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Daily Reflection Sit Join us daily at 12:00 PM (Eastern) 2020 Meditating in the Time of Coronavirus The Daily Sit Categories 2020 Meditating in the Time of Coronavir... Play Video Play Video 39:05 2020 December 01: Softening up the Breath Play, change it up, create it to be comfortable. 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 39:30 2020 December 03: Orienting Attention When setting up the practice of mindfulness the instruction reads, “...set mindfulness to fore”, not your own perspective. Shift out of “your view” and into “a non-judgemental, non-self referential posture of caring attention to the experience of well benign right now, in the present moment”. Play Video Play Video 27:52 2020 December 04: Putting it All Together Where does your inclination lie? What supports settling- body, breath, heart or mind? Play Video Play Video 39:36 2020 December 07: Third Noble Truth It is possible to reduce suffering. There is hope; we are not completely hard wired! Play Video Play Video 38:59 2020 December 08: Good News! Suffering is Curable Suffering ends when we let go of holding on. Feel the release into more ease. Play Video Play Video 38:18 2020 December 10: Cultivate a Taste for Nirodha Notice suffering and see if you can let go of or soften around it. Find ways to reduce its harmful impact. Play Video Play Video 39:25 2020 December 14: The Fourth Noble Truth: Highlighting the Eight Folds Highlighting the Eight Folds of the Eight Fold Path, Which is a thorough Treatment plan to address dissatisfaction and mental suffering. Play Video Play Video 39:48 2020 December 15: The 4th Noble Truth: Living into Freedom Through the 8-Fold Path The 4th Noble Truth isn’t a list but an invitation to live into freedom by developing the 8 strands of the Noble 8-fold path. Play Video Play Video 38:39 December 17, 2020: The 8-Fold Path Folded Into Sila, Samadhi, Prajna Non-harm sets the stage, protects me and protects you. Non-harm puts the mind and heart at ease which allows meditation practice to deepen and understandings to arise! Play Video Play Video 39:04 December 21, 2020: Overview of Sila With Emphasis Upon Inquiry and Discernment Orientation is toward non-harm toward other, but also toward self. Play Video Play Video 40:50 December 22, 2020: Sila, an Ethically Attuned Heart Sila expresses itself as an ethically attuned heart that recognizes and rests in its own trustworthiness and the trustworthiness of others. Play Video Play Video 38:05 December 24, 2020: Sila Feels Good! Sila is also the practice of seeing, feelings and appreciating what is already going well. As you move through your day take notice of and appreciate the ease that comes when things run smoothly. Play Video Play Video 39:00 December 28, 2020: Exploring Speech, Both Skillful and Unskillful Taking an inventory of speech before, during and after: how is this landing? Play Video Play Video 40:01 December 29, 2020: Further Exploration of Wise Speech Wise speech, the 3rd path factor of the Noble Eightfold Path, is an expression of our commitment to truth and harmlessness. Feel free to play with wise speech this week so that it aligns with and supports your larger aspiration for freedom. Load More

Daily Reflection Sit Join us daily at 12:00 PM (Eastern) The Four Noble Truths Daily Sit Categories THE FOUR NOBLE TRUTHS Play Video Play Video 39:48 2020 December 15: The 4th Noble Truth: Living into Freedom Through the 8-Fold Path The 4th Noble Truth isn’t a list but an invitation to live into freedom by developing the 8 strands of the Noble 8-fold path. Play Video Play Video 39:25 2020 December 14: The Fourth Noble Truth: Highlighting the Eight Folds Highlighting the Eight Folds of the Eight Fold Path, Which is a thorough Treatment plan to address dissatisfaction and mental suffering. Play Video Play Video 38:18 2020 December 10: Cultivate a Taste for Nirodha Notice suffering and see if you can let go of or soften around it. Find ways to reduce its harmful impact. Play Video Play Video 38:59 2020 December 08: Good News! Suffering is Curable Suffering ends when we let go of holding on. Feel the release into more ease. Play Video Play Video 39:36 2020 December 07: Third Noble Truth It is possible to reduce suffering. There is hope; we are not completely hard wired! Play Video Play Video 27:52 2020 December 04: Putting it All Together Where does your inclination lie? What supports settling- body, breath, heart or mind? Play Video Play Video 39:30 2020 December 03: Orienting Attention When setting up the practice of mindfulness the instruction reads, “...set mindfulness to fore”, not your own perspective. Shift out of “your view” and into “a non-judgemental, non-self referential posture of caring attention to the experience of well benign right now, in the present moment”. Play Video Play Video 29:09 2020 November 27: The Second Noble Truth & the Fabled Thanksgiving Celebration Look at causal links of suffering; cause and effect. See craving, see the self rise up and go after what it wants...in the name of a lot