(Spirit Rock Meditation Center) 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.

Oren Jay Sofer: A Gentle Introduction to Metta Practice (Retreat at Spirit Rock)

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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Oren Jay Sofer: A Gentle Introduction to Metta Practice (Retreat at Spirit Rock)

Oren Jay Sofer: A Gentle Introduction to Metta Practice (Retreat at Spirit Rock)