Category Archives: Pandemic

Meditation: Meeting Fear with a Healing Breath (22:59 min.)

This meditation guides us through a relaxing body scan and then explores how we can allow the breath to calm our body and bring peace to our heart.

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Sheltering In Love – Part 2

During this time of pandemic, we need, more than ever, to feel our connectedness—true belonging with our own being, each other and all life.

These talks explore the bodhisattva path – practices of an awakening being dedicated to living from love. The invitation is to let this season of close-in and global suffering deepen our collective commitment to creating a more compassionate world.

Enjoy the other parts:
Part 1:
Part 3:
Part 4:
Part 5:

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Meditation: Touching Peace (22:51 min.)

This guided meditation offers a pathway to quieting our mind and calming anxiety. We begin with long deep breathing, and with the breath, engage the image of a smile and relax through the body. Then we practice resting in relaxed awareness, allowing waves of thoughts, feelings and sensations to come and go. The meditation ends with a beautiful verse from poet Philip Booth.

As you float now, where I held you
and let go, remember when fear
cramps your heart what I told you:
lie gently and wide to the light-year
stars, lie back, and the sea will hold you.

Poem: “First Lesson,” by Philip Booth from Lifelines: Selected Poems 1950-1999 (Viking).

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Meditation: Embracing Life with an Open Heart (11:54 min.)

In this short practice we connect with our aspiration to live from love, and then bring a caring presence to our own vulnerability, to a dear one, and to all beings everywhere. 

Listen to the full talk at: Sheltering In Love (Part 1)

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Sheltering In Love – Part 1

During this time of pandemic, we need, more than ever, to feel our connectedness—true belonging with our own being, each other and all life.

These talks explore the bodhisattva path – practices of an awakening being dedicated to living from love. The invitation is to let this season of close-in and global suffering deepen our collective commitment to creating a more compassionate world.

Listen to the final meditation in the talk: Meditation: Embracing Life with an Open Heart (11:54 min.)

Enjoy the other parts:
Part 2: Sheltering In Love
Part 3: Sheltering In Love
Part 4: Sheltering In Love
Part 5: Sheltering In Love

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Facing Pandemic Fears with an Awake Heart

While it’s natural to feel fear during times of great collective crisis, our challenge is that fear easily takes over our lives. This talk explores how the mindfulness and compassion of the RAIN meditation can help us find an inner refuge in the face of fear, and deepen our loving connection with each other.

Practice with the meditation excerpt from the talk (includes a video with cherry blossom images): Short Talk and Guided Meditation: Bringing RAIN to Fear.

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Short Talk and Guided Meditation: Bringing RAIN to Fear (13:32 min.)

In this practice we explore how the mindfulness and compassion of RAIN can free us from the grip of fear. This is an excerpt from the full talk: Facing Pandemic Fears with an Awake Heart.

NOTE: meditation in audio starts at 3:19.

Photo credits: Re Guillemin

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Guided Meditation for Times of Pandemic: “Calling on Your Awakened Heart” (23:44 min.)

In the midst of difficulty we need access to our deepest wisdom and love. This guided meditation calls forth this loving presence by opening to the heart and spirit of whatever being in our life we most experience as calm, wise and compassionate.

How do we find that inner place of calm in the midst of the storm?

And when your body has become still,
reach out with your heart.
Know that we are connected
in ways that are terrifying and beautiful.
(You could hardly deny it now.)
Know that our lives
are in one another’s hands.
(Surely, that has come clear.)
Do not reach out your hands.
Reach out your heart.
Reach out your words.
Reach out all the tendrils
of compassion that move, invisibly,
where we cannot touch.

Lynn Ungar 3/11/20, Pandemic

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Creating a Home Retreat: Finding Freedom Wherever You Are [FREE Half Day Retreat Included]

Tara Brach, Jack Kornfield, Trudy Goodman

Download in PDF: Creating a Home Retreat: Finding Freedom Wherever You Are

Hi Dear Ones,

When a widespread difficulty like the coronavirus pandemic grows, it becomes important to draw on our inner strength. It is the time to pause, reflect and bring wisdom, courage and care to ourselves and those around us. We human beings have survived for a thousand generations, helping one another and inspiring each other. We know how to do this. Instead of getting caught in collective fear and anxiety, we can remember to take a breath, center ourselves, and take practical precautions and protections, but calmly and in the spirit of love. Each of us can contribute to the well-being of ourselves, our communities and our world.

As Zen Master Thich Nhat Hanh explains:

When the crowded Vietnamese refugee boats met with storms or pirates, if everyone panicked all would be lost. But if even one person on the boat remained calm and centered, it was enough. It showed the way for everyone to survive.

Let us practice together in these difficult days so we can be that person.

Create a Home Retreat

With the spreading coronavirus, there is the need for many to stay at home. This is the perfect time to create a home retreat for yourself.

