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Cultivating A Peaceful Heart: 
The Practice of Loving-kindness (Metta)

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 7 Weekly Meetings:
New Fall Dates coming Soon!
    Sundays:  9am PT/12pm ET/ 5pm BST
or use Time Zone Converter for your time zone

Live, Online


Cultivating A Peaceful Heart:

The Practice of Loving-kindness (Metta)

A 7 week Live, Online course 

New Dates Coming Soon!

9 APA Approved CE Hours

90 minutes sessions starting at 9am PT/12pm ET/ 5pm BST (British Summer Time)

(Please check using Time-zone converter for your own time zone: link )


Partial need-based Scholarships available upon request






Universal good-will, compassion, joy and equanimity are the faces of "metta'. Metta is the Pali word (from the Buddha's time,) that is most often translated as loving-kindness practice. 


The Traditional Practice of Loving-kindness - also known as 'Metta' - was originally attributed to the Buddha, and has been taught alongside the practice of mindful awareness for 2600 years. This practice is also demonstrated to enhance well-being by present day research. ​

The practice of lovingkindness toward ourselves and others moves us from the separation and isolation rampant in our societies, to connection and expansion of the heart, providing practical and concrete benefits.  


Mindful awareness and loving-kindness are often referred to as the 'two wings of awakening'; it is understood that a fully developed mindful awareness cannot truly be separated from this open hearted and peaceful quality.  Not only does cultivating loving-kindness enhance and provide a fertile ground for the development of mindfulness, it also supports a greater capacity to hold difficult mental and emotional states and supports emotional balance, well-being, and cuts through the judgmental mind. Current scientific findings have provided evidence that the practice of loving-kindness supports and enhances physical and emotional well-being


The benefits of practice were articulated by the Buddha 2600 years ago, using terms relevant to that time and culture, and they are also articulated in the context of modern day research in terms more recognized today: 

According to the Buddha, the benefits of practicing loving-kindness are:

1. You will sleep easily

2. You will wake easily

3. You will have pleasant dreams

4. People will love you

5. 'Celestial beings' and animals will love you 

6. 'Celestial beings' will protect you

7. External dangers (poisons, weapons and fire) will not harm you  (don't try this at home!)

8. Your face will be radiant

9. Your mind will be serene

10. You will die unconfused

11. You will be reborn in happy realms

According to modern day research, the benefits of practicing Loving-kindness include:

(from Emma Seppala, PhD, Science Director, Stanford Center For Compassion And Altruism Research And Education & Co-Director Wellness, Yale Center for Emotional Intelligence.  Author: The Happiness Track)

1. Increases positive emotions and decreases negative emotions

2. Increases vagal tone which increases positive emotions and social connection

3. Decreases migraines

4. Decreases chronic pain

5. Decreases PTSD

6. Activates empathy and emotional processing in the brain

7. Increases grey matter volume

8. Increases RSA (ability to enter a relaxing and restorative state)

9. Slows aging 

10. Curbs self-criticism and depressive symptoms

11. Includes immediate and long term impact

Loving Kindness in relation to mindfulness practice: 

Loving-kindness practice supports the development of a more balanced and stable mindfulness practice. It can help those who find mindfulness practice challenging, and for those who are working with difficult mind-states and trauma. Cultivating loving-kindness practice is a form of practice that is different from the cultivation of mindful awareness; one that cultivates an intention and a 'state' that nourishes. While both mindfulness and loving-kindness compliment and ultimately come together, their practice and cultivation utilize different techniques and intentions.  


Class Details: 


This program will provide secular-focused instruction, but with reference to some of the Buddha's original teachings to explore the practical and relevant applications in our modern day lives.


The series includes 7 weekly, 90 minute meetings live, online, at a time many can attend across various time-zones the world. Sessions will be recorded and made available to registered participants.


Each week we will explore a 'stage' of the formal practice in order to cultivate this quality in a step-wise fashion; and discuss practical applications, challenges in practice, and the questions that often arise in relation to the idea of cultivating an open-heartedness that leaves no one out. 

We will use the book, "Loving-Kindness: The Revolutionary Art of Happiness" by Sharon Salzberg (recommended for purchase); and class participants will be provided with weekly handouts with homework exercises to integrate into formal & daily life practice.  Classes may include guided practice, short talks, discussions, interactive exercises and suggested practices to take home each week. 

* please check your local time in relation to the Pacific or Eastern time over the entire class series 

Registration Coming Soon

In This 7-Week Course, Participants Will: 

  • Cultivate the capacity for a relaxed, stable and peaceful heart! 

  • Learn formal and informal practices of loving kindness ('metta')

  • Access the qualities of kindness & compassion toward self and others as a resource

  • Learn simple and practical tools to work with in day to day life

  • Be able to work with loving-kindness even when it feels challenging

  • Gain insight into working with challenging mind-states and negative self talk




Learning Objectives for CE Hours:

Psychologists, Therapists, Counselors and Nurses taking the course for credit will be able to:

  • List the categories utilized in offering loving-kindness as a formal meditation practice

  • Discuss at least one purpose/benefit for offering loving-kindness to different 'categories' of individuals

  • List at least 3 clinical or behavioral impacts of cultivating loving-kindness as a practice

  • Utilize loving-kindness in a formal meditation practice

  • Discuss loving-kindness practice as a vehicle for managing bias and counter-transference in professional clinical relationship

  • Apply loving-kindness meditation as a formalized practice as well as an attitude and orientation toward self and others

CE for metta info

**  To receive 9 APA approved CE Hours: Select option to receive multi-day CE credit on the registration form ($95 additional fee pays the accrediting organization Spiritual Competency Academy (SCA).  Must attend all sessions in full and live to receive credit and certificate of attendance. 

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