Meditation: The “Do No Harm and Take No S***” Practice, by Guest Elizabeth Lesser (2020-11-18) - This practice - based on an ancient Buddhist meditation - bears the name of needlepoint I found in my sister's office after she died. She was a nurse, and as such had taken the oath all medical practitioners take: to do no harm. She added the next line, "take no s***," because as we all know life requires us to be both kindly and strong.

The following meditation is a training in both, because being kind and being strong are not mutually exclusive. Doing no harm and taking no s*** is not an either/or choice. It’s the marriage of the two that will make a difference in your life and will change the story in the world.

This meditation was recorded on Zoom during Tara's live-stream on 2020-11-18, and was followed by a conversation between Tara and Elizabeth.

Direct download: 2020-11-18-Meditation-Do-No-Harm-ElizabethLesser-TaraBrach.mp3
Category:Guided Meditation -- posted at: 6:13pm EST

Meditation: Vipassana – Opening Our Hearts to Life as It Is (2020-11-11). This meditation awakens the senses with a mindful scanning of the body, establishes an anchor for presence, and invites us to arrive again and again, deepening the pathway home. When difficult or intense experience arises, the practice is to learn to open to what is here with a clear, allowing and kind attention (a favorite from the archives).

Direct download: 2020-11-11-Meditation-Vipassana-20min-2016-11-23-TaraBrach.mp3
Category:Guided Meditation -- posted at: 11:55am EST

Meditation: Refuge in Living Presence (2020-11-04) - This meditation guides us to rest in the aliveness of the changing stream of sensations, sounds and feelings. As we open to the awareness that includes all life, we touch the peace, stillness and wakefulness that is our essence. We close with Wendell Berry’s beautiful poem, “The Peace of Wild Things.”  

Direct download: 2020-11-04-Meditation-Refuge-in-Living-Presence-TaraBrach.mp3
Category:Guided Meditation -- posted at: 4:50pm EST

Instruction and Meditation: Pathway to Non-Doing Presence (2020-10-27) - While meditation begins with purposeful collecting of attention, it leads to non-doing presence, to Being. In this guided practice, we arrive in presence through a body scan and attention to the breath, open the attention to changing experience, and then explore the freedom of not controlling anything, and letting life be just as it is.


Meditation: Suffering and Compassion (2020-10-28) - This brief meditation is a version of the Tibetan Tonglen practice: With the support of the breath we allow ourselves to open to the realness of suffering, and then offer it into a boundless heartspace…a shared and compassionate awareness.


Meditation: Letting Life Live Through You (2020-10-21) - We unconsciously tense against the energetic life of the present moment. This meditation guides us in relaxing and opening to the full aliveness and awareness that animates our being.


Meditation: Listening to Our Heart (2020-10-14) - True listening arouses an open receptive presence that can be truly healing. This meditation awakens a listening presence; first bringing that receptive awareness to sensations and sounds, and then offering that presence to the tenderness and vulnerability of our heart.

Direct download: 2020-10-14-Meditation-Listening-To-Our-Heart-TaraBrach.mp3
Category:Guided Meditation -- posted at: 7:37pm EST

Meditation: Uprooting Limiting Beliefs with RAIN - This short reflection guides us in using RAIN (recognize-allow-investigate-nurture) when we discover we are caught in a limiting belief. Who would you be if you didn’t believe there was something wrong with you? (an excerpt from the full talk, Freedom from the Prison of Limiting Beliefs, given on 2020-09-23)


Meditation: Letting Go and Letting Be(2020-10-03) - We leave presence by contracting into thoughts and resisting the changing flow of life. This meditation guides us in gently releasing thoughts and opening to this mysterious life, just as it is.

Direct download: 2020-10-03-Meditation-Letting-Go-Letting-Be-TaraBrach.mp3
Category:Guided Meditation -- posted at: 10:29pm EST

Meditation: Pathway to Inner Peace (2020--09-30) - “Peace is this moment without judgment,” writes poet Dorothy Hunt, “this moment in the heart-space where everything that is, is welcome.” This meditation is a guide to opening to the truth of what’s here, and meeting it with a gentle, allowing presence. As we do, we can touch the inner peace of non-judging awareness, and source our actions in that balance and wisdom.

 

Direct download: 2020-09-30-Meditation-Pathway-to-Inner-Peace-TaraBrach.mp3
Category:Guided Meditation -- posted at: 4:56pm EST

Meditation: Refuge in Presence (2020-09-23) - The movement from virtual reality – thoughts - to the awareness of sense-based reality is true homecoming. This meditation guides us in awakening our senses, and returning again and again to the freedom of embodied presence. We close with part of a poem “Come Home” by Jane Hooper.

Direct download: 2020-09-23-Meditation-Refuge-In-Presence-TaraBrach.mp3
Category:Guided Meditation -- posted at: 6:57pm EST

Meditation: Loving What Is (2020-09-12) - While we might not directly love what is, there is a pathway to this inner freedom. As we explore in this meditation, we begin with allowing the changing sensations and emotions to move through us, just as they are. As this allowing presence deepens, it becomes suffused with the tenderness of love.

Direct download: 2020-09-12-Meditation-Loving-What-Is-TaraBrach.mp3
Category:Guided Meditation -- posted at: 8:04pm EST

Meditation: Loving What Is (2020-09-12) - While we might not directly love what is, there is a pathway to this inner freedom. As we explore in this meditation, we begin with allowing the changing sensations and emotions to move through us, just as they are. As this allowing presence deepens, it becomes suffused with the tenderness of love.

Direct download: 2020-09-12-Meditation-Loving-What-Is-TaraBrach.mp3
Category:Guided Meditation -- posted at: 8:04pm EST

Meditation: Meeting Life with a Spacious Heart (2020-09-09) - Especially when we’re stressed, we need pathways to an allowing, kind presence. This meditation guides us to relax and open through our bodies, and then meet changing waves of experience with a sea of awareness that is intrinsically allowing and tender.