of things, with mixed results as an end. Feel it. The gift that mindfulness offers is a path that leads out of suffering, but, as with other spiritual traditions, the path necessarily leads us through suffering, through the “dark night of the soul”, to get to the promised land of peace. Play Video Play Video 39:09 2020 November 26: The Cause of Suffering is to be Seen, Felt, and Known Can you see YOU and your preferences and reactions? Can you FEEL the push-pull-holding on around Your Preferences and the YOU that is identified with them? Can you get the subject-object relationship and the “grip” of energy that keeps this attachment alive? This dynamic is the cause of suffering. Play Video Play Video 39:42 2020 November 24: Craving as False Refuge How we flee from dukkha and run toward the promise or enchantment of sense pleasure. Play Video Play Video 39:34 2020 November 23: The Second Noble Truth Recognizing “clinging” in all of its vicissitudes; it is a deep part of our wiring. Play Video Play Video 39:39 2020 November 19: The Suffering that leads to less suffering. Whether physical, mental or emotional we need to NOTICE and FEEL the suffering that is here in order to DISCERN if it is leading to release or to more tension. Play Video Play Video 40:06 2020 November 17: Cultivating Empathy Through Moral Imagination Moving from the hard-heartedness of reactivity to tender compassion through cultivating empathy grounded in the use of our moral imagination. Play Video Play Video 39:04 2020 November 16: Make a Relationship with the Poignancy of Dukkah We’re wired to try to hold on to things that are inherently impermanent, which causes stress and suffering. Working with this Noble Truth, we hold suffering up to the light and look at it from different angles. Play Video Play Video 40:05 2020 November 12: The First Noble Truth: Seeing Dukkha We have to SEE stress, suffering, unsatisfactoriness in its physical and mental manifestations before we can do anything about it. Load More

Daily Reflection Sit Join us daily at 12:00 PM (Eastern) The Seven Factors of Awakening The Daily Sit Categories THE SEVEN FACTORS OF AWAKENING Play Video Play Video 37:39 2025 May 28: Seven Factors Review & the Factor of Equanimity The Seven Factors grow out of one another and culminate in Equanimity. As a way of working with Equanimity, it can be easier to begin by noticing when we are out of balance and play with restoring an embodied posture of mindful caring attention. Play Video Play Video 37:41 2025 May 26 : Reviewing the Balance of Equanimity Slowly, gradually, through repeated exposure, we learn to react less dramatically to more of our experience. Play Video Play Video 37:37 2025 May 21 : Cultivating Momentary Concentration with Metta We can practice bringing “kind-er eyes” to alight on different parts of the body. This awakens the body, awakens kindness, and strengthens the staying power of attention. Play Video Play Video 37:09 2025 May 19 : Tranquil Concentration Cultivating calm abiding slowly but surely. Play Video Play Video 38:30 2025 May 14 : Calm: Refuge in a World on Fire How we can slow down, notice our distress and dukkha and cultivate skillful means to comfort ourselves and find refuge in calm. Play Video Play Video 38:43 2025 May 12 : Supporting Our Cultivation of Calm by Sitting in Nature It is easy to feel calm in the midst of life all around us in the natural world. It brings ease to ourselves, invites moves towards concentration and equanimity, and is a gift that we can offer others….human and otherwise. Play Video Play Video 38:56 2025 May 07 : The Many Facets of Joy Exploring the range of ways that joy can be experienced and felt in our practice and lives, and how it can help us feel more alive. Play Video Play Video 38:36 2025 May 05 : The Singing Birds of Joy A Buddhist Way of Appreciating Joy Play Video Play Video 38:38 2024 November 27: Two considerations for working with ENERGY The first way is to assess for balance. Is energy balanced in the sweet spot of 4-6 on a 1-10 scale? The second way asks, Is energy being used to let go of the unwholesome, or to not invite the unwholesome around? AND Is energy being used to keep the wholesome around, or to invite the wholesome around? Play Video Play Video 38:06 2024 November 25: The Challenge of not Inviting the Unwholesome Around Easier said than done! This is a deep habit which can be modified, but gradually. Play Video Play Video 35:24 2024 November 20: Mindful Energy Check-ins How to use the R.A.I.N. acronym to check in with your energy and redirect mindful attention as needed or orient in the direction of wellbeing and ease. Mindful Self Care. Play Video Play Video 36:59 2024 November 18: Kindness in Effort Right Effort orients us in the direction of well-being and peace of mind. Play Video Play Video 37:39 2024 November 14: Sangha Energy! We are social creatures. And in our connection and communing with others, an energy field is created–for the better or for the worse. A concert, a protest, a parade, a political rally all create a collective energetic force field with its own particular tone or flavor. Know what collective you wish to be a part of. See which ones strengthen and brighten the heart in times of difficulty. Play Video Play Video 35:20 2024 November 11: The Significance of Balanced Energy On a 1 to 10 scale, monitoring your energy while orienting toward the 4 to 6 range. Play Video Play Video 37:45 2024 November 06: The Energy of the Wolf In all of us there is a mix of wholesome and unwholesome energies. Let’s be mindful of what energy we are feeding, and putting out into the world and directing at ourselves. Let’s leave a legacy of goodwill in our wake. Load More

