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

Develop a practice in Metta with Joanna Hardy

Experience a greater sense of happiness, safety, and freedom. An online course in the transformational Buddhist practice of Metta meditation.

Practiced by Buddhists for thousands of years, metta enhances our capacity for goodwill and love and turns it up a notch — or two or three! — so that we feel better about ourselves and our place in the world.

In 10 easy-to-follow videos — featuring 5 guided meditation sessions — meditation expert JoAnna Hardy will teach you the basics of metta and how to put them into practice. Before you know it, How to Cultivate a Loving Heart will have you creating, and deepening, love and goodwill for yourself and the people in your life.

Also included are helpful review materials to reinforce what you’ve learned, and further readings (specially selected by the editors of Lion’s Roar) by some of today’s finest Buddhist teachers, including Pema Chödrön, Norman Fischer, and JoAnna Hardy herself, who provides an easy-to-follow bonus “self-forgiveness practice.”

Follow along with How to Cultivate a Loving Heart from the comfort of your own home, and on your own schedule; return to it as often as you like to refresh what you’ve learned and keep your practice strong.

Enroll today to make the life-changing benefits of metta practice yours with How to Cultivate a Loving Heart.

All Lion's Roar Online Learning courses include closed captions.

Your Instructor

JoAnna Hardy
JoAnna Hardy

JoAnna Hardy is an insight meditation (Vipassana) practitioner and teacher; she is on faculty at the University of Southern California, a meditation trainer at Apple Fitness+, a founding member and teacher at the Meditation Coalition, a visiting teacher at Black Being LA, a visiting retreat teacher at Insight Meditation Society, and a collaborator on many online meditation Apps and programs.


  Welcome to How to Cultivate a Loving Heart
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  3. Practice: Reciting The Metta Sutta with JoAnna
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  7. Metta Practice Category 3: With a “Neutral Person” as Object
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  8. Metta Practice Category 4: With a “Challenging Person” As Object
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Frequently Asked Questions

When does the course start and finish?
The course starts now and never ends! It is a completely self-paced online course - you decide when you start and when you finish.
How long do I have access to the course?
How does lifetime access sound? After enrolling, you have unlimited access to this course for as long as you like - across any and all devices you own.
Not sure metta practice is for you?
Neither was JoAnna Hardy. She was skeptical, but her own meditation teacher asked her to give it a try. And it transformed her life. Where once she felt disconnected, she’d now learned to generate a sense of goodwill that made her feel at peace with herself and grounded even when vexed by difficult people.
Not a Buddhist?
You don’t have to be! After all, the Buddha wasn’t a “Buddhist.” Accordingly, meditation and metta, as he taught them, are practiced the world over by people of all kinds of backgrounds, religious or not.

Get started now!