Making the Whole World Your Friend - A wonderful translation of the Pali word Metta is friendliness. This talk looks at friendliness through an evolutionary lens, and explores ways we can cultivate a more open heart.    

Tara Brach

Making the Whole World Your Friend

 Meditation: Befriending Your Inner Life - This meditation establishes a gentle and caring presence through bringing the image and felt sense of a smile to various domains in the body. We then settle with the breath, and practice relaxing with whatever arises, letting life be just as it is. The underlying intention is to regard all experience with a clear, interested and friendly attention. The gift is a homecoming to our naturally loving presence.

Meditation: Befriending Your Inner Life

 Refuge in the Wilderness - Pt2 – Coming Home to Embodied Presence - When we live from our mental control towers, we are in a trance that confines our life. These two talks look at the primary ways we are conditioned to leave embodied presence, and the consequence of unlived life—being cut off from our vitality, intelligence and compassion. We then explore the teachings and practices that guide us to reconnect to our senses, and the sacred presence that underlies all lived experience.  

Refuge in the Wilderness – Pt 2 - Coming Home to Embodied Presence

Meditation: Homecoming to Our Life Breath - Perhaps the most universal place to collect and deepen attention is the breath.  This meditation begins with an intentional breath that calms the nervous system, and then opens to a clear, intimate presence with our natural breathing. With breath as our home base, we practice returning again and again when the mind becomes distracted. As presence grows, we can let the breath be in the foreground, and include whatever waves of life come and go.  This brings a quiet mind, and a peaceful, happy heart.

Meditation: Homecoming to Our Life Breath

Refuge in the Wilderness - Part 1 - When we live from our mental control towers, we are in a trance that confines our life. These two talks look at the primary ways we are conditioned to leave embodied presence, and the consequence of unlived life—being cut off from our vitality, intelligence and compassion. We then explore the teachings and practices that guide us to reconnect to our senses, and the sacred presence that underlies all lived experience.

Refuge in the Wilderness - Part 1

 Meditation: Opening to Full Aliveness - This meditation includes relaxing and awakening through the body, widening the lens to include sound and then letting life live through us, receiving all that arises in open awareness.

Meditation: Opening to Full Aliveness

The RAIN of Forgiveness - The capacity to release the armoring of hatred and blame is intrinsic to our evolving consciousness. This talk explores the process of authentic forgiveness, and how we can use the mindfulness-based tool of RAIN to heal and free our hearts.

The RAIN of Forgiveness

 Meditation: Vipassana – Practice of Seeing Clearly - Vipassana, also known as insight meditation, is training in bringing a clear mindful attention to our moment-to-moment experience. We begin by relaxing through the body and then resting attention with the breath – or some other sensory anchor – and allowing the mind to settle. Then we open to whatever is predominant or calling our attention – sensations, emotions, sounds – meeting each arising experience with a clear, kind attention. The gift of this process is discovering balance in the midst of the changing flow, and gaining deep insight into the nature of reality.

Meditation: Vipassana – Practice of Seeing Clearly

How to Stop the War Against Yourself - A conversation with Tara Brach & Dan Harris - It’s possible to actually be addicted to self-criticism, especially as a way to keep yourself safe. But evidence shows that rather than safety, this pervasive habit in our society creates deep suffering. This conversation between Tara and Dan Harris dives into strategies to deal with your own self-hatred and cultivate a forgiving heart. (Note: This was initially created as an episode for 10% Happier Podcast)  

How to Stop the War Against Yourself - A conversation with Tara Brach & Dan Harris

Meditation: Opening to the River of Aliveness - This meditation guides us to awaken to sensation using the image of a smile and scanning through the body. We then open to sound and to the entire changing flow of experience. When we connect with the changing flow of sensations, feelings and sounds, we also discover the formless awareness that is our Source… and home.

Meditation: Opening to the River of Aliveness

Trauma Sensitive Mindfulness - The Power of Self-Nurturing - While we all need to customize meditation, this is particularly important for those living with PTSD or strong, potentially overwhelming emotions. This talk explores how trauma cuts us off from wholeness, and is accompanied by a deep and painful experience of shame. We look at the ways meditation can be adapted to cultivate sufficient safety for the full transformational healing of mindfulness to unfold. The gift of processing trauma is that the place of woundedness becomes a gateway into profound love, healing, and freedom.

Trauma Sensitive Mindfulness - The Power of Self-Nurturing

Meditation: Relaxing into Presence or Sleep - This meditation can help us to access a relaxed attentiveness, or alternately, serve as a pathway to ease-filled sleep.

Meditation: Relaxing into Presence or Sleep

Meditation, Psychedelics, Mortality: A conversation with Tara and Roland Griffiths - Roland is a long-term meditator, a psychopharmacologist and professor at Johns Hopkins, and a leader in researching the clinical effects of psychedelics, including their impact on those struggling with cancer, depression or addiction. At the end of 2021, he discovered he had incurable stage 4 Colon Cancer. This conversation explores the relationship between meditation and psychedelics, and how they both can serve profound spiritual awakening and deep inner freedom in the face of mortality. Information about the endowment fund: The Roland R. Griffiths, Ph.D. Professorship Fund in Psychedelic Research on Secular Spirituality and Well-Being

Meditation, Psychedelics, Mortality: A conversation with Tara and Roland Griffiths

Meditation: The Silence That is Listening - Listening to sounds is a powerful way to quiet the thinking mind and connect with the natural openness of awareness. This meditation emphasizes the anchor of listening, and guides us to relax through our bodies and let sounds wash through us. In this receptivity we find a homecoming to full presence and peace.

Meditation: The Silence That is Listening

Trusting the Gold - Realizing Our Basic Goodness - Can you imagine a world where humans are able to look at each other and all of life, and see the light of the sacred shining through? This talk explores our potential for trusting the love and awareness that animate our living world. We investigate the suffering of othering, how the trance of separateness blinds us to our basic goodness, and then explore the practices that open our eyes to the larger truth of our shared belonging.

Trusting the Gold - Realizing Our Basic Goodness

Tara Brach, Ph.D is an internationally known meditation teacher and author of bestselling Radical Acceptance and True Refuge. Tara shares a weekly guided meditation and talk that blend Western psychology and Eastern spiritual practices. The podcast addresses the value of mindfulness meditation and self-compassion in relieving emotional suffering, serving spiritual awakening and bringing healing to our world.

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Tara Brach

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