We begin with the basic instruction in metta (lovingkindness) practice, using the silent repetition of phrases. Then we move to a period of mindfulness practice, followed by metta practice, where the metta is most accessible, followed by an invitation to return to mindfulness practice, integrated with the energy and intentions of metta practice.
Each moment is fresh, and we can learn to meet the pleasant, unpleasant, and neutral unfolding so we stay present and open without being pulled into greed aversion or ignorance.
Instructions for paying attention to the mind and mental activity, knowing thoughts and emotions without taking them personally and identifying with them
Establishing mindfulness of the body sitting, then bringing awareness to the rhythm of breathing and the subtle energetic effects of inhaling and exhaling
