Category Archives: New To Meditation

Meditation: Relaxing Back into Living Presence (18:55 min.)



When we are lost in thoughts our mind contracts, our body tightens and we disconnect from true openheartedness. The pathway home is through “relaxing back” and reopening our attention to our senses, relaxing through our body, and gently contacting the felt sense in our heart. By repeatedly relaxing back, we become increasingly familiar with the vibrancy, tenderness and openness of true presence.

“It’s from a relaxed presence that we can most feel the tenderness of our hearts.

Feel your heart right now. Let the breath be filled at the heart. Sense whatever blessing or wish you’d like to offer to your own heart… your own life right now – whatever most resonates at this moment.

Sensing how this heart space that’s here intrinsically includes all beings.

Feeling your prayer and your care reach out to all beings…”


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Meditation: Awakening the Heart – Giving and Receiving Loving Blessings (11:07 min.)



Our hearts awaken as we express and receive love in an embodied, conscious way. This guided practice brings our attention to dear ones in our life, and explores how we discover deep communion through offering and letting in love.

NOTE: This meditation is a favorite from the archives – from the end of the talk, “Bodhichitta – The Awakened Heart – Part 2.

“To love someone is to learn the song in their heart and sing it to them when they have forgotten.” Arne Garborg


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Part 2 – The Jewel in the Lotus: Cultivating Compassion



The compassion that arises from mindful awareness can heal our inner wounds, interpersonal conflict and the suffering in our world. These two talks focus on cultivating self-compassion and compassion for others. They look at the blocks to compassion and accessible powerful practices that awaken the full wisdom and tenderness of our hearts.

“What  They Did Yesterday Afternoon”

they set my aunts house on fire
i cried the way women on tv do
folding at the middle
like a five pound note.
i called the boy who use to love me
tried to ‘okay’ my voice
i said hello
he said warsan, what’s wrong, what’s happened?

i’ve been praying,
and these are what my prayers look like;
dear god
i come from two countries
one is thirsty
the other is on fire
both need water.

later that night
i held an atlas in my lap
ran my fingers across the whole world
and whispered
where does it hurt?

it answered
everywhere
everywhere
everywhere.

poem by Warsan Shire

Photo: Jon McRay


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Part 1 – The Jewel in the Lotus: Cultivating Compassion



The compassion that arises from mindful awareness can heal our inner wounds, interpersonal conflict and the suffering in our world. These two talks focus on cultivating self-compassion and compassion for others. They look at the blocks to compassion and accessible powerful practices that awaken the full wisdom and tenderness of our hearts.

Photo: Jon McRay


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Retreat Meditation: A Liberating Awareness – Embodying Full Presence (30 min)



This vipassana meditation establishes fertile grounds for presence by gladdening the mind, a mindful body scan, collecting the attention and including all that arises in a kind, clear presence.

photo: Tara Brach


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Meditation: Vipassana – Opening Our Hearts to Life as It Is (20 min.)



This meditation awakens the senses with a mindful scanning of the body, establishes an anchor for presence, and invites us to arrive again and again, deepening the pathway home. When difficult or intense experience arises, the practice is to learn to open to what is here with a clear, allowing and kind attention.

“…widen your heart and mind so you sense your hand is on the heart of the world. Sensing whatever prayer for the world most resonates at this moment and offering it…”


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Meditation: Awakening Compassion (11:35 min)


Meditation: Awakening Compassion with Tonglen ~

Our hearts awaken as we let ourselves be touched by the suffering within and around us. They shine as we respond with care to what has touched us. This meditation uses the breath to guide us in letting in and contacting suffering, and offering out our love. With practice this meditation enables us to realize the truth of our connectedness and the luminous love that is intrinsic to awareness.


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Brief Meditation: Arriving in Mindful Presence (1 min)



This brief meditation can support you in pausing and arriving again in the life that’s right here.

photo: Shell Fischer


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Meditation: Opening and Calming (13 min. video)



This meditation guides us in collecting and quieting the mind with the breath, and then relaxing all effort, and simply resting in what is.

Explore more videos from Tara at her YouTube channel: https://www.youtube.com/tarabrach.



Meditation: The RAIN of Self-Compassion (10:42 min)



This meditation is included at the end of the RAIN of Self-Compassion talk. This talk explores three key features of the trance of unworthiness and introduces this guided meditation based on the acronym RAIN that awakens self-compassion and de-conditions the suffering of being at war with ourselves.

Translation available in Arabic via the MiA – Mindfulness In Arabic Project – mindfulnessinarabic.org. More information and opportunity to donate here: https://www.indiegogo.com/projects/mindfulness-in-arabic-for-refugees–2#/.

تأمل مطر من الرحمة الذاتية (Arabic)

More Resources on RAIN: Recognize, Allow, Investigate, Nurture

 

NOTE: closed captions available

Listen to the complete talk here: The RAIN of Self-Compassion.


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