Compassion allows us to bear witness to suffering, whether it is in ourselves or others, without fear; it allows us to name injustice without hesitation, to act strongly, with all the skill at our disposal.

Meditation may be done in silence & stillness, by using voice & sound, or by engaging the body in movement. All forms emphasize the training of attention.

Meditation has made me happy, loving, and peaceful-but not every single moment of the day. I still have good times and bad, joy and sorrow. Now I can accept setbacks more easily, with less sense of disappointment and personal failure, because meditation has taught me how to cope with the profound truth that everything changes all the time.

Compassion allows us to bear witness to suffering, whether it is in ourselves or others, without fear; it allows us to name injustice without hesitation, to act strongly, with all the skill at our disposal.

We use mindfulness to observe the way we cling to pleasant experiences & push away unpleasant ones.

We find greater lightness & ease in our lives as we increasingly care for ourselves & other beings.

Metta sees truly that our integrity is inviolate, no matter what our life situation may be. We do not need to fear anything. We are whole: our deepest happiness is intrinsic to the nature of our minds, and it is not damaged through uncertainty and change.