In these two different Metta meditations we are able to experiment with ways of developing and then also 'engaging' this powerful and utterly wholesome mind state, both for the purposes of developing our good nature and increasing our capacity as well as for developing insight.

The first meditation "Generating and radiating Metta to oneself, easy, neutral and difficult people" helps us to develop Loving-Kindness for ourselves, and then to radiate it outwards to more and more beings. As we train in becoming more accustomed and proficient in this meditation it really does become possible to have a compassionate and kind attitude even towards quite challenging people.

The second meditation is titled "Metta meditation leading into contemplation of the body as elements # 2" (hair, teeth, backbone) In this meditation we both brighten and calm the mind by generating metta first, and then take the good energy and even mindedness resulting from having generated metta, as the foundation for then investigating the true 'deeper' nature of the physical body.
I sincerely hope that these meditations are uplifting and useful for you.

May we all be Well and Happy…

May All Beings be Well and Happy.

This talk was given on the second last day of an intensive meditation retreat. One could feel the peacefulness as a plalpable silence in the room – so different from the first day! And yet the last day was already on the horizon, and the silence and stillness was bound to change. Subsequently the talk contains cautions and suggestions about how to utilise calm and peacefulness to strengthen the quality of mindfulness and wisdom that the yogis would have to depend upon more in their daily lives, rather than attach to the peace and become irritated when 'the world comes crashing in.' In a way the talk is simply mirroring back to the yogis the skilfulness of what they have been doing – and encouraging them to set the determination to carry on with the practice back at home and at work as best as they can.

I hope that some of the contents of the talk might be useful to you wherever you find yourself now.

With Loving-Kindness