New to Meditation

How to Meditate FAQ


“Stepping out of the busyness, stopping our endless pursuit of getting somewhere else, is perhaps the most beautiful offering we can make to our spirit.” ~ True Refuge (2013)



Basic Meditations
Brief Meditation
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...

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...

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...

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Ten-Minute Basic Meditation Practice (10:31 min)

Tara offers a short introductory meditation with a body scan, bringing focus to the breath, sounds, then resting in...

Mindfulness in the Body
Guided Meditation: Body Scan – Living Presence – 11 min.

A key pathway to full presence is awakening through the body. This meditation guides us through a body scan,...

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

Happiness and Loving this Life – Metta (Lovingkindness) Practice

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Meditation – In the Body (25:33 min)

This meditation guides us through a body scan, relaxing and receiving the play of sensations.

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Meditation – A Moment of Calm (10 min)

   (requires Adobe Flash) Link to view “A Moment of Calm”

Walking Meditation
Walking Meditation – Instructions (Audio and PDF) (6:19 min)

Meditation is a practice of presence that you can bring alive in all settings and activities. The formal training...

Guided Forgiveness Meditation
Guided Forgiveness Meditation (11:23 min)

NOTE: an excerpt from the end of the “A Forgiving Heart” talk on 2/26/2014. Includes a poem from Rumi...

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

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