METTA LAB - Weekly Slow Session 03

Sutta Meditation Series

Welcome to Mettā Lab @suttameditationseries

Mettā Lab is a weekly YouTube livestream Dhamma session on the Sutta Meditation Series channel to develop and intensify our loving kindness (mettā) practice.

— Timestamp — (to be updated)

00:00 Metta Lab - Karaṇīyametta Sutta -27 April 2024

05:35 Session begins

09:59 Quick recap

12:23 Transcending of unskilled states applying the Saṅkhadhama Sutta (SN 42.8)

28:05 Guided meditation up to easy to instruct

36:53 Gentle (mudu)

38:00 How do we become gentle?

44:57 Short meditation - gentle

49:25 Not arrogant (anatimānī) vs arrogant

53:05 How do we become humble or not arrogant?

56:39 Short meditation - not arrogant

1:03:53 Good friendship helps to abandon what is unwholesome

1:05:54 Sharing the merit & blessings

The focus is on developing *supramundane* loving kindness in accordance with the Buddha's teachings in the Pali Canon.

1. (1) We will begin with the Buddha's instructions on how to develop mettā in the Karaṇīyametta Sutta (Snp 1.8)
2. (2) Then we will develop the First Doorway to Nibbana or Painful Practice with Slow Realisation which culminates in immeasurable mettā, based on the Asubha Sutta (AN 4.163) and Suttavebhaṅgiya (Pe 9). It also draws on what we learn in the Karaṇīyametta Sutta (Snp 1.8)
3. (3) Then we will develop mettā with the seven enlightenment factors (bojjhangas), based on the Mettāsahagata Sutta (SN 46.54), which distinguishes the Buddha's teaching of mettā from all others. And liberation of mind by loving kindness (mettācetovimutti)

These are purposely "slow sessions" to gradually learn (or revise), develop and practise each step of these sutta meditations. Each session will be 1 to 1.5 hours duration. And during the session there will be short meditation periods. It may take a few weeks to complete each sutta meditation.

Mettā Lab is for beginners and meditators who wish to refresh and deepen their loving kindness practice. Everyone is welcome.

To watch the YouTube livestream - https://t.ly/Db_F3

For all enquiries - [e-mail]

Blessings of the Triple Gem. Theruwan saranai