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COURSE

A Guide To The Brahmaviharas

With Ishar Keshu

This course is a step-by-step guide to the Brahmaviharas—four boundless qualities of the heart: loving-kindness (Metta), compassion (Karuna), joy (Mudita), and equanimity (Upekkha). You’ll learn what each of qualities are, why they matter, and how to practice them directly through guided meditations. The course moves from understanding the foundations into actually doing the practices, so you’re not just learning about them—you’re experiencing them for yourself. In this course, you’ll learn about the 11 transformative benefits of practicing loving-kindness and the other Brahmaviharas, how loving-kindness counteracts ill-will, what compassion (karuna) is and how it differs from pity, how to borrow happiness from others through appreciative joy (mudita), how to stay balanced in a changing and unpredictable world, the near and far enemies of each Brahmavihara, how Zen masters practice equanimity, how the Brahmaviharas have changed my life for the better and how they can for you too ... and so much more!

A 10 Day Course on Metta, Karuna, Mudita, and Upekkha

11 Days

22 students

5.0 stars

25 min / day

English

About this course

Loving-Kindness (Metta)

Mudita (Appreciative Joy)

Equanimity Practice (Upekkha)

Meet your Teacher

Ishar Keshu

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Austin, TX, USA

Ishar is a meditation and yoga teacher with over a decade of teaching experience. His background draws from yoga, Theravada and Zen Buddhism, and Taoism. Drawing from an early foundation in personal growth, he presents these teachings in a clear, grounded, and accessible way, helping students understand and apply ancient wisdom in everyday life.

View Profile

11 Days

22 students

5.0 stars

25 min / day

English

Lesson 1

An Introduction to the Brahmaviharas: Loving-Kindness, Compassion, Appreciative Joy, and Equanimity

This lesson introduces the Brahmaviharas, or “boundless qualities of the heart,” and explores their origins in early yogic traditions and their integration into both Buddhist and yogic teachings. It outlines the four core qualities—loving-kindness (metta), compassion (karuna), sympathetic joy (mudita), and equanimity (upekkha)—and shows how they all arise from a foundation of goodwill. The lesson also begins to frame these qualities not just as concepts, but as lived experiences that can be cultivated through practice, leading to a more open, balanced, and connected way of relating to oneself and others.

Lesson 2

The Benefits of Practicing Loving-Kindness (And the Other Brahmaviharas)

This lesson explores the benefits of loving-kindness (metta) and how it directly counteracts aversion and ill-will—two key sources of mental suffering. Drawing from both Buddhist and yogic frameworks, it places these tendencies within larger systems like the kleshas, hindrances, and the three poisons, showing how they disrupt both meditation and daily life. The lesson then outlines the traditional eleven benefits of practicing loving-kindness according to the Buddha.

Lesson 3

All About the 1st Brahmavihara: Loving-kindness (Metta)

This lesson explores the first Brahmavihara, Loving-kindness (metta), which serves as the foundation for the others. You’ll learn about the intention behind metta, its near and far enemies, and several techniques for cultivating it in practice.

Lesson 4

Guided Meditation on Loving-kindness (Metta)

This is a guided meditation on the first Brahmavihara, loving-kindness (metta). You’ll gradually cultivate goodwill by beginning with yourself, then extending it to a mentor or spiritual teacher, close friends, acquaintances, a challenging person, and finally to all beings everywhere. The practice begins and ends with the sound of a bell.

Lesson 5

All About the 2nd Brahmavihara: Compassion (Karuna)

This lesson explores the second Brahmavihara, Compassion (Karuna). You’ll learn about the Bodhisattva Vow, the near and far enemies of compassion, and several techniques for cultivating it in practice.

Lesson 6

Guided Meditation on Compassion (Karuna)

This is a guided meditation on the second Brahmavihara, Compassion (Karuna). You’ll gradually cultivate compassion by beginning with someone who is going through a difficult time, then extending it to yourself, a mentor or spiritual teacher, close friends, acquaintances, a challenging person, and finally to all beings everywhere. The practice begins and ends with the sound of a bell.

Lesson 7

All About the 3rd Brahmavihara: Appreciative or Sympathetic Joy (Mudita)

This lesson explores the third Brahmavihara, appreciative or sympathetic joy (mudita)—a quality that is often overlooked, yet essential to develop. You’ll learn about the transformative effects of mudita, its near and far enemies, and how to cultivate it in practice.

Lesson 8

Guided Meditation on Appreciative or Sympathetic Joy (Mudita)

This guided meditation focuses on the third Brahmavihara, appreciative joy (mudita). You’ll gradually cultivate this quality by directing it toward yourself, a close loved one or teacher, acquaintances, a challenging person, and eventually all beings. The practice begins and ends with the sound of a bell.

Lesson 9

All About the 4th Brahmavihara: Equanimity (Upekkha)

This lesson explores the fourth and final Brahmavihara, equanimity (upekkha). You’ll learn how equanimity brings grounding and stability to the other Brahmaviharas. We’ll also look at the Eight Worldly Winds, explore Zen stories on equanimity, and cover how to practice it in daily life.

Lesson 10

Guided Meditation on Equanimity (Upekkha)

This guided meditation focuses on the fourth Brahmavihara, equanimity (upekkha). You’ll begin by cultivating metta toward yourself. From there, you’ll extend equanimity to a mentor or spiritual teacher, a challenging person, acquaintances, and finally all beings. The practice begins and ends with the sound of a bell.

Lesson 11

Conclusion: Continuing the Practice

I’d like to thank you for taking this course on the Brahmaviharas. This track offers a recap of what we’ve covered. It also explores how to continue practicing these qualities both in meditation and in daily life, helping you maintain a continuous mindfulness of the Brahmaviharas. May all beings be happy!