Opening to the Mystery Meditation by Tara Brach

“Walk Slowly”by Danna FauldsIt only takes a reminder to breathe,a moment to be still, and just like that,something in me settles, softens, makesspace for imperfection. The harsh voiceof judgment drops to a whisper and Iremember again that life isn’t a relayrace; that we will all cross the finishline; that waking up to life is what wewere born for. As many times as Iforget, catch myself charging forwardwithout even knowing where I’m going,that many times I can make the choiceto stop, to breathe, and be, and walkslowly into the mystery. Image Credit

Guided Meditation on the Body, Space, and Awareness

https://www.youtube.com/watch?v=5GSeWdjyr1cmingyur-rinpocheA Guided Meditation on the Body, Space, and Awareness with Yongey Mingyur Rinpoche.In this short guided meditation, Tibetan Buddhist meditation master Yongey Mingyur Rinpoche gives simple instructions for bringing awareness to the body, sensory experience, space, and finally to awareness itself. The main point of the practice is to fully embrace the present moment with mindfulness and awareness.To take a free, self-guided intro to meditation course, visit http://learning.tergar.org.Or, for more information about Mingyur Rinpoche and his teachings, please visithttp://www.tergar.org, where you will find information about events and retreats, and also a free online intro to meditation course. Enjoy!

Tonglen Meditation

pema-chodronA leading exponent of teachings on meditation and how they apply to everyday life, Pema Chödrön is widely known for her insightful, down-to-earth interpretation of Tibetan Buddhism for Western audiences.Chödrön is the resident teacher at Gampo Abbey in Cape Breton, Nova Scotia, the first Tibetan monastery for Westerners. An American Buddhist nun, she began studying Buddhism in the early 1970s, working closely with the renowned Chögyam Trungpa Rinpoche of the Shambhala Buddhist tradition until his death in 1987. She is currently a student of Dzigar Kontrul Rinpoche. From years of study and monastic training, she addresses complex issues with a clarity that bespeaks the fruits of her practice.Chödrön is interested in helping establish Tibetan Buddhist monastacism in the West, as well as continuing her work with Western Buddhists of all traditions, sharing ideas and teachings. She is the author of numerous books and audiobooks, including When Things Fall Apart; The Places That Scare You; The Wisdom of No Escape; Getting Unstuck; Start Where You Are; The Pema Chödrön Audio Collection; Comfortable With Uncertainty; No Time to Lose; Always Maintain a Joyful Mind (lojong teachings); and Practicing Peace in Times of War.via Omega Institute's YouTube channel

Eating Meditation: When You Eat, Just Eat

food-yumEating meditation is a way to learn to eat with a respectful attention to your food and your body. It is easiest to begin in silence, although with practice you can learn to eat mindfully in any circumstance.To start eating meditation, place your food in front of you and sit quietly. Reflect on the source of the food and recite any simple prayer of gratitude or blessing that comes naturally. Then be still for a few moments. Look carefully at the food. Be aware of your own body and especially of your own feelings and hunger. Notice how you feel about putting this particular food into your body at this moment.When you feel fully present and connected with yourself, begin to eat slowly. In a relaxed way be aware of each aspect of eating. Be aware of lifting the food to your mouth, of chewing, of tasting, of swallowing. Notice if you feel hurried. Take your time, taste each bite carefully. Be aware of the flavors, the textures, the feelings that arise with each mouthful. Pause for a moment before the next bite. Continue your meal with this same mindful attention to everything you eat, until you come to the end. Notice when you start to feel full. Your stomach may tell you it is full first, even when your tongue or eyes want more. Your thoughts may tell you to finish everything on your plate, or that you are eating too much. If you can, don't follow these habits but listen to your whole body. Let yourself be guided by this attention. Practice this eating meditation when you can during the week. Even one meal eaten this way is a wonderful reminder of a mindful life.~Jack Kornfield, from "Buddha's Little Instruction Book"Image Credit: Michael Stern

Meditation on Grief

grief“When after heavy rain the storm clouds disperse, is it not that they’ve wept themselves clear to the end?”~GhalibGrief is one of the heart’s natural responses to loss. When we grieve we allow ourselves to feel the truth of our pain, the measure of betrayal or tragedy in our life. By our willingness to mourn, we slowly acknowledge, integrate, and accept the truth of our losses. Sometimes the best way to let go is to grieve.It takes courage to grieve, to honor the pain we carry. We can grieve in tears or in meditative silence, in prayer or in song. In touching the pain of recent and long-held griefs, we come face to face with our genuine human vulnerability, with helplessness and hopelessness. These are the storm clouds of the heart.Most traditional societies offer ritual and communal support to help people move through grief and loss. We need to respect our tears. Without a wise way to grieve, we can only soldier on, armored and unfeeling, but our hearts cannot learn and grow from the sorrows of the past.To meditate on grief, let yourself sit, alone or with a comforting friend. Take the time to create an atmosphere of support. When you are ready, begin by sensing your breath. Feel your breathing in the area of your chest. This can help you become present to what is within you. Take one hand and hold is gently on your heart as if you were holding a vulnerable human being. You are.As you continue to breathe, bring to mind the loss or pain you are grieving. Let the story, the images, the feelings comes naturally. Hold them gently. Take your time. Let the feelings come layer by layer, a little at a time.Keep breathing softly, compassionately. Let whatever feelings are there, pain and tears, anger and love, fear and sorrow, come as they will. Touch them gently. Let them unravel out of your body and mind. Make space for any images that arise. Allow the whole story. Breathe and hold it all with tenderness and compassion. Kindness for it all, for you and for others.The grief we carry is part of the grief of the world. Hold it gently. Let it be honored. You do not have to keep it in anymore. You can let it go into the heart of compassion; you can weep.Releasing the grief we carry is a long, tear-filled process. Yet it follows the natural intelligence of the body and heart. Trust it, trust the unfolding. Along with meditation, some of your grief will want to be written, to be cried out, to be sung, to be danced. Let the timeless wisdom within you carry you through grief to an open hear.The meditation is taken from the book, “The Art of Forgiveness, Lovingkindness, and Peace“For more meditations visit Jack's website.