This talk explores metta as both refuge and path. Through classical teachings, lived stories, and reflection, we see how metta steadies the heart, softens resistance, steadies concentration, and becomes the ground for compassion, joy, and equanimity.

This session offers a brief reflection and guided meditation on expanding awareness to include sensations throughout the body. With special attention to working wisely with pain, the instructions emphasize mindful presence, compassion, and skillful relationship to experience.

Exploring the tangle of dukkha, and how it is related both to the nature of experience as impermanent, unreliable and uncontrollable and to the deep wish for happiness, safety and ease.

This talk explores how compassion loosens striving, softens judgment, and reveals freedom. Through stories and practice reflections, we explore letting go, laying down the armor, and beginning again

After an introduction to metta meditation, a guided meditation which includes the categories of benefactor, self, dear friend and a neutral being.