(Spirit Rock Meditation Center) We start with a short overview of practicing metta practice with phrases, followed by about 8-9 minutes of settling with mindfulness practice. Then we practice metta with phrases with beings with whom the metta flows most easily. This is followed by a period of guided practice of radiating metta.

Donald Rothberg: Guided Meditation: Metta (Lovingkindness) Practice with Phrases and Radiating Metta

The teachings of the Buddha (Dharma) and the practices of Insight Meditation (Vipassana) and loving-kindness meditation (metta) are at the heart of all the programs we offer at Spirit Rock. Practicing Insight Meditation develops mindfulness, the capacity to pay attention to each moment of life and to see clearly the truth of our experience. Studying the Dharma provides insights into the conditions that define and limit our experience of life. And cultivating an attitude of loving-kindness allows us to stay present to what's true and what's difficult in our lives with compassion for ourselves and others. Ultimately, our relationship to life is transformed as we learn to live more wisely and kindly.

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Donald Rothberg: Guided Meditation: Metta (Lovingkindness) Practice with Phrases and Radiating Metta

Donald Rothberg: Guided Meditation: Metta (Lovingkindness) Practice with Phrases and Radiating Metta