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Resource Library

Guided Meditations

These guided meditations recorded by Dr. Joe Loizzo are meant to support all four horizons of contemplative learning and meditative practice that make up the gradual path to freedom and happiness taught in the Nalanda tradition. These are the same horizons of learning and practice covered in Nalanda offerings, including one-time meditations, Fall and Spring classes, Winter and Summer retreats and the Four Year Program in Sustainable Happiness.

The four horizons on the gradual path are opened by four meditation techniques that power the "wheels" of contemplative study and practice: the body wheel of deep mindfulness for personal healing; the speech wheel of mind-clearing for social healing; the mind wheel of role-modeling imagery for cultural healing; and the bliss wheel of sublimation for natural healing.

These guided meditations correspond to the "contemplative experiments" in Dr. Loizzo's textbook for the Four Year Program, Sustainable Happiness: The Mind Science of Well-Being, Altruism and Inspiration.

Note: If you are new to meditation and yoga, we strongly advise that you get some live instruction before trying to meditate or practice yoga on your own. If this is impossible, you can set up an initial interview or extended tutorial by phone. To schedule an interview, contact us.

 

I. The Body Wheel: Mindfulness and Personal Healing

Body of Light: Mindfulness of the Breathing Body

Covers the basic mindfulness of the body as taught in the Indo-Tibetan tradition, starting with mindfulness of the breath, moving through mindfulness of the breathing body, and culminating in contemplating the breath-body of light. [mp3, 18:16 min]

Body Awareness Meditation

Covers the art of focusing mindfulness on the living, breathing body by combining mindfulness of the breath with scanning the whole body in real time. [mp3, 47:08 min]

Balanced Sensitivity: Mindfulness of Sensation

Reviews body mindfulness and expands it to include mindful awareness of the raw feel of living in a sensitive body-mind that experiences the full range of sensations from more or less pleasant, through indifferent, neutral or numb, to more or less painful.
[mp3, 31:11 min]

Deep Mindfulness: Mindfulness of the Primal Mind

Reviews body mindfulness and balanced sensitivity and then opens up to include the normally unconscious flow of pure awareness which lies deep below the surface contents of thoughts, images and emotions, as the wellspring and primal process of mind.
[mp3, 22:46 min]

Radical Acceptance: Mindfulness of All Experience

Reviews the three basic scopes of mindfulness—of the breathing body, raw sensation and the primal mind—then, based on that triple foundation, opens up to embrace thoughts, mental images, and emotions, within a complete mindfulness practice that brings mindful clarity and calm to all aspects of our minds and lives.
[mp3, 20:49 min]

Brief Mindfulness: Breath Awareness for Daily Life

Covers mindfulness of the breathing body, cultivating the "body of light," and using mindfulness of the breath as a way to tap into clarity and calm in the midst of everyday life. [mp3, 10:55 min]

Brief Fourfold Mindfulness Meditation
Covers the four progressive scopes of mindfulness: mindfulness of the breathing body; mindfulness of sensation; mindfulness of mind; and all-inclusive mindfulness. [mp3, 15:15 min]


II. The Speech Wheel: Compassion and Social Healing

Equanimity: Feeling Equal Empathy for All

Introduces the basic practice of clearing the mind: releasing the grip clinging, prejudice and aversion put on our social life and bringing equal attention and empathy to all our interactions, whether with loved ones, strangers or opponents. [mp3, 35:37 min]

Open-Mindedness: Exposing and Clearing the Reactive Self

Introduces the art of contemplative self-analysis, which traces our stress-reactive bias and habits to their root—our traumatic self-constructs and self-protective instincts—then works to expose and clear these blocks to unbiased awareness and radical open-mindedness. [mp3, 22:42 min]

Building Compassion: Reversing the Flow of Give and Take

Covers the art of building unconditional love and universal compassion, by adopting all beings as part of our family of life and reversing the self-centered flow of give and take by taking care and giving love to all life, one interaction at a time. [mp3, 37:24 min]

Compassionate Openness: Engaging the Proactive Self

Covers the final step in the art of clearing the mind for social engagement: learning to shift our childhood reactive sense of self to a mature self based on the impartial awareness of radical open-mindedness and the team spirit of unconditional love, care, joy and equanimity. [mp3, 31:17 min]

Open Mind, Warm Heart: Clearing the Mind for Social Life

Covers the path of positive social engagement through clearing the mind of the reactive childhood self and fostering a proactive parenting self through building tolerance of others' distress and exercising our natural social emotions of love, care, joy and equanimity. [mp3, 12:58 min]

 

III. The Mind Wheel: Role-Modeling Imagery and
Cultural Healing

Note: the meditations offered in this section are meant to be practiced in the context of a congenial mentoring bond, established by a contractual rite of consecration called an initiation or empowerment. Although these introductory practices are widely and openly taught for self-healing and contemplative learning, if you have not yet entered into such a bond we strongly advise you try these only as liberal arts experiments, and seek qualified mentors if you want to pursue an ongoing practice.

