Metta is a Pali word which means "loving kindness". Metta meditation practice supports other mindfulness practices beautifully. In this practice, we recite specific phrases which carry good wishes while cultivating a "boundless warm-hearted feeling."  With consistency, repetition and joyful daily effort, this practice brings an increased sense of peace and well-being. 


In this practice we are getting in touch with the qualities of equanimity, loving kindness, compassion and joy which support the capacity for basic (and extraordinary) human kindness.  


In Yogic philosophy these qualities are called the four immeasurables: Maitri/Metta (Loving Kindness), Karuna (Compassion), Mudita (Joy), Upeksha (Equanimity). They are called immeasurable because our capacity to develop these qualities is limitless and the number of beings for whom we can wish these is also limitless. 


In the first stage, we begin with our self. As we become comfortable and begin to feel these wishes genuinely for our self, then we gradually extend the wish for well-being and happiness to others and, lastly, to all beings everywhere.

Background music: Solfeggio Harmonics, vol. 1 by Source Vibrations.

*stereo headphones recommended for brainwave entrainment experience



Spiritual Expansion Group began in 2017 with this Antar Mouna series. Antar Mouna means "inner silence". Inner Silence is essential to creating an inner environment which supports connecting with the quiet, yet powerful, inner guidance and knowing that we all have.