2025-11-04 Metta Instructions & Guided Meditation (Retreat at Spirit Rock) 44:17
John Martin	Download Listen
Spirit Rock Meditation Center :  Cultivating Love, Clarity, and Resilience: An LGBTQIA+ and GNC Retreat

2025-10-21 Guided Metta Meditation for Neutral Person 32:39
Jean Esther	Download Listen
True North Insight :  The Resilience Of Love & Wisdom In Meeting Our Lives

2025-09-20 Guided Meditation: Metta (loving-kindness) for dear friend and neutral being 60:23
Marjolein Janssen	Download Listen
After an introduction to metta meditation, a guided meditation which includes the categories of benefactor, self, dear friend and a neutral being.
Insight Meditation Society - Retreat Center :  Three-Month Retreat – Part 1 - 25PT1

2025-09-06 Last Guided Metta Meditation 23:55
Pascal Auclair	Download Listen
Insight Meditation Society - Retreat Center :  Freedom and Ease of Being: A Meditation Retreat for Our LGBTQAI+ Community – 25LGBTQAI

2025-08-21 Guided Instructions: Metta for easy beings and benefactors 44:38
Matthew Hepburn	Download Listen
Insight Meditation Society - Retreat Center :  Your Life Is Your Practice: Insight Meditation Retreat – 25NL

2025-08-12 Metta Instructions + Guided Meditation 28:49
Tuere Sala	Download Listen
Barre Center for Buddhist Studies :  Emptiness: Seeing that Frees Yearlong Course Retreat

2025-08-11 Metta Instructions + Guided Meditation 58:02
Yahel Avigur	Download Listen
Barre Center for Buddhist Studies :  Emptiness: Seeing that Frees Yearlong Course Retreat

2025-08-10 Metta Instructions + Guided Meditation 55:27
Tuere Sala	Download Listen
Barre Center for Buddhist Studies :  Emptiness: Seeing that Frees Yearlong Course Retreat

2025-08-09 Metta Instructions and Guided Meditation 58:38
Yahel Avigur	Download Listen
Barre Center for Buddhist Studies :  Emptiness: Seeing that Frees Yearlong Course Retreat

2025-08-07 Guided Metta Meditation 48:50
Deborah Ratner Helzer	Download Listen
For oneself and a benefactor
Insight Meditation Society - Retreat Center :  The Sure Heart's Release: Insight and Metta Retreat – 25MKM

2025-07-30 Guided Meditation: Concentration, Metta, Mindfulness (including of Negative Views), and Reflections 40:18
Donald Rothberg	Download Listen
In this guided meditation, connected to the later talk on "Non-Harming," we begin with about 8 minutes of settling and becoming more present, developing more samadhi (concentration). Then there is a period of lovingkindness (metta) practice, including starting where the lovingkindness flows the easiest and then extending the lovingkindness to many other beings. This is followed by mindfulness practice, with guidance on exploring when there are negative or blaming views of self or another. Finally, we close with several reflection questions related to how there is harming of self and/or others at times in our lives.
Spirit Rock Meditation Center :  Monday and Wednesday Talks

2025-07-28 Guided Instructions: Giving & Receiving Metta 48:45
Matthew Hepburn	Download Listen
Loving-Kindness can be a relational reciprocity. We explore cultivating this approach.
Insight Meditation Society - Retreat Center :  Insight Meditation Retreat for 18–32 Year Olds – 25YA

2025-07-25 Cultivating Seeds of Friendliness 38:35
River Wolton	Download Listen
Guided mettā meditation.
Gaia House :  Rainbow Dharma: A Retreat for the LGBTQI+ Community

2025-07-13 Living With Illness and Loss: Guided Meditation 2—Developing Mettā To An Easy Relationship 46:15
Nathan Glyde	Download Listen
Gaia House :  Living With Illness and Loss (online)

2025-07-11 Body Metta Awareness 67:12
Devon Hase	Download Listen
Reflections and Guided Meditation on Metta for the Body moving into boundless loving awareness.
Various

2025-06-27 Guided Meditation - Metta to an Easeful Relationship & Expanding to All 42:27
Nathan Glyde	Download Listen
Gaia House :  Unequalled Radiance (Dana Retreat, Livestreamed)

