The Four Buddhist Heart Practices (Brahmavihāras)
Starts November 4th 2025
Walk the timeless path of love, compassion, joy, and equanimity
Reflections from Past Participants
Why this course?
Stress, conflict, and uncertainty touch all of our lives. Too often, we long for balance, kindness, and ease but struggle to find them.
This course offers time-tested tools to cultivate resilience, deepen your relationships, and open your heart. The Four Brahmavihāras—Lovingkindness, Compassion, Appreciative Joy, and Equanimity—are timeless practices for meeting life with clarity and care.
By integrating these qualities, you’ll learn to respond to challenges with grace, steady your mind in difficult times, and nurture joy in yourself and others.
Whether your intention is personal growth, healing relationships, or discovering inner peace, this course provides a pathway to live with love, balance, and kindness—qualities our world needs now more than ever.
What You Will Get
8 hrs Online LIVE
4
4
Join Us And Experience These Benefits
Enhance your emotional well-being
Cultivate greater emotional intelligence, kindness, and balance in your life.
Improve your relationships
Develop deeper connections and more fulfilling interactions with others.
Build resilience
Gain tools to navigate life’s challenges with grace and equanimity.
Find greater peace and contentment
Learn to meet life’s complexities with a more open, caring, and centered heart.
Course Introduction
Discover the Four Brahmavihāras—timeless heart practices of lovingkindness, compassion, appreciative joy, and equanimity—that can transform how you meet life. In this immersive course, you’ll gain practical tools to steady your mind, open your heart, and bring more resilience, joy, and balance into everyday moments. If you’re ready to live with greater ease and connection, this training offers a clear path forward.
Over the course of our sessions, you’ll explore the four core qualities that can reshape how you relate to yourself and others: mettā (Lovingkindness), karuṇā (Compassion), muditā (Appreciative Joy), and upekkhā (Equanimity). Each week introduces a different Brahmavihāra, with practical meditations, real-life applications, and guided reflections that bring these teachings to life.
This is more than a theoretical journey—it’s a hands-on training in compassion and resilience. You’ll learn to handle challenges and relationships with greater ease, find joy in small everyday moments, and develop the inner steadiness to meet life with grace.
Through a dynamic blend of guided meditations, inquiry, and interactive discussions, you’ll not only understand these teachings but embody them. You’ll leave with the tools and confidence to bring more compassion, joy, and balance into every area of your life.
If you’re ready to live with an open heart and steady mind, this course is your gateway to lasting change.
Introduction to cultivating lovingkindness towards ourselves and others. Guided meditations and reflections on expanding this warmth beyond personal circles.
Deep dive into compassion for those suffering. Learn practical ways to nurture a compassionate heart without becoming overwhelmed by the pain of others.
Focus on finding joy in the happiness and success of others. Explore how to celebrate without comparison or jealousy, fostering a generous heart.
Cultivating balance and inner calm amidst life’s ups and downs. Practices to develop non-reactivity and acceptance in the face of change.
James Baraz, MA
James Baraz, MA, has a master’s in Psychology and is a founding teacher of Spirit Rock Meditation Center. James started the Community Dharma Leader program, the Kalyana Mitta Network, the Spirit Rock Family Program and helped create the Heavenly Messengers Training Program. James has been leading the online course Awakening Joy since 2003. He serves as a guiding teacher to One Earth Sangha, a Virtual EcoDharma Center devoted to Buddhist responses to Climate Change. He co-authored Awakening Joy and Awakening Joy for Kids.
Reflections from Past Participants
Sample Course Lecture
Anxiety and Buddhist Psychology
Who Should Enroll?
This course is for anyone ready to live with more love, compassion, and joy, regardless of your background or meditation experience.
It is particularly beneficial for:
- Individuals seeking greater emotional balance and resilience.
- Mindfulness and meditation practitioners looking to deepen their practice.
- Counselors, therapists, and caregivers who want tools for compassionate care.
