Meditate with a Monk
( In English )
Every Friday 8 - 9 pm Are you looking for a way to manage work stress and find a more peaceful mind? This is your perfect opportunity to practice and experience the profound peace of guided Buddhist meditation. No prior experience is necessary. We will guide you through the foundations of Buddhist meditation and mindfulness from the very beginning. This meditation event is designed for anyone who wants to develop mindfulness in their daily life. We will practice loving-kindness and breathing meditation using original Buddhist techniques. Our sessions include a helpful mix of clear instructions and guided practice. You don't need to bring anything—we have plenty of comfortable chairs and cushions ready for you. Our classes are taught by monks trained in the Theravada Buddhist Tradition. Every technique we share is simple, practical, and easy to use at home. If you have never been to a monastery or a meditation class before, please don’t be nervous! Our activities are held in a peaceful, friendly, and welcoming atmosphere. We look forward to meeting you.
A Free Meditation Class
This meditation event is a perfect chance to develop a wise and peaceful heart. Learn how to see clearly and handle life's challenges with more ease.
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Improves Focus: By training your mind to stay in the present moment, you can concentrate better on your daily tasks.
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Better Sleep: A peaceful mind leads to a more restful night, helping you feel refreshed in the morning.
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Emotional Balance: Meditation teaches you how to stay steady and calm, even when things around you are difficult or busy.
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Kindness to Self and Others: Practices like loving-kindness help you develop a more patient and caring heart toward yourself and the people around you.
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Physical Relaxation: It helps release the physical tension we often carry in our shoulders, neck, and back.
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KhuddakapāṭhaKhp 9
Karaṇīyametta Sutta
Discourse on Loving-Kindness
1. Karaṇīyamatthakusalena – Yaṁ taṁ santaṁ padaṁ abhisamecca Sakko ujū ca sūjū ca – Suvaco cassa mudu anatimānī 1. One skilled in good wishing to attain that state of peace Nibbāna should act thus: he should be clever upright, exceedingly upright, obedient, gentle and humble. 2. Santussako ca subharo ca – Appakicco ca sallahukavutti Santindriyo ca nipako ca – Appagabbho kulesu ananugiddho 2. He should be content, easy to support, with few duties, living lightly, controlled in senses, discerning, courteous and unattached to families. 3. Na ca khuddhaṁ samācare kiñci – Yena viññū pare upavadeyyuṁ Sukhino vā khemino hontu – Sabbe sattā bhavantu sukhitattā 3. One should not do any slight wrong which the wise might censure. May all beings be happy and secure! May all beings have happy minds! 4. Ye keci pāṇabhūtatthī – Tasā vā thāvarā vā anavasesā Dīghā vā ye mahantā vā – Majjhimā rassakāṇukathūlā 4. Whatever living beings there may be without exception: timid or fearless; long or large, medium, short, subtle or gross, 5. Diṭṭhā vā yeva addiṭṭhā – Ye ca dūre vasanti avidūre Bhūtā vā sambhavesī vā – Sabbe sattā bhavantu sukhitattā 5. Visible or invisible, living near or far, born or coming to birth, may all beings have happy minds! 6. Na paro paraṁ nikubbetha – Nātimaññetha katthaci naṁ kanci Byārosanā paṭighasaññā – Nāññamaññassa dukkhamiccheyya 6. Let no one deceive another, nor despise anyone anywhere. Neither from anger nor ill will should anyone wish harm to another. 7. Mātā yathā niyaṁ puttaṁ – Āyusā ekaputtamanurakkhe Evam’pi sabbabhūtesu – Mānasaṁ bhāvaye aparimāṇaṁ 7. As a mother would risk her own life to protect her only child, even so towards all living beings, one should cultivate boundless loving-kindness. 8. Mettaṁ ca sabba lokasmiṁ – Mānasaṁ bhāvaye aparimāṇaṁ Uddhaṁ adho ca tiriyañca – Asaṁbādhaṁ averaṁ asapattaṁ 8. One should cultivate for all the world a heart of boundless loving-kindness, above, below, and all around, unobstructed, without hatred or resentment. 9. Tiṭṭhaṁ caraṁ nisinno vā – Sayāno vā yāvata’ssa vigatamiddho Etaṁ satiṁ adhiṭṭheyya – Brahmametaṁ vihāraṁ idhamāhu 9. Whether standing, walking or sitting, lying down or whenever awake, one should develop this mindfulness. This is called “divinely dwelling here.” 10. Diṭṭhiṁ ca anupagamma sīlavā – Dassanena sampanno Kāmesu vineyya gedhaṁ – Na hi jātu gabbhaseyyaṁ punaretī’ti. 10. Not falling into wrong views, but virtuous and possessing right view, removing desire for sensual pleasures, one comes never again to birth in the womb.
Aṅguttara NikāyaAN 11.15 Mettānisaṁsa Sutta
Discourse on the Benefits of Spreading Loving Kindness
Thus have I heard: On one occasion the Blessed One was living in Sāvatthi at Jetavana, at Anāthapiṇḍika’s monastery. Then the Blessed One addressed the monks saying, “Monks.” “Oh Bhante,” replied those monks to the Blessed One. The Blessed One taught this discourse: Monks, there are eleven benefits to be expected from the liberation of the heart through the practice of loving-kindness, through the familiarizing with it, through the development of it, through making much of it, through making a habit of it as a vehicle, through making a basis of it in the mind, through training the mind well on it, through practicing it well, and through undertaking it well. What are the eleven? One sleeps well. One wakes in comfort. One has no evil dreams. One is dear to human beings. One is dear to non-human beings. The deities protect one. Neither fire, nor poison nor weapon can affect one. One can concentrate the mind quickly. One’s facial complexion is serene. One dies without any confusion. If one does not attain a higher stage of enlightenment, one will be reborn in the brahma world. Monks, these eleven benefits are to be expected from the liberation of the heart through the practice of loving-kindness, through the familiarizing with it, through the development of it, through making much of it, through making a habit of it as a vehicle, through making a basis of it in the mind, through training the mind well on it, through practicing it well, and through undertaking it well. The Blessed One taught this discourse. Delighted, those monks rejoiced at the words of the Blessed One.
Meditate with monk.
A guided meditation on Metta, to soothe your mind with a sense of love.