This week is a good one for playing with one way of integrating what we’ve been practising over the last few weeks. In our daily practice we can integrate the different techniques we’ve been learning together in helpful ways. For example, we can start a sit by relaxing tensions systematically throughout the body. This reduces distraction and increases equanimity (non-reactivity). Then we can build up our concentration with metta (loving kindness), which improves how we feel in the process and further releases tension. Finally, we can start deconstructing and examining our experience (doing vipassana) by moving into noting while placing an emphasis on letting go of (or accepting) everything which pops up or crawls in. By doing this combination we benefit from each technique while at the same time making the following one more effective. This is what we’ll be exploring in today’s session.