Today the guidance will be very limited. You’ll be offered a chance to choose your own practice and stick with it through the 20 minutes. I will offer a few pieces of guidance throughout, but you will mostly be on your own!

Today we are going to do a concentration practice once again!

Today we are going to practice with equanimity, or upekkha. This is the practice of remaining stable, holding others with kindness and compassion while still remaining balanced ourselves.

Today we’re going to do another practice with the body, this time in the form of a walking meditation. This is another way in which to practice the First Foundation of Mindfulness and offers a different, more energizing way to meditate.

Today we are practicing mudita, or appreciative joy, for a friend. This is a practice of opening up to the joy that others experience. We are cultivating a mind/heart that rejoices in the happiness in others.

Today we’re going to practice with mindfulness of our thoughts. This is a practice in noticing what our minds are doing. Remember to be gentle with yourself!

Today we will begin with a body scan, move into some First Foundation work, then investigate feeling tones in the body.

Today we are going to do a general insight, or mindfulness practice. We will incorporate the practice of mindfulness of body, feeling tones, and the mind’s response. Also, you can make an effort to bring the heart practices to this mindfulness practice.

Today we are practicing the fourth of the Buddhist heart practices, equanimity. Equanimity is the cultivation of a heart that stays balanced amidst the ups and downs of experience.

Today we are going to do a concentration practice again. Concentration is a practice that I personally return to daily, making it a foundation of my meditation practice. We build focus, get to know the mind, and are able to let go of the thinking mind.