 

Direct download: 2020-09-09-Meditation-Meeting-Life-Spacious-Heart-TaraBrach.mp3
Category:Guided Meditation -- posted at: 6:13pm EST

Guided Reflection: The RAIN of Compassion – What Is It Like to Be You - Compassion is hard wired in our organism, and can be cultivated. We have the capacity for affiliative care, to tune into each other and to hold each other in our hearts. Developing this innate potential is the hope of our world.

Using the acronym R-A-I-N (Recognize, Allow, Investigate, Nurture), this meditation offers guidance in mindfully attuning to the emotional experience of others and awakening our natural tenderness and care.


Meditation: Relaxing Back into Awareness (2020-09-02) - When we are in our daily trance, we are often leaning forward, on our way somewhere else. In this meditation we are guided to relax back into the awareness that is always, already here. We explore relaxing back through a body scan, and then with all our senses wide open. With practice we increasingly find our pathway home by relaxing the clench of doings, and resting in what is.

Direct download: 2020-09-02-Meditation-Relaxing-Back-into-Awareness.mp3
Category:Guided Meditation -- posted at: 6:19pm EST

Meditation: Listening to our Life (2020-08-15) - A receptive listening attention brings intimacy with our inner experience and our world. This meditation guides us in listening to sounds, states of mind, sensations and the deepest aspiration of our heart.

Direct download: 2020-08-15-Meditation-Listening-to-our-Life-TaraBrach.mp3
Category:Guided Meditation -- posted at: 9:46pm EST

Meditation: Waking up from the Dream (2020-07-25) - We spend many life moments in a virtual reality of thoughts. This guided practice helps us reconnect with our senses and discover in the space between thoughts the light of awareness, the mystery of what we are.

Direct download: 2020-07-25-Meditation-Waking-Up-from-the-Dream-TaraBrach.mp3
Category:Guided Meditation -- posted at: 2:58pm EST

Meditation: Resting in Awake Awareness - This practice opens with a body scan, employing the image and felt sense of a smile to awaken awareness through the body. We then open to all the senses, and rest in the awareness that includes this changing life.


Meditation: A Present Heart (2020-08-19) - This guided practice emphasizes bringing a gentle and kind attention to our bodies, and then including all experience with a receptive presence. We close by identifying a part of our being that is asking for a healing attention, and offering loving presence to ourself and then to others.

Direct download: 2020-08-19-Meditation-A-Present-Heart-TaraBrach.mp3
Category:Guided Meditation -- posted at: 2:44pm EST

Meditation: Cultivating an Intimate Presence - This guided meditation cultivates a relaxed, gentle presence with whatever expressions of life are arising in the moment. We begin by releasing and opening through the body, and then include all sensations, feelings and sounds in an intimate, allowing presence.


Guided Meditation: Openhearted Presence (2020-08-05) - This meditation guides us to arouse mindfulness through attention to our senses, and to rest in that wakefulness with a receptive and tender presence.  

Direct download: 2020-08-05-Meditation-Openhearted-Presence-TaraBrach.mp3
Category:Guided Meditation -- posted at: 4:32pm EST

Meditation: Tonglen - Discovering the Boundless Space of Compassion (2020-07-25) - This short version of the Tibetan Tonglen practice guides us in courageously opening to the suffering within us and all beings, and allowing that suffering to be held in the formless heartspace that is our true belonging (recorded during Tara's livestreamed Satsang QA session).

Direct download: 2020-07-25-Meditation-Tonglen-Short-TaraBrach.mp3
Category:Guided Meditation -- posted at: 5:15pm EST

Meditation: A Witnessing, Kind Presence - Starting with scanning through the body and awakening the senses, we then rest in presence, with the breath as a home base. The meditation invites an openness to whatever arises, and a gentle kind attention if we encounter physical or emotional pain. We end with a prayer that includes our own being and all beings. (original recording 2017-01-18)


Meditation: Gateway to Natural Presence (2020-07-22) - We enter a full presence through awakening our senses, and awakening to the awareness that is aware. This meditation guides us as we arouse an embodied presence, let go of any controlling, then discover the natural spaciousness and wakefulness that is the essence of what we are.


Meditation: Listening to Life (2014-11-12) - The attitude of meditation is one of engaged listening – a relaxed, receptive yet intimate attention. This meditation explores how we can listen to sounds, listen to and feel sensations, and then relax back into the ocean of awareness that includes and perceives the changing waves. In this relaxing back, we realize the peace and freedom of inhabiting our wholeness and essence.

This meditation ends with a tribute to Thich Nhat Hanh’s life and a reading from his writings on death and life.


Meditation: Healing Shame (2020-07-01) - This meditation brings the clarity and self-compassion of RAIN to the suffering of self-aversion and/or shame. It helps us see the conditioning that shaped what we judge about ourselves, and helps us remember who we are beyond our habitual and painful self-narrative. This helps us to look with fresh eyes at our conditioning, and align our life more fully with our awakening heart.

Direct download: 2020-07-01-Meditation-Healing-Shame-TaraBrach.mp3
Category:Guided Meditation -- posted at: 5:45pm EST

Meditation: The Space of Loving Awareness - This meditation begins by guiding us through a scan: to open to inner space and aliveness, then to outer space, and then continuous space, filled with the light of awareness. We explore how every experience belongs to this infinite awake space of our Being, and can be held with tenderness and love.

Direct download: 2020-07-08-Meditation-Space-Of-Loving-Awareness-TaraBrach.mp3
Category:Guided Meditation -- posted at: 2:24pm EST

Meditation: Calling on Our Inner Bodhisattva (2020-07-01) - We each have within us the very source of wisdom and love. This meditation calls forward that essence, our awakening heart, so we can seek guidance and nurturing for the parts of us that need a healing attention. 

