Dr. Janice Lundy
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Metta Meditation ~ Loving-Kindness Practice  


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"Metta" is the Pali term for "unconditional friendliness" or "loving-kindness," and is a form of blessing/meditation practice. It is sourced in Buddhist tradition, yet versions of it are found in many spiritual traditions, including Judaism and Celtic Christianity. It is an inter-spiritual practice that supports all theologies. 

A "sitting" (and in the "marketplace") meditation/prayer form, Metta takes us through six levels of blessing: one's self, benefactors, loved ones, neutral others, difficult others, and, ultimately, all beings on Earth. The practice opens our hearts to ourselves and others in profound ways: healing wounds, inviting joy, creating loving regard and compassion for all beings.

I discovered Metta practice in 2007 and have been a faithful student since then. The teacher of Metta meditation whose approach most resonated with me was Sylvia Boorstein, Vipassana teacher and co-founder of Spirit Rock Meditation Center in Woodacre, CA. I contacted Sylvia in 2008 and shared a powerful story of personal healing through illness using Metta. Sylvia agreed to take me on as a long-distance student and after two years of training, she blessed me saying, "Yes, go teach!" So I am ~ and I love sharing this life-enhancing practice with anyone who wishes to learn it. I often include Metta Meditation in my programs and retreats.

Download the instructions for how to begin Metta meditation by clicking the link below. MP3s are also provided to guide you through all levels of the practice.

May you be safe.
May you be happy.
May you be strong.
May you live with ease ... all the days of your life.

With metta,
​Jan Lundy


Download here

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Basic Practice Instructions (pdf)

Introduction to Metta Meditation: (8.5 min.)

http://www.awakenedliving.com/podcasts/IntroductiontoMetta.mp3 

Complete Round of Metta Meditation (includes All Beings)(18 min.)
http://www.awakenedliving.com/podcasts/CompleteMettaMeditation.mp3

Metta for Ourselves: (15 min.)
http://www.awakenedliving.com/podcasts/MettaforOurselves.mp3 

Metta for the Neutral Person (4 min.)
http://www.awakenedliving.com/podcasts/MettaNeutralPerson.mp3

Metta for the Difficult Person (8 min.)
http://www.awakenedliving.com/podcasts/MettaforDifficultPeople2.mp3




Dr. Janice Lynne Lundy (PsyD, DMin, MPC)
is The Gerald May Professor of Spiritual Direction & Counseling at the Graduate Theological Foundation. She is an  interspiritual director/mentor, educator and counselor who has been pointing people back toward the Sacred for nearly thirty years. 

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  • Home
  • About
    • About Jan Lundy
    • Speaking
    • Events
  • Spiritual Direction
    • Spiritual Direction with Jan
    • Group Spiritual Direction
    • Supervision
    • Testimonials
    • Spiritual Guidance Training Institute
  • Counseling Services
  • Pure Presence
    • Pure Presence Practitioner Training
    • Presence Blog
  • Writings
  • Resources
    • Courses
    • Podcasts
    • Vimeo
    • You Tube
  • This Sacred Moment
  • Gentle Reminders
  • Subscribe
  • Store
  • Contact