Lanterns of Lovingkindness: Metta Meditation on the Eve of Returning Light

This daylong metta meditation retreat in Beverly Hills, California, gathers practitioners of every experience level for a full day of lovingkindness practice in the Buddhist tradition. Led by Melissa McKay, Executive Director of InsightLA, it is held in person at the Benedict Canyon Retreat House as the winter season turns toward stillness.

Metta, or lovingkindness meditation, works by generating thoughts of goodwill toward oneself and others: "May I be safe, may I be happy, may I be healthy, may I live with ease." In the dark months, the practice can warm the loneliness or seasonal melancholy that cold nights sometimes bring. The day is offered on Melissa McKay's birthday, and it is donation based, with no one turned away for lack of funds.

What to Expect

The day moves through a balanced rhythm of guided sittings, mindful movement, and shared reflection, held in the supportive container of InsightLA's space. The morning unfolds in noble silence, which allows a deep immersion in practice. After lunch, the group opens to connection, building bonds with the sangha through discussion and gentle inquiry.

The schedule runs from 10:00 AM to 4:00 PM:

- 10:00–11:00 AM: Opening welcome and guided sitting meditation, intending metta
- 11:00–11:45 AM: Walking meditation, embodying metta in motion
- 11:45 AM–12:30 PM: Sitting meditation, deepening metta
- 12:30–1:30 PM: Lunch
- 1:30–2:15 PM: Sitting meditation, expanding metta
- 2:15–3:00 PM: Dharma discussion with friends, sharing insights and reflections
- 3:00–3:30 PM: Restorative metta meditation, abiding in metta in restorative postures
- 3:30–4:00 PM: Closing circle

About Melissa McKay

Melissa McKay is a meditation teacher and the Executive Director of InsightLA. She began practicing in 1998 in Oakland, California, with Barbara Janus, who introduced her to the teachings of Sayadaw U Pandita of Burma. Her first retreat with Sayadaw U Pandita marked a turning point, and the changes she saw in herself became the foundation of her path as a teacher.

The Setting

The in-person retreat takes place at the Benedict Canyon Retreat House, in the Beverly Hills area of Los Angeles County, with InsightLA Meditation hosting. A lunch break is built into the middle of the day.

Before You Go

All experience levels are welcome. Every practice is guided throughout the day, whether seated, walking, or restorative, so newcomers can follow along as easily as long-time meditators.

Included are the guided sitting meditations, walking meditation, dharma discussion with the sangha, restorative metta practice in supported postures, and the closing circle. Meals beyond the midday lunch break are not included.

This in-person retreat is one half of a hybrid event that is also offered online. Online participation requires its own separate registration.