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Tara Brach

Taking in the Goodness: Rumi said, “Whenever some kindness comes to you, turn that way – toward the source of kindness.” This meditation guides us to look for the source of loving and to turn in that direction. It begins with a lovingkindness practice that spreads the image of a smile into the body, then continues with a practice of seeing the goodness of ourselves and others.

Heart Meditation: Taking in the Goodness (24:08 min.)

NOTE: Tara invites you to use this 15-minute meditation to help nurture a steady and strong practice during her upcoming Introduction to Mindfulness series.
 
Mindfulness Meditation, also known as Vipassana or insight meditation, is a practice of cultivating non-judging attention to our moment-to-moment experience. We begin by gently relaxing through the body and resting attention on the breath—or another sensory anchor—allowing the mind to settle. From this grounded presence, we open to whatever arises: sensations, emotions, sounds, or thoughts, meeting each with clarity and kindness.
 
The intention is to wake up from the trance of thinking and return, again and again, to the aliveness of immediate experience. Over time, this practice helps us develop a steady heart amidst change and brings deep insight into the nature of reality.

Mindfulness Meditation—Intimacy with our Inner Life

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.

Meditation: Relaxed and Alert

These two talks explore our capacity to be tender - sensitive and responsive to ourselves and others. This capacity marks a radical evolutionary shift from a self-centered existence shaped by fear, to a life lived from the realization of our collective belonging and the preciousness of all life. The talks examine the conditioning that inclines us toward dissociation and emotional reactivity, and the practices of presence that evolve our heart and awareness.

The Revolution of Tenderness - Part 2

Meditation: Relaxing with a Smile into Living Presence (15 min) - 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. We end with a prayer that includes our own being and all beings.
 
From the meditation closing:
 
Sometimes the inquiry, “Am I dreaming?” can help to clarify both the trance and the veils that we're hiding behind and what's actually here. “Am I dreaming?” Just to sense the thoughts, stories, commentary that keeps us one step removed from this vibrant mystery that's right here. And then relax back again. Moment to moment - relaxing with the life that's right here ...this breath ...these feelings ...these sensations ...this life.
 
In these last few minutes, you might ask yourself, “Can I let go just a little bit more?” Let go of the thoughts, the veils of stories. The tension in the body - let go, relax, and let this life live through you.
 
We close by bringing attention to the heart. Offering your heart, whatever blessing, saying, or wish most resonates in this moment.
 
Sense that this world, this life, is part of your heart.
 
Offering those around you, those close to you in your life, and all beings, your blessings.
 
Your support enables us to continue to offer these talks 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: Relaxing with a Smile into Living Presence (15 min)

The Wise Heart of Radical Acceptance - When we are caught in self-judgment we forget the truth of who we are - our wholeness, awareness and love. This talk examines how we take the imperfect waves of our being personally, and become imprisoned in the trance of unworthiness, a limited and distorted reality. We then look at how the practice of radical acceptance enables us to come home to a fullness of being, and live from a growing sense of loving connectedness with all beings.

The Wise Heart of Radical Acceptance

Meditation: Relaxing Back into Presence - When we are stressed, our body and mind contract, and energetically we resist the life in the present moment. This meditation helps de-condition the stress reaction by guiding us to relax open from thoughts, relax physical tension, and gently relax back over and over into living presence.

Meditation: Relaxing Back into Presence

Intimacy with Life (Part 1) - Zen master Dōgen teaches that enlightenment is intimacy with all things. These two talks explore teachings and practices that cultivate intimacy - a liberating experience of relatedness and oneness with our living world.

Intimacy with Life - Part 1

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.

Disarming Our Hearts - Part 2: Guidance from the Bodhisattva Path

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 Philip Booth:
 
As you float now, where I held you
 and let go, remember when fear
 cramps your heart what I told you:
 lie gently and wide to the light-year
 stars, lie back, and the sea will hold you.
 
Poem: First Lesson,” by Philip Booth from Lifelines: Selected Poems 1950-1999 (Viking).

Meditation: Touching Peace

This guided meditation, grounded in the practice of Metta, invites us to awaken the heart by softening the body and quieting the mind. We begin with the simple image of a smile—opening to warmth, ease, and presence.
 
 
 
With a tender attention, we rest with breath, sensations, and sound—gently returning when the mind drifts. As we offer loving phrases like “May I feel happy” and “May I be free,” we nourish a deep sense of well-being and connection, embracing this life with compassion and an open heart.

Guided Meditation: Loving This Life - Happiness - Metta (17:05 min.)

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