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Monthlong meditation challenge

We sit to see, not to change

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on Jan 31, 2017
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Day 31: Everything belongs

on Jan 31, 2017

Today, on the last day of our challenge, Elizabeth will be lead­ing us in a pract­ice she calls “Every­thing belongs.” This is an open aware­ness pract­ice, bring­ing special attention to the open­ness of mind­ful­ness practice.

Meditate (10m 7s)

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Day 30: The four brahma-viharas

on Jan 30, 2017

Today we are working with the four brahma-viharas of metta, compass­ion, mudita, and equan­imity. We'll be work­ing with our­selves, cultiv­ating these qualities toward our­selves and our experience.

Meditate (14m 30s)

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Day 29: Open awareness

on Jan 29, 2017

Today we are sitting in an open awareness practice, bringing special attention to our intent­ions of kind­ness and gentle­ness.

Meditate (13m 44s)

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Day 28: Upekkha: Equanimity

on Jan 28, 2017

Today we are going to practice with equanimity, or upekkha. This is the practice of remain­ing stable, hold­ing others with kind­ness and compass­ion while still remain­ing balanced our­selves.

Meditate (10m 4s)

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Day 27: Walking meditation revisited

on Jan 27, 2017

Today we're going to do another practice with the body, this time in the form of a walk­ing medit­ation. This is another way in which to pract­ice the First Found­ation of Mind­ful­ness and offers a different, more energizing way to meditate.

Meditate (14m 22s)

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Day 26: Appreciative joy

on Jan 26, 2017

Today we are practicing mudita, or appreciative joy, for a friend. This is a pract­ice of open­ing up to the joy that others exp­erience. We are cultiv­ating a mind and heart that rejoices in the happiness in others.

Meditate (11m 37s)

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Day 25: Mindfulness of our thoughts

on Jan 25, 2017

Today we're going to practice with mind­ful­ness of our thoughts. This is a pract­ice in noticing what our minds are doing. Remember to be gentle with yourself!

Meditate (24m 18s)

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Day 24: General insight

on Jan 24, 2017

Today we are going to do a general insight, or mind­ful­ness practice. We will incorp­orate the practice of mind­ful­ness of body, feeling tones, and the mind's resp­onse. Also, you can make an effort to bring the heart practices to this mind­ful­ness practice.

Meditate (17m 21s)

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Day 23: Equanimity

on Jan 23, 2017

Today we are practicing the fourth of the Buddhist heart practices, equanimity. Equanimity is the cultivation of a heart that stays balanced amidst the ups and downs of experience.

Meditate (20m 21s)

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Day 22: Concentration practice

on Jan 22, 2017

Today we are going to do a concentration practice again. Concentration is a pract­ice that I personally return to daily, making it a foundation of my medi­t­ation practice. We build focus, get to know the mind, and are able to let go of the thinking mind.

Meditate (13m 29s)

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Day 21: The mind's response

on Jan 21, 2017

Today we are going to continue practicing with the Third Foundation of Mind­ful­ness. Rather than looking at the direct experience, we will focus on the mind's response in each moment by simply asking: Am I in craving, aversion, or unconscious? We will practice tuning into the way the mind is, looking at the over­all tone or mental state.

Meditate (28m 43s)

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Day 20: Compassion

on Jan 20, 2017

Today we are working with the second of the Buddhist heart practices, compassion. Compassion is bringing metta (loving-kindness) toward suffering or pain. We can work with our own pain, as well as the pain of others. Compassion is not pity or codependency. It is caring for another's or our own suffering, and simply being present with it.

Meditate (21m 37s)

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Day 19: The sensation of hearing

on Jan 20, 2017

We'll practice today with vedana. Instead of working with the body or in open awareness, we will work with the sensation of hearing. We'll notice that we are hearing and what the feeling tone of the experience is. Hearing is just another experience we can use as part of our practice.

Meditate (18m 9s)

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Day 18: Observing the mental states

on Jan 18, 2017

Today we are going to be practicing with the Third Foundation of Mind­ful­ness. We'll practice looking at the mind's response to what is occurring in our exp­er­ience. We're just observing the mental states, not trying to change or fix any­thing.

Meditate (18m 40s)

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