This meditation begins with a period of relaxing and collecting our attention with intentional long, deep breathing. We then deepen embodied presence, and widen to the awareness that includes sounds, sensations, feelings, breath, and all experience. When the mind drifts from this open, awake awareness, we gently return, re-relaxing and resting in an easeful, alert presence. Recorded at Tara's Wednesday night class, the meditation ends with a sense of melting into community – relaxed and alert.

Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music

What might change if you were three degrees friendlier than you are now? Not more accommodating or self-sacrificing, but authentically friendlier—to your inner life, with others, and in how you meet the world. In this talk, I explore what friendliness actually is, why it so often shuts down under stress, and how small, accessible practices can bring it back online—and, over time, uplevel your friendliness quotient.

As our hearts become more friendly, we become more inwardly free. Our everyday interactions grow more alive, engaging, and surprisingly heart-opening. And finally, friendliness can offer just the kind of global warming we most need in these times.

Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music

This meditation establishes a gentle and caring presence through bringing the image and felt sense of a smile to various domains in the body. We then settle with the breath, and practice relaxing with whatever arises, letting life be just as it is. The underlying intention is to regard all experience with a clear, interested and friendly attention. The gift is a homecoming to our naturally loving presence.

Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music