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Tara Brach

The Buddha taught that one of the most powerful ways to begin meditation is by gladdening the mind—remembering what we love, resting in gratitude, and opening to the goodness that is already here. In this guided meditation, I invite you to awaken a gentle smile throughout the body and heart, allowing appreciation, ease, and spacious awareness to naturally emerge.
 
 Together we'll explore how a simple shift toward gratitude can soften habitual contraction, calm the nervous system, and reconnect us with the aliveness of the present moment. As awareness opens like the vast sky, we discover that beneath the changing flow of thoughts, emotions, and sensations is an awake, loving presence that is always here.
 
 In this meditation you'll explore:
 
 • Resting in the stillness and openness of true awareness
 • How gratitude helps settle and gladden the mind
 • Relaxing the body through the felt sense of a smile
 • Opening to spacious, embodied awareness
 • Returning from mental busyness to present-moment presence
 
Whether you're new to meditation or an experienced practitioner, this practice invites you to come home to the peace, presence, and loving awareness that is your true nature.

Meditation: Gladdening the Mind (18:31 min)

Many of us carry a deep sense that something is wrong with us—that we are not enough, not lovable, or somehow disconnected from belonging. Yet beneath these conditioned beliefs lives a natural capacity for healing, wisdom, and love.
 

 In this talk, I explore the practice of Spiritual Reparenting—bringing the qualities of mindful awareness and compassion to the wounded places within us. Through stories, reflections, and practical guidance, we discover how to meet our fears, shame, loneliness, and unmet needs with the same presence and care that every child longs to receive.
 

 Together we'll explore:
 ✨ Why feeling truly seen and loved is essential for healing and awakening
 ✨ How early wounds create patterns of separation, self-judgment, and reactivity
 ✨ The transformative question: "Where does it hurt?"
 ✨ How mindfulness and compassion help us reconnect with our deepest belonging
 ✨ Ways to offer ourselves the loving presence that allows healing to unfold naturally
 

 This talk is an invitation to move beyond the trance of separation and remember the truth of who we are: connected, awake, and held within a larger field of love. As we learn to meet ourselves with understanding and kindness, we become more able to bring that same healing presence to our relationships and to our world.
 
 
 
Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music

Spiritual Reparenting

What if the peace and presence you long for is already here—closer than you imagine?
 
In this guided meditation, we explore the practice of awakening an intimate presence with life as it is. Through mindful awareness of the body, breath, heart, and senses, we gently release habitual striving and return to the living reality of this moment. As we soften into a receptive awareness, we discover a natural spaciousness that can hold whatever arises with kindness and ease.
 
This meditation invites you to:
 ✨ Relax into embodied awareness and presence
 ✨ Cultivate a gentle, friendly attention toward your inner experience
 ✨ Sense the aliveness of the body from the inside out
 ✨ Rest in the stillness and openness of awareness itself
 ✨ Deepen trust in the loving presence that is your true nature
 
Whether you're new to meditation or a longtime practitioner, this practice offers a pathway home—to the intimacy, peace, and awake heart that are always here.
 
Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music

Meditation: Awakening an Intimate Presence (21 min)

What helps us widen our circles of care and awaken a more inclusive, compassionate heart? 
 
As we navigate political division, collective uncertainty, and personal challenges, mindful awareness and spiritual imagination can help us stay connected to love without being overwhelmed by the suffering we witness. 
 
Drawing from mindfulness, compassion practices, personal stories, and timeless wisdom teachings, Tara explores how we can move beyond fear, reactivity, and "othering" toward a deeper experience of our shared humanity. 
 
This talk is an invitation to reconnect with the truth of our belonging—to ourselves, to one another, and to the living world. When we deepen our attention and allow our hearts to be touched, we become part of weaving a more loving future. 
 
In this talk, you'll learn:
 
-How fear and stress fuel division, blame, and "othering"
 -Why opening to suffering can deepen wisdom and compassion
 -The role of mindfulness in staying present without becoming overwhelmed
 -How spiritual imagination helps us envision and create a more loving world
 -Practices for recognizing the vulnerability and goodness in others
 
 
 
Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music

Widening the Circles of Care

This guided meditation invites us to reconnect with the aliveness that is here in this very moment by bringing a kind and mindful attention through the body. Moving slowly from the crown of the head to the soles of the feet, we explore how awareness can soften habitual tension, deepen presence, and reveal the vibrant field of sensations that make up our embodied experience.
 
As we rest in receptive awareness, we discover that the body is not a problem to solve but a gateway to presence, healing, and inner freedom. Even areas that feel numb or disconnected can become doorways to greater intimacy with life when met with patience and curiosity.
 
