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Metta: The Practice of LovingKindess 

~ Class Series ~

offered by Genevieve through Insight Scottsdale &

Solution Mindfulness

7 Mondays 5:30 - 6:45 pm

October 7th - November 18th

@ SCUCC 4425 N. Granite Reef Rd, Scottdale

in the Conference Room


Teacher: Genevieve Tregor


Tea will be provided,

bring a snack to share if you'd like


Metta: The Practice of Lovingkindness

a 2600 year old practice taught by the Buddha

& demonstrated to enhance well-being by present day research

The practice of 'metta', a Pali word from the time of the Buddha translated today as Lovingkindness, has been taught alongside the practice of mindful awareness for 2600 years. Universal good-will, compassion, joy and equanimity are the faces of metta.


Awareness and compassion are often referred to as the two wings of awakening; and ultimately, a fully developed mindful awareness cannot truly be separated from this quality of heart and mind.  Not only does cultivating lovingkindness enhance and provide a fertile ground for the development of mindfulness, it also supports a greater capacity to hold difficult mental and emotional states and develops emotional balance. Current scientific findings have provided proof that the practice of metta supports and enhances physical and emotional well-being as well. 

The practice of lovingkindness moves us from the separation and isolation rampant in our culture, to connection and expansion of the heart, providing practical and concrete benefits. 

According to the Buddha, the benefits of practicing Metta are:

1. You will sleep easily

2. You will wake easily

3. You will have pleasant dreams

4. People will love you

5. Celestial beings and animals will love you

6. Celestial beings will protect you

7. External dangers (poisons, weapons and fire) will not harm you

8. Your face will be radiant

9. Your mind will be serene

10. You will die unconfused

11. You will be reborn in happy realms

According to modern day research, the benefits of practicing Lovingkindness include:

(from Emma Seppala, PhD, Science Director, Stanford Center For Compassion And Altruism Research And Education & Co-Director Wellness, Yale Center for Emotional Intelligence.  Author: The Happiness Track) - click this link for research sources

1. Increases positive emotions and decreases negative emotions

2. Increases vagal tone which increases positive emotions and social connection

3. Decreases migraines

4. Decreases chronic pain

5. Decreases PTSD

6. Decreases schizophrenia-spectrum disorders

7. Activates empathy and emotional processing in the brain

8. Increases grey matter volume

9. Increases RSA (ability to enter a relaxing and restorative state)

10. Slows aging 

11. Curbs self-criticism and depressive symptoms

12. Includes immediate and long term impact


This program will be held primarily in a secular context, but with reference to some of the Buddha's original teachings to explore the practical and relevant applications in our modern day lives. The series includes 7 weekly meetings. Each week we will explore a 'stage' of the formal practice, and investigate practical applications, challenges in practice, and the questions that often arise in relation to the idea of cultivating an open-heartedness that leaves no one out. 

We will use the book, "Loving-Kindness: The Revolutionary Art of Happiness" by Sharon Salzberg (recommended for purchase); and class participants will be provided with weekly handouts with homework exercises to integrate into your practice and daily life. Classes may include short talks, discussions, interactive exercises and suggested practices to take home each week in order to deepen understanding and promote practical application for the teachings in formal practice and in daily life. 


Registration will be offered on a sliding scale. Please offer at the rate that feels appropriate to your means and situation. Paying at the highest rate you are able allows us to offer a lower rate and scholarship for those who would be otherwise unable to participate, and supports the ability to provide these class series. No one will be turned away for lack of funds. A commitment to attend the full series is requested.  

Registration is required - please use the form below: 

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