The purpose of a retreat is to follow a formal rhythm of practice that allows you to center yourself, tend your body, quiet your mind, see the present circumstances with clarity and freedom, and open your heart. It will take some dedication to do this, and we will show you how to set it up. By choosing to let go of the usual habits of distraction, online time, unnecessary busyness and tasks that can wait, you can make this a beneficial and healing time.

Though initially a home retreat may feel unfamiliar or hard, you will gradually find yourself settling in and feeling grateful for the rewards. Now is the perfect time to draw on the inner strength of meditation and deepen your capacity to live amidst it all with awareness and compassion.

As a support for your practice, we are including a video of a guided half day retreat–here’s the link: Free Half-Day Home Mindfulness Retreat with Jack Kornfield and Tara Brach.

We’ve also included a list of online resources that you might find helpful in planning your retreat. Check it out right here.

Here are the elements that will help make a home retreat work for you:

Decide on Your Schedule

Considering your level of meditation experience and your other obligations, create a daily schedule for yourself. Be realistic. If you are new to retreat, start modestly.

For beginners, schedule several 20-30 min sitting periods in the morning, and several periods in the afternoon and evening. Have each sitting period alternate with a 20-30 minute period of walking meditation, yoga, Tai Chi or quiet mindful walks outdoors, if available. If you are new to walking meditation, here are some instructions. If you are more experienced, make your sittings 45-60 minutes, with a period of mindful movement between each sitting.

Your retreat might be for one day, or for as many as fit your current life. Should you choose a multi-day retreat, once you have created a schedule, stick to it for two days and learn how it works for you. Then you can extend it for more days. Even at home, the mind takes time to quiet down. This is especially true in a time of difficulty in our lives or in the society around us. Be patient. Here is a full day sample schedule that can be modified to best fit your needs.

Create a Container of Stillness

Being on retreat requires spending most of the day in silence, minimizing communication with others and refraining from news and entertainment. Try to structure your retreat days with simplicity—put an away message on your email, save your snail mail for later, prepare the simplest meals you can…some in advance if you’re able to.

Set Your Intention

When you begin the retreat, take a few minutes to consider what is calling you to this time of deepening practice. It may be to do this retreat for the benefit of yourself and those around you. It may be to undertake this retreat to deepen your presence, steadiness and compassion in difficult times. It may be to release your fears and become more loving, to contribute more to our world.…

If you wish, you can light a candle or place a flower or inspiring image near you. Quiet yourself and inwardly create a strong and clear intention. Once you set your intention, you can recite it in your mind or write it down on a notecard and place it by the candle or image.

Regularly during the days of your retreat, remember and reaffirm this intention.

Listen to Teachings

Once or twice a day listen to a talk that supports your retreat practice.

Experienced practitioners might visit or Insight Timer, where you will find talks and teachings on many topics, from a variety of teachers. Often, teachers will include audio and video talks on their websites. There are many to choose from at and

On any of these platforms, you might choose talks given at retreats that will guide you over the course of a week or 10 days. We’ve included a sample list on the resource page.

New meditators might use our Mindfulness Daily program and do several lessons a day. You can download this free course here. These talks are short, and can be followed by a longer period of silent sitting practice.

Enjoy Guided Meditations

Listening to and following along with guided meditations can be tremendously helpful, particularly when you are doing a retreat at home without the support of others around you.

As with the talks and teachings already mentioned, guided meditations can be freely downloaded via teacher websites (,, or other platforms like Dharma Seed or Insight Timer. Use them liberally.

Listen to practices of mindful breath, mindful loving awareness, compassion and loving kindness, big sky of mind, healing, self-compassion and others. You can repeat them many times, and let the audio guidance help deepen your meditations. Reading along with transcripts can also be helpful. Here is a list of guided meditations and heart practices to get you started.

Choose Your Practices

In this time of collective difficulty it is good to include both awareness meditations and heart-centered practices as part of your retreat.

Practicing with mindful and loving awareness, you can learn to be a field of peace, a compassionate witnessing of all that arises in body and mind. For many, this means beginning with a simple breath practice to calm and steady the mind, and then opening the field of mindfulness for all else that arises.

Adding practices of Lovingkindness and Compassion for yourself and all those around you can deepen your ability to hold the current situation with a big heart, tenderness and respect for all. Practicing an open sky meditation, which invites a sense of vastness and timelessness, can give you a spacious perspective to hold it all.

Choose a one or two simple practices from the above referenced websites and stick with them for the first days. Here are some suggestions.

Welcome Whatever Arises

Anytime you meditate, especially for longer periods, difficult energies will naturally arise. Worry, restlessness, sleepiness, frustration, irritation, doubt are among the most common. Repeating thought patterns and unfinished business of the heart will also arise. These offer some of the very best opportunities for your meditation to deepen, and your wisdom and love to grow.

