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How to Cultivate a Loving Heart: The Buddhist Practice of Metta
Welcome to How to Cultivate a Loving Heart
Using this online course
1. JoAnna's Introduction to Metta
Video: What Metta Is, and Why It Matters to Our Lives (8:19)
Section 1 Review
Section 1 Related Reading: "A Simple Forgiveness Practice," by JoAnna Hardy
2. Peace Be With You: Cultivating the Seeds of Kindness
Video: How Metta Helps Us Know Ourselves / What Holds Us Back? / How Does Loving-kindness Manifest in Us? (10:44)
Section 2 Review
Section 2 Related Reading: "Feed the Right Wolf," by Pema Chödrön
3. Practice: Reciting The Metta Sutta with JoAnna
Video: The Practice of Reciting the Metta Sutta (3:21)
Section 3 Review
4. Metta Principles
Video: An Overview of Metta Practice (4:44)
Section 4 Review
Section 4 Related Reading: "Why I Do Metta," by Janice Lynne Lundy
5. Metta Practice: Basics & Category 1: With Yourself as Object
Video: How to Practice Metta: Basics / Category 1: With Yourself as Object (10:57)
Section 5 Review
Section 5 Related Reading: "Be Kind to Yourself. Here's How," by Kristin Neff
5a. About the Buddhist “Bow”
Video: JoAnna on the Buddhist Gesture of Bowing / Anjali (0:57)
Section 5a Related Reading: Norman Fischer on Bowing
6. Metta Practice Category 2: With an “Easy Person” as Object
Video: How to Practice Metta, Category 2: With an “Easy Person” as Object (6:24)
Section 6 Review
Section 6 Related Reading: "How We Expand Loving-Kindness," by Josh Korda
7. Metta Practice Category 3: With a “Neutral Person” as Object
Video: How to Practice Metta, Category 3: With a "Neutral Person" as Object (7:30)
Section 7 Review
8. Metta Practice Category 4: With a “Challenging Person” As Object
Video: How to Practice Metta, Category 4: With a "Challenging Person" As Object (6:51)
Section 8 Review
9. Metta Practice, Category 5: With All Beings as Object / Closing Notes
Video: How to Practice Metta, Category 5: With All Beings As Object (7:47)
Section 9 Review
Section 9 Related Reading: "A Meditation for Extending Loving-kindness," by Charles Suhor
Video: How to Practice Metta, Category 3: With a "Neutral Person" as Object
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