Heart Wisdom with Jack Kornfield

Ep. 278 – Guided Metta Meditation: Becoming a Beacon of Kindness

Feb 28, 2025

Explore the transformative power of metta meditation, where the essence of love is invited into heart and mind. Discover how to hold your thoughts and emotions in a space of kindness, creating a powerful atmosphere of compassion. Learn techniques to foster self-care and relaxation, allowing you to feel supported by the earth beneath you. Engage in guided practices that encourage spreading loving-kindness universally, and experience the profound impact of empathy in everyday life.

36:10

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Quick takeaways

Metta meditation encourages embodying love and kindness as a personal practice, promoting genuine compassion in everyday interactions.

The podcast emphasizes the importance of resilience through spiritual practices, allowing individuals to navigate challenges and inspire kindness in their community.

Deep dives

Recognizing Relationship Green Flags

Identifying positive traits in relationships, often referred to as green flags, is crucial for healthy connections. Common green flags may include honesty, open-heartedness, and good communication skills. Focusing solely on red flags can lead to overlooking the positive aspects that contribute to a successful relationship. Engaging in therapy can be beneficial in identifying these positive traits and improving overall relationship dynamics.

Intro

2min

Becoming a Beacon of Kindness Through Meditation

4min

Cultivating Kindness Through Metta Meditation

16min

Embracing Compassion Through Guided Metta Meditation

10min

Cultivating Loving Kindness Through Metta Meditation

6min

“A powerful way of practicing metta is to invite in the feeling of love without specific words or images. You become a beacon of kindness. Then whatever arises as you sit—thoughts, people, images, concerns—will be held in that kindness.” – Jack Kornfield

This episode is brought to you by Betterhelp. Give online therapy a try at betterhelp.com/heartwisdom and get on your way to being your best self.

This week on Heart Wisdom, Jack offers listeners instruction on:

Metta and invoking the spirit of love within ourselves
Holding all that arises during meditation with kindness
Letting our body have a sense of care and well being
Allowing ourselves to soften, relax, and rest easily
Feeling completely supported by the earth below us
Opening our hearts and minds via the metta sutta of loving-kindness
Suffusing the whole world with unobstructed, sublime love

“The ideal as you practice is to find your own way, to find what most naturally resonates with yourself as a gateway to open the heart.” – Jack Kornfield

This episode was originally recorded for the Spirit Rock Meditation Center Monday Night Dharma Talk and Guided Meditation Livestream for Feb 2025.

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