Meditations

Video: Compassion & Equanimity Meditation

Video: Compassion & Equanimity Meditation

Equanimity is often taught as a complement to the practices of lovingkindness and compassion because it’s understood in Buddhist psychology that if we only practice lovingkindness and compassion, we can mistakenly get attached to the way we think things are supposed to be.

Audio: Grounding Practice

Audio: Grounding Practice

Do this grounding practice for 3-5 minutes at different times of the day to steady yourself. With each breath, exhale tension. Let yourself imagine that you have roots that go deep into the soil of the earth, to steady and nurture you. If images...

Video: Heart of Compassion Meditation

Video: Heart of Compassion Meditation

Compassion is the tenderness of the heart when it encounters suffering. For the circle of compassion to flow it requires the care of those suffering around you but that circle must include one other being–yourself.

Audio: Worldwide Healing of Love

Audio: Worldwide Healing of Love

This is a guided, healing energy meditation and metta (lovingkindness) practice. However difficult the times, suffering is not the end of the story—love is. May your spirit be strong. May you be safe and protected. May you be filled with deep...

Audio: Compassion in the Time of Coronavirus

Audio: Compassion in the Time of Coronavirus

This 13-minute practice is a way to hold yourself and all those around you in a heart of compassion.Visit the Pandemic Resources page on my website for meditations & other materials.

Audio: A Steady Heart in the Time of Coronavirus #1

Audio: A Steady Heart in the Time of Coronavirus #1

Here is a 13-minute practice to steady your heart in the time of coronavirus. You might also like: A Steady Heart in the Time of Coronavirus #2 Visit the Pandemic Resources page on my website for meditations & other materials.

Family Peace: A Reconciliation Meditation

Family Peace: A Reconciliation Meditation

    If you think you’re enlightened, go spend a week with your family. —Ram Dass In Buddhist monasteries when conflict arises, the monks and nuns are encouraged to undertake a formal practice of reconciliation. They begin with this simple...

Audio: Letting Go Meditation

Audio: Letting Go Meditation

The art of living wisely requires us to learn to let go. But how can we do so? Sometimes we need more love or forgiveness. This teaching and meditation will help show the way. Letting go does not mean losing the knowledge we have gained from the...

Audio: Wisdom In The Midst Of Difficulties

Audio: Wisdom In The Midst Of Difficulties

How can we move through our difficult situations with wisdom and graciousness? This meditation, one of my favorites, shows us how to do so in illuminating, empowering ways. It is almost always helpful.Visit the Pandemic Resources page on my website...

Audio: Transforming Difficult Emotions

Audio: Transforming Difficult Emotions

In this guided meditation, we will explore how to transform the difficult emotions that arise in our lives. Practicing with the power of loving awareness and interested attention to these intense states in body and heart, we can create a field of...

Audio: Spacious Awareness

Audio: Spacious Awareness

Remember, wherever you are, spaciousness is always available. We know this, but we often forget. Yet spaciousness is not far away. With this simple meditation we are invited to allow the deep spaciousness of loving awareness to arise.

Audio: Open To Timelessness

Audio: Open To Timelessness

Eternity is always here. It is always Now. In this simple meditation, we are invited to become "The One Who Knows," the spacious witness to all things. We can take a breath, come to rest, step outside of time, let go of making and doing and...

Audio: Meditations On Trust

Audio: Meditations On Trust

“Enlightenment is one with the trusting heart.”- Zen proverb You can learn to trust the big picture, you can learn to trust your inner knowing, you can be inspired by trust. These simple meditations invite you to find in yourself a trusting...

Audio: Mind Like Ocean Meditation

Audio: Mind Like Ocean Meditation

Waves arise naturally on the surface of the vast ocean without troubling its depth. This meditation is an invitation to make your mind like the vast ocean.

Audio: Stopping The War Within Meditation

Audio: Stopping The War Within Meditation

Peace is possible. We can step out of the struggle with ourselves, with our judgments and fears and inner conflicts. We can learn to live in peace and with a kind heart, without believing the reactive mind.

Audio: Being True to Yourself Meditation

Audio: Being True to Yourself Meditation

In this meditative practice, you will take time to reflect inwardly,with kindness and with courage, on how and when you are living true to yourself. When you live fully and honestly, it can change your life and all around you.

Audio: Gratitude Meditation

Audio: Gratitude Meditation

The gate to human well-being and transformation swings open when we practice living with a grateful heart. When we find gratitude, we find freedom and love. This teaching and meditation invites you to gratitude.

