Heart Haven Meditations

This is part of a series of short awakening practices that I will be posting over the next few weeks. They can be used in the morning, at bedtime, or on the spot in the course of your day. They build on each other, so you can listen consecutively, but if there is one in particular that speaks to you, feel free to stick with it. Based on the teachings of Adyashanti, they can be used alone or as a companion to his audio series, The 30-Day Wake Up Challenge, or his book, The Direct Way: 30 Practices to Evoke Awakening. In some cases, the meditations are also loosely inspired by the teachings of Andrew Holecek, Pema Chodron, and Eckhart Tolle. I hope you enjoy.Support the showHost: Tess CallahanSubstack: Writers at the WellInterview Podcast: Writers at the WellMeditations on Insight TimerMeditations on YouTubeTess's novels: https://tesscallahan.com/Music: Christopher Lloyd Clarke.Audio Editing: Eric Fischer of Audi-Refined.com By tapping "like" and "follow" you help others find the show. Thank you for listening!DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening. The views expressed in this podcast may not be those of the host or the management.

This is part of a series of short awakening practices that I will be posting over the next few weeks. They can be used in the morning, at bedtime, or on the spot in the course of your day. They build on each other, so you can listen consecutively, but if there is one in particular that speaks to you, feel free to stick with it. Based on the teachings of Adyashanti, they can be used alone or as a companion to his audio series, The 30-Day Wake Up Challenge, or his book, The Direct Way: 30 Practices to Evoke Awakening. In some cases, the meditations are also loosely inspired by the teachings of Andrew Holecek, Pema Chodron, and Eckhart Tolle. I hope you enjoy.Support the showHost: Tess CallahanSubstack: Writers at the WellInterview Podcast: Writers at the WellMeditations on Insight TimerMeditations on YouTubeTess's novels: https://tesscallahan.com/Music: Christopher Lloyd Clarke.Audio Editing: Eric Fischer of Audi-Refined.com By tapping "like" and "follow" you help others find the show. Thank you for listening!DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening. The views expressed in this podcast may not be those of the host or the management.

This is part of a series of short awakening practices that I will be posting over the next few weeks. They can be used in the morning, at bedtime, or on the spot in the course of your day. They build on each other, so you can listen consecutively, but if there is one in particular that speaks to you, feel free to stick with it. Loosely based on the teachings of Adyashanti, they can be used alone or as a companion to his audio series, The 30-Day Wake Up Challenge, or his book, The Direct Way: 30 Practices to Evoke Awakening. In some cases, the meditations are also loosely inspired by the teachings of Andrew Holecek and Pema Chodron. I hope you enjoy.Support the showHost: Tess CallahanSubstack: Writers at the WellInterview Podcast: Writers at the WellMeditations on Insight TimerMeditations on YouTubeTess's novels: https://tesscallahan.com/Music: Christopher Lloyd Clarke.Audio Editing: Eric Fischer of Audi-Refined.com By tapping "like" and "follow" you help others find the show. Thank you for listening!DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening. The views expressed in this podcast may not be those of the host or the management.

This is part of a series of short awakening practices that I will be posting over the next few weeks. They can be used in the morning, at bedtime, or on the spot in the course of your day. They build on each other, so you can listen consecutively, but if there is one in particular that speaks to you, feel free to stick with it. Loosely based on the teachings of Adyashanti, they can be used alone or as a companion to his audio series, The 30-Day Wake Up Challenge, or his book, The Direct Way: 30 Practices to Evoke Awakening. In some cases, the meditations are also loosely inspired by the teachings of Andrew Holecek and Pema Chodron. I hope you enjoy.Support the showHost: Tess CallahanSubstack: Writers at the WellInterview Podcast: Writers at the WellMeditations on Insight TimerMeditations on YouTubeTess's novels: https://tesscallahan.com/Music: Christopher Lloyd Clarke.Audio Editing: Eric Fischer of Audi-Refined.com By tapping "like" and "follow" you help others find the show. Thank you for listening!DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening. The views expressed in this podcast may not be those of the host or the management.

This is part of a series of short awakening practices that I will be posting over the next few weeks. They can be used in the morning, at bedtime, or on the spot in the course of your day. They build on each other, so you can listen consecutively, but if there is one in particular that speaks to you, feel free to stick with it. Loosely based on the teachings of Adyashanti, they can be used alone or as a companion to his audio series, The 30-Day Wake Up Challenge, or his book, The Direct Way: 30 Practices to Evoke Awakening. In some cases, the meditations are also loosely inspired by the teachings of Andrew Holecek and Pema Chodron. I hope you enjoy.Support the showHost: Tess CallahanSubstack: Writers at the WellInterview Podcast: Writers at the WellMeditations on Insight TimerMeditations on YouTubeTess's novels: https://tesscallahan.com/Music: Christopher Lloyd Clarke.Audio Editing: Eric Fischer of Audi-Refined.com By tapping "like" and "follow" you help others find the show. Thank you for listening!DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening. The views expressed in this podcast may not be those of the host or the management.

