Video: JoAnna on the Buddhist Gesture of Bowing / Anjali

How to Cultivate a Loving Heart: The Buddhist Practice of Metta

Welcome to How to Cultivate a Loving Heart

1. JoAnna's Introduction to Metta

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

4. Metta Principles

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”

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

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