The Loving Kindness (Metta) Retreat (Dharma Seed: Retreat talks) Rob Burbea: Metta Instructions and Guided Meditation 1
Aug 7, 2010
Rob Burbea discusses Metta meditation, emphasizing boundlessness and self-love. He shares tips on incorporating phrases for well-wishing and the importance of flexibility in practice.
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Metta Is Unconditional Boundless Care
- Metta differs from ordinary love by emphasizing unconditionality and boundlessness in wishing others well.
- Rob Burbea recommends expanding care from yourself to unknown people, difficult people, and finally all beings using simple categories as a scaffold.
Brother Served As Unexpected Benefactor
- Burbea describes using his brother as a benefactor even though they're not close now because thinking of him easily evoked care.
- He emphasizes the benefactor can be whoever is simplest and easiest to wish well, not necessarily a hero.
Use Simple Repeated Phrases As Keys
- Use a short set of repeated phrases embodying well-wishing (e.g., "May I be safe and protected").
- Repeat them gently and consistently so they become embodied keys that open the quality of metta over time.