The Buddha's Path:
Foundational Buddhist Study Programme
Module 6
Foundations of Buddhist Meditation III: The Four Immeasurables
About Module 6
Foundations of Buddhist Meditation III
This Module is part of The Buddha’s Path (our foundational study programme). In this module, we immerse ourselves in the profound practices of the Four Immeasurables: loving-kindness (metta), compassion, empathetic joy, and equanimity. These four timeless practices open the heart and bring joy into our lives.
The Dalai Lama has often commented that the essence of spiritual practice is cultivating a good heart. Science agrees with the benefits – compassion and warmheartedness have been shown to be key aspects of human wellbeing and happiness. Given we’re a species that thrives on community and belonging, this makes sense.
As important as meditative quiescence (shamatha) and insight meditation (vipashyana) are within the Buddhist tradition, it is crucial to balance such practices with the cultivation of altruism and a warm heart.
While many teachings on Buddhist meditation fill us with a longing to spend more time in quiet, solitary meditation, these practises bring us back to life, to the active world of living with others. The optimal situation to apply these teachings on cultivating a good heart is active life, socially engaged with other people, moving away from habitual self-centeredness to greater empathy and loving concern for the welfare for those around us.
The profound benefits of these practices are immediate and enduring. As soon as we generate an attitude of loving-kindness, for example, we start feeling more calm and peaceful, and we naturally share and radiate this feeling towards others.
With regular practice, we can notice our empathy and love grow, resulting in a more joyful and fulfilling life enriched by meaningful connections.
Everyone is welcome to join wherever you are on your journey.
Module 6: Foundations of Buddhist Meditation III: The Four Immeasurables
• Compassion (Karuna)
• Empathetic Joy (Mudita)
• Equanimity (Upekkha)
Recordings & Resources
Joyful Heart: Exploring the Four Immeasurables
Day Course - FREE/DONATION
During this course, which was recorded live at Jamyang Buddhist Centre in London in 2024, we explore the cultivation of the heart and mind through the practices of the Four Immeasurables.
Session 1 – Loving-Kindness (part one)
Session 2 – Loving-Kindness (part two)
Session 3 – Compassion
Session 4 – Empathetic Joy
Session 5 – Equanimity
Meet the Host
Guiding your meditation experience
David Oromith
Buddhist Contemplative, Author & Meditation Guide
David is a Buddhist contemplative, meditation guide and retreat leader. He is the Co-Founder of Samadhi and author of the book A Practical Guide to Mindful Living: Five Ways to Restore Presence and Calm Amidst Challenge & Change. He has received non-monastic ordination in the Tibetan Buddhist tradition and teaches workshops internationally, leads retreats across the UK and runs classes locally.
David is a follower of the rimé (non-sectarian) approach, recognising the value and benefit of multiple points-of-view, with teachers in all four schools of Tibetan Buddhism. His primary teacher is Lama Alan Wallace, who is also rooted in a non-sectarian approach, with particular close affiliation with the Gelug and Nyingma schools and the Dudjom lineage.
David discovered meditation & Buddhism through his experience of depression and suicidal thoughts and is passionate about helping people take back control of their mental wellbeing, work with their thoughts and feelings, and discover genuine wellbeing and joy within. Read more.
