The Four Immeasurables, the cultivation of loving-kindness, compassion, empathetic joy, and equanimities a rich suite of practices that open the heart, counter the distortions in our relationships to ourselves, and deepen our relationships to others. Alan Wallace presents a unique interweaving of teachings on the Four Immeasurables with instruction on meditative quiescence, or shamatha practice, to empower the mind. This book includes both guided meditations and lively discussions on the implications of these teachings for our life.

The Four Immeasurables: Practices to Open the Heart, Alan Wallace, Snow Lion, Paperback, 186 pages, $18.95

Bruce Alan Wallace (born 1950) is an American author and expert on Tibetan Buddhism. His books discuss Eastern and Western scientific, philosophical, and contemplative modes of inquiry, often focusing on the relationships between science and Buddhism. He is founder of the Santa Barbara Institute for Consciousness Studies.

Preface		8
	1.	Introduction	9
	Why Practice?		9
	The Foundation of Ethics		16
	The Affirmation of Intuitive Wisdom		20
	A Meditation on the Jewel in the Lotus: Om Mani Padme Hum		23
	Questions and Responses: On Ethics and the Sequence of Practice		25
	2.	Entering Samatha Practice	31
	Beginning the Meditation		33
	Relaxation, Stability, and Vividness		34
	Questions and Responses: On Breath Awareness		40
	The Mastery of Attention: Mindfulness and Introspection		46
	Samatha as a Catalyst for Mental Events		50
	Dealing with Problems in Samatha Practice		52
	3.	The Path to Samatha: An Overview	59
	The Nine Stages of the Path to Samatha		59
	The Achievement of Samatha		65
	The Prerequisites for Achieving Samatha		68
	Five Obstructions to Progress in Samatha		73
	The Five Factors of Stabilization		76
	On the Choice of an Object in Samatha Practice		78
	Questions and Responses: On Achieving Samatha		80
	Beyond Samatha		84
	4.	Loving-Kindness	87
	Meditation: Loving-Kindness for Oneself		90
	Extending the Practice of Loving-Kindness		95
	The Advantages of a Lay Person in the Practice of Loving-Kindness		97
	Loving-Kindness for One's Enemies		98
	The Problem of Righteous Anger		107
	Passion and Patience in Response to the Sources of Suffering		109
	Finding a Lovable Quality		112
	Confusing Attachment with Loving-Kindness		114
	Questions and Responses: Enemies and Insight		116
	The Attainment of Samatha in Loving-Kindness		121
	5.	Compassion	127
	Questions and Responses: Catharsis, Logic, and Compassion		133
	Compassion for a Suffering Person: Meditation		135
	Extending the Meditation on Compassion		137
	Intrusiveness in the Practice of Compassion		138
	Meditation on Avalokitesvara, the Embodiment of Compassion		139
	6.	Empathetic Joy	143
	Rejoicing in Others' Happiness		143
	Rejoicing in Virtue		145
	7.	Equanimity	149
	Equanimity in Theravada Buddhism		149
	Equanimity in Tibetan Buddhism		151
	Questions and Responses: On Distinguishing Attachment from Affection		161
	8.	The Empowerment of Insight	163
	From Insight to an Unmediated Experience of the Ultimate		169
	Questions and Responses: The Urgency and Rarity of Spiritual Awakening		178
	Notes		185