When we start out on a spiritual path we often have ideals we think we're supposed to live up to. We feel we're supposed to be better than we are in some way. But with this practice you take yourself completely as you are. Then ironically, taking in pain - breathing it in for yourself and all others in the same boat as you are heightens your awareness of exactly where you're stuck.

How do we cultivate the conditions for joy to expand? We train in staying present.

Compassion starts with making friends with ourselves.

If you work with your mind, instead of trying to change everything on the outside, that's how your temper will cool down.

Never give up on yourself. Then you will never give up on others.

The essence of our whole path is in that place of discomfort, and what do we do with it?

The next step is to learn to communicate with the people that you feel are causing your pain and misery- not to learn how to prove them wrong and yourself right but how to communicate from the heart.