2025-06-20 Guided Meditation - Mettā Practice 42:45
Yanai Postelnik	Download Listen
Gaia House :  This Precious Human Life : Contemplating Our Mortality

2025-06-17 Guided Meditation - Stepping Stones to Boundless Mettā 39:56
River Wolton	Download Listen
Gaia House :  This Precious Human Life : Contemplating Our Mortality

2025-05-11 Guided Metta Meditation - Metta for All Beings (Retreat at Spirit Rock) 39:34
Matthew Brensilver	Download Listen
Spirit Rock Meditation Center :  Spring Insight Retreat

2025-05-01 Guided Meditation - Mettā to and Easy Relationship; Self & World 41:11
Nathan Glyde	Download Listen
Gaia House :  Limitless and Sublime

2025-04-29 Metta for All Beings 28:08
Devon Hase	Download Listen
Guided practice on metta for all beings
Big Bear Retreat Center :  Simplicity and Stillness

2025-04-21 Guided metta meditation 48:51
Ayya Anandabodhi	Download Listen
Cloud Mountain Retreat Center :  Deepening into Wisdom and Love 2025

2025-04-19 Guided Mettā Practice 42:19
Jenny Wilks	Download Listen
Gaia House :  Mindfulness, Insight, Liberation

2025-04-19 Healing a Broken Heart 44:22
Ayya Anandabodhi	Download Listen
Guided metta meditation
Cloud Mountain Retreat Center :  Deepening into Wisdom and Love 2025

2025-04-16 Guided Metta for Self 45:10
Roxanne Dault	Download Listen
Inviting this warmth in meeting all that we are and cultivating kindness
Insight Meditation Society - Retreat Center :  Embodying Kindness and Wisdom: Insight and Lovingkindness Meditation Retreat - 25RB

2025-04-07 Monday afternoon metta 45:40
Jeanne Corrigal	Download Listen
A short talk and guided practice offer easy doorways to metta, along with guidance with the acronym CARE for the abiding and radiating practices.
Saskatoon Insight Meditation Community :  Liberative Dependent Origination: Supporting Awakening in the Mind and Heart

2025-04-03 A Gentle Introduction to Metta Practice (Retreat at Spirit Rock) 60:16
Oren Jay Sofer	Download Listen
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.
Spirit Rock Meditation Center :  Steadying the Heart: Refuge through the Four Sublime States

2025-04-02 Brahmavihāra – Introduction to the four immeasurables. Guided Mettā Exercise. 40:46
Akincano Marc Weber	Download Listen
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.
Insight Meditation Society - Retreat Center :  Cultivation – Investigation – Contemplation: Insight Meditation Retreat for Experienced Students – 25AMW

2025-03-29 Morning Welcome, Guided Sit - Anapanasati Concentration, Metta Practice for Self & Benefactor 43:26
Marcia Rose	Download Listen
Mountain Hermitage :  The Heart of the Matter: Metta (unconditional loving-kindness) & Mudita (appreciative/empathetic joy)

2025-03-28 Introduction to Retreat Topic: Metta & Mudita retreat format, schedule, questions followed by Guided Sitting Meditation... Anapanasati concentration and Metta practice for oneself 60:25
Marcia Rose	Download Listen
Mountain Hermitage :  The Heart of the Matter: Metta (unconditional loving-kindness) & Mudita (appreciative/empathetic joy)

2025-03-25 Introduction to the Brahmaviharas and the Practice of Metta 58:28
Kaira Jewel Lingo	Download Listen
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.
Insight Meditation Society - Retreat Center :  Return to Wholeness: Opening to Wisdom & Love - 25DW

2025-03-22 Afternoon Session: Guided Meditation: Tetrad 1 + Metta 29:46
Ayya Santussika	Download Listen
Barre Center for Buddhist Studies :  Ānāpānasati: Opening to Stillness, Kindness, Compassion, Joy and Equanimity

2025-03-03 Lightly Guided Med - Suffusing Our Practice w Metta 42:21
Jaya Rudgard	Download Listen
Gaia House :  Radical Freedom, Wise Response

