Satipañña Insight Meditation Toronto offers a variety of practices rooted in the Theravada Buddhist tradition. The main practices offered are Vipassana (Insight) and Metta (Goodwill).


Vipassana is the penetrative, direct inquiry into the nature of all mental and material phenomena. When accompanied by morality (sila), concentration (samadhi), and commitment, Vipassana practice helps us gain insight into the patterning of the mind and the world the mind projects. The insight/wisdom that this practice fosters can lead to final liberation.


Metta is the cultivation of Goodwill, and is one of four Brahma-Viharas, also called the Four Boundless States: Goodwill (metta), Compassion (karuna), Appreciative Joy (mudita), and Equanimity (upekkha). The practice of Metta is beneficial in many ways:

  • Metta transforms the heart and mind by bringing a sense of openness and luminosity into our experience.
  • Cultivating kindness transforms our life and enriches our relationships with others.
  • When practising Vipassana, Metta can brighten the mind when it feels “dry” and rigid.
  • The breadth, clarity, and expansiveness instilled by the practice of Metta provide a strong, stable basis for the cultivation of insight.
  • Practising Metta ripens the accumulated merit acquired through past good deeds such as the practice of generosity, virtue, etc. Since Metta liberates the mind from the bondage of hatred and anger, selfishness and greed, it constitutes a state of liberation.

Our teachers at Satipañña teach a broad, flexible approach to the practice of Metta utilizing both fresh approaches and traditional methods. These are integrated with insight practices to shape each individual’s overall practice to optimum effect.

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