Buddhism and the Four Immeasurable Qualities

Send us Fan MailAs we close out a year many of us are ready to leave behind, this episode reflects on what we might want to carry forward—and what we can gently let go of. I explore the Buddhist teaching of the brahmavihāras, or Four Immeasurables, as a way of giving our hearts a place to live that is honest, resilient, and humane.The Four Immeasurables—loving-kindness, compassion, sympathetic joy, and equanimity—are called “immeasurable” because they are not limited resources. They don’t require perfection or self-improvement. They begin with noticing what is actually happening.In this episode, we explore:Loving-kindnessBegins with softening toward ourselves, not being “nice” or agreeableExtends outward to loved ones, strangers, and even enemies without requiring forgiveness or approvalFar enemy: hatredNear enemy: conditional or performative kindnessCompassionFeeling another’s pain as our own, grounded in shared humanityDistinct from sympathy or pityFar enemy: crueltyNear enemy: pitySympathetic joyFeeling another person’s happiness as our ownA remedy for isolation and scarcity thinkingFar enemy: envyNear enemy: shallow or distracting pleasureEquanimityStaying present with joy and sorrow without grasping or pushing awayFully engaged, not numb or indifferentFar enemy: graspingNear enemy: indifference or “good vibes only” detachmentThroughout the episode, I emphasize that the practice is not about trying to embody these qualities, but about noticing our real relationship to them. That noticing itself is the practice.Music SegmentWe close with a podcast after party featuring “Jump Around” by House of Pain, along with a story from my time working at Tommy Boy Records in the early ’90s and a brief exploration of the mysterious opening sample. A link to The Best Sample in History video is included here.Watch this episode on videoIf you’d like to watch the podcast, the video version is here.Ask me a questionYou can send your questions via Instagram DM or through our form — I’d love to include them in future episodes.Building a Mindful New Year is a free, six-day online program exploring how Buddhist practice can help us stay present, steady, and values-aligned in uncertain times. Through daily teachings, meditation, and community practice, we focus on supporting ourselves first—so we can more honestly meet our lives and care for others as the new year begins.Learn to Teach Meditation:The Open Heart Project Meditation Teacher Training returns this January.We begin January 17th, 2026. I teach every session. It’s intimate, rigorous, supportive—and it’s for anyone who wants to help others work with their own minds and hearts.If you enjoyed this episode:Please rate, review, and share it with a friend who’s curious about mindfulness, spiritual commitment, or the Buddhist path.For more on Buddhist teachings and how our humanity isn’t necessarily in our way, sign up for my free weekly newsletter or join the Open Heart Project sangha for more connection with community and with me.If this podcast has been meaningful to you, it would be great if you would subscribe, give it a five star rating and share it with a friend. To join or learn more about The Open Heart Project please visit openheartproject.com.Thoughts? Email us at [email protected] by Citizens of SoundMusic by: Derek O'Brien©Open Heart Project