Direct download: 2020-07-01-Meditation-Calling-Inner-Bodhisattva-TaraBrach.mp3
Category:Guided Meditation -- posted at: 4:53pm EST

Meditation: Body and Spirit (2020-06-24) - As we relax and awaken through our physical body, we discover the formless dimension of awareness or spirit that permeates all of life. This meditation includes a poem from Mary Oliver. 

Direct download: 2020-06-24-Meditation-Body-and-Spirit-TaraBrach.mp3
Category:Guided Meditation -- posted at: 4:20pm EST

Meditation: Embodied Metta (2020-06-17) - Lovingkindness becomes full when it is energetically experienced in our bodies. This meditation guides us in awakening the receptivity, warmth and openness of metta through our body, and then invites us to rest in the space of loving presence, as we open to whatever arises.

Direct download: 2020-06-17-Meditation-Embodied-Metta-TaraBrach.mp3
Category:Guided Meditation -- posted at: 4:33pm EST

Meditation: Meeting Anger with Awareness (2020-06-10) - When anger is held in mindfulness, it can energize us to respond wisely to challenging situations. This meditation guides us in meeting personal or societal anger with RAIN - recognize, allow, investigate and nurture. [NOTE: this meditation was given at the end of Tara’s "Anger and Transformation" talk on 2020-06-10.]

Direct download: 2020-06-10-Meditation-Meeting-Anger-with-Awareness-TaraBrach.mp3
Category:Guided Meditation -- posted at: 9:29pm EST

Meditation: Inner Refuge of Calm (2020-06-10) - In times of great stress, it’s crucial that we have pathways to quiet our minds, relax our bodies and rest in a calm, steady presence. This meditation guides us in using the breath, body scan and a home base of presence to find that inner refuge that can carry us through difficult times.

Direct download: 2020-06-10-Meditation-Inner-Refuge-Calm-TaraBrach.mp3
Category:Guided Meditation -- posted at: 4:01pm EST

Meditation: Homecoming to Wakeful Presence (2020-06-03) - This meditation begins with us standing in mindful movement, guiding us in awakening awareness in the body. Then in sitting practice, we open all our senses, resting in the wakeful presence that can include the changing waves of our life.

Direct download: 2020-06-03-Meditation-Homecoming-Wakeful-Presence-TaraBrach.mp3
Category:Guided Meditation -- posted at: 4:36pm EST

Meditation: Spacious, Loving Awareness (from retreat) - When our awareness is awake and open, we naturally respond to this changing life with warmth, tenderness and love. This practice helps us discover the spaciousness of awareness by realizing the space and aliveness that is in the body, and then sensing the continuous space that holds all life. We then sense how this continuous space is filled with the light of awareness and pervaded by love. Includes a short talk that contexts the meditation. 


Meditation: Light RAIN in Difficult Times (2020-05-23) - This meditation guides us in bringing the mindfulness and self-compassion of RAIN to a challenging part of our life, and particularly, to places of self-judgment or feelings of failure.

Direct download: 2020-05-23-Meditation-Light-RAIN-Difficult-Times-TaraBrach.mp3
Category:Guided Meditation -- posted at: 2:06pm EST

Meditation: The Art of Letting Go (2020-05-20) - Letting go means releasing the resistance we have to experiencing the present moment. This meditation guides us to let go of the thoughts that block our immediate sensory experience, the tension in the body that reduces aliveness and the armoring around the heart that dulls our sensitivity and tenderness toward life itself.

Direct download: 2020-05-20-Meditation-Art-Letting-Go-TaraBrach.mp3
Category:Guided Meditation -- posted at: 4:02pm EST

Meditation: Calling on Your Future Self (2020-05-09) - We have within us the wisdom and compassion that can carry us through the most challenging times. This meditation guides us in accessing these inner resources by calling on the most evolved part of our being.

Direct download: 2020-05-09-Meditation-Calling-on-Future-Self-TaraBrach.mp3
Category:Guided Meditation -- posted at: 11:51pm EST

Meditation: Living, Embodied Presence (2020-05-13) - This practice begins with a full body scan and then guides us to return again and again to our senses. What we find is a dynamic presence, a Hereness that feels like home. The meditation ends with a beautiful poem by David Wagoner called, “Lost.”

Direct download: 2020-05-13-Meditation-Living-Embodied-Presence-TaraBrach.mp3
Category:Guided Meditation -- posted at: 4:05pm EST

Meditation: Openhearted Presence (2020-05-06) - This meditation guides us in embodying loving presence through a body scan, and then meeting whatever arises with a tender heart. We close with a beautiful blessing-poem from John O’Donahue

Direct download: 2020-05-06-Meditation-Openhearted_Presence-TaraBrach.mp3
Category:Guided Meditation -- posted at: 5:54pm EST

Meditation: Vipassana - Seeing Life As It Is (2020-04-29) - This classic Buddhist meditation trains us to wake up out of thoughts and to attend to our changing experience with a balanced, clear and open presence.


Meditation: Awakening Through the Animal-Headed Deities (2020-04-15) - This short meditation guides us in engaging with challenging emotions with presence and compassion. By opening to the “deities” we discover an open heartspace that can hold and respond to our hurting world (from the closing meditation of "Sheltering in Love - Part 4").

Direct download: 2020-04-15-Meditation-Awakening-Through-Deities-TaraBrach.mp3
Category:Guided Meditation -- posted at: 10:59pm EST

Meditation: Relaxing Back into Natural Awareness (2020-04-22) - In this meditation we are guided to discover the space and aliveness that fills the body, sense the space in the universe, and then to realize our Beingness as continuous space, filled with the light of awareness. When our attention contracts into thoughts, the pathway to awareness is a relaxing back, reopening to the natural openness, silence and stillness of our true nature.

Direct download: 2020-04-22-Meditation-Relaxing-Back-TaraBrach.mp3
Category:Guided Meditation -- posted at: 4:54pm EST

Meditation: Refuge in Sacred Presence (2020-04-15) - Our experience includes a foreground of changing experience - sounds, sensations, feelings, thoughts. In the background is an alert inner stillness, the awareness that is our true nature. This meditation guides us in opening to the moment-to-moment flow through our senses, and learning to relax back to inhabit the mystery and vastness of awake awareness.

