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)

Dear New Meditator,

You are embarking on a journey that can deeply transform and enrich your life.  The most important thing to remember is to approach practice with a friendly, curious, non-judgmental attitude.

There’s no one style of meditation that is “best” or fits all people. We’ve offered you some basic practices below that you can explore to see which serve you well. You might end up with two or three that you use regularly as you establish a practice. Over the weeks and months you’ll internalize the instructions and probably practice more and more regularly without the guided meditation. But at times, you’ll find they will help in gathering your attention.

While we’ve listed a set of basic meditations, there are many more in my complete list of guided meditations that might be appealing..feel free to experiment!

Similarly, we’ve provided a set of talks that we hope you’ll find supportive as you get going. There are hundreds more available on my site and elsewhere – so, at your own pace, feel free to explore the wide range of themes that will bring this path alive.

Give yourself the gift of practicing every day, even if it’s for a short time.

You are entering a path that has served the hearts and minds of millions of people from all parts of the world. May you discover the blessings of open-heartedness, insight, healing and freedom!

With loving blessings,

Tara and assistants (Janet, Barbara and Christy)

 

 


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...

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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.