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Daily Reflection Sit Join us daily at 12:00 PM (Eastern) The Holding Environment: The Body THE HOLDING ENVIRONMENT: BODY Play Video Play Video 2020 November 30: Warming up the Body The body is the container for practice. With caring attention, open it up, settle into a comfortable, and establish a stable (grounded) and aligned posture. Play Video Play Video 44:58 2020 October 30: The Body You Inhabit is a Holding Environment Kindly and wisely, tend to your inner environment as though you were your guest Play Video Play Video 37:51 2020 September 10: The Physical Holding Environment: Taking Our Seat Pointers for feeling into how to support “your” body Play Video Play Video 37:55 2020 September 08: The Holding Environment: Optimizing the Conditions Make physical room and space. Play Video Play Video 38:21 2020 September 03: The Holding Environment, Dharmically Take your time. Set up the posture of the practice. Keep checking in on it. Play Video Play Video 37:40 2020 September 01: The Holding Environment a la Winnicott Attending with care, as a mother with her child. Play Video Play Video 39:35 2020 May 12: Settling Back Inviting a receptive posture in practice. Play Video Play Video 38:09 2020 May 11: Befriending the Pain We Carry In Our Bodies. SEE, FEEL, & DISCERN experientially Holding and Being Held. Play Video Play Video 40:07 2020 April 09: Befriending the Body Let go of as much tension as is possible, many times during the day. Shake it off. That is a compassionate act.

Daily Reflection Sit Join us daily at 12:00 PM (Eastern) The Holding Environment: The Mind THE HOLDING ENVIRONMENT: MIND Play Video Play Video 44:58 2020 October 30: The Body You Inhabit is a Holding Environment Kindly and wisely, tend to your inner environment as though you were your guest Play Video Play Video 39:15 2020 October 29: Our Home as Holding Environment "Inside the chaos, build a temple of love”… Rune Lazuli Can you still build a welcoming “home” in the midst of chaos? Play Video Play Video 2020 October 27: The Architecture of Your Practice If the foundation is weak, the structure is vulnerable. Setting up the body for practice and tethering to the here and now. Play Video Play Video 2020 October 26: “Geborgenheit”: Inner Well Being and Outer Protection How useful is it to be following the threads of the various energies in our outer world? Play Video Play Video 39:14 2020 October 22: The Choice to Return to the Present Moment It’s the willingness to return to the present moment that becomes the most important moment. Play Video Play Video 2020 October 20: The Job of the Meditator We arrive to meditation in our own little universe. Noticing when we slide into our “self” view and shifting back into mindful posture Play Video Play Video 2020 October 19: Thought… Not the Only Show in Town Learning how to not get pulled into the narrative that creates dis-ease. Play Video Play Video 38:52 2020 May 04: Briefly Acknowledging Afflictive Mind States No need to add aversion to the challenging moment; simply return to the present kindly. Play Video Play Video 2020 April 20: Inviting Wonder We may not be able to be ‘a bride married to amazement’, but let’s remember the ordinary miracle of being here when returning to the breath. Play Video Play Video 2020 April 16: Interest is the Mother of the Settled Mind Practicing ‘as if’ the breath were compelling. Play Video Play Video 2020 April 12: Self Compassion Reflecting on your fundamental goodness. Play Video Play Video 40:19 2020 April 11: Sati: Remembering to bring mindfulness to mind Take an ordinary mundane task and do as you normally would, then try doing it from a posture of mindful caring attention. See the difference for yourself!

Daily Reflection Sit Join us daily at 12:00 PM (Eastern) The Holding Environment: The Heart THE HOLDING ENVIRONMENT: HEART Play Video Play Video 38:48 2020 October 15: The Holding Environment: Getting a feel for the heart How does it feel inside? How can you be responsive? Explore! Be curious. Play Video Play Video 38:37 2020 October 12: The Holding Environment: Inviting Play Inviting the child within through visualization. Play Video Play Video 38:10 2020 October 08: The Holding Environment: Chanting Consider a chant to uplift the heart. Play Video Play Video 37:40 2020 October 06: The Holding Environment: The Dharmic roots of the Heart Friendliness, Compassion, Joy, Equanimity Play Video Play Video 38:02 2020 October 05: The Holding Environment: Inviting Playfulness Bringing childlike energy; ‘noodling around’. Play Video Play Video 39:11 2020 December 02: Tenderizing the Heart Kindle the ATTITUDE of kindness and care. Invite the heart into your practice, at the beginning and while you are practicing. This is the atmosphere we want to practice out of! Play Video Play Video 38:16 2020 October 01: The Holding Environment: Holding and Being Held Feel into each of these two aspects of the holding environment. What needs holding? How can we hold what needs holding? Play Video Play Video 37:13 2020 September 29: The Heart of the Holding Environment - The ground of friendliness Ahimsa, non-harm is the ground of friendliness Play Video Play Video 38:15 2020 September 28: Inviting Wonder into the Inner Holding Environment Bringing forth images of wonder from past experience Play Video Play Video 2020 September 24: The Holding Environment: The language of the heart The heart senses and communicates symbolically. What stokes the heart’s warmth, care, and kindness? Play Video Play Video 37:42 2020 September 22: Softening the Attitude and Inviting Gratitude Using memory image to invoke gratitude in meditation. Play Video Play Video 37:55 2020 September 21: The Importance of Heart in the Practice First see where we contract and not further reinforce it. Play Video Play Video 38:40 2020 September 14: Enlivening the Breath Bringing heartfelt attention to the breath Play Video Play Video 37:46 2020 July 30: Mindfulness is a Heart Training The heart regulates our interest in our world. Mindfulness meditation trains us in holding interest. Play Video Play Video 2020 July 19: Chanting Can Uplift the Heart Another way to cultivate the internal holding environment; a personal example. Load More

