The Heart Practices
The four qualities of heart and mind — kindness, compassion, appreciative joy, and equanimity — with guided meditations for each.
These four qualities of heart and mind were taught by the Buddha. They are known by many different names — Brahmavihara or "abode of Brahma," the Divine Abodes, and the Four Immeasurables. They are described in this way because, through the practice of developing these mind states in meditation, our mind and heart opens — the experience described as immeasurable.
During practice we offer these qualities of heart and mind to all beings everywhere — beginning first to ourselves, next to people who have been helpful and supportive to us, on to strangers, then family and friends, next to people we may hold resentments or grudges toward, and then last we offer them to all beings everywhere. This is done regularly, and as we practice the four states of kindness, compassion, appreciation, and equanimity, eventually we begin to become more kind, compassionate, appreciative, and equanimous.
1. Metta — Loving Kindness
The wish that all beings are happy, healthy, and live with ease; wishing kindness toward everyone.
2. Karuna — Compassion
This is the quality of heart when the loving and kind state of mind experienced in Metta comes in contact with suffering. A wish that all beings be free from suffering — a feeling against meanness and cruelty.
3. Mudita — Appreciative Joy
When someone does well, has wonderful success and joy, and we are truly happy for them without jealousy or greedy thoughts. Just pure joy for their good fortune.
Appreciative Joy Guided Meditation →
4. Upekkha — Equanimity
This state of mind is developed in one way by offering the other three Heart Practices equally to people we have different relations to. Over time we can genuinely offer care and love to people we don't even like, but we can love. Through contemplation and practice we learn to meet others with impartiality, without grasping or ill will. We also learn to understand that we are responsible for our own actions (karma), and others are responsible for theirs.