Audio: Meditation on Grief II

Audio: Meditation on Grief II

When great loss comes, the heart needs to grieve. We need to find a way to honor and tend our grief, to respect its deep feelings, its time and rhythms. This teaching and meditation can help.

Audio: Lovingkindness Meditation

Audio: Lovingkindness Meditation

The beautiful truth is that love can be awakened, cultivated, and invited to grow in our hearts. The practice of metta or lovingkindness taught here is a simple, timeless way to open the heart and to move through the world with a loving...

Meditation on Gratitude and Joy

Meditation on Gratitude and Joy

Let yourself sit quietly and at ease. Allow your body to be relaxed and open, your breath natural, your heart easy. Begin the practice of gratitude by feeling how year after year you have cared for your own life. Now let yourself begin to...

Meditation on Stopping the War Within

Meditation on Stopping the War Within

Sit comfortably for a few minutes, letting your body be at rest. Let your breathing be easy and natural. Bring your attention into the present, sit quietly, and notice whatever sensations are present in your body. In particular, be aware of any...

A Meditation on Grief

A Meditation on Grief

  When after heavy rain the storm clouds disperse, is it not that they’ve wept themselves clear to the end? —Ghalib Grief is one of the heart’s natural responses to loss. When we grieve we allow ourselves to feel the truth of our pain, the...

Audio: Forgiveness Meditation

Audio: Forgiveness Meditation

Forgiveness is both necessary and possible. It is never too late to find forgiveness and start again. Buddhist psychology offers specific teachings and practices for redemption and the development of forgiveness. Like the practice of compassion,...

Audio: A Mind Like Sky Meditation

Audio: A Mind Like Sky Meditation

Meditation comes alive through a growing capacity to release our habitual entanglement in the stories and plans, conflicts and worries that make up the small sense of self, and to rest in awareness. In meditation we do this simply by acknowledging...

Audio: Meditation on Equanimity

Audio: Meditation on Equanimity

Equanimity is a wonderful quality, a spaciousness and balance of heart. Although it grows naturally with our meditation practice, equanimity can also be cultivated in the same systematic way that we have used for loving-kindness and compassion. We...

Video: Forgiveness Meditation

Video: Forgiveness Meditation

Buddhist psychology offers specific teachings and practices for the development of forgiveness. Like the practice of compassion, forgiveness does not ignore the truth of our suffering. Forgiveness is not weak. It demands courage and integrity. Yet...

Meditation on Compassion

Meditation on Compassion

May you be held in compassion. To cultivate compassion, let yourself sit in a centered and quiet way. In this traditional form of practice you will combine a repeated inner intention with visualization and the evocation of the feeling of...

Meditation On Lovingkindness

Meditation On Lovingkindness

  May I be filled with lovingkindness “I am larger, better than I thought; I did not know I held so much goodness.” – Walt Whitman This meditation uses words, images, and feelings to evoke a lovingkindness and friendliness toward oneself and...

Video: Guided Meditation

Video: Guided Meditation

The practice of meditation does not ask us to become a Buddhist or a meditator or a spiritual person. It invites us to fulfill the capacity we each have as humans to awaken. The skill of becoming more mindful, and more present, and more...

Practice: Seeing from the Universal Perspective

Practice: Seeing from the Universal Perspective

Buddhist psychology is filled with practices that shift us to the universal perspective. These include contemplations on the vastness of time, the cycles of impermanence, the mysterious inevitability of your own death, the boundlessness of love....

Practice: Meeting Difficulty with Wise Intention

Practice: Meeting Difficulty with Wise Intention

Pick a situation of difficulty or conflict with others.  Reflect on your last encounters and on the motivation from which you operated.  How did this work?  Now imagine you can bring the highest possible intentions to your next encounter.  Take a...

Practice: Recognizing Our Mind States

Practice: Recognizing Our Mind States

You can begin to study the effects of the states of mind that fill your days.  To start, it helps to become deliberately aware of the states that arise on your difficult days, days where you are caught up in problems, conflict, unhappiness. ...

Practice: Don’t Know Mind

Practice: Don’t Know Mind

  Use this practice to bring wisdom to a situation of inner or outer conflict.  Initially begin by sitting.  Later you can practice in social situations. Sit quietly and easily, focusing on your breath or body. When you feel settled, bring to...

Concentration with Joy

Concentration with Joy

First, sit quietly for a few minutes.  Now reflect on the times in your life when you are most absorbed, concentrated and fully present. They maybe while gardening, playing tennis or basketball, writing computer code, listening to a friend, or in...

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