This guide is a combined guidebook that includes all 4 of the other guides (loving kindness, compassion, joy and equanimity) and their exercises/practices. The 4 heart qualities book is pages to take notes (if PDF file). The restiss each of the 4 guides. Simple suggestions and activities to help cultivate these qualities in your every day life, with added notes at the end so if you wish to print it out you can use it as a journal (the PDF version).