We begin with a song and for the first half hour Kaira Jewel gives a brief overview the Four Brahmaviharas followed by an introduction to the practice of metta: what it is, how it can transform our lives, what some of the challenges are and then how to practice with the categories and the phrases. Then in the second half hour Kaira Jewel leads a guided metta meditation offering metta to ourselves, our benefactor and a dear friend.

Reflections on nature as our teacher of metta, karuna, mudita, and upekkha.

Introduction to Metta (lovingkindness) - Week Four Homework: Daily meditation: Offer kindness/goodwill to an easy being (or benefactor) & self, then someone or some part of you that you find difficult. Please practice 20 minutes or more a day. Remember, it is always okay to return to a being that is easy. It can also be very skillful to switch to mindfulness. Integrating mindfulness into metta practice can increase wisdom. This can be done by noticing what is and isn’t metta, without judging –or buying into–other emotions or experiences. In daily life, notice when Metta is present and when it isn’t. What are conditions that help it arise? Decrease? Appreciating the wish for metta, being interested in it, attending to it, helps to strengthen it.

Teachings on the Queen Mallika sutta and how doing metta for ourselves naturally translates to metta for everybody.

Guided Meditation; Instructions; Talk

Metta, Samadhi, and the perception of anatta, are all in service of letting go.

Short reflection on metta and the human condition, inspired by Jane Hirshfield's poetry.

Introduction to Brahma Vihara practices and Guided Metta practice.

This is a Guided body scan meditation infused with metta.

Homework for this class is: Daily meditation: 15-20 minutes per day if new, normal amount if experienced. --At least 2/3 metta for easy being/benefactor & self. (start with easy being if it’s helpful). --Up to 1/3 mindfulness (or end with a bit of mindfulness). --If it gets challenging, return to where it’s easy. 2. Micro-practice: Stop, notice, appreciate, kindness/positive regard for self or others: Appreciation, gratitude, or inspiration as a form of mindfulness. If you don’t notice in daily life, recall/write down a few in the evening. Due to a recording error, the second mini lecture was not recorded. The topic was the Buddhist and Scientific rationales for cultivating lovingkindness for oneself. The scientific study referenced is entitled "Open Hearts Build Lives," by Barbara Fredrickson, et al. https://scholar.google.com/citations?view_op=view_citation&hl=en&user=-0XLchUAAAAJ&citation_for_view=-0XLchUAAAAJ:geHnlv5EZngC

Guided Meditation; Instructions; Talk

Renunciation and Refuge - Metta and the path of letting be, of loving. Our ground of liberation is love.