Direct download: 2020-04-15-Meditation-Refuge-in-Sacred-Presence-TaraBrach.mp3
Category:Guided Meditation -- posted at: 3:46pm EST

Meditation: A Calm Refuge - with the Rain (2020-04-08) - This meditation includes a relaxing body scan and guidance on finding a space of peace and balance in the midst of whatever life brings us. Also enjoy the Virginia springtime rain that accompanies us halfway through the meditation.

Direct download: 2020-04-08-Meditation-A-Calm-Refuge-with-the-Rain-TaraBrach.mp3
Category:Guided Meditation -- posted at: 3:43pm EST

Meditation: Meeting Fear with a Healing Breath (2020-04-01) - This meditation guides us through a relaxing body scan and then explores how we can allow the breath to calm our body and bring peace to our heart.


Meditation: Embracing Life with an Open Heart (2020-03-25) - In this short practice we connect with our aspiration to live from love, and then bring a caring presence to our own vulnerability, to a dear one, and to all beings everywhere. 


Meditation: Touching Peace (2020-03-25) - This guided meditation offers a pathway to quieting our mind and calming anxiety. We begin with long deep breathing, and with the breath, engage the image of a smile and relax through the body. Then we practice resting in relaxed awareness, allowing waves of thoughts, feelings and sensations to come and go. The meditation ends with a beautiful verse from poet Phillip Booth.

Direct download: 2020-03-25-Meditation-Touching-Peace-TaraBrach.mp3
Category:Guided Meditation -- posted at: 6:34pm EST

Short Talk and Guided Meditation: Bringing RAIN to Fear (2020-03-18) - In this practice we explore how the mindfulness and compassion of RAIN can free us from the grip of fear. This is an excerpt from the full talk: Facing Pandemic Fears with an Awake Heart. Video available via tarabrach.com and Tara’s YouTube channel.


Guided Meditation for Times of Pandemic: “Calling on Your Awakened Heart” (2020-03-18) - In the midst of difficulty we need access to our deepest wisdom and love. This guided meditation calls forth this loving presence by opening to the heart and spirit of whatever being in our life we most experience as calm, wise and compassionate (offered online via livestream).

Your support enables us to continue to offer these talks and meditations freely. If you value them, I hope you will consider offering a donation at this time at www.tarabrach.com/donation/.

With gratitude and love, Tara


Meditation: Bring RAIN to the Wanting Mind - (2020-03-04) - 

We begin the meditation by briefly scanning through the body and sensing awareness of being here. We scan our life and use the acronym RAIN to Recognize a feeling of wanting, Allow it to be there, and Investigate how we’re holding the experience in our body. As we trace back to our longing for belonging, we Nurture a feeling of belonging as warmth, openness and tenderness that’s already here.

This is the final meditation from the full talk given on March 3, 2020, Desire and Addiction (Part 1): Voices of Longing Calling You Home.


Guided Heart Meditation: Loving Kindness - Befriending our Lives - This meditation guides us in how to cultivate a deep quality of friendliness in relating to our inner life and each other. The gift of this practice is a direct sense of belonging - knowing that we can never be alone (a retreat meditation).


Meditation: The Blessings of Yes (2020-03-04) - When our hearts open to the life that is here, just as it is, we discover vast loving presence. This meditation engages the smile as we scan through and awaken to our body and senses. Then we practice meeting the changing flow of life with a full allowing, wakeful and open awareness. We close with a verse from e.e. cummings.

Direct download: 2020-03-04-Meditation-The-Blessings-of-Yes-TaraBrach.mp3
Category:Guided Meditation -- posted at: 5:23pm EST

Meditation: Relaxing with Life (2020-02-26) - This meditation begins with a scan, and then we practice opening to and relaxing with our changing experience. The sitting closes with a beautiful poem by Danna Faulds - Just for Now.

Join Tara's email community at http://eepurl.com/6YfI, to receive exclusive updates, events, and meditations. -
Get a free download of Tara’s 10 min meditation: “Mindful Breathing: Finding Calm and Ease,"
- plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."

Direct download: 2020-02-26-Meditation-Relaxing-with-Life-TaraBrach.mp3
Category:Guided Meditation -- posted at: 5:36pm EST

Meditation: Letting Life Live Through You (2020-02-19) - We begin with a body scan, open to sounds and to listening to and feeling the moment. From spacious awareness the practice is simply to recognize and allow the changing flow of life. The meditation ends with the poem, “Hokusai Says,” by Roger Keyes.

Join Tara's email community at http://eepurl.com/6YfI, to receive exclusive updates, events, and meditations. - Get a free download of Tara’s 10 min meditation: “Mindful Breathing: Finding Calm and Ease," - plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."


Meditation: Open-Hearted Presence (2020-02-12) - This meditation establishes a kind attention by bringing the imagery and felt sense of a smile into the body scan, and then with the breath as a home base, opens the attention to changing experience. We end with a brief loving kindness reflection.

Direct download: 2020-02-12-Meditation-Open-Hearted-Presence-TaraBrach.mp3
Category:Guided Meditation -- posted at: 5:59pm EST

Meditation: A Listening Presence (2020-02-05) - The receptivity of listening awakens us to the living stream of life. This meditation guides us in listening to sounds, and then listening to and feeling the aliveness of our bodies and the movement of the breath. We close with a simple offering of lovingkindness to our inner life and our world.

Direct download: 2020-02-05-Meditation-A-Listening-Presence-TaraBrach.mp3
Category:Guided Meditation -- posted at: 5:24pm EST

Guided Heart Meditation: Releasing Blame (retreat) (2019-12-30) - Our self-protective habits of resentment and blame block intimacy and connection with ourself and others. This short talk and meditation are an invitation to deepen our understanding of the suffering of blame, and to release the armoring to loving freely. (recorded at the IMCW 2019 New Year's 5-day Silent Retreat)


Meditation: Portal to Sacred Presence - This meditation includes a full body scan, and then opens the senses to all experience, allowing life to be just as it is. Awakening to the life of our body reveals the mysterious formless presence that is our source. We close with a poem from Danna Faulds, Trusting Prana.

