The following talk was given at the Insight Meditation Center in Redwood City, California.

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Good evening. Welcome, welcome. Nice to see you all. If many of you know that I've did a series of four classes on Introduction to Mindfulness Meditation.

Now I'm going to do two, I was thinking like what should I call these like ancillary or extra credit or I don't

know but two more weeks and each week will be a different practice that is a support for

mindfulness practice or it can even just be instead of mindfulness practice and tonight

I'm talking about Brahma Vahara's,

or specifically Meta.

And yeah, so the word in Polly is Brahma Vahara.

You don't need to know that word, it's like warm-heartedness,

loving kindness, compassion, these types of things.

Maybe I'll just start by saying I appreciate this so much that in this practice

there is this recognition and I can say that I have this for my own experience as well

this recognition that we don't have to wait,

you know, just for the perfect conditions to arise, you know, where we've had enough sleep

and we're not hungry and the people that we're with are perfectly

behaved until we have all this feeling of warm-heartedness or compassion or care for others. Instead, it's something that we can actively cultivate at a

particular like in a meditation practice and then it just starts spilling out.

Just start spilling and then it just starts spilling out at the grocery store with the family while driving these

types of things and it's quite something that we can intentionally cultivate this warm-heartedness.

So some of you might know this is called a meta practice.

I did think it was kind of interesting that when

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