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Dharma Talks
given at Spirit Rock Meditation Center
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2026-01-15
One Arrow is Sufficient, Thanks. (Retreat at Spirit Rock)
55:34
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Gullu Singh
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This talk explores how mettā supports freedom from the “second arrow” of mental reactivity. Drawing on vivid teachings from the Buddha, it shows that ill-will harms the one who holds it and that kindness is an aspirational training pointing to the limitless capacity of the heart. The path is framed through the Satipaṭṭhāna: purification of mind, the surmounting of sorrow, and the end of dukkha. Central is the role of vedanā—the pleasant, unpleasant, or neutral tone that conditions craving and resistance. Most suffering arises not from experience itself but from the mind’s rejection of what is here. Mettā becomes a relational posture toward life, saying “yes” to each moment and softening identification with pain. By noticing greed, aversion, and delusion, we transform them into generosity, love, and wisdom. The impartial heart learns to meet all experience with balance, discovering ease even amid difficulty.
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Spirit Rock Meditation Center
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Metta Retreat: Teachings and Practices to Cultivate a Wise, Compassionate, and Responsive Heart
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