What- A short dive into Buddhist mediation techniques. 
9 Breaths(each nostril)
Body & Mind Prep for Mediation 
Medicine Buddha 
Taking and giving cultivating compassion 

How - it was quick, w clear summarisations, then repeated each exercise. 

True- from previous experience, logistically those techniques make sense. They were very short exercises looking forward to trying and seeeing if they work. 

Best bits. 

Here's a condensed summary of the notes:

Allow yourself permission for time to practice mental play/execution and rejuvenation.

Aspire to achieve Buddhahood for the benefit of all beings.

 Medicine Buddha 
Visualize nearby healing radiating imagery and your black smoke washing away and disappearing beneath you:
  - White nectar purifies the body, eradicating sickness and pain.
  - Orange light enhances love and compassion.
  - Red light boosts strength, vibrancy, mindfulness and ability to sustain concentration.
  - Deep Ocean Dark blue removes obstacles and diseases for ourselves and others.

taking and giving Exercise. 
  - Inhale friends' suffering, releaving their black smoke colides and dissolves with your inner self cherrising 
  - Exhale happiness and peace to relieve their suffering and accept bliss 
- Combine inhaling suffering and exhaling happiness to cultivate love and compassion for all beings.