Daily Reflection & Sit Join us daily at 12:00 PM(Eastern) Daily Sit Categories Click on any of the squares below to dive deeper into each topic. Meditation Preparation The Holding Environment: Body The Four Noble Truths Panna Brahmaviharas The Paramis: Sila (Mortality) The Paramis: Viriya (Energy) The Paramis: Adhitthana (Resolution) The Seven Factors of Awakening: Overview The Seven Factors of Awakening: Energy The Seven Factors of Awakening: Concentration 2020 Meditating in the Time of the Coronavirus The Holding Environment: Overview The Holding Environment: Heart Sila The Three Characters of Existence: Anicca, Dukkha/Sukha, Anatta The Paramis: Overview The Paramis: Nekkhamma (Renunciation) The Paramis: Khanti (Patience) The Paramis: Metta (Lovingkindness) The Seven Factors of Awakening: Mindfulness The Seven Factors of Awakening: Joy The Seven Factors of Awakening: Equanimity The Holding Environment: Breath The Holding Environment: Mind Samadhi The Eight Worldly Winds The Paramis: Dana (Generosity) The Paramis: Panna (Wisdom) The Paramis: Sacca (Truthfulness) The Paramis: Upekkha (Equanimity) The Seven Factors of Awakening: Investigation The Five Daily Reflections The Seven Factors of Awakening: Equanimity

Daily Reflection Sit Join us daily at 12:00 PM (Eastern) The Seven Factors of Awakening: Equanimity The Daily Sit Categories THE SEVEN FACTORS OF AWAKENING: EQUANIMI... Play Video Play Video 37:09 2025 October 29: FEEL the Flexible Stability of Equanimity Each time Mindfulness “wakes up” in the middle of a story, Take a Breath—Let go of the story—Come back inside—Let the dust settle & come back to center. Repeat often. This rebalancing conditions equanimity to arise. Play Video Play Video 39:41 2025 October 27: Etymology of Equanimity in Latin and Pali Neither aloof nor overly invested. Play Video Play Video 38:48 2025 October 22: The Winds Help Our Equanimity Strengthen Seeing how the winds of change actually help us strengthen our roots, like trees. Play Video Play Video 38:46 2025 October 20: Finding Equanimity In the Midst of Uncertainty The gift of not knowing. Strengthening our ability to be steady no matter what arises. Play Video Play Video 37:07 2025 October 15: Equanimity: Growing Sea Legs Equanimity is best entrained in stormy seas! Play Video Play Video 37:48 2025 October 13: First Step Toward Equanimity Don’t step on things, or reject ,or turn away. Play Video Play Video 39:38 2025 October 08: Equanimity: Feeling More, Not Less How equanimity adds wisdom and builds on and expands on Metta, Karuna and Mudita Play Video Play Video 38:06 2025 October 06: Equanimity in the Midst of Turbulence We can’t control the winds but our practice and training teach us how to adjust our sails. Play Video Play Video 39:10 2025 October 01: The Holding Environment and the Brahmaviharas Weaving the BVs into our inner holding environment, with special attention to equanimity, our focus for the next month. Play Video Play Video 39:02 2025 March 31 : Shifting Out of the Good/Bad Binary Seeing that all human beings have the potential, in any moment, to act from greed, hatred and delusion, or from wisdom and compassion. Can we take responsibility for our unskillful actions and learn from them, and deepen our commitment to non-harm? Play Video Play Video 38:20 2025 March 26 : A Prayer of Equanimity This meditation is shared as a support for reflection Play Video Play Video 37:25 2025 March 24 : Supports We Can Use to Orient Ourselves Towards Equanimity With an example of how equanimity can hold us when we are feeling less than perfect. Play Video Play Video 39:10 2025 March 19 : Making Equanimity Manageable Exploring small ways we encounter equanimity in or everyday lives and appreciating how we are already cultivating equanimity alone and together. Play Video Play Video 38:50 2025 March 17 : Equanimity as a Relationship of Wisdom Equanimity knows that the nature of all conditioned phenomena is the same, which allows us to be less attached to how things are moment to moment. We can learn from noticing our resistance to how things are. Play Video Play Video 38:15 2025 March 12 : Equanimity is a Felt Experience Recognizing when equanimity is there and when it’s not so we can be mindful of it, celebrate it, or practice “ground, breathe, settle, soothe’ to balance. Load More