Direct download: 2020-01-22-Meditation-Portal-to-Sacred-Presence-TaraBrach.mp3
Category:Guided Meditation -- posted at: 5:21pm EST

Meditation: Coming Home with the Breath - This guided practice has a short period of relaxing the body, and establishes the breath as a home base for attention. We practice arriving again and again, deepening the pathway of homecoming. The meditation ends with lovingkindness for ourselves and our world.

Direct download: 2020-01-15-Meditation-Coming-Home-with-the-Breath-TaraBrach.mp3
Category:Guided Meditation -- posted at: 3:41pm EST

Meditation: Relaxed and Awake - This guided meditation helps us find ease and wakefulness in our body and mind. With the breath as our home base, we offer a gentle and full attention to the changing waves. We close with a beautiful poem, “Walk Slowly,” by Danna Faulds.

Join Tara's email community at http://eepurl.com/6YfI, to receive exclusive updates, events, and meditations.
- Get a free download of Tara’s 10 min meditation: “Mindful Breathing: Finding Calm and Ease,"
- plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."

Direct download: 2020-01-08-Meditation-Relaxed-Awake_-TaraBrach.mp3
Category:Guided Meditation -- posted at: 4:24pm EST

Introductory Meditation Instructions - Guided Practice from Retreat - This guided session includes an overview of the primary components in meditation practices, and then guidance in awakening the senses, collecting the attention, and opening mindfully to changing experience.

Direct download: 2019-12-29-Introductory-Meditation-Instructions-TaraBrach.mp3
Category:Guided Meditation -- posted at: 7:54pm EST

Short Talk and Guided Heart Meditation - Loving Kindness - Befriending our Lives (2019-11-02) - This short talk and meditation introduces the domain of “heart practices” and then guides us in how to cultivate a deep quality of friendliness in relating to our inner life and each other. The gift of this practice is a direct sense of belonging - knowing that we can never be alone (from the Fall 2019 IMCW 7-Day Silent Retreat).

Direct download: 2019-11-02-Guided-Heart-Meditation-Loving-Kindness-TaraBrach.mp3
Category:Guided Meditation -- posted at: 5:29pm EST

A Brief Meditation: Gathering and Arriving in Presence (2019-12-18) - A brief meditation to gather the attention, loosen and soften the body, sense your intention for being here, and to feel the quality of presence of an awakening heart.

Direct download: 2019-12-18-Brief-Meditation-Gathering-and-Arriving-TaraBrach.mp3
Category:Guided Meditation -- posted at: 7:39pm EST

Meditation: Surrender into Living Presence - In this guided meditation we begin with a body scan, and rest in awareness with our senses awake. The key practice is to recognize when the mind immerses in virtual reality, reawaken our senses, and surrender again and again into the immediacy, vibrance and mystery of living presence.

Join Tara's email community at http://eepurl.com/6YfI, to receive exclusive updates, events, and meditations.
- Get a free download of Tara’s 10 min meditation: “Mindful Breathing: Finding Calm and Ease,"
- plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."

Direct download: 2019-12-11-Meditation-Surrender-Living-Presence-TaraBrach.mp3
Category:Guided Meditation -- posted at: 5:23pm EST

Meditation: Cultivating a Gentle, Kind Attention - This meditation calls on the image and felt sense of a smile as we scan through the body, and invites a receptive and caring presence, as we open our attention to the changing flow of life. 

Join Tara's email community at http://eepurl.com/6YfI, to receive exclusive updates, events, and meditations.
- Get a free download of Tara’s 10 min meditation: “Mindful Breathing: Finding Calm and Ease,"
- plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."

Direct download: 2019-12-04-Meditation-Cultivating-Kind-Attention-TaraBrach.mp3
Category:Guided Meditation -- posted at: 6:28pm EST

Meditation: Being Here - This guided meditation is an invitation to rest in Hereness—the immediacy and aliveness of full presence. We arrive and quiet with a conscious long deep breath, relax our bodies, awaken our senses, and then bring our attention to relaxing with our moment-to-moment experience. The poem ends with a beautiful poem called “Interlude” by poet Danna Faulds.

Join Tara's email community at http://eepurl.com/6YfI, to receive exclusive updates, events, and meditations.
- Get a free download of Tara’s 10 min meditation: “Mindful Breathing: Finding Calm and Ease,"
- plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."

Direct download: 2019-11-27-Meditation-Being-Here-TaraBrach.mp3
Category:Guided Meditation -- posted at: 8:07pm EST

Meditation: Coming Home to Natural Presence (2019-11-20) - This meditation awakens our senses through a body scan and listening to sound, and then invites us to rest in the presence that spontaneously knows the changing stream of experience. Relaxing back and letting everything be just as it is, reveals the natural presence that is our true home.

Join Tara's email community at http://eepurl.com/6YfI, to receive exclusive updates, events, and meditations.
- Get a free download of Tara’s 10 min meditation: “Mindful Breathing: Finding Calm and Ease,"
- plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."

Direct download: 2019-11-20-Meditation-Coming-Home-Natural-Presence-TaraBrach.mp3
Category:Guided Meditation -- posted at: 12:24am EST

Meditation: The RAIN of Compassion (30 min) -

The acronym RAIN (Recognize-Allow-Investigate-Nurture) is one of the most powerful tools I know for working with difficult emotions and discovering the freedom of an awake, compassionate presence.

The 4-steps of RAIN are:

  • Recognize what is happening;
  • Allow the experience to be there, just as it is;
  • Investigate with interest and care;
  • Nurture with self-compassion.