This is part of a series of short awakening practices that I will be posting over the next few weeks. They can be used in the morning, at bedtime, or on the spot in the course of your day. They build on each other, so you can listen consecutively, but if there is one in particular that speaks to you, feel free to stick with it. Loosely based on the teachings of Adyashanti, they can be used alone or as a companion to his audio series, The 30-Day Wake Up Challenge, or his book, The Direct Way: 30 Practices to Evoke Awakening. In some cases, the meditations are also loosely inspired by the teachings of Andrew Holecek and Pema Chodron. I hope you enjoy.Support the showHost: Tess CallahanSubstack: Writers at the WellInterview Podcast: Writers at the WellMeditations on Insight TimerMeditations on YouTubeTess's novels: https://tesscallahan.com/Music: Christopher Lloyd Clarke.Audio Editing: Eric Fischer of Audi-Refined.com By tapping "like" and "follow" you help others find the show. Thank you for listening!DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening. The views expressed in this podcast may not be those of the host or the management.

This is part of a series of awakening practices that I will be posting over the next few weeks. They can be used in the morning, at bedtime, or on the spot in the course of your day. They build on each other, so you can listen consecutively, but if there is one in particular that speaks to you, feel free to stick with it. Loosely based on the teachings of Adyashanti, they can be used alone or as a companion to his audio series, The 30-Day Wake Up Challenge, or his book, The Direct Way: 30 Practices to Evoke Awakening. In some cases, the meditations are also loosely inspired by the teachings of Andrew Holecek and Pema Chodron. I hope you enjoy.Support the showHost: Tess CallahanSubstack: Writers at the WellInterview Podcast: Writers at the WellMeditations on Insight TimerMeditations on YouTubeTess's novels: https://tesscallahan.com/Music: Christopher Lloyd Clarke.Audio Editing: Eric Fischer of Audi-Refined.com By tapping "like" and "follow" you help others find the show. Thank you for listening!DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening. The views expressed in this podcast may not be those of the host or the management.

This is an introduction to a series of short practical meditations I will be posting over the next few weeks. They can be used in the morning, at bedtime, or on the spot in the course of your day. They build on each other, so you can listen consecutively, but if there is one in particular that speaks to you, feel free to stick with it. Loosely based on the teachings of Adyashanti, they can be used alone or as a companion to his audio series, The 30-Day Wake Up Challenge, or his book, The Direct Way: 30 Practices to Evoke Awakening. In some cases, the meditations are also loosely inspired by the teachings of Andrew Holecek and Pema Chodron. I hope you enjoy.Music and audio editing by Eric Fischer of Audi-Refined.com.Support the showHost: Tess CallahanSubstack: Writers at the WellInterview Podcast: Writers at the WellMeditations on Insight TimerMeditations on YouTubeTess's novels: https://tesscallahan.com/Music: Christopher Lloyd Clarke.Audio Editing: Eric Fischer of Audi-Refined.com By tapping "like" and "follow" you help others find the show. Thank you for listening!DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening. The views expressed in this podcast may not be those of the host or the management.

Internationally renowned speaker, physician, and author Dr. Samra Zafar speaks with Tess about her new book Unconditional: Break Through Past Limits to Transform Your Future, which explores breaking free from old conditioning and embracing self-acceptance. She shares her journey from an abusive marriage to building a better life, emphasizing the importance of meditation, visualization, and unlearning. Zafar highlights the concept of "parts work" therapy to understand and heal different aspects of oneself. She stresses the significance of solitude, self-compassion, and community in personal growth. Zafar also underscores the power of self-trust, mentorship, and the courage to pursue dreams, despite fear, to achieve unconditional self-acceptance.Dr. Zafar has been recognized among the Top 100 Most Powerful Women in Canada and the Top 25 Canadian Immigrants. Her memoir A Good Wife: Escaping the Life I Never Chose, was a national bestseller. She is the founder and executive director of Brave Beginnings, a national charity that provides mentorship to women who have escaped abuse. Her work has impacted millions and has been featured in national and global media. Samra Zafar's speaking portfolio includes four successful TEDx Talks and many leading organizations around the world. You can find out more about her work at: www.samrazafar.com. Samra's huge heart and depth of wisdom are evident in this fascinating conversation. Enjoy!Support the showHost: Tess CallahanSubstack: Writers at the WellInterview Podcast: Writers at the WellMeditations on Insight TimerMeditations on YouTubeTess's novels: https://tesscallahan.com/Music: Christopher Lloyd Clarke.Audio Editing: Eric Fischer of Audi-Refined.com By tapping "like" and "follow" you help others find the show. Thank you for listening!DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening. The views expressed in this podcast may not be those of the host or the management.