Daily Reflection Sit Join us daily at 12:00 PM (Eastern) The Paramis: Sacca (Truthfulness) The Daily Sit Categories THE PARAMIS: SACCA (TRUTHFULNESS) Play Video Play Video 39:09 2023 July 31: Truthfulness and the Four Noble Truths Using the lens of mindfulness we are encouraged to see and feel and assess, for ourselves, the skillfulness of what we say, think, and do. We are invited into honesty, honest appraisal. What causes suffering; what doesn’t. What leads to happiness; what doesn’t. Play Video Play Video 38:55 2023 July 26: The Truth of the Existential Unavoidables We would rather not reflect on sickness, aging and mortality, but doing so may enhance our sense of gratitude and the preciousness of life. Play Video Play Video 38:52 2023 July 19: The Felt Sense of Truthfulness, Internally and in Relationships Being truthful feels congruent inside. It is peaceful, clear, and has a quiet strength. It is the foundation for deepening relationships. Play Video Play Video 38:46 2023 July 17: Seeing Identification and Selfing As We Practice Truthfulness Noticing when we are identified and caught in selfing can help soften and shift internal barriers to looking more honestly and truthfully at ourselves. Play Video Play Video 39:26 2023 July 12 : Truthfulness and Awareness: Two Parts of the Same Whole. Practicing truthfulness with ourselves means seeing ignorance for what it is; creating “ripples of perception” to see through our conditioning. Play Video Play Video 39:30 2023 July 10: A little White Lie - What’s the Big Deal? When we tell even well-meaning lies to our friends, it compromises our connection to them. It keeps us separate and isolated, Their view of who we are has become fuzzy, It’s as if we put a veil between us. Play Video Play Video 35:40 2023 July 05: Truthfulness As it Aligns With the Four Noble Truth Taking a closer look at the underlying causes of mental distress and the underlying causes of wellbeing. Play Video Play Video 39:53 2023 July 03: Truthfulness as Self-Honesty It takes courage to look honestly at ourselves to see and feel where and how we cause suffering. This kind of awareness creates opportunities to make course corrections.

Daily Reflection Sit Join us daily at 12:00 PM (Eastern) The Seven Factors of Awakening: Joy The Daily Sit Categories THE SEVEN FACTORS OF AWAKENING: JOY Play Video Play Video 38:39 2024 December 25: The Joy of Receiving It is a joy to receive and it is an art. Compliments are an easy way to practice and experience this joy. We all secretly want to be seen and appreciated for who we are and what we do. Notice, feel, breathe, let the compliment land, then, and only then, say “thank you” and shhhhh (finger to mouth), no buts, no qualifiers, just “thank you”. Play Video Play Video 38:00 2024 December 23: Resistance to Joy Exploring the evolutionary, societal and personal conditioning which make it challenging to arouse and sustain joy. Play Video Play Video 38:13 2024 December 18: Two Kinds of Joy – Savor the Flavor There are the everyday kinds of joy with their big and small delights and there are the quieter kinds of joy that come from meditation, from setting aside our burdens and the busyness of the day. They are to be enjoyed! Savor the flavor! Play Video Play Video 36:55 2024 December 16: Evoking Joy Appreciating and savoring small moments of joy. Play Video Play Video 38:56 2024 December 11: Joy Is Available To Us. Trust This. Be on the lookout for joy in small ordinary moments. Nurture it. Play Video Play Video 38:38 2024 December 9: Piti: The Joy That Comes from our Meditation Practice We can experience a happiness that is not dependent on pleasant vedena - the dhamma joy that comes with fully being with what is arising and passing with acceptance, non-judgment, interest, and care. Play Video Play Video 36:14 2024 December 4: Moments of Joy: On and Off the Cushion Joy is a central factor in Buddhist teachings. Joy can be experienced during formal practice, while we sit, alone and/or with a sangha. And it can arise off the cushion too, when we practice kindness, appreciation and gratitude. What brings you joy? Play Video Play Video 38:36 2024 December 2: Introducing Pitta; The 4th Awakening Factor Pitta, joy, is not dependent on any outside circumstances but instead arises from our practice and our freedom from greed and aversion. It can arise in the midst of pleasant and unpleasant conditions. We can see joy manifested in the Dalai Lama and Desmond Tutu.

