Full List of Guided Meditations

View the full list of guided meditations below.

Meditation	Length	Practice	Experience
Nine-minute Meditation for Unpacking Grief Through awareness and tapping into the parts of ourselves that are grieving, we’re able to transmute our suffering and the suffering of others. Use this guided Tonglen meditation to send and receive joy, connection, and a sense of relief.	9 min.	Tonglen	Intermediate
Tonglen for Troublemakers Struggling with personal relationships? Find common ground with the troublemakers of your life with this Tonglen or compassion practice.	9 min.	Tonglen	Intermediate
Round Robin: Shamata, Vipassana, and Tonglen If you can’t decide what type of practice you want to do, try a variety in this Round Robin of Shamata, Vipassana, and Tonglen with Lama Tsomo.	8 min.	Round Robin	Intermediate
Six-minute Round Robin: Shamata, Vipassana, and Tonglen A short Round Robin session with Lama Tsomo for seeing clearly, getting to the root of misperceptions, and extending compassion to ourselves and others.	6 min.	Round Robin	Intermediate
Four-minute Meditation to Increase Awareness Take four minutes as Lama Tsomo guides you to focus on the physical sensations or direct experiences that arise as you practice.	4 min.	Shamata	Beginner
Five-minute Meditation for Happiness Need a jumpstart on happiness? Join Lama Tsomo in this practice of focusing on feeling genuine joy for yourself and others.	5 min.	Sympathetic Joy	Beginner
Five-minute Round Robin: Shamata and Tonglen A short version of Calm Abiding followed by a compassion practice with Lama Tsomo.	5 min.	Round Robin	Intermediate
Three-minute Meditation to Bring Awareness to Body Ground yourself in reality through this short body scan with Lama Tsomo.	3 min.	Body Scan	Beginner
Round Robin: Shamata and Tonglen Along with Lama Tsomo, take some time to allow your thoughts to settle, then expand your compassion from that calm state of mind.	12 min.	Shamata	Intermediate
Eight-minute Meditation for Compassion Cultivate compassion and increase empathy with this Tonglen or compassion practice.	8 min.	Tonglen	Intermediate
Round Robin: Shamata and Tonglen Gain compassion through seeing clearly and feeling along with others.	11 min.	Round Robin	Intermediate
Six-minutes of Shamata for Seeing Clearly Just like a windshield, your mind needs a regular cleaning so you can see where you’re headed. Shamata can do just that. No car wash necessary.	6 min.	Shamata	Beginner
Round Robin: Shamata and Loving Kindness Join Lama Tsomo in this practice to find stability of mind, and then expand with a Loving Kindness or Metta practice to wish yourself and others wellness, safety, and ease.	9 min.	Round Robin	Intermediate
Round Robin Introduction with Shamata and Tonglen Lama Tsomo gives a brief overview of Round Robin, her way of stitching practices together. Using both Shamata and Tonglen we can learn to focus our minds for better concentration while cultivating greater compassion for ourselves and others.	9 min.	Round Robin	Intermediate
Four-minute Meditation for Tuning into Our Connection with Ourselves and Others Using the breath to ground ourselves in the present moment, we begin to tap into our true nature. This short practice will help us develop a sense of connection to others near and far, while bringing awareness to our true intention for this moment.	4 min.	The Four Boundless Qualities	Beginner
Three-minute Meditation for Tuning into Your Heart/Mind Tap into the deep intention for developing true connection with ourselves and the vast ocean. Through our hearts we can feel our shared relation and deep interconnectedness.	3 min.	Loving Kindness	Beginner
Six-minutes of Shamata Using Thoughts Learn to become an observer of your thoughts in this practice with Lama Tsomo.	6 min.	Shamata	Beginner
Ten-minute Boundless Loving Kindness (Metta) Loving Kindness is one of the Four Boundless Qualities. Use this Metta practice to tap into the pure, natural goodness of feeling warm affection for ourselves. As Lama Tsomo reminds us, this is our natural state. Metta practice can be recited as, “May I Be Safe, May I Be Well, May I Be At Peace, May I Be Joyful.”	10 min.	Loving Kindness	Beginner
Sixteen-minute Meditation for Stepping into Compassionate Joy Using this Tonglen practice, we breathe for the parts of ourselves that are feeling misunderstood and suffering. Through the compassionate heart we develop awareness, envisioning joy and sending it to ourselves and others.	16 min.	Tonglen	Intermediate
Sixteen-minute Meditation for Tuning into Wisdom through Sensation Using the grounding practice of Shamata, we focus and ultimately calm the mind. Then, Lama Tsomo guides us through a Body Scan meditation for tuning into sensation. This enables us to develop equanimity for what is, so we can move through our day with more wisdom, awareness, and ease.	16 min.	Round Robin	Intermediate
