20-Minute Meditation: Metta (Loving-Kindness)

FromShell Fischer's Podcast

Start listening View podcast show

20-Minute Meditation: Metta (Loving-Kindness)

FromShell Fischer's Podcast

ratings:

Length:

25 minutes

Released:

Dec 14, 2018

Format:

Podcast episode

Description

During a recent "Noble Silence" night at Shell's meditation class, she was asked to record the metta (loving-kindness) meditation that she offers. This recording includes a brief explanation, followed by the meditation. Enjoy!

Released:

Dec 14, 2018

Format:

Podcast episode

Titles in the series (100)

Insight Meditation teacher, Shell Fischer, founder of Mindful Shenandoah Valley, offers her 25+ years of study and experience in these weekly talks about meditation practice, and how it can help us nurture more compassion, kindness, joy, and calm in our lives.

Skip carousel

Right Effort - The 6th Spoke in the Wheel of Dharma: In his teachings about how we should go about investigating the nature of our minds and hearts, the Buddha continually emphasized the words diligent, ardent, and resolute. If we really want to experience more joy and freedom in our lives, we need to... by Shell Fischer's Podcast
46 min listen
Offering Our Hearts to Kalyanamitra by Shell Fischer's Podcast
49 min listen
Right Intention: The 2nd Spoke of the Wheel of Dharma: According to the Buddhist teachings, every single moment of our lives involves an intention, and a choice -- and we can either make these decisions consciously, or unconsciously. The Buddha is urging us to make them consciously, to “intentionally”... by Shell Fischer's Podcast
45 min listen
Adhitthana - The Sacred Vow to Yourself: In the Thai language, the word for ‘vow’ is also translated as determination. And, in a very real sense, when we become even more “determined” to honor our practice and all that this entails, we are making a vow - like a marriage vow - to... by Shell Fischer's Podcast
46 min listen
The Noble 8-Fold Path: A Summary Talk: The Buddha taught us that, happily, there is a way out of suffering, and that way is the Noble Eightfold Path. Yet, the path itself is often illustrated as a wheel … the Dhammachakra (chakra = wheel) … and each of the 8 parts of this wheel is... by Shell Fischer's Podcast
43 min listen
Sacca: Living In Your Truth: As the teacher Gil Fronsdal has said, without a commitment to truth, there is no spiritual path. This is so important that we can safely say - as a kind of absolute truth in practice - that deceiving oneself or others is never acceptable. Yet, so... by Shell Fischer's Podcast
42 min listen
Right Livelihood - The 5th Spoke in the Wheel of Dharma: When we are practicing this step on our path, we’re being asked to consciously, and very honestly reflect on the question: How am I living my life? along with considering, “What am I really offering?” In essence, we are being asked to... by Shell Fischer's Podcast
40 min listen
Right Action - The 4th Spoke of the Wheel: In the Buddha’s teachings on Right Action (samma kammanta) we are being asked to be mindful of the harm we’re capable of causing with - and to - our physical bodies, and in our expression of our bodies and how we use them – and to consciously... by Shell Fischer's Podcast
43 min listen
The Mighty Force of Mudita: As the great Zen master Thich Nhat Hahn tells us, “Suffering is not enough.” In order for us to not be pulled under by the great forces of greed, hatred, and delusion in our world, the teachings urge us to continually and consciously nurture the... by Shell Fischer's Podcast
44 min listen
Equanimity: The Fruit of Our Practice: This talk explore what is often considered the “fruit” of our practice - equanimity (upekkha) - or balanced awareness - in the face of the so-called 10,000 joys and 10,000 sorrows that make up all the days and moments of our lives. This primary... by Shell Fischer's Podcast
45 min listen
Right Concentration - The 8th Spoke in the Wheel of Dharma: Traditionally, realms and states of deep consciousness have been described in mystical and spiritual literature as having been achieved through the art of concentration – which is exactly what we’re trying to cultivate in our Vipassana practice.... by Shell Fischer's Podcast
45 min listen
Q&A Session with Shell: Instead of offering the weekly dharma talk, Shell opened the room up to about 30 minutes of questions this week. If you have a question you'd like to ask Shell, please visit us at the to write your question, and Shell may answer it in the next... by Shell Fischer's Podcast
33 min listen
The Heart of Humility: In this talk, Shell dives into the idea of "humility" - a word fraught with shame in the English language - and explores how, through the teachings and the practice, we can start to view humility more and more as a pathway to love, genuineness,... by Shell Fischer's Podcast
42 min listen
20-Minute Meditation: Metta (Loving-Kindness): During a recent "Noble Silence" night at Shell's meditation class, she was asked to record the metta (loving-kindness) meditation that she offers. This recording includes a brief explanation, followed by the meditation. Enjoy! by Shell Fischer's Podcast
25 min listen