In moments of personal or collective anxiety it is easy to feel thrown. This meditation offers an opportunity to cultivate calm clarity through attuning to your heart. Life requires us to walk through many portals, some more challenging than others. Hard times allow us to discover who we are, to find our mettle. This meditation invites you to open to whatever life presents you in this moment, to feel the weather in your heart, to be curious. When we allow the inner waters to become still, we find the clarity we need to respond to life with wisdom and agency. The track begins with a 6-minute introduction. The meditation starts at 06:20. Enjoy!Music by Christopher Lloyd Clarke.Audio editing by Eric FIscher of Audi-Refined.com.Support the showHost: Tess CallahanSubstack: Writers at the WellInterview Podcast: Writers at the WellMeditations on Insight TimerMeditations on YouTubeTess's novels: https://tesscallahan.com/Music: Christopher Lloyd Clarke.Audio Editing: Eric Fischer of Audi-Refined.com By tapping "like" and "follow" you help others find the show. Thank you for listening!DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening. The views expressed in this podcast may not be those of the host or the management.

Award-winning novelist, teacher, and podcaster Manda Scott talks with Tess Callahan about her shamanic spiritual practice, her new Thrutopian novel ANY HUMAN POWER, and her highly acclaimed podcast Accidental Gods. Tess and Manda discuss dreams, visions, and the liminal states between waking, sleeping, life, and death. Manda encourages writers to create new narratives that will pave the way to the systematic changes our world needs.Best known for the Boudica: Dreaming series, Manda's previous novels have been short-listed for the Orange Prize, the Edgar, Wilbur Smith and Saltire Awards, and won the McIllvanney Prize. Her latest novel, Any Human Power, is a mytho-political thriller which lays out a Thrutopian roadmap to a flourishing future we'd be proud to leave to forthcoming generations. With degrees in veterinary medicine and a Masters in Regenerative Economics, Manda Scott hails from Scotland and now lives in England with her wife and podcast co-creator, Faith Tilleray. Explore these links to learn more about Manda's writing, her podcast, and her Thrutopian Master Class for writers.Manda Scott's Website: https://mandascott.co.uk/Accidental Gods Podcast: https://accidentalgods.life/. Thrutopian Master Class: https://thrutopia.life/Support the showHost: Tess CallahanSubstack: Writers at the WellInterview Podcast: Writers at the WellMeditations on Insight TimerMeditations on YouTubeTess's novels: https://tesscallahan.com/Music: Christopher Lloyd Clarke.Audio Editing: Eric Fischer of Audi-Refined.com By tapping "like" and "follow" you help others find the show. Thank you for listening!DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening. The views expressed in this podcast may not be those of the host or the management.

Novelist, screenwriter, and founder of LA Writers' Lab Alan Watt tells host Tess Callahan his extraordinary experience of recovering a childhood memory through meditation. This memory from infancy, preverbal and terrifying, had already begun to surface through the writing of his novel, Diamond Dogs. Watt asserts that the desire to write is connected to the desire to evolve. He first began meditating decades ago to help with insomnia. His practice calmed his nervous system, lessened anxiety, and helped him sleep. With his mind stabilized, the repressed memory was able to surface and be healed. In spirituality and in writing, Watt is all about inquiry. In this interview, he encourages you to give yourself permission to write, to exorcise whatever within you wants to be freed, to be clear on your boundaries, and to release limiting beliefs about yourself and the world. A brilliant teacher, Alan talks about bringing a sense of trust and mutual respect into his online courses, and discusses the challenge of balancing teaching and writing. Alan Watt is an L.A. Times best-selling author, screenwriter, and consultant to Hollywood writers and producers. He has won awards for his novel Diamond Dogs and his feature film "Eddie, Kill the President." His popular books on writing include The 90-Day Novel, The 90-Day Memoir, The 90-Day Screenplay, and The 90-Day Rewrite. Alan is the Founder and Creative Director of L.A. Writers' Lab, where he teaches online workshops to writers throughout the world. Support the showHost: Tess CallahanSubstack: Writers at the WellInterview Podcast: Writers at the WellMeditations on Insight TimerMeditations on YouTubeTess's novels: https://tesscallahan.com/Music: Christopher Lloyd Clarke.Audio Editing: Eric Fischer of Audi-Refined.com By tapping "like" and "follow" you help others find the show. Thank you for listening!DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening.

Drawing from ancient wisdom traditions and inspired by Ram Dass, this timeless meditation invites you to bathe in liquid love, release sadness and loneliness from your heart, and become an instrument for peace, light, and love. The meditation begins with a relaxing body scan before focusing on the heart. You are invited to visualize a wisdom figure whose heart connects to yours. This being lovingly receives any old energies and patterns you wish to let go of. The meditation ends with a lovingkindenss practice. Relax and enjoy this gentle alchemical experience. Music by Christopher Lloyd Clarke.Audio editing by Eric FIscher of Audi-Refined.com.Support the showHost: Tess CallahanSubstack: Writers at the WellInterview Podcast: Writers at the WellMeditations on Insight TimerMeditations on YouTubeTess's novels: https://tesscallahan.com/Music: Christopher Lloyd Clarke.Audio Editing: Eric Fischer of Audi-Refined.com By tapping "like" and "follow" you help others find the show. Thank you for listening!DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening.