Daily Reflection Sit Join us daily at 12:00 PM (Eastern) Samadhi The Daily Sit Categories SAMADHI Play Video Play Video 39:04 2021 March 01: Overview of Right Concentration Humbly acknowledging that we are beginners in this territory. Play Video Play Video 40:27 2021 March 02: Samadhi As Ajahn Sucitto reminds us, “Samadhi (concentration) is pure enjoyment.” And it’s arising is predicated on contentment, ease, and a heart resting in the goodness of living an ethically attuned life. Play Video Play Video 39:08 2021 March 08: Exploring Momentary Concentration -- Kanaka Samadhi Hummingbird Attention vs. Honey Bee Savoring Play Video Play Video 39:24 2021 March 09: Emphasizing the Importance of Tranquility Getting the heart involved early and often. Play Video Play Video 37:43 2021 March 11: The Calming, Steadying, & Soothing of Samadhi We CREATE a stable foundation and then, ADJUST the aperture of attention to Calm, Soothe, and Regulate the nervous system. This is essential for meditation practice and for daily life!!! Play Video Play Video 39:58 2021 March 15: Sammasati With sati--a soft, warm, receptive, and interested knowing presence--we arouse mindfulness which then reveals the true nature of experience and liberates the heart-mind from craving. Play Video Play Video 39:43 2021 March 16: Exploring the Move from Concentration to Mindfulness What was once a distraction now is noticed and welcomed as the next moment of experience. Play Video Play Video 38:08 2021 March 18: Right Mindfulness--Wholistic Caring Attention Mindfulness is actually a type of Attention, a holistic way of attending, that SEES, FEELS, UNDERSTANDS & RESPONDS skillfully to what is happening. Play Video Play Video 39:08 2021 March 22: Exploring the Word ‘Ardent” With Respect to Mindfulness Emphasizing ‘wholehearted’ or ‘sincere’ rather than ‘intense’ or “fierce’ Play Video Play Video 37:22 2021 March 23: The Functions of Mindfulness & Concentration Both are kinds of attention that are used as we practice mindfulness meditation. Concentration practices steady, calm & soothe. Mindfulness practices holistically attend and respond skillfully, with an eye for non-harm and wellbeing. Play Video Play Video 38:18 2021 March 25: The Meditative Moves of Mindfulness Mindfulness ---Sees, Feels, Understands and Responds Skillfully--- to what is happening in the present. Play Video Play Video 38:36 2021 March 26: Happy Anniversary! One year ago today the Daily sit was born, out of necessity, and continues today out of love. Thank you all for your practice! Play Video Play Video 38:51 2021 March 29: Bringing Clear Comprehension Into Daily Life Bringing more choice to what we do and how we do it. Play Video Play Video 40:10 2021 March 30: Re-appearance of Mindfulness Meeting the disappearance and reappearance of mindfulness with gratitude and kindness creates an inner atmosphere in the heart-mind that is pleasurable and leads to mindfulness arising with more frequency. Play Video Play Video 2021 February 25: Self-Monitoring and Recalibrating Your Level of Energy Recognizing agitation and low energy states and readjusting accordingly. Load More

Daily Reflection Sit Join us daily at 12:00 PM (Eastern) The Paramis: Panna (Wisdom) The Daily Sit Categories THE PARAMIS: PANNA (WISDOM) Play Video Play Video 13:39 2023 April 26: Wise Moments Appreciate small moments of clarity and insight; fewer bells and whistles, more appreciative moments Play Video Play Video 08:07 2023 April 24: Wisdom is not a Destination It is a path, a path of slow and gradual awakenings, ah-ha moments, understandings that lead to less stress and more ease of wellbeing. . It is conditioned in by the totality of our experience– all of the bumps in the road, all of the detours, the scraped knees, broken hearts, our tendencies toward extremes, and the many moments of feeling our way back to center. It comes from mindful reflection and discernment of what has happened, not once but many times, such that each time a piece of the puzzle of inner learning is revealed. Play Video Play Video 14:14 2023 April 19: Wisdom Grows Through Mindfulness Practice Wisdom changes how we see and relate to ourselves, each other and the world. Play Video Play Video 08:51 2023 April 17: Right View as Wisdom Practices How often is what we see and understand colored by our conditioned perceptions? The way we free ourselves, and “go beyond” our habits and conditioning, is to see ourselves, just as we are and have been. Play Video Play Video 15:06 2023 April 12: Wonder As a Doorway to Wisdom Using Valarie Kaur’s phrase “You are a part of me I do not yet know”, as a way to invite ourselves into the openness and vulnerability of wonder as we connect with all