Guided well-wishing and kindness practice as part of the heart training of mettā practice. Particularly emphasising getting to know the particular qualities we are radiating in this intentional practice. Includes sending mettā to oneself, and to all beings in the world.
Exploring meeting the hindrances in skilful ways. Firstly seeing them as wonderful opportunities for growth and development of heart. Secondly not taking them personally, not fully believing what they say (shape) about the world. And thirdly finding skilful means through mettā, insight, and samādhi practices to find well-being in the midst of the entanglement of dukkha.