00:19 Q1 What is the relationship between citta and yoniso manisikara? 05:27 Q2 Faith arises with the ability of the citta to realize the origins of suffering. Nekkhamma is the release anticipation of suffering [?]. Confusion arises here. The process of renunciation for the citta rather than thought. Is this the point where the felt sense doesn’t push forward or stand and enters the path? 08:45 Q3 After the high school shooting 96 km northwest of us that left 4 dead, we can feel the heat. False alarms on social media, another layer of community anxiety and mistrust arises. Our community is predominately black, transient, low income, familiar with violence. … How to step back and recognize the citta is unbalanced? How to avoid being too aggressive and suspicious? 11:12 Q4 How to skillfully investigate myself with a very challenging individual at work?13:01 Q5 When I started mediating 20 years ago I was taught that forgiveness was a preliminary practice to metta. This makes sense to me, especially with the deep groove of self-criticism I see in my mind. 13:56 Q6 I am chronically ill living a restricted and isolated life. It is a great joy but I feel remote from any attainment. Do you have any advice? 14:58 Q7 I recognize a form of vibhava tanha in nihilism that manifests as an inability to move forward in life. As I pondered this i came across a phrase : “Contemplate the dhamma body” and it felt so good.

A guided meditation on pervading the body and mind with metta (Loving-kindness)

The goal of offering metta for a difficult person, is not to change their behavior, but to make sure our hearts don't get colonized by the 3 poisons of greed, hatred and delusion. And for many of us, it's not Metta that is the gateway, but equanimity and compassion. After a 15 minute silent meditation, Booker sings Loosen by Ally Halpert as a lullaby.

A response to where we are in this time in our history when everything might seem a bit topsy turvy and upside down. The political commentator Melissa Harris Perry refers to this kind of confusion as trying to stand up straight in a crooked room. Many of us have been secluding, isolating, putting up walls as armour, as protection - in order to not feel the full catastrophe. Many of us are here because we’re ready to lay that armour down, to engage with life and be alive again. And so this afternoons reflections will be on how we can rest in Metta as refuge.

Recollecting my mentors, Gina Sharpe and Larry Yang.

Morning Instructions on the first foundation of mindfulness, centering the Karaniya Metta: the Buddha's Words on Loving Kindness.