Friends, this episode is a departure from my usual offerings. I will return to meditations and occasional interviews after my mini book tour, but today I'm talking about my novel DAWNLAND, and what IT has to do with meditation, particularly the question: Do we sometimes meditate by accident? And if so, what's happening there? Inadvertent meditation might seem like an oxymoron.  We usually associate meditation with intention and focus. Even devotion. But I think there are moments when life meditates us. And the more we practice, the more we open ourselves for this to happen spontaneously. The characters in DAWNLAND don't meditate in a traditional sense, but they each have their own way of connecting inwardly. I describe examples in case they resonate with you. This talk invites you to relax your grip on "solving" and "fixing," to be radically open to the silences that emerge in your day, to notice when life meditates you. Savoring those moments, even for a breath, allows a sense of spaciousness to seep into your mind and your body, a spaciousness that allows the responses you need in any given moment to arise on its own. Thanks for listening!You can find DAWNLAND at Bookshop.org, Amazon or Audible.Audio by the magnificent Eric Fisher of audio-refined.com.Support the Show.Tess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/Thank you for listening !DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening.

Creativity flows when our hearts and minds are open, and tightens when we grasp onto particular ideas of outcome. It tends to hide from us when we take ourselves too seriously. Lightness of spirit is key. "Lila" is a Hindu term that has many layers. It describes the effortless play between the relative world and the absolute. Lila manifests when when fullness, unable to contain itself, spills over into creation. This episode includes a 7-minute talk about creativity that alludes to Carl Jung's method of Active Imagination and the benefits of paying attention to our dreams. If you wish to skip over the talk, the meditation begins at about 7:40. Relax, enjoy, and have fun!Music & audio engineering by the fabulous Eric Fischer: audio-refined.comSupport the Show.Tess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/Thank you for listening !DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening.

Open awareness is a non-referential meditation, meaning you don't use any reference point such as the breath or the body to keep your mind focused. Those focal points are useful as first, but as you progress, they can hold you back. In open awareness, your attention rests with everything that's happening. To this end, you meditate with your eyes gently open. Normally our eyes are trained to focus on a single object. Here, you softly take in everything in your field of vision simultaneously, particularly the periphery, the way you might gaze at a wide expanse of ocean. In this way, you go beyond sitting in mindfulness to expand your meditation to embrace your daily life. The practice of openness can feel challenging at first because our minds are so habituated to contracting—around our problems, our storylines, our ideas—but the more you practice, the more you realize that openness is actually your natural state, and contraction is the source of suffering. Openness is the key to your freedom.This meditation is partly inspired by one offered in the book REVERSE MEDITATIONS by Andrew Holecek. Relax and enjoy!Music & audio engineering by the fabulous Eric Fischer: audio-refined.comSupport the Show.Tess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/Thank you for listening !DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening.

Join novelist, essayist, and canoe adventurer Mar'ce Merrell as she unpacks her spiritual and creative toolbox, sharing how she uses meditation to move through stuck places in life and on the page. Mar'ce describes the steppingstones of her journey from the moment her therapist first suggested meditation to a literal “breakthrough” experience at an MBSR (Mindfulness Based Stress Reduction) Retreat with Jon Kabat-Zinn and Saki Santorelli at Mount Madonna Center. The breakthrough encouraged her to “show up for herself” in radical ways. She undertook an Outward Bound Woman of Courage Canoe trip, during which she wrote a prophetic letter to her future self. Mar'ce's spiritual and creative explorations then took her to Greece, where she participated in a GoodWorld Journeys Writing Salon taught by George Saunders and Mary Karr—another life-changing experience. In the course of the interview, we discuss George Saunders' story "Victory Lap," and how the surrendering of old beliefs has been a through-line of Mar'ce's journey. Finally, Mar'ce describes some of her extraordinary life-and-death moments in the canoe, how she learned to work with water and not against it, and how her life has unfolded in the gap between the impossible and the possible. Mar'ce is the author of the novel Wicked Sweet, a Barnes & Noble Best Summer Read pick for Young Adults. Her stories and essays include: “Water Calls, Water Holds” (Embrace Your Divine Flow), "Architecture as Reconciliation" (Fold Magazine), and "Variations in a Living Thing" (Hags on Fire Magazine). She holds an MFA from Sierra Nevada College and lives in Ghost Lake, Canada, where she “writes to observe and record the natural world and the wilderness in our minds.” Mar'ce currently facilitates online creative writing circles or “Nests” whose participants hail from all over the world. Mar'ce is on Instagram. You can find out more about her work and her mentorship at www.marcemerrell.com. Support the Show.Tess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/Thank you for listening !DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening.

This is a shorter version of Episode 71 "Tranquil Ocean Shamatha," with a bit less instruction. Shamatha or “peaceful abiding” helps stabilize the mind by cultivating a steady awareness of the object of meditation, in this case, the breath. You can do the same practice using alternative anchors such as bodily sensations or sounds. Staying present  to an anchor provides scaffolding or training wheels to help keep your mind focused. Over time, practicing Shamatha meditation steadies you inwardly.  You learn to calmly witness your thoughts without being triggered by them. Eventually, this leads to a natural decrease in unhelpful thoughts. Very freeing! This meditation is partly inspired by one offered in the book REVERSE MEDITATIONS by Andrew Holecek. Relax and enjoy!Music & audio engineering by Eric Fischer: audio-refined.comSupport the showTess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/Thank you for listening !DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening.

