Meditations

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...

Video: Right Effort

Video: Right Effort

Throughout 2017, Jack spoke about the ten paramis, or perfections of a buddha: generosity, morality, renunciation, wisdom, right effort, patience, truthfulness, resolve, equanimity, and loving-kindness. The effort in our own lives to develop these...

Video: Living a Full Life

Video: Living a Full Life

Jack Kornfield and Frank Ostaseski discuss what it means to live a full life during a Monday night dharma talk at Spirit Rock. "In any moment, we can be truly present, loving and free. This is our birthright—no one can imprison our spirit. "When...

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...

Practice: Turning Toward Our Essence

Practice: Turning Toward Our Essence

“Develop a mind that is vast like space, where experiences both pleasant and unpleasant can appear and disappear without conflict, struggle or harm. Rest in a mind like vast sky.”  ~Majjhima Nikaya A simple way to connect with the spacious...

Practice: Visualization

Practice: Visualization

To work with a sacred image, choose someone who inspires you, St. Francis or Kwan Yin the goddess of infinite mercy, Jesus or Mary, Buddha or Tara.  It helps to have a clear, beautiful picture that you can place in front of you while meditating....

Practice: Counting Thoughts

Practice: Counting Thoughts

“With the mind, observe the mind.” – Buddha  This first simple practice gives an immediate experience of mindfulness of thought. Sit comfortably and quietly. After a few moments, resolve to count your thoughts for one or two minutes. You can set a...

Establishing a Daily Meditation

Establishing a Daily Meditation

First select a suitable place for your regular meditation. Place a meditation cushion or chair there for your use, and add any books or images that help make it feel like a sacred and peaceful space. Select a regular time for practice that suits...

Developing a Healing Attention

Developing a Healing Attention

Sit comfortably and quietly. Let your body rest easily. Breathe gently. Let go of your thoughts, past and future, memories and plans. Just be present. Begin to let your own precious body reveal the places that most need healing. Allow the physical...

A Sitting Meditation

A Sitting Meditation

To begin meditation, select a quiet time and place. Be seated on a cushion or chair, taking an erect yet relaxed posture. Let yourself sit upright with the quiet dignity of a king or queen. Close your eyes gently and begin by bringing a full,...

Meditation: Becoming Simple and Transparent

Meditation: Becoming Simple and Transparent

As you reflect on your spiritual life you can ask yourself: What do you know in your heart about the truth of life? Do you actually need more knowledge than this, or is this simple fundamental wisdom enough? What keeps you from living simple truths...

Audio: Walking Meditation

Audio: Walking Meditation

One of the most useful and grounding ways of attending to our body is the practice of walking meditation. Walking meditation is a simple and universal practice for developing calm, connectedness, and embodied awareness. It can be practiced...

A Meditation on Lovingkindness

A Meditation on Lovingkindness

This meditation uses words, images, and feelings to evoke a lovingkindness and friendliness toward oneself and others. With each recitation of the phrases, we are expressing an intention, planting the seeds of loving wishes over and over in our...

When You Walk, Just Walk

When You Walk, Just Walk

When You Walk, Just Walk The natural ease of walking can be used as a direct and simple way to bring centeredness and peace into our life. Walking becomes a meditation when we bring a careful and present attention to each step we take. Walking...

Forgiveness Meditation

Forgiveness Meditation

Forgiveness of others, forgiveness of yourself To practice forgiveness meditation, let yourself sit comfortably, allowing your eyes to close and your breath to be natural and easy. Let your body and mind relax. Breathing gently into the area of...

Sitting Meditation

Sitting Meditation

To begin meditation, select a quiet time and place. Be seated on a cushion or chair, taking an erect yet relaxed posture. Let yourself sit upright with the quiet dignity of a king or queen. Close your eyes gently and begin by bringing a full,...

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