▁Bud d ha ' s ▁early ▁teach ings ▁on ▁the ▁human ▁experience ▁( P ā li ▁Can on ) ▁and ▁the ▁practice ▁of ▁Ins ight ▁or ▁V ip ass an ā ▁med itation ; ▁however , ▁people ▁of ▁all ▁faith s ▁and ▁background s ▁can ▁practice . ▁Gregory ▁K ram er ▁and ▁Ter ri ▁O ' F all on ▁co - created ▁insight ▁dialog ue . ▁Gregory ▁K ram er , ▁the ▁Found er ▁and ▁Gu iding ▁Te acher ▁of ▁Met ta ▁Program s , ▁continued ▁developing ▁the ▁practice ▁and ▁has ▁been ▁teaching ▁it ▁world wide ▁since ▁ 1 9 9 5 . ▁ ▁Gu idel ines ▁ ▁Although ▁designed ▁to ▁work ▁together , ▁the ▁insight ▁dialog ue ▁gu idel ines ▁are ▁typically ▁taught ▁individually , ▁in ▁sequence . ▁ ▁P ause ▁ ▁Tem por al ▁pause ; ▁ste pping ▁out ▁of ▁habit ual ▁thoughts ▁and ▁re actions ▁into ▁experience ▁in ▁the ▁present ▁moment ; ▁mind ful ness . ▁ ▁Rel ax ▁ ▁Inv itation ▁to ▁calm ▁the ▁body ▁and ▁mind ; ▁receiving ▁whatever ▁sens ations , ▁thoughts , ▁and ▁feelings ▁are ▁present ; ▁accept ance . ▁ ▁Open ▁ ▁Ext ension ▁of ▁mind ful ness ▁from ▁internal ▁to ▁include ▁the ▁external ; ▁sp a cious ness ; ▁m atures ▁to ▁include ▁the ▁rel ational ▁moment ; ▁mut ual ity . ▁ ▁Att une ▁to ▁emer gence ▁ ▁Enter ing ▁the ▁rel ational ▁moment ▁without ▁an ▁ag enda ; ▁aw aren ess ▁of ▁the ▁imper man ence ▁of ▁thoughts ▁and ▁feelings ; ▁allowing