 Shamatha, which means “peaceful abiding” or “tranquility," is the foundational meditation of Buddhist practice. It helps stabilize the mind by cultivating a steady awareness of the object of meditation, in this case, the breath. You can do the same practice using alternative anchors such as bodily sensations or sounds. Staying present  to an anchor provides scaffolding or training wheels to help keep your mind focused. Once you become proficient at Shamatha, you no longer need an object of meditation. Meditating without an anchor or reference point is known as Open Awareness. Over time, practicing Shamatha meditation steadies you inwardly.  You learn to calmly witness your thoughts without being triggered by them. Eventually, this leads to a natural decrease in unhelpful thoughts. Very freeing! This meditation is partly inspired by one offered in the book REVERSE MEDITATIONS by Andrew Holecek. Relax and enjoy!Music & audio engineering by Eric Fischer: audio-refined.comPhoto by Jordan SterankaSupport the showTess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/Thank you for listening !DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening.

Lovingkindness, also known as "metta," is a Buddhist practice of cultivating good will and positive regard toward yourself and others. The practice invites us to expand the good will of our hearts to reach ever widening circles, extending to loved ones, neutral acquaintances, difficult people, animals, and the planet itself. A longer version of this meditation can be found under the title "Lovingkindness Deep Immersion." Whether done on the meditation pillow or spontaneously in the course of a day, metta has been shown to decrease stress and anxiety and increase compassion for oneself and others. It is a powerful life affirming practice. Relax and enjoy. Music by Christopher Lloyd Clarke. Photo by Christian De Stradis.Support the showTess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/Thank you for listening !DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening.

Join sculptor and poet Don Freas, author of In-Between: Creativity Set Free and Swallowing the World: New and Selected Poems, in a rich exploration of the relationship between meditation and creativity. Don describes how his practice of Liangong, a form of Qigong, deepens his somatic awareness in the studio and in life. He explains how his process of journaling, partly inspired by Robert A. Johnson's book Inner Work: Using Dreams and Active Imagination for Personal Growth, has deepened self-inquiry, and thereby, self-compassion. Don lets us in on his decades-long conversation with an inner wisdom figure he calls Sophie, a voice who regularly encourages his intuition and questions him when he goes off track. He describes Sophie as “a voice from the long history of humanity, or of the universe.” Don shares insights gained from many sources, including spiritual teacher Byron Katie, physicist David Bohm, Jungian analyst Robert A. Johnson, and Akashic Records teacher Linda Howe. Don takes us on a deep dive into the “material meditation” of making art. “When you look back,” he says, “your own accrued shape appears in the spaces between the things you've fashioned.”Don holds an MFA in Poetry from Bennington College and lives in Olympia, Washington, where an upcoming exhibit of his sculpture will take place at Childhood's End Art Gallery. Visit www.DonFreas.com to learn more and follow Don on instagram@donfreas and FaceBook@donfreas.Audio Engineering by: https://www.audio-refined.com/Music by Christopher Lloyd Clarke. Support the showTess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/Thank you for listening !DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening.

Metta is a Buddhist practice of cultivating good will and positive regard toward yourself and others. A Pali word, metta means lovingkindness. The practice invites us to expand the good will of our hearts to reach ever widening circles, extending to loved ones, neutral acquaintances, difficult people, animals, and the planet itself. Whether done on the meditation pillow or spontaneously in the course of a day, metta has been shown to decrease stress and anxiety and increase compassion for oneself and others. It is a powerful life affirming practice. Music by Christopher Lloyd Clarke. Photo by Michael Held. Support the showTess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/Thank you for listening !DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening.

A rerecorded, remastered version of Episode 41, this guided visualization is based on a near-death experience described by Carl Jung in his memoir Memories, Dreams, and Reflections. Jung experienced this vision as he hung on the edge of death after a heart attack. Following a brief relaxation exercise, you will be guided through this vision as if you are experiencing it for yourself. Feel free to replace the particularities of this vision with your own and let it unfold as it wishes. This meditation is a deep dive to be undertaken with care. If you have a history of schizophrenia or psychotic disorder, consult with your doctor before using this meditation. Relax and enjoy and the journey!Music by Christopher Lloyd Clarke.Photo by Nacho Rochon.Audio engineering by Eric Fischer.Support the showTess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/Thank you for listening !DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening.

Inspired by the work of Carl Jung, this practice of cultivating a "waking dream" helps you to access the wisdom of your subconscious. In Jungian psychology, this technique is called “Active Imagination." Episode 6 of this podcast offers a similar version of this guided visualization with different music. Jung recorded his waking visions in his extraordinary illustrated journal, The Red Book. His meditative technique was recreated by MJ Dorian on his podcast Creative Codex. For deeper instruction, read "Inner Work: Using Dreams and Active Imagination for Personal Growth" by Robert A. Johnson. This meditation is a deep dive to be undertaken with care. If you have a history of schizophrenia or psychotic disorder, consult with your doctor before using this meditation. Relax and enjoy. Tess Callahan, Ed.M., MFA, is a certified Mindfulness Meditation teacher and author of the novels APRIL & OLIVER and (forthcoming) DAWNLAND. She invites you to attune to your own creative powers through intimate inner listening. Her meditations draw from wisdom traditions, modern science, and teachers such as Adyashanti, Tara Brach, Pema Chodron, Andrew Holecek, Carl Jung, Byron Katie, Thomas Merton, and Jack Kornfield. You can find her novel writing at: https://tesscallahan.com/.   Music Credit: Christopher Lloyd Clarke.Audio Engineer: Eric Fischer.Photo: Kenneth Kuan.Support the showTess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/Thank you for listening !DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening.