In the moments “After the RAIN,” it’s important to simply notice your own presence and rest in that open, tender space of awareness. When we are no longer identified with passing states like fear or anger, we begin to realize the vastness and mystery of our natural Being.

Direct download: 2015-12-29-Meditation-RAIN-of-Compassion-30min-TaraBrach.mp3
Category:Guided Meditation -- posted at: 2:14pm EST

Meditation: Calling on Loving Presence -

Often, when we’re really struggling, the only way to find compassion for ourselves is by reaching out towards a loving awareness that is great enough to offer comfort and safety to our wounded self.

When we feel held by a caring presence, by something larger than our small frightened self, we begin to find space in our heart for the difficult currents of our life, and for the lives of others. The suffering that might have seemed “too much” can now awaken us to the sweetness of compassion.

Direct download: 2013-10-24-Calling-on-Loving_Presence-TaraBrach.mp3
Category:Guided Meditation -- posted at: 1:58pm EST

Meditation - The Silence that is Listening (2013-11-13) - Listening to sound is opens up to the space of pure being. In this guided practice we begin by awakening through the body, and then explore listening to sounds and silence, and to inhabiting the receptive presence that is listening, awareness itself.

Your support enables us to continue to offer these talks and meditations freely. If you value them, I hope you will consider offering a donation at this time at www.tarabrach.com/donation/.

With gratitude and love, Tara

Direct download: 2019-11-13-Meditation-Silence-Listening-TaraBrach.mp3
Category:Guided Meditation -- posted at: 5:26pm EST

Short Talk and Meditation: Saying Yes to Our Life - Our habitual ways of avoiding pain keep us from experiencing intimacy with our inner life and with each other. This short talk and guided meditation offers instruction in saying “yes” to the life we encounter. As we release resistance, we discover the creativity, wisdom and love that express our truest nature.


Meditating with RAIN - Working with Difficult Emotions - This guided practice applies mindfulness and self-compassion to challenging emotions. It is based on the acronym RAIN, and provides a four step practice that is accessible and effective, even at those times when mindfulness is most difficult to remember.

The acronym RAIN is one of the most powerful tools I know for working with difficult emotions and discovering the freedom of an awake, compassionate presence.

Direct download: 2017-01-11-Meditating-with-RAIN-TaraBrach.mp3
Category:Guided Meditation -- posted at: 1:03am EST

Guided Meditation: Letting Go – 9 Magic Breaths (2019-07-19) - This guided practice includes taking a pause from all activity, and following the inflow and outflow of nine conscious breaths. We then relax and settle into greater and greater ease and well-being. Continuing as long as desired, we then explore re-entering activity with a relaxed and open attention.

Direct download: 2019-07-19-Nine-Magic-Breaths.mp3
Category:Guided Meditation -- posted at: 6:08pm EST

Meditation: Awake and Alive - This guided practice includes a body scan, and an opening to the awareness that includes all of life. From that wakeful openness we offer a relaxed attentiveness to the changing flow, and end with loving kindness to ourselves and our world.

Join Tara's email community at http://eepurl.com/6YfI, to receive exclusive updates, events, and meditations.
- Get a free download of Tara’s 10 min meditation: “Mindful Breathing: Finding Calm and Ease,"
- plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."

Direct download: 2019-10-23-Meditation-Awake-and-Alive-TaraBrach.mp3
Category:Guided Meditation -- posted at: 5:48pm EST

Reflection: RAIN on Blame - When we are stuck in blame or resentment we are in a trance - the other person becomes an unreal bad other, and our own sense of being contracts into a victimized self, an angry self, a righteous self. This practice guides us in bringing mindfulness and compassion to our inner experience, and then to viewing the other with a more open and clear heart.  By awakening from the trance of blame, we are able to respond with intelligence and care to the unmet needs that underlie all conflict.

Join Tara's email community at http://eepurl.com/6YfI, to receive exclusive updates, events, and meditations.
- Get a free download of Tara’s 10 min meditation: “Mindful Breathing: Finding Calm and Ease,"
- plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."

Direct download: 2019-10-16-Reflection-RAIN-on-Blame-TaraBrach.mp3
Category:Guided Meditation -- posted at: 12:07pm EST

Meditation: Vast and Timeless Presence - The pathway to inhabiting our full presence is including, with mindfulness all parts of experience. This guided meditation explores how we can open, without resistance to the changing flow of sensations, feelings, thoughts and sounds, and discover the boundless awareness that is our true home.

Join Tara's email community at http://eepurl.com/6YfI, to receive exclusive updates, events, and meditations.
- Get a free download of Tara’s 10 min meditation: “Mindful Breathing: Finding Calm and Ease,"
- plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."

Direct download: 2019-10-16-Meditation-Vast-and-Timeless-Presence-TaraBrach.mp3
Category:Guided Meditation -- posted at: 4:46pm EST

Meditation: Relaxed and Alert - This meditation begins with a period of relaxing and collecting our attention with intentional long deep breathing. We then deepen embodied presence, and widen to the awareness that includes sounds, sensations, feelings, breath, and all experience. When the mind drifts from this open, awake awareness, we gently return, re-relaxing and resting in an easeful, alert presence. Recorded at Tara's Wednesday night class, the meditation includes chanting of OM’s and ends with a sense of melting into community.

Join Tara's email community to receive exclusive updates, events, and meditations.
- Get a free download of Tara’s 10 min meditation: “Mindful Breathing: Finding Calm and Ease,"
- plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."

Direct download: 2019-10-09-Meditation-Relaxed-and-Alert-TaraBrach.mp3
Category:Guided Meditation -- posted at: 7:02pm EST

Meditation: Relaxing into Awake Awareness - We realize our true nature by relaxing back into what is always, already here. Starting by scanning and opening through the body, we explore resting in the awareness that includes sounds, sensations and all of life. The guidance is, when we recognize thoughts, to simply relax back, and allow life to be just as it is.

