"There are two essential experiences that we can achieve through this meditation: wisdom and method. The wisdom experience is intensive awareness of your own consciousness. The method experience comes when you get distracted and use that lack of control as a resource to re-generate loving kindness. Then, when you are again free of distraction, remain in the experience of wisdom. In summary, when your concentration is good, place your attention on wisdom; when you are distracted, generate loving kindness."
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