Metta – tisdagar med Venerable Sungrab Woeser

The power of kindness (Metta)
View, meditation and Practice

Please register by email to and make a payment to Föreningen för Tibetansk Buddhism i Göteborg (Plusgiro 831 87 20-3 or Swish no. 123 018 21 21) if you attend the whole weekend. Please state in the payment form which course you register for and if you are eligible for a discount. Make a separate payment of SEK 250 if you wish to become a member.

Metta (in Pali) means unbiased kindness, friendliness, goodwill. It is a peaceful state of mind, because it is based on opennes, strength, independency, goodness, freedom.

Through Metta we change our negative thinking and feelings into kindness, free from attachment and aversion. It creates a spontaneous attitude of wholesome intentions, not only towards ourselves, but towards our loved ones, neutral persons, those whom we dislike, and to those in all directions of the universe.

Due to past experiences, many of us do not trust our capacity to kindness towards all.

Usually we are friendly and benevolent to those people whom we like. Or to those who are kind to us. But to those who are unknown or unsymphatetic it is more difficult to be of goodwill.

Basically this attitude comes from attachment and aversion. From prejudice, fear, uncertainty, mistrust, resistance, self interest.

With such an attitude we are in fact very unfriendly towards ourselves, because we are unfree, unprotected, dependent.

These are the inner enemies.

During metta practice, people are amazed to find out that they have a capacity for kindness and goodwill, both for themselves and for others.

The attitude of Metta involves a tremendous confidence and strength of our intentions. Metta meditation subdues the disturbing attitudes we have created in our mind.

When we express goodwill, it does not mean that we are going to be there for others all the time. But we are wishing that all beings will know how to find true happiness.

The armour of the bodhisattva is bodhicitta: the vast mind, the altruistic intention to strive for the benefit of all beings.

May they all be happy, may they be free from suffering.

Metta is the prelude to boundless compassion, love and equanimity. These are the qualities of the inner buddhanature.

During the online sessions we will enhance our insight in metta. And through continuous meditations we will experience the power of Metta.


Tuesdays, from 20.00 – 21.30

1, 15, 29  September

13, 27     October

10, 24     November

8, 15        December


A. You want to join all 9 online meetings.

In that case please send an email to Åsa and you will receive a Zoom-link before every meeting. And pay the fee ahead. You will now and then receive a short written summary of the teachings, sutra texts and metta meditations, which were explained and practised during the programme.

You join all or nearly all of the meetings (will be registered), and you take your homework seriously.

Fee : 650 kr for members / 750 kr for non-members

B. You want to join a single meeting whenever it fits you. In that case please send an e-mail just before the chosen meeting and you will receive an entrycode. Please pay the fee each time you join. You will not receive any written material. No homework.

Fee : 80 kr for members / 100 kr for non-members

Pay to Plusgiro: 831 87 20-3 ( Föreningen för tibetansk buddhism )

About Venerable Sungrab Woeser 

Sungrab Woeser is buddhist Sakya monk living in the Netherlands. He has been a buddhist since 1993. He was ordained as a monk in 2009 in the Sakya school of Tibetan Buddhism. His root teachers are HH Dalai Lama, HH Sakya Trizin and sons, and Khenpo Sherab Gyaltsen Amipa. He accomplished retreats on metta, samatha and tantra. Venerable Sungrab studied buddhist philosophy for several years at the International Buddhist Academy in Kathmandu, Nepal. Currently Venerable Sungrab is leading an ‘open monastery’ in the northern region of the Netherlands.