Facing the 8 Worldly Winds: According to the Buddhist teachings, there are 8 main “anxieties” or “hang-ups” that take up an enormous amount of our emotional energy, and keep us trapped in a cycle of pain, frustration, and suffering. These 8 are praise and blame,... by Shell Fischer's Podcast
49 min listen
Right Speech - The 3rd Spoke of the Wheel of Dharma: During this talk Shell begins to explore the sila (or virtue, moral conduct) section of the Noble 8-Fold Path, which is considered the foundation of the whole path, what it’s built upon. Without an essential grounding in sila, our practice can... by Shell Fischer's Podcast
48 min listen
The 9th Parami (Metta): Living With Loving-Kindness: Metta, a sense of unconditional friendliness, is said to be the very ground of our spiritual life, and also the most powerful practice, in that it can overcome all the states that accompany the biggest delusion and source of our suffering – that of... by Shell Fischer's Podcast
45 min listen
Right Mindfulness - The 7th Spoke on the Wheel of Dharma: Mindfulness is whole-body-and-mind awareness of the present moment. When we are mindful, we are fully present, without judgment, with exactly what’s happening, right now. We’re not lost in the past or future … not tangled up in daydreams,... by Shell Fischer's Podcast
47 min listen
Khanti: The Blessings of the Sacred Pause: In the Buddhist practice, patience (khanti) involves three essential aspects: gentle forbearance, calm endurance of hardship, and acceptance of the truth. As the teachings tell us, the more and more we practice and really get to know and understand... by Shell Fischer's Podcast
44 min listen
The Consequences of Karma: In our modern western lexicon, the word “karma” is often employed as a kind of derogatory term that implies that someone who is experiencing some negative consequences is somehow getting their just reward, or cosmic punishment. Yet in the Buddhist... by Shell Fischer's Podcast
48 min listen
Allowing Space for Sadness: “Listen to Sadness. Sadness is important. Sadness has something to teach you. It stands in opposition to an entire culture that tells people that happiness is the highest, best, and sometimes only permissible emotion, and that sadness is an obstacle... by Shell Fischer's Podcast
44 min listen
The Gift of Thanks-Giving: As the Zen master Thich Nhat Hanh tells us, “Suffering is not enough.” Yes, the First Noble Truth tells us that there is suffering, but our practice is not to live and dwell there; it is to cultivate a kind of lightness, joy, and ease in our... by Shell Fischer's Podcast
48 min listen
What Does It Mean to Take Refuge?: In anticipation of an annual Refuge Ceremony, Shell offers this talk on what it means to Take Refuge (find sanctuary) in what are called the 3 Jewels of Practice: 1. Buddha: (who we are not worshiping in any way, but honoring as an example of what is... by Shell Fischer's Podcast
41 min listen
Right View - The 1st Spoke on the Wheel of Dharma: If you can imagine that the Noble Eightfold Path is a kind of ancient spiritual GPS that the Buddha mapped out for us … then the first spoke in the wheel – Right View (samma dhitti) is like being able to zoom our inner screen all the way out to... by Shell Fischer's Podcast
44 min listen
Falling Awake: How We Can Work With Sleepiness in Our Practice: There are a multitude of reasons why we fall into sleep or a kind of dreaminess or even a sense of “nothingness” during meditation, and it’s helpful to know what these are so that we can use our practice to work with these states, and discover... by Shell Fischer's Podcast
48 min listen
The Sound of Silence: “If we had a keen vision and feeling of all ordinary human life, it would be like hearing the grass grow and the squirrel's heart beat, and we should die of that roar which lies on the other side of silence.” ~ George Eliot This talk explores how... by Shell Fischer's Podcast
47 min listen
Finding Balance By Setting Boundaries: The teachings show us that setting healthy boundaries with others is an incredibly important skill that can help us to live with more balance, joy, and ease in our lives - but of course, this isn’t always easy. Students often ask: “The teachings... by Shell Fischer's Podcast
58 min listen
Walking Meditation: Instructions, Guided Practice, Q&A: Though it’s considered an integral part of our formal meditation practice, walking meditation is something that is often not well-known in the West, or practiced, and can seem odd when we first try it. Yet, it can not only help the body refresh and... by Shell Fischer's Podcast
43 min listen
Tranquility: The 5th Factor of Awakening: As we deepen our meditation practice, it is crucial for us to learn how to develop the powerful quality of Passaddhi, also translated as “calm,” “tranquility,” “serenity,” or “composure.” This soothing, cooling quality of mind and... by Shell Fischer's Podcast
45 min listen
The Gift of the 5 Remembrances: In the Pāli canon, the Buddha asks us to practice reflecting each day on what are called “The 5 Remembrances” as they relate to the truth of annica (impermanence). Over time, and with practice, reflecting upon these 5 things can help us to more... by Shell Fischer's Podcast
45 min listen

