In this guided meditation with instructions, we begin with connecting with the felt sense of metta, then explore offering phrases for a benefactor, mentor, or good friend.
The Four Immeasurables. Brahmavihāra are not mere emotions but constitute different tones of relational empathetic resonance. They constitute nothing less but our humanity.
Brahmavihāras are cultivations not just 'states'. They are more than empathy but intentntional attitudes.
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.
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.
We expand or awareness of our interconnectedness as humans when we practice Metta for both the "Neutral Person" and the "Difficult Person". Sometimes the Difficult Person can be ourselves. The end of this Guided Practice offers a compassion practice for oneself.
Teachings on how to practice metta for ourselves, including poetry by Jane Hirshfield and a story by Father Gregory Boyle. Guided practice in receiving care and sending love to our younger self.
The First Four Principles
~Settling Sit
~Teachings on Individualism and Community
~Teachings on the Six Principles of Cordiality
~Guided Meditation
(Bio break- not recorded)
~Lightly Guided Meditation: Generosity and Metta
~Teachings on Metta (Lovingkindness)
~Teachings on Generosity
~Lightly Guided Meditation
(Ritual - not recorded)
Metta: The Practice of Loving Kindness
2-hour practice period ('module'); includes instruction and guided and silent practice. One of four modules each day on the daily retreat theme, with Howard Cohn, Carla Brennan or Genevieve Tregor.
In this guided meditation we expand the sphere of Mettā from Self, Benefactor and Friend to also include the neutral person. This is the person you do not know well or have any strong feeling for or against. The ancient texts describe this as the one that is neither loved nor unloved.
We start with naming two general contexts for metta practice: (1) metta is practiced along with the other three brahmavihara—compassion, sympathetic joy, and equanimity—and when mature integrates the other three; and (2) there are different ways of practicing metta. We then look at another main way of practicing, likely the way that the Buddha practiced—radiating metta. After a brief overview, we practice radiating metta first through a guided spatial expansion of radiating metta, from one’s own heart to the infinite expanse. Then we practice briefly a simple way of just letting metta radiate. After practice, there is discussion.
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.
