Today we are going to do a longer sit, practicing metta toward a variety of people in our lives.

Today we are going to return to the practice of concentration. This is an important practice that we may come back to over and over in order to build this ability to focus in meditation (and daily life).

Today we are going to practice looking at feeling tones in the body. This practice, vedana, is an important practice of looking at the nature of our experience and if we find it pleasant, unpleasant, or neutral.

Today we are practicing with the second of the Buddhist heart practices, compassion. Compassion is the practice of being present for the suffering in life, and opening the heart toward the pain.

On this third day of our Monthlong Meditation Challenge, we are beginning our investigation of metta, or loving-kindness practice. This is the practice of cultivating an open heart of gentleness and friendliness. In metta practice,

This month you will be receiving meditations 7 days a week due to our Monthlong Meditation Challenge. Meditations will start at an introductory level, and move on to longer and more in-depth. We're starting with a short concentration meditation!

Today we are doing a traditional mindfulness practice. We will practice with open awareness, taking note of what is happening in our experience from moment to moment.

Although it is not at traditional Buddhist practice, today we will cultivate forgiveness toward ourselves and those around us.

Today we are cultivating the heart quality of metta, or kindness. We will practice by following the Buddha's instructions to radiate this intention out to all living beings.

Today Elizabeth is leading a body scan meditation in which we practice looking at the sensations present in the body.