After guidance in developing concentration and mindfulness, we practice in silence. Then there is guidance related to mindfulness of the feeling-tone (the Second Foundation of Mindfulness), particularly the pleasant or the unpleasant (and whether there is reactivity, grasping after the pleasant and pushing away in some way the unpleasant), related to the theme of the talk given after the meditation.
Instructions and guided practice on meditating with strong emotions - light RAIN with somatic experiencing using orienting, titrating, and pendulating.
We expand or awareness of our interconnectedness as humans when we practice Metta for both the "Neutral Person" and the "Difficult Person". Sometimes the Difficult Person can be ourselves. The end of this Guided Practice offers a compassion practice for oneself.
Short talk followed by a guided meditation on working with vedana in the mind. How to practice with thoughts and their machinations in the third foundation of mindfulness from the Satipatthana Sutta.
