Beginning by orienting to pleasant feeling-tones in the body as a way in to the experience of appreciation, then opening to other aspects of one's life that are going well, and noticing the effect of mudita on the body, heart and mind
How mudita, appreciative joy, can be an antidote to "mana" or comparing mind, and in the context of Insight Dialogue practice, can help reduce self-consciousness in dyad (pairs) practice
How insight and the heart qualities of kindness, compassion, appreciative joy and equanimity balance each other out to support the development of deep freedom
Beginning with compassion for someone we're close to who's experiencing some kind of pain, then extending compassion to ourselves, our co-meditators and all living beings