This is the 3rd of three progressive meditations inspired by Dr. Patrick MacManaway's book Cultivating Your Light Body. It builds on the strength and stability developed in the first and second practices. Here, we continue cultivating heart-centered awareness in a cycle of witnessing, blessing, and renewal, and we take the further step of using these qualities to restore right relationship to current challenging issues in our lives. We restore a healthy relationship in the pathways of energy that connect us to other people, places, and times. This practice can be demanding on your energy and attention, particularly if it is new to you, so please be gentle with yourself, and create time to practice when your energy and attention are good, and your time is spacious. Regular use and practice will allow you to remain increasingly heart-centered when contemplating and renewing your relationship with stressful or distracting issues. Over time, you'll find that the radiant blessing and renewal of the heart opens you to the possibility of miracles. Tess Callahan, Ed.M., MFA, is a certified Mindfulness Meditation teacher and author of the novels APRIL & OLIVER and (forthcoming) DAWNLAND. She invites you to attune to your own creative powers through intimate inner listening. Her meditations draw from wisdom traditions, modern science, and teachers such as Adyashanti, Tara Brach, Pema Chodron, Andrew Holecek, Carl Jung, Byron Katie, Thomas Merton, and Jack Kornfield. You can find her novel writing at: https://tesscallahan.com/.  Inspiration: https://patrickmacmanaway.com/Music: Christopher Lloyd Clarke.Audio Engineer: Eric Fischer of audio-refined.comPhoto: Todd Trapani.Support the showTess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/Thank you for listening !DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening.

 This is the 2nd of three progressive meditations that build on each other, though each can also be done separately. They are inspired by practices taught by Dr. Patrick MacManaway in his book Cultivating Your Light Body. In this meditation we develop our awareness of heart-centered consciousness to include our primary alignment, the center spindle, or vertical axis of our personal globe of consciousness and intelligence, connecting those parts of us that belong to the realms above and below, these energies align and center themselves in our heart, and when in alignment and dynamic balance, keep us both clearly connected and presently engaged in the world. Once heart-centered, clearly aligned, and conscious of self to the edge of self, the practice uses a cycle of witness and blessing to specifically heal and renew patterns of trauma and displacement that we may be holding within or around us. With use, this practice has great benefit in helping us heal, and in keeping us healthy. Tess Callahan, Ed.M., MFA, is a certified Mindfulness Meditation teacher and author of the novels APRIL & OLIVER and (forthcoming) DAWNLAND. She invites you to attune to your own creative powers through intimate inner listening. Her meditations draw from wisdom traditions, modern science, and teachers such as Adyashanti, Tara Brach, Pema Chodron, Andrew Holecek, Carl Jung, Byron Katie, Thomas Merton, and Jack Kornfield. You can find her novel writing at: https://tesscallahan.com/.  Inspiration: https://patrickmacmanaway.com/Music: Christopher Lloyd Clarke.Audio Engineer: Eric Fischer of audio-refined.comPhoto: Todd TrapaniSupport the showTess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/Thank you for listening !DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening.

This is the first of three progressive meditations that build on each other, though each can be done separately. Inspired by a practice taught by Dr. Patrick MacManaway in his book Cultivating Your Light Body, this initial meditation is simple and introductory in nature, but subtle and profound in effect. It is designed to guide your awareness toward the heart, and then to bring your awareness within the heart. From this point of source radiance, the practice then expands and integrates your awareness of self throughout your body and into your personal energetic space around you. It's designed to refresh, renew, and balance your core energies, your feelings, and your thoughts, leaving you in state of vibrant balance and creative potential. Results deepen with practice. Relax and enjoy!Inspiration: https://patrickmacmanaway.com/Music: Christopher Lloyd ClarkeAudio Engineer: Eric Fischer of audio-refined.comPhoto: Todd TrapaniSupport the showTess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/Thank you for listening !DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening.

Inspired by Byron Katie, Al-Anon, and 12-Step, these simple affirmations encourage a fresh rewiring of old conditioning. Making the quality of your consciousness your highest priority is the most life-changing action you can take. Moment to moment, are you on autopilot or responding with intention and presence? The more we stop wasting energy trying to control others, the more personal agency is available to us, offering greater clarity and autonomy over our choices and habits. We stand in our own sovereignty--a powerful place to be.Music: Christopher Lloyd Clarke.Audio Engineer: Eric Fischer of audio-refined.com.Photo: Jason Hogan.Support the showTess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/Thank you for listening !DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening.

