Introduction to Heart Cultivation

"This is what should be done 
By one who is skilled in goodness 
And who knows the path of peace " 

The Metta Sutta

In this five session class you will learn to deepen your experience of love, compassion, joy and peace.  In a supportive environment, (in-person and on zoom) learn to develop these qualities of mind and heart that are referred to as the Divine (or Sublime) abidings (or modes of conduct). They are also known as the Brahmaviharas (Brahma +viharas). They are described as the "four illimitables" (appamannya) in that they have no bounds. Through a variety of concentration meditation practices and skillful intention we can cultivate our inherent capacity for calming, stilling, and healing our state of mind and body. As we cultivate these limitless qualities of loving goodwill, compassion, joy, and equanimity, we can harvest true happiness, spiritual strength, and insight. These practices are considered complementary to insight meditation.

Each class will focus on one of the four Brahmaviharas with the final class being an opportunity to practice integration into daily life. The format for classes includes a Dharma talk, guided meditation, discussion, interactive exercises and take home practices. This class is open to both new and more experienced students. It is also a good companion to the Basics of Mindfulness class.


The Four Sublime States by Nyanaponika Thera.   

Dates: 5 Thursdays: 12/1, 12/8, 12/15, 1/5, 1/12

Time: 6 PM – 7:25 PM

Hybrid In-Person at Portland Insight Meditation Center and Online via Zoom

 Suggested Donation: $135 (no one is turned away for lack of funds)

Teacher Contact (for class questions): [email protected]

 Link to attend class will be sent after registration.


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