Join Tara's email community at http://eepurl.com/6YfI, to receive exclusive updates, events, and meditations.
- Get a free download of Tara’s 10 min meditation: “Mindful Breathing: Finding Calm and Ease,"
- plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."


Meditation: A Healing, Relaxing Breath - This meditation guides us in collecting attention with an intentional long deep even breath, and awakening a full relaxed presence as the breath resumes in its natural rhythm. Resting fully in this presence is the gateway to deep peace and inner freedom (a favorite from the Archives).

Direct download: 2019-09-25-Meditation-A-Healing-Breath-2015-10-28-TaraBrach.mp3
Category:Guided Meditation -- posted at: 6:55pm EST

Reflection: Pausing and Deepening Attention in the Face of Attachment - In this short reflection, we explore how we can bring mindfulness and self-compassion to the habits of obsessing, over-consuming and hurting ourselves and others that keep us from true happiness, connectedness and peace. Listen to the full talk, "The Realm of Hungry Ghosts: Working with Attachments and Addictions," at www.tarabrach.com - July 29, 2015.

Join Tara's email community to receive exclusive updates, events, and meditations.
- Get a free download of Tara’s 10 min meditation: “Mindful Breathing: Finding Calm and Ease,"
- plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."


Meditation: Awakening the Heart – Giving and Receiving Loving Blessings - Our hearts awaken as we express and receive love in an embodied, conscious way. This guided practice brings our attention to dear ones in our life, and explores how we discover deep communion through offering and letting in love.

“To love someone is to learn the song in their heart and sing it to them when they have forgotten.” Arne Garborg


Meditation: The Blessings of Love - A blessing is whatever reminds us of the sacred loving presence that shines through all of us. This meditation is a transformational practice in receiving and offering blessings. First we connect with the vulnerable tender place within us that longs to feel loved, and call on loving presence to bless us. By imagining and allowing ourselves to receive love, our hearts become open and filled with light. We then bring that inner loving presence fully alive as we offer blessings to other beings. The image of receiving a kiss on the brow, and offering one, is suggested as a powerful channel for the blessings that awaken our heart. (a favorite from the archives)

Direct download: 2019-09-04-Meditation-Blessings-of-Love-TaraBrach-2016-02-24.mp3
Category:Guided Meditation -- posted at: 6:26pm EST

Meditation: Discovering Inner Space - By imagining the space inside the body, we discover the continuous space of awareness that is the source and essence of all aliveness. This meditation is adapted from Open Focus Meditations led by Les Fehmi, Ph.D. in The Open Focus Brain.

Join Tara's email community at http://eepurl.com/6YfI, to receive exclusive updates, events, and meditations.
- Get a free download of Tara’s 10 min meditation: “Mindful Breathing: Finding Calm and Ease,"
- plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."


Meditation: The Sea of Awareness (2019-08-21) - We begin this meditation with awakening to the aliveness in our body, using the imagery of a smile, and a body scan. Then we are guided to sense the vastness of awareness and to rest in that open wakefulness, allowing the changing thoughts, sounds, sensations and feelings to come and go. When we let life be just as it is, we become a sea of awareness that includes all the waves.

Join Tara's email community at http://eepurl.com/6YfI, to receive exclusive updates, events, and meditations.
- Get a free download of Tara’s 10 min meditation: “Mindful Breathing: Finding Calm and Ease,"
- plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."

Direct download: 2019-08-21-Meditation-Sea-of-Awareness-TaraBrach.mp3
Category:Guided Meditation -- posted at: 5:31pm EST

Meditation for Fertility (2019-08-19) - We can enhance our fertility by becoming more relaxed, open and welcoming of this ever creative life. We begin by connecting with the purity and sincerity of our prayer. Then this meditation guides us to awaken our bodies, open our hearts, and become a healthy channel for this living universe…receptive and loving toward whatever might unfold through us.

Direct download: 2019-08-15-Meditation-for-Fertility-TaraBrach.mp3
Category:Guided Meditation -- posted at: 10:07pm EST

Meditation: Everything Belongs (2019-08-14) - This guided meditation awakens an embodied presence through a body scan, and invites us to rest in the breath, while allowing the different waves of sensations, feelings and sounds to come and go. When difficult experiences arise, we breathe with them, feeling them fully and mentally whispering, “this belongs,” or “this too." By not resisting, we discover the sea of awareness that has room for all the waves. 

Join Tara's email community at http://eepurl.com/6YfI, to receive exclusive updates, events, and meditations.
- Get a free download of Tara’s 10 min meditation: “Mindful Breathing: Finding Calm and Ease,"
- plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."

Direct download: 2019-08-14-Meditation-Everything-Belongs-TaraBrach.mp3
Category:Guided Meditation -- posted at: 5:51pm EST

Meditation: Cultivating a Kind Attention (2019-08-07) - Using the image and felt sense of a smile, we scan through the body, and awaken a sense of aliveness, presence and tenderness. The practice then extends to mindfully include all sounds, sensations, and feelings; and when difficult experience arises, to intentionally offer care. We close with an offering of loving kindness to our own being, to others who are suffering and to all life everywhere.

Join Tara's email community at http://eepurl.com/6YfI, to receive exclusive updates, events, and meditations.
- Get a free download of Tara’s 10 min meditation: “Mindful Breathing: Finding Calm and Ease,"
- plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."

Direct download: 2019-08-07-Meditation-Cultivating-a-Kind-Attention-TaraBrach.mp3
Category:Guided Meditation -- posted at: 5:37pm EST

Meditation: Letting go (2019-07-24) - One way of understanding meditation is a letting go of the habitual clenching of thoughts, the clenching that resists emotions and pulls away from aliveness itself. This meditation guides us in letting go, first through the body, and then practicing letting go of thoughts and relaxing and resting in the changing flow of experience. The blessing of letting go is a homecoming into the truth and wholeness of what we are, a realization of reality, and freedom.

