Table of Contents
Preface vii
1 Metta: Our Natural State 1
2 Meditations on Loving-Friendliness 7
3 Eight Ways to Cultivate Loving-Friendliness 19
4 Practicing Peace 25
5 Metta in Action 29
6 Benefits of Loving-Friendliness 33
7 A Mother's Love 39
8 Overcoming Ill Will 47
9 Following Metta 55
10 Fighting Fires with Metta 61
11 Relaxing into Forgiveness 65
12 Communities of Metta 69
13 Some Comments on the Metta Sutta 75
14 Stories of Loving-Friendliness 83
15 Ecology and Loving-Friendliness 91
16 Some Tips for Living a Life of Loving-Friendliness 95
17 Eight Mindful Steps to Metta 103
18 Three Modes of Metta 105
19 Cordiality and Loving-Friendliness 109
20 Listening, Speaking, and Working with Metta 111
Appendix 1 The Buddha's Discourses on Loving-Friendliness 117
Appendix 2 Loving-Friendliness Meditations 123
Index 137
About the Author 143