Meditation is the ultimate mobile device; you can use it anywhere, anytime, unobtrusively.

When we see the relatedness of ourselves to the universe, that we do not live as isolated entities, untouched by what is going on around us, not affecting what is going on around us, when we see through that, that we are interrelated, then we can see that to protect others is to protect ourselves, and to protect ourselves it to protect others.

Metta is the ability to embrace all parts of ourselves, as well as all parts of the world. Practicing metta illuminates our inner integrity because it relieves us of the need to deny different aspects of ourselves.

There is no 'thing' to let go of, but a concept, an idea of an ego that burdens us. As soon as we posit a 'thing' to let go of, we're in trouble. We need to change our view of reality, not attack a nonexistent entity.

Some people have a mistaken idea that all thoughts disappear through meditation and we enter a state of blankness. There certainly are times of great tranquility when concentration is strong and we have few, if any, thoughts. But other times, we can be flooded with memories, plans or random thinking. It's important not to blame yourself.

What you learn about pain in formal meditation can help you relate to it in your daily life.

Whatever life presents us, our response can be an expression of our compassion.