Over the course of a two-day loving-kindess (mettā) retreat at Sheffield Insight, Ven Candā considers the quiet happiness that arises as the heart becomes more open. Topics covered in this Q&A include sustaining attention during loving-kindness meditation and understanding degrees of dukkha. This session ends with a guided meditation aimed at cultivating boundless friendliness towards ourselves and others.

[0:00] How to focus loving-kindness meditation on one person

[2:44] Delighting in subtle states like peace and contentment

[7:58] Abiding in equanimity [9:53] Meeting shame with compassion

[13:03] Metta for non-humans and objects

[17:07] External conditions

[21:20] Metta for those who have passed away

[24:38] Are skillful states dukkha?

[28:05] Practicing metta for someone you’ve yet to meet

[30:08] What love, peace, and happiness have in common

[31:53] Guided meditation

"How to notice subtle mental states" 2nd Q&A and "Metta for every living being", 5th guided meditation of the "The radiant quality of loving kindness" New Year Retreat for Sheffield Insight, 02 & 03 Jan 2026