More Episodes from Shell Fischer's Podcast

Skip carousel

What Would Buddha Do? Taking Refuge in the Beloved: This talk addresses the question: How can we flow between all the different roles, hats, or identities that we place on ourselves every day, and that kind, wise, compassionate presence within us that is actually free of those often-limiting... by Shell Fischer's Podcast
44 min listen
It Takes A Long Time to Grow Young: Nurturing Contentment: Right before the Buddha’s enlightenment, a single memory from his childhood apparently not only led him to nirvana, but to the profound teachings of the Middle Way – the whole thing. Essentially, what he remembered was what contentment (or... by Shell Fischer's Podcast
49 min listen
How To Work With Fear & Grief: Pause: The Buddhist teachings are continually calling our attention to the truth of what is called annica, or impermanence, because essentially, it’s exactly what we tend to struggle with, in the form of both the fear of uncertainty, and the grief... by Shell Fischer's Podcast
45 min listen
"It's All Yours" - Responding to Disrespect and Insult: As the Buddha’s teachings remind us over and over, even though it’s difficult, we never want to let another person’s anger, disrespect, or cruelty harden our own hearts. Instead, we want our meditation practice to serve as a kind of guard for... by Shell Fischer's Podcast
51 min listen
EMPTY OF EXPECTATION: Exploring "Beginner's Mind": While the Buddha assured us that it’s healthy to be aware of all our different intentions, he also suggested that once we’ve planted the seeds of our plans, our practice becomes surrendering to any determined outcome whatsoever – to truly let... by Shell Fischer's Podcast
48 min listen
Content in the Center: Exploring the Middle Way: When we practice what the Buddha called The Middle Way, we start to realize with more clarity that contentment resides at the center of our wanting and not wanting, our indulgence or deprivation. We learn that nothing is really happy or unhappy... by Shell Fischer's Podcast
47 min listen
The Sacred Healing of Noble Silence: In order for us to practice well, we need to learn how to create and then dwell in a quality the Buddha called Noble Silence – something that is precious and multi-faceted, like a jewel, and not simply about being quiet. This talk explores all... by Shell Fischer's Podcast
51 min listen
What Am I 'Really" Offering Myself and Others?: An Exploration of Dana: In the Buddhist teachings, the practice of dana (or generosity) is considered the number one heart quality that we are urged to cultivate, in order to discover more joy, and less suffering in our lives. This new talk from Shell explores how we can use... by Shell Fischer's Podcast
46 min listen
What You Resist, Persists: Working With Aversion: As the Buddha tells us, rejecting, avoiding, or pushing away the reality of the moment - which might be unpleasant - is one of the main ways that we create suffering (or dukkha) not only for ourselves, but also for others. In the Pali language,... by Shell Fischer's Podcast
51 min listen
Is Meditation Selfish? Advise From The Acrobat Sutta: Most of us tend to grapple with what is considered an ancient human torment: the challenge of trying to balance a need for self-care, along with a strong sense of feeling responsible for helping others, and the world in general – a particular push... by Shell Fischer's Podcast
44 min listen
Do You Know Your Frenemies? by Shell Fischer's Podcast
48 min listen
The Most Important Meditation Practice: Patience: The Buddha was once asked “what is the most important thing for us to practice?” And his answer was simple: patience (or khanti, in Pali). Happily, this vital quality is something we can learn to apply to absolutely everything we struggle with in... by Shell Fischer's Podcast
47 min listen
Maybe So, Maybe Not, We'll See: Riding The 8 Worldly Winds: In the Buddhist teachings it is said that there are 8 different “winds” or conditions that we either hope for, or fear - all of which are constantly blowing into our lives, just like the wind. These 8 are the main things that we tend to preoccupy... by Shell Fischer's Podcast
49 min listen
Where Do We Find Our True Home?: Whenever we think of the word “home” we often think of a kind of brick and mortar “place” where we can physically dwell. But in the Buddhist tradition, home or “refuge” is not something we find outside of ourselves, but instead directly... by Shell Fischer's Podcast
48 min listen
