Category Archives: Meditations that Free the Heart

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.


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 – More information and opportunity to donate here:–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.


Guided Meditation: Radiant Empty Heart (38:02 min)

  • an open focus meditation from the 2015 IMCW fall retreat


Guided Meditation – “Loving Kindness” (22:10 min)

Loving kindness—embracing ourselves and all beings with a full and tender loving presence.


Guided Meditation (without instructions) – “Lovingkindness (Metta)” (29:50 min.)

Lovingkindness—embracing ourselves and all beings with a full and tender loving presence.


Meditation – Loving This Life – Happiness (Metta Practice) (16:30 min)

Happiness and Loving this Life – Metta (Lovingkindness) Practice


Guided Meditation – “Guided Forgiveness Practice” (29:08 min)


Meditation: “Taking Refuge in the Beloved” (23:01 min)

Meditation on taking refuge in the beloved – calling on love as a resource.


Introduction to the Heart Practices (35:55 min)

Instructions on the heart practices from the IMCW 2012 Spring Retreat – a guided lovingkindness or “metta” meditation to open the heart, call on love, and come home to presence follows.


Guided Meditation – Metta Practice (30:53 min.)

Metta (Lovingkindness) practice – embracing ourselves and all beings with a full and tender loving presence.