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Cultivating Internal Friendliness

Forcing ourselves to express friendliness towards challenging people is about as realistic as trying to force ourselves to stop thinking or feeling. It doesn’t usually go well. Political polarization can increase the level of difficulty exponentially.  

The multisensory, Unified Mindfulness framework provides several practical tools and insights for expressing emotions in liberating ways. Instead of trying to feel things we don’t feel, this session explores ways to become more familiar with our emotional activations in real time and to fight with them less. We will also discuss emotional expression and suppression.

This conference-call session is part of the Home Practice Program hosted by Shinzen Young. Explore the other sessions to design your own customized weekend meditation retreat. 

Online registration required by midnight on May 10.

Time:  1–5pm Pacific / 4–8pm Eastern

Schedule: Two ninety-minute segments with an hour break in the middle. An audio recording of both segments will be emailed to you after the session.  

Fee: $20 per person

Prerequisites: Some previous experience with Do Nothing, Focus In, and Nurture Positive.

Preparation: Please review the following sections from Five Ways to Know Yourself

  • Introduction to Basic Mindfulness, pp. 7-17
  • Chapter 1 The Way of Thoughts and Emotions, pp. 21-25
  • Chapter 3 The Way of Tranquility (Do Nothing), pp. 40-44
  • Chapter 5 The Way of Human Goodness, pp. 67-71