beings, including ourselves. Play Video Play Video 15:57 2023 April 10: Developing Trust in Ourselves, Our Process and the Teachings. In each letting go, from moment to moment, we are developing and deepening trust, and then wisdom more easily arises. Play Video Play Video 13:01 2023 April 05: The Source of Wisdom is a Fruit of Practice As we deepen our meditation practice we become more discerning in a felt and embodied way of our attractions and aversions and preferences. We see with greater clarity how we got caught in stories. We feel for what is harmful and orient in the direction of well-being and more skillfulness. This is one of the ways we cultivate wisdom. Play Video Play Video 14:50 2023 April 03: How We Awaken With the Parami of Wisdom Play Video Play Video 39:16 2021 April 27: Sila, Samadhi, & Panna Skillfulness, meditation or developing the heart mind, and understanding through that development - these three groupings, comprise the whole of the practice of mindfulness & bring about ease of wellbeing. Play Video Play Video 38:48 2021 April 08: The Wisdom of Pain Pain may or may not pass but it is not to be ignored. It is to be seen and cared for, as another would minister to us! Play Video Play Video 37:42 2021 April 06: From Investigation Comes Wisdom THIS kind of wisdom is born out of understandings gleaned from felt experience, not deductive reasoning. Play Video Play Video 38:26 2021 April 05: Orienting with Skillful View and Skillful Intention Setting the compass toward non-harm within and without. Play Video Play Video 38:45 2021 April 01: Mindfulness & Investigation A distinguishing characteristic of mindfulness meditation is that it investigates what is really happening by learning to SEE and FEEL from a non-judgmental posture of caring attention.

Books & Publications Through time-tested teachings and exercises, The Meditator’s Dilemma shows you how to deepen your meditation practice while cultivating ease and delight for both beginners and longtime practitioners. When practiced regularly, meditation naturally deepens self-awareness and leads to spiritual transformation. In our hyper, instant-gratification culture, however, most people miss out on those powerful outcomes because it’s hard to commit to a longterm practice. Despite the increasing popularity of mindfulness and its documented mental health benefits, the silent majority of meditators struggle to maintain a regular practice. In fact, research indicates that more than fifty percent of meditators give up on the practice. This is the elephant in the meditation room. The Meditator’s Dilemma , written by a psychologist with forty years’ experience practicing and teaching meditation, confronts this problem and its causes and provides specific, accessible techniques and exercises that greatly enhance an everyday meditation practice. Bill Morgan’s teachings and guided meditation exercises are designed to generate all-too-missing delight and enjoyment in meditation. The concept of the “holding environment,” central to a positive outcome in psychotherapy, is the raison d’etre for these techniques. In psychotherapy, the holding environment comprises the trusting, secure, empathic milieu created by the caring therapist. An indirect benefit of these techniques is the capacity to create a nurturing safe space in any relational context: with a mentor, in a conversation with a dear friend, or in a beautiful natural setting. When we are in a holding environment, we feel alive, connected, and relaxed. The Meditator’s Dilemma teaches Western meditators to cultivate an internal holding environment that results in an attitude of relaxed curiosity and exploration toward their meditation practice, leading to greater success and staying power. Read reviews and order a copy on: The Meditator's Dilemma Guided Meditations Enjoy these guided meditations from the pages of The Meditator's Dilemma as guided by Bill Morgan. Welcome Relaxing the Breath P. 52 Playfulness P. 59 Gratitude P. 69 Wonder P. 72 Warmth P. 79 Breath / Sound P. 102 Thought / Sound P. 104 Receptive Breath/Sound P. 107 Tranquility P.112 Impermanence P. 136 River Runs - P. 143 Invite Unwanted Guest P. 145 Transform Unwanted Guest P. 146 Trouble in Paradise P. 147 Observing Self P. 153 Find Self P. 154