Through mindful attention, we begin to sense the body as a living field of changing sensations—an ever-unfolding expression of awareness itself. This simple practice can help us come home to the presence, peace, and wakefulness that are always available beneath the busyness of the mind.
 
 
 
Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music

Meditation: Mindful Body Scan (10:06 min.)

Most of us know what it is like to feel emotionally reactive—hurt by others, overwhelmed by circumstances, horrified by what is unfolding in our world, betrayed by our own body, hijacked by our mind. In those moments, we can become identified with a small and vulnerable self—a victim self who feels at the mercy of forces larger than us.
 
 
 
In this talk, we will examine how we become trapped in this often unconscious pattern, personally and collectively, and how it leaves us fearful, isolated, and cut off from our natural power. We'll then explore how the wings of mindfulness and compassion can carry us beyond that trance, revealing the freedom, love, and aliveness of our true nature.
 
 
 

 
Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music

Waking Up from the Victim Trance

All true meditation guides us back to presence, and the mystery that is our source. In this guided meditation we awaken the senses, collect with the breath, and when lost in thought, practice relaxing back into the aliveness and awareness that is always here. We close with a beautiful poem from poet Danna Faulds.
 
 
 
Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music

Meditation: Relaxing Back into the Mystery (18:48 min.)

In a recent conversation on Tami Simon's podcast Insights at the Edge, Tara and Tami reflected on themes from The Courageous Heart Workbook: Choosing to Love in Perilous Times. As many know, Tami is an exceptional interviewer, and the dialogue opened into questions that feel deeply relevant for these times.
 
What does it mean to be bodhisattvas—to be awakening beings and caring beings—in a world marked by uncertainty and division? What is being asked of us now?
 
The conversation touched on the deeper meaning of courage, the relationship between spiritual practice and engagement with the world, and the ways spirituality can sometimes become a means of avoiding what most needs our attention and care. It also explored how we can actively choose love, recognize our shared basic goodness, and shift from the busyness of the mind into a more awake and connected heart.
 
It was a rich and heartfelt exploration, offering reflections and practices to support a more open, courageous, and engaged way of being in our world.
 
Pick up your copy of The Courageous Heart Workbook at your favorite bookseller, or order online here.
 
 Listen to more from Insights at the Edge with Tami Simon
 
Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music

Living with a Courageous Heart: Tami Simon in Conversation with Tara Brach

In this guided meditation, Tara invites us to discover the healing power of a listening presence—an awake and receptive awareness that allows us to come home to the aliveness of this moment. Together, we'll explore how listening deeply—to sounds, sensations, the breath, and the heart—can soften the grip of habitual thinking and reconnect us with the peace, openness, and tenderness that live beneath the surface of our busy minds.
 
 As we rest in a relaxed and alert attention, we begin to sense the simple miracle of being here. Again and again, we gently return from distraction to presence, cultivating a compassionate awareness that can hold our experience with kindness and ease. This meditation concludes with an invitation to awaken the heart's natural capacity for care, extending our wishes for well-being to ourselves and all beings.
 
Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music

Meditation: A Listening Presence | Tara Brach

Equanimity unfolds as we find a wise balance and spaciousness in the midst of this living, dying world.
 
This series reflects on four primary expressions of an awake, wise heart: lovingkindness, compassion, joy and equanimity. In each talk we explore the habitual patterning that blocks our full realization of these innate capacities, and the understandings and practices that nurture their unfolding.
 
In this talk, Tara explores how equanimity—the spacious, awake presence that can hold life just as it is—is an essential foundation for love, compassion, and joy to fully flourish. 
 
Drawing from Buddhist teachings on the Brahmaviharas, we reflect on how equanimity is not indifference or passivity, but a courageous openness that allows us to stay present with pain without hardening into blame or fear. Through stories, poetry, guided reflection, and practical meditation instruction, she invites us to discover the freedom of becoming "the ocean" that can hold all the changing waves of experience with compassion and care.
 
In this talk, you'll discover:
 
 • How equanimity creates the inner balance that allows love, compassion, and joy to mature and deepen
 • The difference between true equanimity and emotional withdrawal or indifference
 • How mindfulness and kindness help us move from reactivity into wise, compassionate presence
 • The practice of "being the ocean, not the waves" when facing fear, conflict, or uncertainty
 • How equanimity supports healing, courageous action, and a heart that is "ready for anything"
 • A guided meditation for working with difficult emotions and relationships with awareness and compassion
 
This talk is especially supportive for anyone seeking emotional balance, mindfulness, self-compassion, spiritual awakening, healing relationships, and finding peace in uncertain times.
 
Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music

Meditation: Relaxing Back into the Mystery (18:48 min.)

Lyt når som helst, hvor som helst

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