- Those working in high-stress environments who want practical ways to stay centered.
- Anyone seeking to improve their relationships with others and themselves.
Join Us
In a world that often feels overwhelming, the Four Brahmavihāras—Lovingkindness, Compassion, Appreciative Joy, and Equanimity—offer a steady path back to balance and connection.
In this course, you’ll learn practical tools to meet challenges with grace, deepen your relationships, and cultivate lasting inner peace.
You don’t have to keep carrying life’s weight alone—this course offers proven practices to transform how you relate to yourself and others.
Register Now
Payment Plan
- Over 8 hours of LIVE Instruction
- Online learning community
- Lifetime access to the content
11 weekly payments of $29
Full Payment
- Over 8 hours of LIVE Instruction
- Online learning community
- Lifetime access to the content
$299
- Scholarships are very limited and reserved for those who are truly experiencing financial hardship. Click here to apply.
Course Logistics
Class dates are:
- November 4,
- November 11,
- November 18,
- November 25;
All classes are held on Tuesdays from 6 pm – 8 pm PT
Course FAQ
Although our Programs are available on any device, we suggest using a computer (if possible) and Chrome or Firefox browser to log in: https://courses.spiritrock.org
Note: The login for our Online Learning Platform differs from your Spirit Rock login.
Accessing Your Program Page:
Click on it from your Dashboard after you’ve logged in. Once there, navigate through the sections on “My Courses” on the dashboard.
Are you logged in? Use the “log in” button on the top right of the page. This will give you the access you need to see all the content.
Although the Online Learning Platform works on mobile and tablet devices, for the best experience, use a desktop or laptop. This might be an easier way to find all the areas of the site as you are learning how it works.
The course is delivered LIVE online over a four month period over Zoom.
If you notice a link, content, or anything that isn’t working properly, please email us at courses@spiritrock.org
Try refreshing your browser and check your internet connection. Check another website to see if it’s just our site or something in your system.
Yes, once you’ve completed the course, you will retain lifetime access to all course materials, allowing you to revisit lectures, exercises, and meditations whenever needed.
We would love for you and your Sangha to join as a group. Please email us at courses@spiritrock.org with more details so we can help you.
If you have a question that isn’t answered here, email us at courses@spiritrock.org.
This course is about the Four Brahmavihāras (Metta, Karuna, Mudita, and Upekkha), which are Buddhist heart practices that cultivate love, compassion, joy, and balance. The course will provide practical meditation techniques and real-life applications to help participants develop these qualities in their lives.
This course is designed for anyone seeking to bring more compassion, balance, and joy into their lives. Whether you’re new to meditation or an experienced practitioner, this journey into the Four Brahmavihāras will offer profound insights and practical tools for personal growth.
- Individuals seeking emotional resilience: If you’re looking for ways to stay grounded during life’s challenges, this course will teach you how to cultivate equanimity and inner peace.
- Those wanting to improve relationships: If you want to strengthen your connections with others, the practices of loving-kindness and compassion will help you nurture more harmonious and fulfilling relationships.
- People striving for personal growth: If you’re on a path of self-discovery and inner development, these ancient heart practices will deepen your awareness, enhance your emotional well-being, and enrich your life.
- Anyone facing stress or overwhelm: If you feel weighed down by life’s pressures, this course will help you foster more joy, balance, and self-compassion, guiding you toward a more peaceful and resilient mind.
No matter your background or experience, if you’re ready to live with more love, compassion, and joy, this course is for you.
While no prior Buddhism knowledge is needed, completion of at least one silent multi-day residential or multi-day online Insight Meditation retreat is recommended by the start of the program (e.g. Spirit Rock, IMS, IRC, etc.)
Spirit Rock offers scholarships for those in need. If the course fees are a barrier, please complete the scholarship form HERE.
We understand that plans can change, and we’re here to help.