Daily Reflection Sit Join us daily at 12:00 PM (Eastern) Sila The Daily Sit Categories SILA Play Video Play Video 38:32 2024 July 31: Guidelines for Living Well Play Video Play Video 39:56 2024 May 06: The Fourth Precept: Skillful Speech Let’s learn the ways of skillful speech by tracking HOW WE SPEAK to ourselves in the privacy of our minds and outwardly to others AND noticing THE RESULTS, THE EFFECT. This is good practice. Play Video Play Video 37:55 2024 July 28: The 5th Precept and Managing Consumption Exploring the dance between wants and needs. Play Video Play Video 38:13 2024 July 24: Further Emphasis on Managing the Inner Critic Moving story of gestalt therapist with ALS shared. Play Video Play Video 36:56 2024 May 13: Cultivating Loving Speech May your voice be an instrument of love. Learning to practice this in the face of harsh, aggressive speech. Tai Chi gives a great embodied example of how we can practice. Play Video Play Video 38:04 2024 July 22: The 4th Precept & The Inner Critic How quickly can we appreciatively Notice negative self-talk, Unhook from it, and Kindly unwind from the stress of it? Play Video Play Video 39:04 2024 April 22: Cultivating Loving Relationship as a Foundation for the 3rd Precept Practicing the Brahmaviharas can be the foundation for building deeply loving intimate relationships which protect against sensual/sexual misconduct Play Video Play Video 38:43 2024 April 24: The Kindness of a Gentle Meal Play Video Play Video 38:52 2024 June 26: Unmindful Consumption of Smartphones When did the phone become our best friend we can’t live without? When did we need PSA’s to tell us we need to not text in a movie theater, or when driving? How mindful are we when we pick up our phones? Consider deliberately creating scroll-free time in the day as well as scroll time. Play Video Play Video 37:52 2024 July 15: The 3rd Precept: Body as Temple HUMAN BODIES are fragile…they are made of organic material–flesh, bone and blood. They break, bruise, scar, hurt, ache, decay, bleed, ooze, cry, thirst, hunger, dry out, overheat, cringe, flinch, freeze in fright or cold, ingest, digest, excrete, inhale, exhale,….and only live about 70-80-90 years, if we are lucky. So we must learn to live in accord with their own unique nature and not disrespect, misuse or abuse them. Play Video Play Video 37:32 2024 June 14: THE FOUR GREAT ENDEAVORS - Putting It All Together The Four Great Endeavors teach us different ways of using energy wisely, in the service of letting go of stress and bringing forth ease of wellbeing. With these are meditative moves we can evaluate for ourselves to see if they are moving us in the direction of less suffering. Play Video Play Video 38:06 2024 July 17: Body as Temple Revisited What would change if we practiced viewing the body as temple? Play Video Play Video 37:50 2024 June 13: THE FOUR GREAT ENDEAVORS - When the Unwholesome is not Around, Don’t Invite it. Notice the sticky attachment to the unwholesome, the negativity bias,the inclination of the wandering mind to go looking for trouble. Play Video Play Video 37:20 2024 June 05: We Are What We Eat Is the body not a temple? We would not put garbage in a temple, Yet we often eat what we know to be unwholesome. Play Video Play Video 37:24 2024 June 24: Exploring Want vs. Need in Food Consumption Slow down for a few bites and feel craving as it arises. Does that add anything positive to the experience of taste? Load More

Daily Reflection Sit Join us daily at 12:00 PM (Eastern) The Paramis: Nekkhamma (Renunciation) The Daily Sit Categories THE PARAMIS: NEKKHAMMA (RENUNCIATION) Play Video Play Video 13:38 2023 March 29: Renouncing Dukkha SEE (your) unskillfulness, FEEL the dis-ease, discomfort, or harmfulness and INTERRUPT these actions/patterns not once but many times. This is how we renounce harmfulness by interrupting the habit as many times as is needed. Play Video Play Video 12:11 2023 March 22: Renouncing Negative Self-Talk 1.Notice these negative moments 2. Don’t believe them 3. Replace with kindness Play Video Play Video 12:07 2023 March 20: Renouncing Worry We all have habits that cause us distress. The longer they’ve been around the harder they are to see and to let go of. How can we begin to interrupt them, not once but many times? Each interruption slowly widdles them away and strengthens resilience in us! Play Video Play Video 18:35 2023 March 15: Renunciation of Internal Habits of Mind Many habits of mind are deeply engrained and cause suffering. Planning mind and hurrying mind are two examples used to describe how to practice ..with patience and kindness Play Video Play Video 15:03 2023 March 13: The Daniya Sutta A poetic dialogue between the Buddha and a layperson named Daniya sheds light on the practice of renunciation. Play Video Play Video 11:02 2023 March 08: Renunciation as a Process The story of my evolving relationship with sports. Play Video Play Video 09:26 2023 March 06: Renunciation is the Art of Letting Go Abandon, and if we can’t, then refrain, restrain, contain, resist---the unwholesome, the harmful, the unskillful, as much as possible so we cause the least amount of harm possible.