Daily Reflection Sit Join us daily at 12:00 PM (Eastern) The Paramis: Adhitthana (Resolution) The Daily Sit Categories THE PARAMIS: ADHITTHANA (RESOULTION) Play Video Play Video 39:26 2023 August 30: Resolve to Take Care of Your Wellbeing What would it be like to pause in the middle of your day and notice, to drop in and notice what it feels inside? Check in on the BODY, on what it's doing, on its BREATHING, on the MIND, on what it's thinking, and on the HEART, on the attitude of attention. Then, adjust accordingly... letting go of stress and bringing about ease. Play Video Play Video 36:56 2023 August 29: Resolve to More Fully Inhabit the Present Moment Make magic out of the ordinary. Play Video Play Video 38:34 2023 August 23: The Parami of Resolve Invites us to Consider Our Intention in the Practice Remembering that our practice helps us be with the inherent groundlessness and instability of being alive in this world. Noticing when we demand and expect that the practice give us certainty or solid ground. Play Video Play Video 39:12 2023 August 21: Benefits of Resolve and Ordinary Moments of “Enlightenment” Appreciating the gradual blossoming of the fruits of our resolve to stay with the practice and the ordinary moments of a bit lighter, freer, more content that arise. Play Video Play Video 39:26 2023 August 16: Resolve to Watch Over Your Wellbeing CHECK IN, many times a day, and see what and how you are doing and how it feels inside: in the BODY, in its BREATHING, in the attitude of HEART and the attention of the MIND. LET GO of whatever stress is possible and ORIENT towards wellbeing. Play Video Play Video 39:30 2023 August 14: Articulating a Specific Micro-Resolution Take a 12-second pause several times each day. Play Video Play Video 39:25 2023 August 09: Resolve is a Matter of the Heart & Mind For today, what small move can you make to support your wellbeing? Nothing grand. Consider actually doing something or not doing something in support of your wellbeing. Play Video Play Video 38:21 2023 August 07: The Parami of Resolve Resolve is not a club we beat ourselves with, it is a post-it note reminding us what is too important to forget. Play Video Play Video 38:03 2023 August 02: Right View Identifies the Causes of Distress and the Causes of Wellbeing Right Resolve moves us then in the direction of wellbeing.

Daily Reflection Sit Join us daily at 12:30 PM (Eastern) Brahmaviharas The Daily Sit Categories BRAHMAVIHARAS Play Video Play Video 37:35 2025 November 26: The Joy of Being Alive There are no ordinary moments. Play Video Play Video 36:37 2025 November 24: Ordinary Joy Do not ask your children to strive for extraordinary lives. Help them instead to find the wonder and marvel of an ordinary life…. Play Video Play Video 38:20 2025 November 19: Inner Compassion Supports Outer Compassion Just as I am vulnerable, so are all beings. Play Video Play Video 38:26 2025 November 17: Inner Compassion How are we treating ourselves in the privacy of our minds & bodies? Play Video Play Video 38:43 2025 November 12: Revisiting Metta Practice being a little kinder. Play Video Play Video 38:10 2025 November 10: Bringing Goodwill Into Daily Life Learn to practice metta in real time–at the coffee shop, the grocery store, while walking a city street, driving or riding the train or bus. Offer folks wishes of goodwill. Be creative. Give the mind something useful to focus on. Play Video Play Video 38:34 2025 November 05: On the Job Training: The Brahmaviharas at Work We humans are living in an ideal situation with enough joy and sorrow to condition the heart. Play Video Play Video 39:01 2025 November 03: Rotating Between Brahmaviharas Trusting your discernment to choose the appropriate heart quality needed. Play Video Play Video 38:41 2025 September 29: What Brings YOU Joy? Noticing and recognising wholesome pleasant feeling tones that arise from direct experience with the senses. Paying attention to that as a way to orient towards gladness and joy. Play Video Play Video 37:39 2025 September 24: Sensing Mudita To prime the pump of mudita, look to the senses to find joy! Play Video Play Video 37:42 2025 September 22: The Practice of Arousing Joy Co-creating small uplifting moments of connection. Play Video Play Video 38:22 2025 September 17: Misunderstandings of the Truth of How Things Are False (frequently unconscious) understandings of self and abundance, or lack thereof, are barriers to joy. Practice can help us to uncover the truth, and open our hearts. Play Video Play Video 38:34 2025 September 15:Joy on Retreat How joy rises from letting our hearts be nurtured. Play Video Play Video 38:19 2025 September 10: The Discipline of Joy It has been said that to help the heart feel joy, we need a discipline of kindness. Play Video Play Video 37:51 2025 September 08: Mindfulness and Mudita Mindfulness helps us notice both the things we can appreciate and the blocks we may temporarily experience when wanting to cultivate appreciation. Load More

