Uposatha is the occasion to bring up and integrate wholesome qualities so they become felt realities in the mind and heart. Refer to the Mangala Sutta (Sutta Nipata 2:4) for topics of cultivation that give rise to skillful states and conditions.
Uposatha days are times in the Buddhist calendar established for people to step back from daily chores and reflect upon the broader meaning of life, whether they’re living in harmony with the cosmos. Recollect our uniquely human potential to bring forth virtue, lovingkindness and wisdom into this world.
What we call the real world is actually concocted, arising from unskillful response to contact. The energy can be frantic, cruel, excluding. But it’s possible to give rise to a different reality, by knowing what to give attention to. Paying attention to skillful dhammas can uplift and sustain the heart so it can come out of its struggles and sorrows.
Guided mettā meditation where we are really feeling the feeling behind the phrases. Offering unconditional kindness: to someone from an easy relationship; to more neutral relationships; even towards slightly more difficult ones; or to ourselves; and then out to all of life and the whole world.
Radical shifts are possible for us: Understanding that mindfulness already has kindness in it we can bring this metta quality to all things. We can also support this atmosphere by relaxing body, heart and mind. We can do this by resting back into back of the body, and bringing forward a more open, sensitive, naturally-caring, non-demanding attention to what is appearing.