The Four Brahma Viharas (the four immeasurables, the four boundless abodes, the four abodes of brahma) are a series of four Buddhist virtues and the meditation practices made to cultivate them: 

loving-kindness or benevolence (metta)
compassion (karuna)
empathetic joy (mudita)
equanimity (upekkha)

According to the Metta Sutta, cultivation of the four immeasurables has the power to cause the practitioner to be reborn into a "Brahma realm." Practically speaking, the practice of the four brahma viharas incline the mind in wholesome and skillful directions, and counteract the defilements of greed, hatred and delusion.

The Divine Abodes (Heart Practices, Brahma Viharas)

DJ Sol Rising @ Ecstatic Dance LA Feb 2016

Examples of compassion in action, from here in Los Angeles and around the world, as we examine some of the meanings and manifestations of compassion.

Included in the discussion are such topics as:  alleviating suffering; compassion and kindness; self-compassion; inclusiveness.  

And we are reminded to embrace tender and fierce compassion!

10/07/18 Compassion In Action ... with Trudy Goodman & Jack Kornfield

Dealing with serious illness in a compassionate way, from the view point of the person with the illness as well as knowing how to be a truly supportive friend or family member to that person.
Personal experiences with the experience of Cancer are particularly discussed.
This talk is from the Thursday group.

10/11/18 Compassion And Serious Illness by Trudy Goodman & Shahara Joy

The joy of alleviating suffering for our own selves and for others.  And how to cultivate joy in very simple moments of our everyday lives.

This is a continued look at the "Looking at the Brahmaviharas from a Different Angle".

10/14/18 From Compassion To Joy with Trudy Goodman

How joy leads to equanimity.
Cultivating metta (loving kindness).
Looking into the Brahmaviharas.
Relaying conversations with Ram Dass on death and dying.
Learning a Buddhist chant/melody in English.

From the Thursday night group.

10/18/18 Equanimity ... withTrudy Goodman

Happy Thanksgiving! In this talk Trudy explains the important role gratitude plays in our practice and as a force for transformation. From an InsightLA Daylong Retreat.

11/14/10 Thanksgiving: Gratitude Everywhere with Trudy Goodman (41 minute Retreat Talk)

07/02/2019-“Metta & Attachment” (7 mins of instruction, 32 minute practice with 5 minutes of Q&A).  Includes instruction on postures and setting intentions for practice, and restful sleep.  Recorded at InsightLA’s East Hollywood Center.

“May I be well, happy and peaceful.”
“May you be well, happy and peaceful.”
“May all beings, everywhere be well, happy and peaceful.”


00:00:00 Trudy’s Introduction.
00:00:24 Instructions: Metta & Attachment.
00:08:10 First Bells, Meditation Begins. 
00:09:42 Simple, Intentional Thoughts.
00:09:58 Metta to Self.
00:24:48 Metta to Benefactor.
00:35:15 Extending Metta in All Directions, to All Beings, Everywhere.
00:40:36 Closing Bells: Meditation Ends.
00:41:08 Q&A:  Lying Down, Setting Intentions & Restful Sleep.
00:43:00 Trudy’s Close. 
00:44:14 Programs End.

Melissa McKay has trained with Buddhist masters from both Burma and the U.S. since 1998, accumulating over 10,000 hours of silent meditation practice.  Authorized to teach by Bhante Khippapano in 2003, she has taught and led retreats at centers all over the country, including Won Dharma, Kula and MNDFL in NYS, and Big Bear, Joshua Tree, InsightLA and Wanderlust in California.  She will lead non-residential daylong retreats at InsightLA on November 16, and on New Years Eve on December 31st, in 2019.  She will Melissa will also lead  one- and two-week residential retreats at the Big Bear Retreat Center in July 2020.  For more details go to https://insightla.org/teacher/melissa-mckay/

Melissa McKay: Guided Meditations

07/02/19 Melissa McKay: Metta & Attachment (7 min instruction, 32 min practice 5 min Q&A)

InsightLA offers the highest quality training in mindfulness practices available in the Greater Los Angeles area.  For 16 years, we have offered classes, retreats, and special events, and an open and welcoming community of practitioners.  Though our work is rooted in ancient traditions, we offer classes in both  secular mindfulness as well as the Buddhist Insight Tradition.  All of our efforts are dedicated toward our mission of calming minds, opening hearts, and changing the world.

07/02/19 Melissa McKay: Metta & Attachment (7 min instruction, 32 min practice 5 min Q&A)

InsightLA

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