This guided session explores multiple ways to send metta to self: From a benefactor, through our body, to different times in our life, and to aspects of ourselves.

Instructions and Guided Meditation in Open Awareness as a practice we do naturally, when we spend time connecting with nature externally.

This talk explores karuṇā as the heart that meets suffering with kindness and the sincere wish for its relief, without attachment to outcome. Compassion is not kind behavior but a wholesome state of mind from which wise action naturally flows. The talk distinguishes karuṇā from empathy: affective empathy can lead to exhaustion by taking on others’ pain, while compassion is “feeling for,” supported by warmth and equanimity. Rather than merging with suffering, we attune to the care already present within it. Karuṇā is a brahmavihāra—abundant, immeasurable, and energizing—capable of meeting personal and global pain with clarity and agency. Practical guidance is offered: begin with manageable suffering, pair compassion with balance, use simple phrases, and end with spaciousness for all beings.

This short talk and guided practice introduces us to "dry metta", the metta practice which is focused on intention building and changing our inner narrative. It invites us to repeat simple phrases without any intention or need to feel the quality of metta. It's a lovely simple way to practice that takes the pressure off metta!

Simple listening - finding fluidity, depth and strength.

Vedana is explored as a significant freedom moment which can help us see clinging.

Resting in the flow.