Full List of Guided Meditations
View the full list of guided meditations below.
| Meditation | Length | Practice | Experience |
|---|---|---|---|
Three-minute Meditation for Tuning into Your Heart/MindTap 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 ThoughtsLearn to become an observer of your thoughts in this practice with Lama Tsomo. |
6 min. | Shamata | Beginner |
Tonglen for TroublemakersStruggling 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 TonglenIf 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 TonglenA 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 AwarenessTake 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 HappinessNeed 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 TonglenA 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 BodyGround yourself in reality through this short body scan with Lama Tsomo. |
3 min. | Body Scan | Beginner |
Round Robin: Shamata and TonglenAlong 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 CompassionCultivate compassion and increase empathy with this Tonglen or compassion practice. |
8 min. | Tonglen | Intermediate |
Round Robin: Shamata and TonglenGain compassion through seeing clearly and feeling along with others. |
11 min. | Round Robin | Intermediate |
Six-minutes of Shamata for Seeing ClearlyJust 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 KindnessJoin 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 TonglenLama 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 OthersUsing 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 |
Four-minute Meditation for ClarityExplore reality in this introduction to Vipassana or Insight meditation with Lama Tsomo. |
4 min. | Vipassana | Intermediate |
Nine-minute Meditation for Unpacking GriefThrough 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 |
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 JoyUsing 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 SensationUsing 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 OceanLama 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-CompassionUsing 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 ConnectionLama 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 ChantIn 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 UkraineAs 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 PracticeSuffering 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) PracticeConnect 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 StressWhether 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 WishesFollow 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 MindfulnessOn 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. |
8.00 min. | Body Scan | Beginner |
Seven-minute Meditation for Increasing UnderstandingFlex 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 PeacePress pause for three minutes and take a mini-vacation of Calm Abiding with Lama Tsomo. |
3 min. | Shamata | Beginner |
Six-minute Meditation to Cultivate EmpathyCultivate compassion for yourself and others through this traditional practice of sending and receiving compassion. |
6 min. | Tonglen | Intermediate |
Three-minute Meditation for ConcentrationNeed 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 TranquilityJoin 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 MeditationDip 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 TonglenSettle 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 HappinessLama 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 EnergiesIn 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 JoyFeeling 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 CompassionPress 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 SupportTry 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 SoundTry 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 PracticeTry 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 ShamataDive into a longer session of Shamata or calm abiding with Lama Tsomo. |
10 min. | Shamata | Beginner |
TonglenStruggling 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 TsomoTonglen 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 AnxietyTry this Tonglen practice to increase compassion for yourself and others when feeling burdened, pressured, or anxious. |
14 min. | Tonglen | Beginner |
Tonglen: Sending and Receiving CompassionIn 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 TonglenAfter 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 TogetherIn 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 MeditationJoin 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 MeditationDon’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 JoySettle 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 & EquanimityTake 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 RobinA longer, guided meditation using a combination of foundational practices. |
22 min. | Round Robin | Intermediate |
Round Robin: Shamata and Loving KindnessTake 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 JoyBegin 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 TonglenCraving 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 |
