Embodying Mettā: Somatic Approaches to Lovingkindness & the Four Elements (DM1N24)

Description

The practice of mettā, or lovingkindness, is one of four “divine abidings” of the heart according to the Buddha’s teachings. While traditionally taught through phrase recitation, there are countless doorways to cultivating this profound quality.

Many practitioners find themselves:

• Struggling with traditional mettā practices
• Questioning if they’re “doing it right.”
• Caught in self-judgment about their capacity for lovingkindness
• Looking for authentic ways to embody mettā in daily life

With a deeper understanding and familiarity with the subtle expressions of mettā, and exploring the many pathways to nurture this profound and boundless quality, lovingkindness meditation can guide us away from binary thinking and self-judgment. Instead of merely labeling ourselves as “loving and kind” or “not loving and kind,” it opens up the opportunity for growth and compassion towards ourselves and others. In this course, we will explore various doorways into cultivating mettā, as well as the spectrum in which it can come alive in our daily lives.

Topics Covered

• Multiple doorways to accessing mettā
• Body-based approaches to lovingkindness
• Movement practices that cultivate heart qualities
• Ways to infuse daily life with mettā
• How lovingkindness supports wise response

What is Included in the Course

This self-paced, on-demand course includes Dharma talks, meditations, frequently asked questions, and reflective journaling prompts.

Length: 8 hours

Course Contents

Section 1: Homepage (Course overview, objectives, orientation)
Course overview and intentions
Creating a container for practice

Section 2: Introduction to Mettā
Practice: Radiating Mettā in Your Body
Practice: Moving Toward Mettā
Talk: Understanding the Four Brahmavihāras

Section 3: Incorporating Mettā Into our Lives in this World
Practice: Relaxing Your Effort While Sending Mettā
Practice: Limitless Mettā
Practice: Infusing Mettā Into Your Movements
Talk: How Mettā Clears the Path for Wise Response
Practice: Guided by Love

Section 4: The Four Elements
Introduction to Four Elements Practice
Practice: Finding the Elements in Movement
The Four Elements & Satipaṭṭhāna
Practice: Awareness of the Elements in Meditation

Section 5: The Four Elements and Daily Life
Practice: Cycling through Each Element
Somatics & Insight Practice
Practice: Visualizing our Interdependent Future

Q&A

Pricing

Sliding Scale: Our sliding scale options for this program include financial support for our teachers. Please consider paying at the highest rate that you can afford. Your generosity supports the teachers, Spirit Rock, staff, and your fellow practitioners.

Benefactor – $168
Sustainer – $88
Basic – $78
Scholarship Rate (BIPOC, M/K) – $58

All are welcome, and no one will be turned away for lack of funds. For more information, please email Registration@spiritrock.org.

Refund Policy: No refund is available for on-demand courses.