| Introduction: Choosing to Live Wholeheartedly | p. 1 |
| The Technique of Meditation | |
| Preparing for Practice and Making the Commitment | p. 17 |
| Stabilizing the Mind | p. 23 |
| The Six Points of Posture | p. 29 |
| Breath: The Practice of Letting Go | p. 37 |
| Attitude: Keep Coming Back | p. 41 |
| Unconditional Friendliness | p. 47 |
| You Are Your Own Meditation Instructor | p. 53 |
| Working With Thoughts | |
| The Monkey Mind | p. 61 |
| The Three Levels of Discursive Thought | p. 63 |
| Thoughts as the Object of Meditation | p. 69 |
| Regard All Dharmas as Dreams | p. 73 |
| Working With Emotions | |
| Becoming Intimate with Our Emotions | p. 79 |
| The Space within the Emotion | p. 85 |
| Emotions as the Object of Meditation | p. 87 |
| Getting Our Hands Dirty | p. 93 |
| Hold the Experience | p. 99 |
| Breathing with the Emotion | p. 103 |
| Drop the Story and Find the Feeling | p. 107 |
| Working With Sense Perceptions | |
| The Sense Perceptions | p. 115 |
| The Interconnection of All Perceptions | p. 133 |
| Opening Your Heart to Include everything | |
| Giving Up the Struggle | p. 139 |
| The Seven Delights | p. 145 |
| The Bearable Lightness of Being | p. 153 |
| Beliefs | p. 157 |
| Relaxing with Groundlessness | p. 161 |
| Create a Circle of Practitioners | p. 165 |
| Cultivate a Sense of Wonder | p. 167 |
| The Way of the Bodhisattva | p. 171 |