The greatest gift is the
gift of the teachings
 
Basic Metta Meditation Instructions and Guided Meditation (Retreat at Spirit Rock)
2024-01-11 Basic Metta Meditation Instructions and Guided Meditation (Retreat at Spirit Rock) 52:57
Kaira Jewel Lingo
We cover the 3 elements of metta practice: generating the energy of friendliness, visualizing the person/being you are sending metta to, and repeating the phrases. We offer various versions of the phrases and introduce the first few categories of beings we can send metta to: self, benefactor, and dear friend. In the guided practice we begin by feeling held and loved by others and then offer this to ourselves, then move on to benefactor and dear friend.
Spirit Rock Meditation Center January Metta 2024

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