Conscious Meditation

Shamatha Medtitation (Sha-ma-ta) - "Tranquil Abiding" 

In seated stillness we aim to calm the monkey mind by exploring a single point of focus such as the breath, a mantra, visualizations, or a visual object. A meditation can range from 5 to 25 minutes, after which we take note of what our brain was not doing during that time. The more we practice the less our mind wanders. We must be patient if we are new to meditation and maintain an open heart and mind to the possibilities. Shamatha meditation promotes relaxation, inner tranquility, and sets a foundation for going deeper.

Metta Meditation  - "Loving Kindness"

In a comfortable seat, we find a single point of concentration with a focus on the heart center and Anahata chakra. We are guided to focus exclusively on creating and sharing heart prana. We begin with love for ourselves and continue expanding the awareness beyond ourselves into people in our lives. May all beings be happy, healthy, and free of suffering.  This is a great meditation for cultivating compassion toward oneself and others as it fosters empathy and a sense of interconnectedness with all beings.

Tonglen Meditation - "Offering and Accepting" 

Tonglen meditation is a Tibetan Buddhist practice that involves the exchange of suffering and happiness. Like metta meditation, it is heart based and guided from a comfortable seated position. Through guided visualizations we breathe in the suffering and pain of others and breathe out compassion and healing to them. We cultivate altruism by transforming one's own suffering into an opportunity for connection and service. 

Vispassana (vi-pa-sha-na) - Insight Meditation

From a seated and still shamatha meditation we can journey deeper into vispassana meditation where instead of a single point of focus, we direct our attention to the space between our thoughts. Once our mind is relaxed the space between our thoughts grows and our mind can pay attention to mind. The mind becomes absorbed in awareness as we let go and drop in.  We remain motionless as we watch what passes by: thoughts, feelings, physical sensations. We don't attach to any of it, we are merely a witness. Vispassana meditation often leads to profound insights and liberation from suffering. 

Forgiveness and Gratitude

Tibetan and other tantric Buddhists believe our heart is a metaphysical manifestation of Consciousness. We practice this heart opening meditation in a seated position and we visualize situations where forgiveness is needed, either to oneself or others. Forgiveness helps us let go of resentment which can have lasting negative affects on our phsycial and mental health. We aim to transform resentment into compassion. We want to turn our hearts to feelings of appreciation and gratitude. We can cultivate gratitude by reflecting on the blessings in our lives and express appreciation for the people, experiences, and opportunities we have. This meditation promotes emotional healing, resilience, and a sense of inner peace and contentment.