Seventeen-minute Meditation for Nurturing Happiness for the Whole Ocean Lama Tsomo begins this practice with a brief Clearing the Stale Winds Instruction, then transitions to resting in Shamata. We train our awareness to rest in the present moment and savor the stillness. Lama Tsomo then moves into a Sympathetic Joy and Happiness practice, nurturing us to cultivate joy for ourselves and the whole world.	17 min.	Round Robin	Advanced
Eighteen-minute Meditation for Cultivating Vast Self-Compassion Using visualization and tapping into the gateway of our hearts, Lama Tsomo guides us through a Tonglen meditation to cultivate a deep sense of compassion and connect with our true nature of joy.	18 min.	Tonglen	Advanced
Twenty-minute Shamata Practice with Sympathetic Joy: Coming Back to Our True Nature through Connection Lama Tsomo walks us through a brief Clearing the Stale Winds practice, reminding us of the traditional posture for meditation. Then, she moves into a Shamata meditation to help us cultivate moment-to-moment awareness. Finally, we practice Sympathetic Joy for connecting with one of the Four Boundless Qualities, helping us to develop our innate capacity for shared connection and joy. Use this practice as a mini-retreat to come back to your center and true nature.	20 min.	Round Robin	Advanced
Om Mani Padme Hum 5 Min Chant In this short, simple, yet powerful practice, Lama Tsomo shares the sacred mantra of Om Mani Padme Hum. Use this chant to generate compassion in your heart and mind for all beings.	5 min.	Chanting	Intermediate
Seven-minute Meditation for Ukraine As war rages in Ukraine, many are experiencing tremendous suffering - physical pain, despair, anger, and anxiety. Join Lama Tsomo in this Tonglen meditation practice to extend compassion— the relief of suffering — to all beings. Through this practice, we expand and deepen our innate compassion for all sentient beings.	7 min.	Tonglen	Intermediate
Sharing in Suffering with Ukraine: Twelve-minute Compassion Practice Suffering is lighter when shared. Join Lama Tsomo in this Tonglen or Compassion meditation focused on the suffering experienced by all in the War on Ukraine	12 min.	Tonglen	Beginner
Seven-minute Loving Kindness (Metta) Practice Connect with your own true essence of awareness, love, compassion, and joy in this Loving Kindness meditation with Lama Tsomo. Wish safety, freedom from suffering, and joy for yourself and all sentient beings.	7 min.	Loving Kindness	Beginner
Compassion (Tonglen) Meditation for Easing Holiday Stress Whether you're looking for comfort after a difficult holiday gathering or preparing yourself for one, you may find this special Compassion practice with Lama Tsomo helpful. We can't guarantee you a stress-free holiday season, but we can assure you that these 10 minutes will be 10 minutes well spent	10 min.	Tonglen	Beginner
Spontaneous Fulfillment of Wishes Follow along with Lama Tsomo as she chants the prayer of Spontaneous Fulfillment of Wishes which is a supplication prayer to Guru Rinpoche to avert disease, warfare, and obstacles and to grant spiritual attainments.	6 min.	Chanting	Advanced
Eight-minute Body Scan for Cultivating Mindfulness On a basic level, to be mindful is to be aware. In this short body scan meditation, you will practice mindfulness by systematically bringing your attention to each part of your body and simply noticing it. Do this meditation practice throughout the day to help bring your whole self to the present moment.	8 min.	Body Scan	Beginner
14-Minute Round Robin Practice: Shamata & Loving Kindness In this 14-minute guided meditation, Rachel Ashely will walk you through the preparation of body, speech, and mind, beginning with the 7-point posture. You will then engage in an abbreviated form of the Clearing of the Stale Winds practice, and then bring your intention into your heart-mind.	14 min.	Loving Kindness	Beginner
Four-minute Meditation for Clarity Explore reality in this introduction to Vipassana or Insight meditation with Lama Tsomo.	4 min.	Vipassana	Intermediate
Seven-minute Meditation for Increasing Understanding Flex those compassion muscles by slowly expanding to those you find difficult, or as Lama Tsomo refers to it, Tonglen (compassion practice) for Troublemakers.	7 min.	Tonglen	Intermediate
Three-minute Meditation for Peace Press pause for three minutes and take a mini-vacation of Calm Abiding with Lama Tsomo.	3 min.	Shamata	Beginner
Six-minute Meditation to Cultivate Empathy Cultivate compassion for yourself and others through this traditional practice of sending and receiving compassion.	6 min.	Tonglen	Intermediate
Three-minute Meditation for Concentration Need a quick reset for your mind? Take three minutes to focus on your breath and improve your concentration skills.	3 min.	Shamata	Beginner
Six-minute Meditation for Tranquility Join Lama Tsomo for a simple and short Shamata practice using breath as the object of focus to help us see clearly and ease anxiety.	6 min.	Shamata	Beginner
Three-Minute Shamata and Intro to Insight Meditation Dip your toes into Insight or Vipassana meditation with this short and grounding practice with Lama Tsomo.	3 min.	Shamata and Vipassana	Intermediate