2025-03-03 Metta: Cultivating Kindness and Goodwill 41:37
Anushka Fernandopulle	Download Listen
Introduction to Brahma Vihara practices and Guided Metta practice.
Spirit Rock Meditation Center :  March Insight Meditation 1-Month Retreat

2025-03-02 Meeting The Body With Loving Attention 30:30
Jean Esther	Download Listen
This is a Guided body scan meditation infused with metta.
Insight Meditation Society - Retreat Center :  Living Dharma: Infusing Mindfulness Practice with the Spirit of Inquiry - 25MG

2025-02-26 Freeing the Heart from Enmity: Metta for the Difficult 60:33
Oren Jay Sofer	Download Listen
Instructions and guided meditation on how to practice metta for those with whom we have conflict, difficulty, or struggle.
Insight Meditation Society - Retreat Center :  Lovingkindness Retreat – 25MOS

2025-02-23 Morning Instructions: Metta Practice + Guided Meditation for Benefactor 59:58
Oren Jay Sofer	Download Listen
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.
Insight Meditation Society - Retreat Center :  Lovingkindness Retreat – 25MOS

2025-02-21 Ideas for Self Guided Practice; Guided Meditation - Radiant Goodwill (Metta) 39:58
Nathan Glyde	Download Listen
Gaia House :  Awakening in Motion and Stillness

2025-02-11 Guided Meditation - Mettā - Uncontracted Non-Clinging 42:09
Nathan Glyde	Download Listen
Gaia House :  An Open Path

2025-02-10 Metta Practice for Neutral Person & Difficult Person 46:21
Jean Esther	Download Listen
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.
Insight Meditation Society - Retreat Center :  Creating a Suitable Home for the Heart - 25CDC

2025-02-10 Guided Meditation : Mettā to Sensations 42:17
Zohar Lavie	Download Listen
Gaia House :  An Open Path

2025-02-06 Metta for Yourself (Retreat at Spirit Rock) 48:26
Devon Hase	Download Listen
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.
Spirit Rock Meditation Center :  2025 February Insight Meditation 1-Month Retreat

2025-02-01 Embodying Peace Part 1 2:17:59
Andrea Castillo, Dawn Neal	Download Listen
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)
Insight Santa Cruz :  Embodying Peace: A Daylong Retreat on the 6 Principles of Cordiality

2025-01-18 Module III: Metta/Loving Kindness Practice 1:44:13
Howard Cohn	Download Listen
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.
One World Mindfulness :  Freeing the Heart, Awakening Insight

2025-01-14 Morning Instructions Day 4 - Introducing the Neutral Person (Retreat at Spirit Rock) 46:01
Gullu Singh	Download Listen
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.
Spirit Rock Meditation Center :  Mettā Retreat: Teachings and Practices to Cultivate a Wise, Awakened, and Responsive Heart

2025-01-13 Guided Meditation: Radiating Metta (Retreat at Spirit Rock) 37:19
Donald Rothberg	Download Listen
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.
Spirit Rock Meditation Center :  Mettā Retreat: Teachings and Practices to Cultivate a Wise, Awakened, and Responsive Heart

2025-01-09 Radiant Kindness : Mindful Movement & Guided Meditation (Mettā Parami) 58:44
Nathan Glyde	Download Listen
Gaia House :  Rest and Renewal

2025-01-05 Guided Mettā–Forgiveness- Gratitude Meditation (no phrases) 43:58
Akincano Marc Weber	Download Listen
Guided practice on the themes of mettā, gratitude, connectedness, and forgiveness
Insight Meditation Society - Retreat Center :  Embodying the Heart of Wisdom: New Year’s Retreat

2025-01-01 Metta: Loving Ourselves Back into Wholeness 39:41
Devon Hase	Download Listen
Guided meditation on metta for all beings.
Spirit Rock Meditation Center :  New Year's Insight Meditation Retreat

2024-12-29 Metta for a Benefactor 42:47
Devon Hase	Download Listen
Introduction and teachings on metta followed by a guided practice sending metta to a benefactor.
Spirit Rock Meditation Center :  New Year's Insight Meditation Retreat