It's easy to forget who we really are, to rush through life without pausing to experience our true essence. Yet when we take this pause, we gain clarity, groundedness, and wisdom from which to respond to life wisely rather than reactively. Eckhart Tolle uses the phrases “Little Me” and "Deep I" to distinguish the part of you that runs around on the surface of life from the timeless presence at the core of your being. This guided visualization leads you down a hall of sheer silken rainbow veils that gently peel away the outer trappings of life and lead you to the doorway of your true self. Enjoy this journey to the truth of who you are. Music: "Intention II" by Six MissingAudio Engineer: Eric Fischer of audio-refined.comPhoto by Robert KatzkiSupport the showTess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/Thank you for listening !DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening.

Slip into sleep bathed in the golden light of gratitude. Collect and savor three small moments from your day. Studies show that a simple practice of gratitude can improve well-being, increase resilience, strengthen relationships, and reduce stress and depression. Plus, it's a sweet way to drift off to sleep! Relax and enjoy.Music: "Lovingkindness" by Six MissingAudio Engineer: Eric Fischer of audio-refinedPhoto by Kate Stone MathesonSupport the showTess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/Thank you for listening .

This luminous Yoga Nidra  practice invites your body into deep restorative sleep while your mind, like a night-blooming flower, opens to formless awareness. Based on a similar meditation offered by Swami Jnaneshvara Bharati, this includes a complete body relaxation, 61-point exercise, and ascending breath practice. Yoga Nidra deepens meditation and unhooks the neuro-conditioning that keeps you stuck. Studies show regular practice alleviates stress, PTSD and improves wellbeing.Music: Christopher Lloyd ClarkeAudio Engineer: Eric Fischer of audio-refined. com Photo: Lucas MarcominiSupport the showTess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/Thank you for listening .

Studies show that a practice of gratitude greatly enhances overall wellbeing. This talk offers a simple on-the-spot way to  bring yourself into a state of grace, of flow, of alignment, whenever you need it in the midst of your day. I learned this technique from a teacher named Patrick MacManaway, and I heartily encourage you to give it a try. It is surprisingly powerful!Inspiration: Patrick MacManaway: https://patrickmacmanaway.com/Music: "When the Trees Sleep" by Six Missing: https://www.sixmissing.com/Audio Engineer: Eric Fischer: https://www.audio-refined.com/Photo by Rosie Kerr.Support the showTess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/Thank you for listening .

Friends, I'm taking a short break from posting meditations as I work on a deadline for my novel, DAWNLAND, due out next year. During this hiatus, I will post short talks from time to time when the spirit arises, inspired by whatever I happen to be grappling with at the moment. I wish you well.Music by Christopher Lloyd Clarke. Photo by Mario Dobelmann.Audio Engineering by Eric Fischer.Support the showTess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/Thank you for listening .

Friends, I'm on a little break from posting meditations while I finish edits on my forthcoming novel, Dawnland, but will post talks from time to time. This short encouragement offers a simple way to check in with your heart as you endeavor to process difficult events in the world or in your life. I invite you to be gentle with the movements of your heart. Be kind to yourself.Music by Christopher Lloyd Clarke. Photo by Thomas Mossholder.Audio Engineering by Eric Fischer of https://www.audio-refined.comSupport the showTess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/Thank you for listening .

Friends, I'm taking a short break from posting meditations as I work on a deadline for my novel, Dawnland, due out next year. During this hiatus, I will post short talks from time to time when the spirit arises, mostly inspired by whatever I happen to be grappling with at the moment. If there's something you'd like me to talk about, feel free to reach out. Keep in mind that I'm not an expert on anything, just a fellow human who wishes you well.Music by Christopher Lloyd Clarke. Photo by Mario Dobelmann.Tess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/

This morning prayer invites you to delight in your human existence and to freely call out for divine assistance. It is based on a Tibetan Buddhist daily practice called "Nectar of the Path" taught by Yongey Mingyur Rinpoche. It includes The Four Thoughts, Refuge & Bodhichitta, and Guru Yoga. In some cases, I have put the prayers into my own words to make them relatable to a non-buddhist. The original text is available through Tergar.org. Music: Christopher Lloyd Clarke.Photo: Nick Fewings.Tess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/

This guided visualization invites you to call to mind a wisdom figure or spiritual guide, to merge your heart with theirs, and together to take wing over the many landscapes of the planet for a soaring experience of expansiveness and gratitude. Bless the land, bless others, and bless yourself in this journey of intimate connection.Music by Christopher Lloyd Clarke.Photo by Alex Wigan.Tess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/

Inspired by Adyashanti's book "Guided Meditations" this compliments the earlier "Pure Potentiality" & "Divine Ground" meditations. Using a background of Tibetan om chanting, it is designed to evoke awareness of the divine ground of your being as it emerges into form with each breath you take. If you like this meditation, I highly recommend Adyashanti's books. He has been an important teacher for me. I wish you a full heart and grounded spirit.Music: Christopher Lloyd Clarke.Photo: Josh Hild.Tess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/