- If you need to cancel before the course begins, we’ll provide a refund with just a $25 administrative fee deducted.
- For cancellations made by 5:00 PM PST on November 15th, we’ll happily refund your payment, keeping only a $50 course fee.
- To assist you with your cancellation, please reach out to us directly at courses@spiritrock.org. We’ll take care of the process for you.
- After November 15th, we won’t be able to issue refunds, so we appreciate your understanding.
If you have any questions, we’re here to support you.
Although our Programs are available on any device, we suggest using a computer (if possible) and Chrome or Firefox browser to log in: https://courses.spiritrock.org
Note: The login for our Online Learning Platform differs from your Spirit Rock login.
Accessing Your Program Page:
Click on it from your Dashboard after you’ve logged in. Once there, navigate through the sections on “My Courses” on the dashboard.
Are you logged in? Use the “log in” button on the top right of the page. This will give you the access you need to see all the content.
Although the Online Learning Platform works on mobile and tablet devices, for the best experience, use a desktop or laptop. This might be an easier way to find all the areas of the site as you are learning how it works.
The course is delivered LIVE online over a four month period over Zoom.
If you notice a link, content, or anything that isn’t working properly, please email us at courses@spiritrock.org
Try refreshing your browser and check your internet connection. Check another website to see if it’s just our site or something in your system.
Yes, once you’ve completed the course, you will retain lifetime access to all course materials, allowing you to revisit lectures, exercises, and meditations whenever needed.
We would love for you and your Sangha to join as a group. Please email us at courses@spiritrock.org with more details so we can help you.
If you have a question that isn’t answered here, email us at courses@spiritrock.org.
This course is about the Four Brahmavihāras (Metta, Karuna, Mudita, and Upekkha), which are Buddhist heart practices that cultivate love, compassion, joy, and balance. The course will provide practical meditation techniques and real-life applications to help participants develop these qualities in their lives.
This course is designed for anyone seeking to bring more compassion, balance, and joy into their lives. Whether you’re new to meditation or an experienced practitioner, this journey into the Four Brahmavihāras will offer profound insights and practical tools for personal growth.
- Individuals seeking emotional resilience: If you’re looking for ways to stay grounded during life’s challenges, this course will teach you how to cultivate equanimity and inner peace.
- Those wanting to improve relationships: If you want to strengthen your connections with others, the practices of loving-kindness and compassion will help you nurture more harmonious and fulfilling relationships.
- People striving for personal growth: If you’re on a path of self-discovery and inner development, these ancient heart practices will deepen your awareness, enhance your emotional well-being, and enrich your life.
- Anyone facing stress or overwhelm: If you feel weighed down by life’s pressures, this course will help you foster more joy, balance, and self-compassion, guiding you toward a more peaceful and resilient mind.
No matter your background or experience, if you’re ready to live with more love, compassion, and joy, this course is for you.
Spirit Rock offers scholarships for those in need. If the course fees are a barrier, please complete the scholarship form HERE.
We understand that plans can change, and we’re here to help.
- If you need to cancel before the course begins, we’ll provide a refund with just a $25 administrative fee deducted.
- For cancellations made by 5:00 PM PST on November 15th, we’ll happily refund your payment, keeping only a $50 course fee.
- To assist you with your cancellation, please reach out to us directly at courses@spiritrock.org. We’ll take care of the process for you.
- After November 15th, we won’t be able to issue refunds, so we appreciate your understanding.
If you have any questions, we’re here to support you.
Our Guarantee
Satisfaction Guaranteed
Please read our detailed refund policy in the FAQ above. For any questions or to request a refund, please contact us at courses@spiritrock.org.
Group Program
Join us on this transformative journey with the course The Four Divine Abodes and save 15% when you sign up with a friend or group using the link below!
Safe and Secure
At Spirit Rock, we embrace the latest technology to ensure our courses are delivered with the utmost security, allowing you to focus on your journey of mindfulness and inner peace.
