A little while ago, I sat in meditation as the memory of a friend from the past kept coming up, along with how I had hurt her with my words and actions. When we sit in meditation and our mind settles down, it is inevitable that this kind of defilement, namely regret, remorse, guilt, is going to come up.

Hindrances and distractions in life and meditation are our secret helpers: the friends within. It’s worth getting to know them intimately.