Metta/Loving-Kindness Instructions

Instructions for Metta and the Practice of the Brahma Viharas, which is based on the earliest Buddhist suttas. Bhante Vimalaramsi guides you with detailed instructions during this meditation. He suggests you radiate Lovingkindness (Metta) to yourself for 5-10 minutes and the balance of your sitting to a Spiritual Friend. He gives you a method called the "6Rs" to effectively let go of hindrances.

Notes regarding some comments: There is no Bell for switching from sending Metta to yourself at the 10-minute mark. Just try to be close. Then the rest of the 30 minutes sit radiating to the spiritual friend. After the instructions, there is 15 minutes of silence and then bells at 30 minutes, so you can practice on your own for 30 minutes total. We only stay with the spiritual friend so as to build collectedness or concentration. If we send metta to other types of beings at this point, we become unfocused and cannot attain that first powerful state of collectedness.

Reviews

Fantastic instructions. Really helpful

🙏

Thank you for this precise, wonderful instruction!

Very nice metta guided meditation. Thanks

Fantastic instructions, but it’s a bit advanced for me yet. Visualization type meditations for me almost always collapse into a runaway train. I need much better concentration.