The four wishes are for others and ourselves to be “safe, healthy, happy, and at ease.”

May I be loving, open, and aware in this moment. If I cannot be loving, open, and aware in this moment, may I be kind. If I cannot be kind, may I be nonjudgmental. If I cannot be nonjudgmental, may I not cause harm. If I cannot not cause harm, may I cause the least harm possible. Larry Yang

there are three pillars of Buddhist practice: virtue, wisdom—and concentration. Concentration stabilizes attention and brings it to a laser-like focus that fosters liberating insight.

It’s really useful to be interested in how you make your own suffering.

Can we be at peace with what happens? Different parts of the brain handle liking—enjoying or preferring something—and wanting, in the sense here of craving.

The five types of people are benefactor, friend, neutral person, oneself, and someone who is challenging for you.

Try to approach each day as an opportunity for practice. It’s a chance to learn about yourself, manage your reactions, heal and grow.

Please consider these questions: What do you hope to heal in yourself? What would you like to let go of? What do you hope to grow in yourself? You can also practice for the sake of others as well as yourself. Holding them in your heart as you practice can feel really sweet. How might your own healing and growth be a gift to those with whom you live

Pick an area of your life such as work, or something more specific such as a project. Ask yourself these questions: Are my efforts aimed at what is truly beneficial for myself and others? Am I pursuing these aims skillfully? Can I be at peace with whatever happens?