Direct download: 2019-07-24-Meditation-Letting-Go-TaraBrach.mp3
Category:Guided Meditation -- posted at: 5:03pm EST

Meditation: Vipassana – Opening Our Hearts to Life as It Is - This meditation awakens the senses with a mindful scanning of the body, establishes an anchor for presence, and invites us to arrive again and again, deepening the pathway home. When difficult or intense experience arises, the practice is to learn to open to what is here with a clear, allowing and kind attention (a favorite from the archives).

Direct download: 2019-07-17-Meditation-Vipassana-20min-2016-11-23-TaraBrach.mp3
Category:Guided Meditation -- posted at: 4:30pm EST

Meditation: Befriending Your Inner Life (2019-07-10) - 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, and the gift is a homecoming to our naturally loving presence.

Join Tara's email community at http://eepurl.com/6YfI, to receive exclusive updates, events, and meditations.
- Get a free download of Tara’s 10 min meditation: “Mindful Breathing: Finding Calm and Ease,"
- plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."

Direct download: 2019-07-10-Meditation-Befriending-Your-Inner-Life-TaraBrach.mp3
Category:Guided Meditation -- posted at: 5:57pm EST

Meditation: Receiving Life in Open, Awake Awareness - This meditation awakens a receptive attention to the senses, starting with physical sensations and opening to sound. Then we sense how open awake awareness is receiving the moment to moment arising and passing life. In the final part of the practice, we explore how awake awareness is receiving the experience of our heart and offer blessings to our inner life and all living beings.

Join Tara's email community at http://eepurl.com/6YfI, to receive exclusive updates, events, and meditations.
- Get a free download of Tara’s new 10 min meditation:
“Mindful Breathing: Finding Calm and Ease,"
- plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."


Meditation: Awakening Our Full Aliveness - We cut off from our aliveness when we are lost in thoughts and on auto pilot. This meditation arouses a receptivity to sensation from “the inside out,” opens the awareness to sound, and then invites a full resting in receptive, dynamic presence.

Join Tara's email community, to receive exclusive updates, events, and meditations. - Get a free download of Tara’s new 10 min meditation: “Mindful Breathing: Finding Calm and Ease," - plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."


Meditation: Wakeful, Open Awareness (2019-06-19) - When we awaken our senses, we can sense in the background a wakeful openness that is our true home. This meditation guides us by first attending to the space, aliveness and awareness that fills the body, and then by sensing how interior and exterior space is continuous, and suffused with the light of awareness.

Join Tara's email community at http://eepurl.com/6YfI, to receive exclusive updates, events, and meditations. - Get a free download of Tara’s new 10 min meditation: “Mindful Breathing: Finding Calm and Ease," - plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."

Direct download: 2019-06-19-Meditation-Wakeful-Open-Awareness.mp3
Category:Guided Meditation -- posted at: 6:26pm EST

Meditation: Effortless and Wakeful Presence (2019-06-12) - Striving in meditation only creates more tension in our psyche and a solidified sense of self. This meditation invites us to awaken our senses and relax back into the presence that is always and already here. From presence we spontaneously notice and allow the changing flow of experience, and sense the openness and wakefulness of our natural awareness.

Direct download: 2019-06-12-Meditation-Effortless-Wakeful-Presence-TaraBrach.mp3
Category:Guided Meditation -- posted at: 5:24pm EST

Meditation - Breath by Breath: Relaxing with Our Life (2019-06-05) - The breath can be a powerful portal to presence. This meditation guides us in relaxing with the breath, including the breath in a body scan, and then allowing the breath to serve as an anchor when the mind gets lost in thoughts. As we settle with the breath as a home base, we find we can then open to the changing waves of experience with increasing balance, clarity and ease.

Join Tara's email community at http://eepurl.com/6YfI, to receive exclusive updates, events, and meditations.
- Get a free download of Tara’s new 10 min meditation: “Mindful Breathing: Finding Calm and Ease,"
- Plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."

Direct download: 2019-06-05-Meditation-Breath-by-Breath-TaraBrach.mp3
Category:Guided Meditation -- posted at: 6:09pm EST

Meditation: Opening to Life (2019-05-29) - This guided meditation includes a mindful body scan, and awakening all our senses to our moment to moment experience. We relax open to the presence that is unobscured by thoughts, letting life be just as it is. 

Free download of Tara's 10 min meditation:
"Mindful Breathing: Finding Calm and Ease"
when you join her email list.

Direct download: 2019-05-29-Meditation-Opening-to-Life-TaraBrach.mp3
Category:Guided Meditation -- posted at: 6:39pm EST

Meditation: RAIN on Self-Blame (2019-04-17) - One of the greatest roots of suffering is being at war with ourselves. This meditation, based on the acronym RAIN (recognize-allow-investigate-nurture), guides us in releasing the armoring of blame, and relating to our inner life with greater understanding and compassion.

For more resources on RAIN:
www.tarabrach.com/rain/.

Direct download: 2019-04-17-Meditation-RAIN-on-Self-Blame-TaraBrach.mp3
Category:Guided Meditation -- posted at: 7:31pm EST

Meditation: Choosing Living Presence - A meditation on being present with our living, breathing life (includes chanting the Om’s in community – a favorite from Tara’s Wednesday night archives).

Free download of Tara's 10 min meditation:
"Mindful Breathing: Finding Calm and Ease"
when you join her email list.


Meditation: Being Here (2019-05-01) - This practice sets the atmosphere of loving presence with a smile-down and waking up all the senses. We relax into open awareness, receptive to the breath or whatever waves of experience are calling for attention. The invitation is to rest in Hereness, fully awake in presence. The meditation ends with a short offering of blessings.

Your support enables us to continue to offer these talks and meditations freely. If you value them, I hope you will consider offering a donation at this time at www.tarabrach.com/donation/.

With gratitude and love, Tara

Direct download: 2019-05-01-Meditation-Being-Here-TaraBrach.mp3
Category:Guided Meditation -- posted at: 6:05pm EST