Category Archives: Meditations that Free the Heart

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…”


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


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.