Establish the foundation of practice by connecting with the breath, our steady and constant companion. In this session we will explore how the breath can be an anchor, a place to return to amidst the movement of thoughts, sensations, and emotions. Rather than forcing stillness, we will practice softening into presence, meeting each inhale and exhale with curiosity and care.

Explore how to sit with emotions, both tender and intense, without needing to push them away or hold on too tightly. We’ll practice recognizing feelings as they arise, sensing where they live in the body, and meeting them with gentle curiosity. Through this practice, we learn to have tea with our demons—welcoming all parts of ourselves with kindness, creating space for what is here, and finding greater ease and freedom.

Compassion is the heart’s natural response to suffering—a quiet willingness to turn toward pain with care. Rather than hardening against the world, we learn to stay soft, to listen deeply, and to bear witness. In this session, we explore how compassion moves beyond empathy, how it can be cultivated without burnout, and how even the smallest acts of care, toward ourselves and toward others, can ripple outward in unseen ways.

Integrity is not about rigid rules, but a felt sense of alignment with what is true and good. In this session we will explore how living in integrity brings clarity, ease, and freedom. Through reflection and practice, we will tune into the deep knowing already within us, asking what it means to walk through the world in a way that honors both ourselves and all that we touch.