New to Meditation - Tara Brach

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 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.

Finally, Jack Kornfield and I have put together a 40-day online course called Mindfulness Daily, that will help you establish a daily practice that is rich and transformative.  It’s only 15 minutes a day and we recommend that you find a few friends and do it together. It’s a wonderful way to bring more awareness and heart into your life!” NOTE: Mindfulness Daily is now offered freely.

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 (Christy and Janet)



Basic Meditations
Meditation: RAIN of Compassion
Meditation: RAIN of Compassion (9:21 min.)

In this short practice, we are guided in bringing the mindfulness and self-nurturing of RAIN to a difficult emotion....

Meditation: Embodying Presence
Retreat Meditation: A Liberating Awareness – Embodying Full Presence (30 min)

This vipassana meditation establishes fertile grounds for presence by gladdening the mind, a mindful body scan, collecting the attention...

Meditation: Vipassana
Meditation: Vipassana – Opening Our Hearts to Life as It Is (20 min.)

This meditation awakens the senses with a mindful scanning of the body, establishes an anchor for presence, and invites...

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
Meditation: Opening and Calming (14 min. video and audio)

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...

Meditation: Relaxing Back into Awareness
Meditation: Mindful Body Scan (9:31 min.)

This meditation practice systematically moves attention through the body, awakening a direct experience of sensation from the inside out....

Ten-Minute Basic Meditation Practice
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: Gateway to Presence
Meditation – Gateway to Presence (10:30 min)

In French: Portail de la Présence

Meditation – In the Body (25:33 min)

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

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...