The Loving Kindness (Metta) Retreat (Dharma Seed: Retreat talks) Rob Burbea: Heart Work
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Aug 8, 2010 
Rob Burbea, a meditation teacher specializing in metta meditation, discusses the importance of working with difficult emotions and deepening metta practice. Topics include handling inner critics, starting meditation with self-kindness, the role of wonder in metta practice, transforming intentions for a fulfilling life, and the transformative power of metta practice in cultivating happiness and confidence.
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Three Modes Of Metta Practice
- Metta practice has three modes: harmonizing, holding difficulty while continuing practice, and turning fully toward difficulty to respond directly.
- Learning to shift among these modes gives flexibility and skillful care in life.
Open Gradually And Control The Pace
- Open gradually when metta brings strong feeling and remember you control the pace of practice by stopping or softening it.
- Use small steps to trust the opening and let loveliness reassure fear rather than denying the fear.
Metta Can Highlight Hidden Resistance
- Metta can highlight non-metta states like anger or resistance, making them feel stronger though they may not be increased.
- This contrast can reveal hidden aversions and provide material for purification and befriending.