitting, breathing, balancing the overall energy through the rhythm of breathing in and out
Closing with short instructions for maintaining continuity of mindfulness
Week One Homework:
1. Daily meditation: 15-20 minutes per day if new, normal amount if experienced.
2/3 appreciating & offering, 1/3 mindfulness (if you have practiced mindfulness)
2. Micro-practices: notice/recall feeling or offering kindness. Notice kindness between others.
