M.01
Foundations
Learn how to arrive, observe experience, and understand what meditation is actually asking you to do.
The METTA Program
Eight weeks. Five modules. One Skill
An eight-week program combining structured instruction, practice, reflection, and progressively less guidance so you can understand meditation and learn to practice independently.
Join the Program
The METTA Program
The five modules
Learn meditation progressively, with each stage building on the experience and understanding developed before it.
Nothing is skipped, and nothing is hurried. Each module simply makes the next one possible.
M.02
Attention
Develop stability by noticing wandering, returning, and working directly with distraction.
M.03
Awareness
Expand beyond a single object of attention and learn to observe thoughts, sensations, and experience.
M.04
Experience
Work with restlessness, resistance, emotion, judgment, and habitual reactions without immediately trying to change them.
M.05
Practice
Practice with progressively less guidance and learn how to continue developing a meditation practice of your own.
The method
The learning cycle
Every part of METTA follows a recurring learning cycle designed to move understanding from explanation into direct experience.
The cycle never advances. You return to the same four steps, each time carrying more experience into them.
01
Learn
Understand one idea at a time and know what you are actually practicing.
02
Practice
Put the idea down and experience it directly through meditation.
03
Reflect
Notice what actually happened and turn experience into understanding.
04
Repeat
Return with more experience and gradually rely on less instruction.
The field guide
Distraction free.
Meditation brings you into contact with distraction, resistance, emotion, judgment, and other patterns of experience. Field Notes help you understand them when they appear.
Distraction is not the interruption of practice. It is the material practice is made of.
Field Note 01
The Wandering Mind
Field Note 02
Restlessness
Field Note 03
Judgment
Field Note 04
Attention & Awareness
Field Note 05
Working With Emotion
Field Note 06
Beginning Again
The learning environment
More than guided meditation.
METTA combines different forms of learning so ideas can be understood, practiced, examined, and eventually used without constant guidance.
01
Lessons
Introduce the ideas and skills behind the practice.
02
Practices
Give you direct experience with what you are learning.
03
Reflections
Help you examine what happened rather than simply complete a session.
04
Field Notes
Explain common experiences and challenges you encounter along the way.
05
Parables
Use short stories to make difficult ideas easier to understand and remember.
06
Ana
Connects the pieces and helps guide you through the learning path.
The METTA Program