An exploration of what it means to take refuge generally, and then specifically in relation to dharma, with a brief introduction to the Four Noble Truths and the Four Brahamavihāra of kindness, compassion, appreciative joy and equanimity

Settling in and making space for whatever our experience is in this moment, meeting it with acceptance and kindness

Beginning with mindfulness of the body and breathing, then making space for whatever experiences arise, orienting to acceptance and letting go of trying to control the process in any way

Exploring the relationship between dukkha (unsatisfactoriness, stress, distress, suffering) as the First Noble Truth, and mettā (kindness, good will, benevolence) as the first of the four brahmavihāra