This is a shorter version of my meditation "Pure Potentiality" inspired by Adyashanti's audiobook, "Guided Meditations." Recorded during a group meditation, it is designed to evoke awareness of the divine ground of your being, which Adyashanti calls the "unknown self." If you like this meditation, I highly recommend his books and teachings.Music by Christopher LLoyd Clarke.Photo by Luis Graterol.Tess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/

Based on a practice taught by Dr. Patrick MacManaway, this meditation attunes you to the magnetic field of your heart, which not only envelops every cell of your body but has been shown by sensitive magnetometers to extend out in all directions into the space around you. It influences your environment and those around you. Through meditative stillness, you can experience this energy field, bless it with your love, and bring greater coherence to your life. Music by Christopher Lloyd ClarkeTess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/

Based on the teachings of Tibetan Buddhist monk Pema Chödrön, this meditation builds your capacity to cultivate stability and foster a friendly relationship with your mind. It uses breath, posture, and mindful awareness to strengthen your inner stability and wellbeing. I highly recommend all of Pema Chodron's books. Relax and enjoy.Music by Christopher Lloyd Clark | Photo by Abhijeet GouravTess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/

Based on a meditation in Adyashanti's "Guided Meditations," this offering evokes heart connection, restoration, and remembrance of who you are. Adya says "redemptive love comes from the dark womb of the unknown and flows into the core of our being as redemptive grace." He invites us to meet all life, all sorrow, with love. The key to this meditation is to relax into a receptive mode. Simply let the words wash through you, restoring you to wholeness.Music: C. Lloyd ClarkePhoto: Davide CantelliTess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/

This meditation offers guided spiritual hygiene to purify your heart and mind for sleep, followed by the setting of an intention for a lucid dream, and ending with a 21-breath sequence to help you drop off to sleep effortlessly. Inspired by lucid dreaming teacher Andrew Holecek, the combined practices do not guarantee lucidity on the first try, but over time they will cultivate deep restorative sleep and greater lucidity in life and in sleep. Music: Christopher Lloyd Clarke.Tess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/

Indra's Net is a Buddhist metaphor for the interconnectedness of the universe, or what modern physics might call the quantum field. Alan Watts said: “Imagine a multidimensional spider's web in the early morning covered with dewdrops. And every dewdrop contains the reflection of all the other dewdrops. And so ad infinitum." Meditating on Indra's Net reminds us of our unity with each other and all of creation. Let yourself bask in this deep connection.Music by Christopher Lloyd Clarke.Photo by Thomas Bishop.Tess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/

This practice transforms the corrosive aspects of worry into healing energy for you and the person you worry about. It is useful when you feel helpless to relieve their pain, and invites you to notice your projections around it. The practice can be used to offer healing energy to a family member, friend, stranger, pet, landscape, or the planet itself. Drawing from the teachings of Adyashanti, the key is to radically trust the other's journey as well as your own.Music by Christopher Lloyd Clarke.Photo by Nathan Dumiao.Tess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/

This simple meditation is designed to spread love within and around you. Relax into this healing experience. Enjoy.Music by Christopher Lloyd Clarke.Photo by Jamie Street.Tess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/

In the Tibetan Buddhist practice of Tonglen, “taking and sending,” you visualize taking in the pain of another on the in-breath and sending out healing energy on the out-breath. The process deepens your heart, widens your circle of compassion, and frees you from the mire of pity. You cultivate love, and begin to access the open dimension of your being. This meditation emulates the style of Tonglen taught by Pema Chödrön.11hz alpha wave music by Nature's Eye.Photo by Lahiru SupunchandraTess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/

This meditation is inspired by one in Adyashanti's audiobook, "Guided Meditations." Using a Tibetan singing bowl and gentle words, it is designed to evoke awareness of the divine ground of your being, which Adyashanti calls "pure potentiality" or the "unknown self." If you like this meditaion, I highly recommend his books. He has been an important teacher for me. I wish you a calm mind and an awakened heart.Music by Christopher Lloyd Clarke. Tess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/

This track includes a 2-minute introduction followed by a meditation on your intimate connection to the Earth and your part in the unfolding consciousness of the planet. It includes a quote from Eckhart Tolle adapted from the 12th-century mystic Ibn Arabi. When challenges arise, it's useful to remember your connection to the greater fabric of life. Relax and enjoy.Music by Christopher Lloyd Clark | Photo by Joseph Barrientos.Tess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/

Let your heart bloom with life. This healing meditation is inspired by the poetry of Rainer Maria Rilke. It invites you to feel more alive today than yesterday and to never forget that you are a divine being waking up in this lifetime. The lines from Rilke are translated by Joanna Macy. Relax into the healing theta binaural beats. Enjoy.Music by Christopher Lloyd ClarkeTess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/

This guided visualization is based on a near-death experience described by Carl Jung in his memoir Memories, Dreams, and Reflections. Jung experienced this vision as he hung on the edge of death after a heart attack. Following a brief relaxation exercise, you will be guided through Jung's vision as if you are experiencing it for yourself. Feel free to replace the particularities of his vision with your own and let it unfold as it wishes. Tess on Insight TimerTess on YouTubeTess's novels: https://tesscallahan.com/