Round Robin with Shamata and Tonglen Settle your mind and then focus on cultivating compassion in this Round Robin with Lama Tsomo.	8 min.	Round Robin	Intermediate
Six-minute Meditation to Increase Happiness Lama Tsomo guides us in a short Loving Kindness meditation. Take a moment to extend Loving Kindness Metta to yourself, those around you, and the world. Cultivate feelings of happiness, while letting go of fear and anxiety.	6 min.	Loving Kindness	Beginner
Clearing the Stale Energies In this short video, Lama Tsomo and her students offer a led demonstration of “Clearing the Stale Energies,” a pranayama or breath practice that helps clear the mind for a meditation session.	3 min.	Clearing the Stale Energies	Beginner
Sympathetic Joy Feeling jealous? Take a few minutes to let go of comparison and savor a shared sense of joy for others good fortunes.	8 min.	Tonglen	Beginner
Tonglen: Cultivating Compassion Press play and enjoy this seven-minute meditation from Lama Tsomo that helps cultivate compassion in the mind and heart.	8 min.	Tonglen	Beginner
Shamata with Visual Support Try an eight-minute guided meditation from Lama Tsomo that’s suitable for beginners and long-time practitioners alike. In this Shamata practice, you’ll use a visual as a method of support to help calm and train the mind.	8 min.	Shamata	Beginner
Shamata Focused on Sound Try this simple eight-minute meditation from Lama Tsomo. In this easy-to-follow Shamata session, you’ll use ambient sound as a method of support to help calm and train the mind.	8 min.	Shamata	Intermediate
Tonglen: Compassion Practice Try this longer 10-minute guided Tonglen session for a deeper exploration of this traditional compassion practice, led by Lama Tsomo.	10 min.	Tonglen	Beginner
10 Minutes of Shamata Dive into a longer session of Shamata or calm abiding with Lama Tsomo.	10 min.	Shamata	Beginner
Tonglen Struggling with meaninglessness? Try this Tonglen practice to breathe through those difficult feelings and to remember that you are not alone.	12 min.	Tonglen	Beginner
Tonglen with Lama Tsomo Tonglen is a practice of sending and receiving compassion, it is also one of the Four Boundless Qualities.	12 min.	Tonglen	Intermediate
Shamata and Sympathetic Joy! Try this shorter Round Robin to experience Shamata using breath and sensations in the body then begin exploring the Four Boundless Qualities.	13 min.	Round Robin	Intermediate
Compassion Practice for Anxiety Try this Tonglen practice to increase compassion for yourself and others when feeling burdened, pressured, or anxious.	14 min.	Tonglen	Beginner
Tonglen: Sending and Receiving Compassion In this practice, Lama Tsomo focuses on bringing compassion to the painful feeling of being misunderstood. This practice may be helpful for cultivating compassion for yourself and others when feeling misunderstood.	14 min.	Tonglen	Intermediate
Round Robin: Shamata and Tonglen After settling in with Shamata, Lama Tsomo brings compassion to the experience of being projected on with Tonglen.	15 min.	Round Robin	Intermediate
Bringing It All Together In this 15-minute session, Lama Tsomo and her students demonstrate how to put three foundational meditation practices together into a Round Robin session.	15 min.	Round Robin	Beginner
Loving Kindness Meditation Join Lama Tsomo for a guided meditation on Loving Kindness one of the Four Boundless Qualities.	15 min.	The Four Boundless Qualities	Beginner
Body Scan Guided Meditation Don’t worry if you aren’t even sure how to meditate, simply get comfortable in a seated position on the floor or in a chair, and follow Lama Tsomo’s instructions.	18 min.	Shamata	Beginner
Round Robin: Shamata and Sympathetic Joy Settle in for a session that stitches together a few different practices to cultivate stability of mind, joy and connection.	20 min.	Round Robin	Advanced
Shamata, Body Scan, Loving Kindness & Equanimity Take time to check in with a grounding body scan then expand that care to all with an Equanimity and Loving Kindness meditation.	26 min.	Round Robin	Advanced
Extended Round Robin A longer, guided meditation using a combination of foundational practices.	22 min.	Round Robin	Intermediate
Round Robin: Shamata and Loving Kindness Take some time to settle your mind in Shamata and then move to sending Loving Kindness to yourself and the world.	27 min.	Round Robin	Advanced
Shamata and Sympathetic Joy Begin with a guided meditation on Shamata and follow along as Lama Tsomo moves you into a practice of Sympathetic Joy, one of the Four Boundless Qualities.	28 min.	The Four Boundless Qualities	Intermediate
Round Robin: Shamata and Tonglen Craving a longer session? During the Shamata section of this practice, Lama Tsomo uses an image of White Tara for an object of focus. White Tara image is not required. You can use any image that creates a sense of calm and has a single point you can focus on. If you don’t have an image, you can choose a spot on the floor. Once the mind is settled, you shift focusing on compassion with plenty of time to soak it in and breathe it out.	29 min.	Round Robin	Advanced

Full List of Guided Meditations

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