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Metta Bhavana - Introduction and Basic Tools

by Kamalashila

Here is Kamalashila's illuminating guide to working in the 'Metta Bhavana' ('Development of Loving Kindness') meditation practice. Full of useful tips for beginner and seasoned meditator alike! This is a companion recording to the full and short lead-throughs of the meditation itself which can also be found on the site.

Kamalashila is an excellent guide and has been teaching meditation for 30 years.

This talk is part of the series Getting Started in Meditation.

Tracks (click play to listen)

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1. Introduction to the tape - general advice on meditation (2:30) 
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2. Introducing the Metta Bhavana - Developing Loving Kindness; the importance of friendliness - starting with yourself (2:22) 
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3. The structure of the meditation; settling down; the first stage - sitting with however you feel and directing friendliness t (2:27) 
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4. General points on developing metta; patience, imagination, experiment, focus and concentration (3:19) 
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5. Second stage - metta towards a friend; choosing the person; how to work in this stage - being honest (2:23) 
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6. Third stage - the neutral person; how to work even when there is no strong feeling (1:25) 
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7. Fourth stage - metta towards someone you find difficult; being open to change; empathy (2:17) 
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8. Fifth stage - equalizing metta for all four people, a simple approach; metta for the whole universe - how to work on it (2:44) 

Total running time: 19:27