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

An online course in the transformational Buddhist practice of Metta meditation

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 has been exploring and practicing multiple traditions since 1999. In 2005, her focus landed on Buddhism and Vipassana meditation. Helping communities and individuals that don’t typically have access to the traditional dharma settings, social/racial justice and building multicultural community is top on her list of priorities. She is an empowered teacher in the Spirit Rock, IMS lineage and is Guiding Teacher at Against the Stream Buddhist Meditation Society


Class Curriculum


  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.
What if I am unhappy with the course?
We would never want you to be unhappy! If you are unsatisfied with your purchase, contact us in the first 30 days and we will give you a full refund.
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.
Don’t like to meditate?
Perhaps you’ve tried meditation and weren’t a fan. But metta, as you’ll see, feels (and is) different. While some forms of meditation are without a clear goal, metta is uniquely engaging. The practice gives us “something to do”—a positive, even fun project for our minds. And you don’t have to sit in some rigid, uncomfortable posture. Metta is about being at ease, so you can let your body be at ease, too. Metta feels good! And once you learn it, you can do it pretty much anywhere, any time.

Get started now!