Receiving these with mindful loving awareness and adding compassion for self and others, you can begin to trust your skill of mindfulness and your good heart to hold it all. Here a few dharma talks that offer guidance in navigating the waves.

Read Mindfully

It can be enormously helpful to read teachings and about meditation. Re-reading favorite classics like A Path With Heart, Zen Mind Beginners Mind, Radical Acceptance and Being Peace can provide the perfect complement to your meditation. Choose a few of your favorite books and read them periodically through the days of your retreat for support and inspiration.

Connect with Spiritual Friends

It is really helpful to have the support of others when you undertake a retreat. In person, sitting and walking together makes a very strong field of shared focus and intention that carries everyone together. For a home retreat, it is also very helpful to have the support of others who are practicing at the same time.

If you can, find a retreat buddy or several friends and agree to do the retreat days together. Let each other know the schedule you will be following and set a time twice a day to check in with one another by zoom or FaceTime to mindfully share your experience of the day—the difficulties and the successes. You might also use this time to meditate together. You will be surprised at how inspiring and helpful this can be.

Join a Larger Community

Joining together in Sangha is an essential part of practice. Many meditation centers feature online classes, spiritual friends groups and other offerings. Here are a few that might interest you:,,,

Online Resources for Your Home Retreat

For those newer to meditation, here is a structured 1/2 day mindfulness retreat with Tara and Jack. This retreat includes a shared schedule of sitting, walking, and teaching and is part of our popular Power of Awareness training.

Sample schedule for residential mindfulness retreats: 

6:30 – 7:00       Mindful Movement
7:00 – 9:00       Breakfast
9:00 – 9:30       Sitting
9:30 – 10:00     Walking or other movement
10:00 – 10:30  Sitting  
10:30 – 11:00   Walking or other movement
11:00 – 11:30   Sitting 
11:30 – 2:00     Lunch, rest, read, movement
2:00 – 2:30       Sitting
2:30 – 3:30       Walking or Mindful Movement
3:30 – 4:00       Heart Meditation
4:00 – 4:30       Walking
4:30 – 5:00       Sitting
5:00 – 7:00       Supper & Walking
7:00 – 7:30       Sitting
7:30 – 8:00       Walking
8:00 – 8:45       Listening to dharma talk
8:45 – 9:30       Stretch or walk, then sitting

Walking Meditation – Instructions

Walking Meditation and Instructions – Tara Brach (with written instructions)

Sample list of daily retreat talks:

Day 1

The Blessings of Embodied Presence – Tara Brach
The Seat of Awakening – Jack Kornfield
Peace of Mind – Trudy Goodman

Day 2

The Power of Awake Awareness – Tara Brach
The 3 Gateways to Freedom – Jack Kornfield
Awareness – Trudy Goodman

Day 3

Trusting the Gold – Tara Brach
The Garden of the Heart – Jack Kornfield
The Wood Wide Web of Being

Day 4

Love and Death – Tara Brach
Vastness and Love – Jack Kornfield
Devotion – Trudy Goodman

Day 5

Realizing Our Undefended and Awakened Heart – Tara Brach
The 10 Perfections – Jack Kornfield
Calm – Trudy Goodman

Day 6

Widening the Circles of Compassion – Tara Brach
The Bodhisattva – Jack Kornfield
Sila as a Way to Love – Trudy Goodman

Guided Meditations

Coming Home with the Breath (20:34 min) – Tara Brach
Breath Meditation (15:00 min) – Trudy Goodman
Arriving in Embodied Presence (24:00 min) – Tara Brach
Mindfulness of the Breath and Body (30:00 min) – Trudy Goodman
Basic Body Scan (20 min) – Tara Brach
Big Sky Meditation (38:39 min) – Jack Kornfield
Open Awareness – Relaxing Back into Presence (30:00 min) – Tara Brach

Guided Heart Meditations

A Steady Heart (13:45 min) – Jack Kornfield
Metta – with instructions (39:55 min) – Tara Brach
Guided Meditation: Metta (30:53 min) – Tara Brach
Lovingkindness Meditation (30:09 min) – Trudy Goodman
Lovingkindness Meditation – Metta (35:59 min) – Trudy Goodman
Loving Awareness toward the Body (13:51 min) – Trudy Goodman
Forgiveness Meditation (11:30 min) – Trudy Goodman
The Practice of Compassion (11:04 min) – Jack Kornfield
Tonglen/Radical Compassion (32:43 min) – Tara Brach (with Transcript)
Compassion in the Time of Coronavirus (12:00 min) – Jack Kornfield

