The tenderness practice instructions during the meditation is a form of metta and compassion practice. It's one that helps ease the nervous system, hold difficulty and stress with care, and cultivates a kind attitude towards our mindfulness practice.
Following the talk on the 5 jhana factors and the 5 hindrances from the night before...
We welcome a sense of contentment in our starting conditions, take interest in our breath and remind ourselves it is all we need while meditating. From here, we aim and sustain our attention.
One of the great gifts we can offer is being a mirror of goodness, reminding one another that we can trust our essential awareness, light and love. Because our conditioning is to fixate on flaws, “good othering” takes intention and practice. This talk explores how we can develop the habit of seeing goodness, and importantly, learn to communicate our appreciation and love to others.
With mindfulness of breathing as a concentration practice we intentionally develop the 5 jhana factors. We also will definitely experience their opposites. - the 5 hindrances. As the 5 jhana factors become stronger we experience fewer hindrances.
We begin this meditation with awakening to the aliveness in our body, using the imagery of a smile, and a body scan. Then we are guided to sense the vastness of awareness and to rest in that open wakefulness, allowing the changing thoughts, sounds, sensations and feelings to come and go. When we let life be just as it is, we become a sea of awareness that includes all the waves.