Foundations of Loving-Kindness Meditation

Loving-kindness, or metta, is a practice of cultivating warmth and care toward yourself and others. Sound practice rests on understanding the principles, the typical structure of a session, and the place of metta within broader contemplative practice. This foundational course provides that base. By the end of this course you will be able to describe the principles of loving-kindness practice, recognize the typical sequence of categories of beings, identify common difficulties in practice, and understand the relationship between metta and broader contemplative tradition. What you will learn: - The principles of loving-kindness as an intentional practice - The typical sequence of categories of beings: self, benefactor, friend, neutral, difficult, all beings - The role of phrases and how to choose ones that resonate - Common difficulties including emptiness, irritation, and self-criticism during practice - The relationship between metta and the broader Brahma Viharas - The role of metta in secular mindfulness and clinical contexts - The principles of practice without spiritual bypass or forced feeling The course uses readings, practice descriptions, and reflection prompts. Each module ends with applied exercises you can use in your own practice. This course is written for adults interested in cultivating warmth and care through structured practice. By the end you will have a structured understanding of loving-kindness as both a technique and a deeper contemplative practice.