Daily Reflection Sit Join us daily at 12:00 PM (Eastern) The Seven Factors of Awakening: Investigation The Daily Sit Categories THE SEVEN FACTORS OF AWAKENING: INVESTIG... Play Video Play Video 35:44 2024 October 30: Mindful Investigation One of the most important investigations is investigating the mind–the habits of our thinking, and their effect on us. Through this we see that every thought has a physical correlate and here in the physicality we can unwind from the stress of negative thoughts. Play Video Play Video 37:47 2024 October 28: Investigating Process Not Content Mindful investigation helps us to see the way we cause trouble for ourselves, how we keep reinforcing thoughts and feelings that don’t feel good. Play Video Play Video 39:06 2024 August 7 : The Physical Holding Environment The importance of having an inviting, relaxing, inspiring place to meditate using the principles of the inner holding environment. Play Video Play Video 38:59 2024 October 23: Investigation and Beginner’s Mind Taking a beginner’s mind approach to exploring the structure of mind and our direct experience as a way of noticing and setting aside our habitual ways of thinking about rather than being with and looking deeply into the nature of our experience. Play Video Play Video 38:21 2024 October 21: Investigation of the Heart It takes practice to see how the Heart and Mind work as one. Mindfulness always orients us in the direction of the Heart. Play Video Play Video 39:05 2024 October 16: Investigation: Come and See for Yourself Connection between ‘Ehipasiko” and investigation, and exploring ways that the capacity for investigation naturally comes and goes in our practice, as it requires some sustained energy, concentration and mindfulness. Play Video Play Video 37:49 2024 October 14: See the Details of Our Experience Investigation asks us to be mindful of details. It takes an effort and an intention to get close to our experience. Play Video Play Video 37:49 2024 October 9: Mindful Investigation When our personal preferences and judgments are put aside, a less encumbered posture of caring attention can come forward, and out of this view, attention can see and feel more clearly whatever is going on right now. Investigation begins with this kind of careful caring attention to the present moment. Play Video Play Video 38:23 2024 October 7: Introducing Investigation: Dharma Pacaya How it differs from investigation in its Western context; exploration of impermanence.

Daily Reflection Sit Join us daily at 12:00 PM (Eastern) The Seven Factors of Awakening: Calm The Daily Sit Categories THE SEVEN FACTORS OF AWAKENING: CALM/TRA... Play Video Play Video 38:03 2025 January 29: Feel for the Ease amidst the Dis-ease When pain threatens to take over our meditation practice or any moment, it is good to deliberately bring attention to the places that are not in distress and rest attention on the ease amidst the dis-ease. This calms the nervous system. Ease is often found in places that generally fall under the radar of awareness or attention—earlobes, cheeks, lips, elbows, fingernails, behind the knee, etc. Play Video Play Video 37:52 2025 January 27: Review of Calm Continue to explore and discover what brings calm forward in your direct experience. Play Video Play Video 37:40 2025 January 22: Growing Arms That Can Calm & Soothe We might take our cues from newborn parents & caregivers whose smiles, coos, touch, warmth of skin, breath, and heartbeat all signal that the baby is safe enough to settle into calm. Let’s do that with all of the unsettled energy inside, and soothe ourselves into calm. Play Video Play Video 36:22 2025 January 20: Calm in the Midst of Things Watching the fish swimming in the aquarium without agitation or overly controlling. Play Video Play Video 38:44 2025 January 15: Ground, Breathe, Calm, Settle, Soothe These words are felt-experience coordinates that can NAVIGATE us back to a steadier, calmer place. Play Video Play Video 32:52 2025 January 13: Using Creative Imagery to Arouse Calm Bring to mind times when you have been most relaxed and at ease. Play Video Play Video 37:22 2025 January 08: The Art of Calming Down There are many ways of calming down. Setting up the Holding Environment and numerous breath practices including the “box breath”. Play Video Play Video 38:03 2025 January 06: Introducing the Awakening Factor of Calm How it is indispensable and why it is challenging to cultivate. Play Video Play Video 39:42 2025 January 01: Gratitude and Joy Exploring how gratitude can be an accessible doorway to experience joy.