The first CD is entitled Metta (or Loving Kindness) & Tonglen (or Taking and Giving). It is divided into four parts:

1. Metta Explanation ( sample )
2. Metta Meditation
3. Tonglen Explanation
4. Tonglen Meditation

The second CD is entitled Mindfulness Meditation. It is divided into the following 3 parts:

1. Relaxation Exercises – Relaxation exercises help to prepare us for meditation. In order to calm the mind we need to calm the body. In turn, by calming the mind we calm the body. This first track begins with two breathing techniques (pranayama) which are natural tranquilizers that help to harmonize and balance the subtle energies
   
• Alternate Nostril Breathing
• Diaphragmatic Breathing
• Yog Nidra (Progressive Relaxation)

(sample)


2. Samatha (Tranquility Meditation) –Samatha (Pali), shamatha (Sanskrit) promotes a calm, concentrated mind that serves as a springboard for Vipassana (Mindfulness/Insight) meditation practice.
   
   (sample)
   
   
3. Vipassana (Mindfulness/Insight) Meditation –Mindfulness or Insight Meditation (‘Vipassana’ in Pali, ‘Vipashyana’ in Sanskrit) strengthens concentration and leads to an awareness of a subtle level of consciousness that eventually allows us to ‘see’ clearly. In other words, we eventually gain direct insight into our true nature as a result of clearing all ‘kilesas’ (mental obstructions, hindrances, afflictions, defilements).
   
   (sample)