Lezione 1
Forgiving Ourself, Part 1
In today's lesson we will learn to forgive ourselves for anything we may regret. Treat this lesson as an internal act of generosity, kindness and compassion.
Lezione 2
Forgiving Ourself, Part 2
In this lesson we will forgive ourself for all that we have done to others, to begin to put down the burden of guilt.
Lezione 3
Forgiving Others
In today's heart centred practice we will learn to forgive others, not to condone or forget injustice and suffering, but rather to release resentment.
Lezione 4
Wishing Ourself Well
Today's lesson is an important step towards cultivating a stronger sense of self-worth. In our practice we will turn the attitude of friendliness, which looks on a person as worthy and valuable, around toward ourself.
Lezione 5
Wishing Loved Ones Well
In today's practice we will follow a similar structure from yesterday's listen as we focus on the theme of goodwill and wish health and happiness to those who have been kind to us.
Lezione 6
Wishing A Neutral Person Well
Today's lesson involves an interesting exercise; generating an attitude of caring toward those who have neither harmed nor helped us.
Lezione 7
Wishing A Difficult Person Well
You may find today's lesson challenging or unfamiliar. In today's heart centred practice we will cultivate tenderness toward people of difficulty.
Lezione 8
Caring About Sickness, Old Age And Death
In today's lesson we will practice wish well-being to those who are experiencing the challenges of illness, old age and dying.
Lezione 9
Wishing All Beings Well
Today's lesson is a blissful practice of gratitude, compassion and kindness. We will radiate loving-kindness to all beings everywhere.
Lezione 10
Releasing Anger
Today's lesson should leave you feeling lighter and equipped with the skills to approach challenging situations with composure. Together, we will imagine being in situations that would normally arouse anger, defensiveness, or resentment, and instead, remain serene, calm and peaceful.
Lezione 11
Releasing Craving
Today, we will imagine being in situations that would normally arouse craving or attachment, and imagine remaining independent, undisturbed in your own peace.
Lezione 12
Compassion For Loved Ones
In today's daily heart centred practice we will focus on our loved ones and feel how our heart naturally opens to wish them well, to extend comfort, to share in their pain, and all the while, meet each of these scenarios with compassion.
Lezione 13
Compassion For Our Self
Today, practice slowly opening to, and holding gently in your awareness, your own troubles and sorrows.
Lezione 14
Compassion For A Neutral Person
In today's practice we will bear witness to the suffering of those you don’t know well enough to feel strongly for or against.
Lezione 15
Compassion For A Difficult Person
Learn to hold in your heart the struggles of someone you find challenging.
Lezione 16
Compassion For All Beings
Today's lesson requires strength as we open ourselves up to meeting the pain of the world with a compassionate heart.
Lezione 17
Appreciating Kindness
Today's practice involves training to fully open to and accept the kindness of others.
Lezione 18
Delighting In Kindness
In this lesson you will take a trip down memory lane as you scan through your life appreciating the kindness that has been offered.
Lezione 19
Delighting In Inspiration
Today, you will scan through your life to reflect on those who led you to live a more meaningful life, to inspire to higher ideals. This is a profoundly insightful practice and can help you to consolidate your purpose at present.
Lezione 20
Delighting In Our Own Goodness
Today, you are encouraged to scan through your life appreciating the goodness you have brought to the world.
Lezione 21
Delighting In The Joy Of Friends
We are innately social beings. In today's lesson share in your loved ones' experience of skill and success.
Lezione 22
Delighting In The Joy Of Neutral People
Today, engage with the joy of someone you don’t know well enough to feel strongly for or against.
Lezione 23
Delighting In The Joy Of Difficult People
Empathetically experience the success and enjoyment of those you find challenging. This might be a challenging experience in itself.
Lezione 24
Delighting In The Joy Of All Beings
Access and delight in the good fortune of all beings! This is the key to living from the heart.
Lezione 25
Seeing A Neutral Person
Acknowledge and connect to the experience of someone you might usually overlook. This practice may encourage you to be more mindful of your surroundings.
Lezione 26
Seeing Through Attraction
In today's heart centred practice, humanize the experience of someone you expect to fulfill your happiness.
Lezione 27
Seeing Through Aversion
In today's heart centred practice, acknowledge and connect to those you judge or disapprove of. Are you willing to take this practice off the cushion into your life?
Lezione 28
Seeing Ourselves
In this lesson we will take the time to stop and truly see ourselves. Our heart centred practice involves releasing objectification of ourselves to experience kindness and compassion.
Lezione 29
Finding Balance
Today's practice teaches us an important lesson; how to maintain equanimity when we are unable to alleviate the suffering of others.
Lezione 30
Finding Peace
In our final session you will practice cultivating a spacious calm that allows you to be fully present to the changing world.
