Time: 25 minutes Focus on vipassana this week. Start each session with enough breathing meditation to calm your mind and then switch to body scanning. As your sits get longer, keep strong 💪

Time: 25 minutes Focus on vipassana this week. Start each session with enough breathing meditation to calm your mind and then switch to body scanning. As your sits get longer, keep strong 💪

Metta means compassion and goodwill. Spending a few minutes each sitting developing metta adds balance and energy to your practice. Metta isn’t changing the exterior world, the practice instead affects your relationship to the world. First and foremost you send compassion to yourself. Spend the first few minutes of your sitting practice summoning thoughts of goodwill and compassion. Start with yourself and slowly spread out your metta to everyone. Starting with this session, increase your sitting time to 20 minutes.