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Listen "Donald Rothberg: Guided Meditation: Mindfulness, Metta, Radiating Metta, and Metta-Infused Mindfulness"
Episode Synopsis
(Spirit Rock Meditation Center) We begin with about 10 minutes of settling with our mindfulness (or another) practice. This is followed by about 5 minutes of practicing metta where it flows as easily as possible, and then by a guided practice in radiating metta, extended to radiating in a boundless way. We then return to a brief way of practicing radiating metta without visualization, followed by returning to mindfulness, infused with metta.
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