Everyone loses touch with their aspiration, and we need the heart to return to what we really care about. All of this is based on developing greater lovingkindness and compassion.

Distraction wastes our energy, concentration restores it.

As we look around, it's very clear that in this world people do outrageous things to one another all of the time. It's not that these qualities or actions make us bad people, but they bring tremendous suffering if we don't know how to work with them.

Because the development of inner calm and energy happens completely within and isn't dependent on another person or a particular situation, we begin to feel a resourcefulness and independence that is quite beautiful - and a huge relief.

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

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.

Mindfulness allows us to watch our thoughts, see how one thought leads to the next, decide if we're heading down an unhealthy path, and, if so, let go and change directions.