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 Holding Environment: Overview Daily Sit Categories THE HOLDING ENVIRONMENT: OVERVIEW Play Video Play Video 36:28 2025 December 31: A Feeling of Home We create the Holding Environment, the foundation of practice. We create a feeling of home. This is how we set up the practice. Play Video Play Video 36:55 2025 December 29: The Holding Environment as Intimate Cultivation It is far more than a technique; it is a home base and a portal. Play Video Play Video 38:29 2025 December 17: Holding Our Vulnerability When we are caught in reactive states it is often because we don’t yet know how to be with something that is difficult. Play Video Play Video 38:17 2025 December 15: Being Realistic and Kind with our Intentions and Expectations of the Practice Working with phrases to help notice and slow down patterns of striving in our meditation practice. Play Video Play Video 38:39 2025 December 10: Taking Refuge in the 4 Brahmaviharas During Winter and the Holiday Season This time of the year offers us plenty of opportunities to practice the Brahmaviharas towards others and ourselves as we navigate the winter blues and the season when we may feel pressured to perform or be jolly. Let’s light the fire of our heart minds with wisdom and empathetic love. Play Video Play Video 38:01 2025 December 03: What We are Learning about Equanimity Here are some images and metaphors that help us to explore and experience what is perhaps the most challenging of the Brahma Viharas Play Video Play Video 37:46 2025 December 01: Equanimity Enriches and Deepens the Other Brahmaviharas It brings patience to metta, steadiness and acceptance to karuna and lessening of our selves to Mudita. Play Video Play Video 39:25 2025 June 25: Working with Fear Importance of relating to fear with wisdom and compassion. Play Video Play Video 38:39 2025 June 23: The Precepts Are An Important Part of the Holding Environment Explore how the cultivation of each precept supports us on and off of the cushion. Play Video Play Video 39:54 2025 June 18: Bringing the Elements of Nature Into the Holding Environment Exploring how the elements of earth, air, fire and water can nourish and support our practice Play Video Play Video 39:58 2025 June 16: Being Refuge To take refuge is to orient our heart/minds toward what supports us in the direction of well-being. What does it mean to embody refuge? Play Video Play Video 39:38 2025 June 11: Making Space for Mindfulness Practice at Home and while Traveling Oftentimes our formal meditation practice slows down during holidays and summer vacation for most of us lay people. However, we can create temporary holding environments wherever we are. And we can always remind ourselves to breathe, ground, settle and soothe while on the go. Extending boundless love to all (ourselves included ) is the ultimate holding environment. Play Video Play Video 38:52 2025 June 09: Combining Strength and Gentleness in our Holding Environment How to wisely cultivate a strong and gentle holding space to keep our Heart/Minds open and caring, integrating new learning and awareness. Play Video Play Video 37:15 2025 June 04: Spring Cleaning and the Outer Holding Environment On the importance of creating an inviting, calming physical space to more easily and warmly engage with meditation and mindfulness practices. Play Video Play Video 38:10 2025 June 02: As We Create Our Holding Environment We Become More Intimate with Ourselves Instead of rejecting the uncomfortable parts of our experience we create a sense of home for all of ourselves. This is a foundation for our practice. Load More