A More Joyful, Contented Heart: Modern science has now shown us that what the Buddha was trying to tell us more than 2600 years ago is spot on: that by consciously choosing to incline our minds towards more joy, we can actually change the structure of our brains in a way that... by Shell Fischer's Podcast
55 min listen
No Mud, No Lotus: Exploring Our Suffering: While the Buddha assured us that our meditation practice is the path to freedom, he also explained that in order for us to achieve a more profound happiness than we could ever find outside of ourselves, we first need to take an honest, courageous look... by Shell Fischer's Podcast
37 min listen
What Would Buddha Say?: The Power of Mindful Speech by Shell Fischer's Podcast
46 min listen
Can You Apologize? A Mindful Inquiry: Apologizing is such a challenging skill that the Buddha himself said that learning to do it well is “THE essential factor in achieving purity in thought, word, and deed.” This new talk explores how we can use our mindfulness practice to become... by Shell Fischer's Podcast
61 min listen
Buddha: What's NOT Wrong?: Zen master Thich Nhat Hanh suggests that instead of focusing on everything that’s wrong with ourselves, other people, or the world … we should ask: “What’s NOT wrong,” as a way of practicing the incredibly transformative quality of... by Shell Fischer's Podcast
60 min listen
Buddha: 5 Ways To Let Go: The Buddhist teachings warn us of 5 main challenging and complicated mental states that block, confuse, or “hinder” our ability to more fully open our hearts and minds, and prevent us from discovering freedom from suffering. In this talk, Shell... by Shell Fischer's Podcast
60 min listen
Don't Believe Everything You Think: A common expression among those who practice Insight Meditation is “don’t believe everything you think,” which points to the idea that in order for us to discover the truth – or any transformation or release from suffering in our lives - we... by Shell Fischer's Podcast
36 min listen
Don't 'Should' All Over Yourself: Practices for Self-Compassion by Shell Fischer's Podcast
49 min listen
You Are Worthy; You Belong: As the Buddhist teachings show us, our deepest source of pain and suffering arises from our delusion that we are somehow separate from one another, and from Earth itself. Given this, one the most profound practices we are offered to dispel this... by Shell Fischer's Podcast
54 min listen
Trust The Unfolding: In the Buddhist teachings, we are asked to use our meditation practice as a way to reflect on the profound truth of anicca, or impermanence: the truth that everything – including ourselves, is always and forever in a constant state of unfolding …... by Shell Fischer's Podcast
44 min listen
Buddha: What's Your Sense of Worthiness?: In the Buddha’s teachings on Wise or Right Livelihood, we are urged to shine a strong light on what we’re believing about our own worth, as well as our opinions about the worthiness of others, because these assumptions touch, shape, and... by Shell Fischer's Podcast
42 min listen
The Cooling Touch of Tranquility: One day, when the Buddha was just 8 years old and upset, he decided to offer himself both calm and compassion by very naturally sitting in what has been called “the first meditation,” and consciously nurturing a quality called Passaddhi – a Pali... by Shell Fischer's Podcast
47 min listen
Strive On With Diligence: Practices to Help Keep Us Going: The Buddha’s last words to us were said to be: “All conditioned things are impermanent; strive on with diligence!” In these difficult times we’re all living through, maintaining our practice, as well as our sense of hopefulness, can often be... by Shell Fischer's Podcast
48 min listen
Keep Calmly Knowing Idiots: Practices for Working With Anger: Whenever there seems to be a gap between what is, and how we want it to be – whether this means a situation, person, ourselves, or life itself – we tend to experience frustration, or anger. Yet, if we can allow ourselves to let go of our strong... by Shell Fischer's Podcast
52 min listen
What's The Most Important Thing?: Exploring the 5 Rembrances by Shell Fischer's Podcast
48 min listen
What The Heart Finds In Silence: In the Buddhist tradition we are asked to develop a quality called Noble Silence, which serves not only as a sacred vehicle for us, but is also in a very real way our destination. In essence, the more we can create the space of Noble Silence, and live... by Shell Fischer's Podcast
47 min listen

Discover this podcast and so much more

20-Minute Meditation: Metta (Loving-Kindness)

20-Minute Meditation: Metta (Loving-Kindness)

Description

Titles in the series (100)

More Episodes from Shell Fischer's Podcast