Working with Difficulty – Talks and Meditations

Radical Acceptance Revisited – Tara Brach (with Transcript)
Spiritual Reparenting – Tara Brach (with Transcript)
Darkness of the Womb: 4-Key Steps in Transforming Suffering – Tara Brach (with Transcript)
Fear as a Pathway to Loving Presence: Night Travelers – Tara Brach (with Transcript)
Healing Trauma: The Light Shines Through the Broken Places – Tara Brach (with Transcript)
Disarming Our Hearts: Letting Go of Blame – Tara Brach
The Dance with Pain – Tara Brach
Realm of Hungry Ghosts: Working with Attachments and Addictions – Tara Brach
Reflection: Transforming Fear (11:19 min) – Tara Brach
Bringing RAIN to Difficulty – Tara Brach (with Transcript)

Blog ~ Guided Reflection: Bringing RAIN to Difficulty (text and audio)

Download in PDF: Guided Reflection: Bringing RAIN to Difficulty

Guided Reflection: Bringing RAIN to Difficulty

Sitting quietly, close your eyes and take a few full breaths. Bring to mind a current situation in which you feel stuck; one that elicits a difficult reaction such as anger or fear, shame or hopelessness. It may be a conflict with a family member, a chronic sickness, a failure at work, the pain of an addiction, a conversation you now regret. Take some moments to enter the experience—visualizing the scene or situation, remembering the words spoken, sensing the most distressing moments. Contacting the charged essence of the story is the starting place for exploring the healing presence of RAIN.

R: Recognize what is happening. As you reflect on this situation, ask yourself, “What is happening inside me right now?” What sensations are you most aware of? What emotions? Is your mind filled with churning thoughts?

Take a moment to become aware of your “felt sense” of the situation as a whole. Can you feel how the experience is living in your heart and body, as well as in your mind?

A: Allow life to be just as it is. Send a message to your heart to “let be” this entire experience. Find in yourself the willingness to pause and accept that, in these moments that what is…is. You can experiment with mentally whispering words like “yes,” “this belongs,” or “let be.”

You might find yourself saying yes to a huge inner no—to a body and mind painfully contracted in resistance. You might be saying yes to the part of you that is saying, “I hate this!” That’s a natural part of the process.

At this point in RAIN, you are simply noticing what is true, and intending not to judge, push away or control anything you find.

I: Investigate with a gentle attention. Now begin to explore what you are experiencing more closely, calling on your natural interest and curiosity about your inner life. You might ask yourself: What about this most wants my attention? or What most wants my acceptance? Pose your questions gently, your inner voice kind and inviting.

Notice where you feel the experience most distinctly in your body. Are you aware of heat, tightness, pressure, aches, squeezing? When you have found the most intense part of your physical experience, bring it into your face, letting your expression mirror, and even exaggerate, what you are feeling in your body. What emotions are you aware of as you do this? Fear? Anger? Grief? Shame?

As you continue to investigate, you might find it helpful to ask: What am I believing? If this leads to a lot of thinking, drop it. But you might find that a very distinct belief emerges almost as soon as you ask. Do you believe that you are failing in some way? That someone will reject you? That you will not be able to handle whatever is around the corner? That you really are flawed? That you will never be happy? How does this belief live in your body? What are the sensations? Tightness? Soreness? Burning? Hollowness?

As before, send the message of yes or this belongs or let be, allowing yourself to feel the fullness or intensity of the difficult experience. As you contact and allow what is happening, what do you notice? Is there any softening in your body and heart? Can you sense more openness or space? Or does the intention to allow bring up more tension, judgment and fear? Does it intensify or change what you are feeling?

Now ask the place of most difficulty: What do you most need? or How do you want me to be with you? Does this suffering part of you want understanding? Acceptance? Company? Forgiveness? Love?

N: Nurture. Let yourself attend from your most awake and wise heart. As you sense what is needed, what is your natural response? What does this vulnerable place most need to remember, experience or trust? You might offer yourself a wise message, such as I’m sorry, and I love you or Trust your goodness or It’s ok, sweetheart or I’m here, and I’m not leaving. This place might also find touch healing, and you might gently place your hand on your heart.

Feel free to experiment with ways of befriending your inner life–whether through words or touch, images or energy. Discover how your attention might become more intimate and loving.

After the RAIN. As you offer this unconditional, kind presence to your inner life, sense the possibility of relaxing back and being that awareness. Get familiar with the quality of presence that is here. Like an ocean with waves on the surface, feel yourself as the tender, wakeful openness that includes this changing life.

Can you sense how “who you are” is not identified by or hitched to any particular wave of fear or anger or hurt? Can you sense how the waves on the surface belong to your experience, but cannot injure or alter the measureless depth and vastness of your being?

Take some moments, as long as you’d like, to simply rest in this spacious and kind awareness, allowing whatever arises in your body or mind to freely come and go. Know this natural awareness as the innermost truth of what you are.

Adapted from True Refuge by Tara Brach

Practice below and here: Meditation: The RAIN of Compassion (30:00 min.)

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