 

Role-Modeling Imagery: Invoking the Healing Mentor
Covers the sevenfold practice of accessing our full potential through identifying healing ideals and bonding with others who model ways of being we choose to emulate. This particular visualization based on the traditional Indo-Tibetan practice of the Healing Mentor, Bhaishajyaguru, involves role-modeling imagery, affirmation and vase breathing. It is widely used to foster self-healing and wellbeing by all schools of Tibetan Buddhism.
[mp3, 36:20]

Brief Role-Modeling: Invoking the Healing Mentor Within

This brief visualization covers the sevenfold practice of accessing our full potential through identifying healing ideals and bonding with others who model healthier ways of being. Based on the traditional Indo-Tibetan practice of the Healing Mentor, Bhaishajyaguru, it involves role-modeling imagery and affirmation. [mp3, 14:09]

Brief Role-Modeling: Finding the Healing Mother Within

This brief role-modeling visualization is based on the traditional Indo-Tibetan practice of the Healing Mother, White Tara. It condenses the sevenfold practice of accessing the pure awareness, energy and chemistry we need be act as our own healing mother, and closes with a brief taste of gentle abdominal breath-holding. [mp3, 11:26 min]

Inner Role-Modeling: Embodying the Healing Mother

This role-modeling visualization is based on the traditional Indo-Tibetan practice of the Healing Mother, White Tara. It utilizes the sevenfold practice of accessing the pure awareness, energy and chemistry we need be act as our own healing mother, and closes with a gentle abdominal breath-holding.
[mp3, 30:55 min]

Brief Role-Modeling Imagery of the Ideal Healer
Covers the sevenfold practice of accessing our full potential through identifying healing ideals and bonding with others who model ways of being we choose to emulate. [mp3, 23:48 min]

The Art of Recreating Life: Becoming Sheer Brilliance

Introduces the art of revising our traumatic story of life into a heroic narrative of inspired self-creation, by replacing the basic facts of death, development and life with the creative acts of selfless clarity, joyful creativity and embodied altruism. It is based on the traditional Indo-Tibetan practice of Sheer Brilliance, Manjushri, who personifies our human genius for blissful openness.
[mp3, 27:53 min]

Brief Art of Recreating Life: Becoming the Wisdom Mother

Distills in brief the art of revising our traumatic life story into a heroic narrative of altruistic self-creation, by converting the basic facts of death, development and life into selfless clarity, joyful creativity and altruistic embodiment. It is based on the traditional Indo-Tibetan practice of the Wisdom Mother, Prajnaparamita, who personifies our human genius for ecstatic clarity.
[mp3, 19:41 min]

Role-Modeling Imagery of the Ideal Healer

Covers the sevenfold practice of accessing our full potential through identifying healing ideals and bonding with others who model ways of being we choose to emulate. This version of role-modeling practice is for those of you who may feel more comfortable envisioning a healing mentor in the form of an image drawn from your own culture or imagination, rather than from the contemplative healing traditions of India and Tibet. [mp3, 43:13 min]

 

IV. The Bliss Wheel: Sublimation and Natural Healing

Note: the meditations offered in this section are meant to be practiced in the context of a congenial mentoring bond, established by a contractual rite of consecration called an initiation or empowerment. Although these introductory practices are traditionally taught openly for advanced self-healing and contemplative learning, if you have not yet entered into such a bond we strongly advise you try these only as liberal arts experiments, and seek qualified mentors if you want to pursue an ongoing practice.

 

The Art of Sublimation: Practicing the Breath of Life

Introduces the art of purging our mind/body process and nervous system of the reactive emotions and energies that drive compulsive life and tapping into the lucid intuitions and blissful energies that sustain altruistic life. This visualization is based on the traditional Indo-Tibetan practice of the Heroic Mother, Green Tara, and involves purging the central nervous system and tapping the proactive energy of pure, blissful openness with the help of gentle abdominal breath-holding. [mp3, 23:09 min]

The Flow of Inspiration: Becoming a Heroic Altruist

Introduces the art of purifying our minds and nervous systems of the habits, energies and chemistry that support traumatic memories, aversive emotions and reactive behavior, and tapping and channeling the flow of radical openness, positive energy and bliss chemistry we need to sustain a life heroic integrity and altruism. It is based on the traditional Indo-Tibetan practice of the Heroic Altruist, Vajrasattva, in the androgynous form of the embracing mother-father. [mp3, 22;52 min]

Evolving with the Universe: Becoming a Living Time-Machine

Introduces the art of communing with the blissful energy and wave-like forms of life on planet earth, seen as the quickest, most effective way for us humans to develop the radically open minds and nervous systems we need to support lives of global interdependence and sustainable happiness. It is based on the six-session practice of the Wheel of Time or "Time-Machine," Kalachakra, the androgynous role-model of heroic altruism that embodies the perfect embrace of mother Earth and father Time, in the dance of the evolution of global consciousness. [mp3, 23:56 min]

milarepa

Tibet's Cotton-Clad Adept, Milarepa


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