The following talk was given at the Insight Meditation Center in Redwood City, California.

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There, so hello everyone, hello and welcome to this edition of Happy Hour.

It's lovely to see you all.

And yeah, I just came back on Monday from teaching a five-day Meta retreat,

Loving Kindness Retreat at Insight Retreat Center in Santa Cruz.

And some of you who are here online were in person at their retreats.

It was lovely to see you in person three dimensionally.

And you know, we are back on Zomeland, so my heart is really warmed by the presence of the Appiara Sangha.

Both in person and remotely.

So, so for today, yeah, I'll start guiding a meditation.

I don't think I want to say much about it beforehand.

And yeah, whatever you need to know will be shared with you during the guided meditation.

And it'll be primarily kindness for oneself, kindness cultivating kindness and Meta

could well, friendliness for ourselves.

That's the primary theme.

We'll be exploring today.

Okay.

And then there'll be time for reflections and et cetera afterwards.

So with all that, let's begin.

Write you to sit comfortably.

See if you need to move to, move maybe left and right.

...