How can we remain calm and inwardly strong when we feel anger or fear, greed or grief? Meditate with new eyes – keen, open, attentive, and dare to forgive even difficult feelings or troubling conditions. Stay present, stop and witness fear's end, because stopping to see is just like turning on a light. There is more clarity to know fear as impermanent, and to observe the nuance of the fear of fear itself. It's not my fear or my anger but unpleasant sensation. So we depersonalize and pour gratitude into the new moment with the quintessential balm of peace – forgiveness.

An attitude of gratitude and acceptance.

How to Meditate--The 4 Practices Rooted in Tradition and Confirmed by Neuroscience. In this talk, Tina gives concise overview instructions and guidance on how to begin meditating, suitable for beginners and experienced meditators alike. She talks about general guidelines that apply to every type of meditation. Then she gives an overview of the 4 practice categories being studied in neuroscience, which are also reflected in the Buddhist tradion. Then she gives instructions on how to practice each type of meditation, with a short period of practice. To go directly to those sections, please see the following time markers: -Heart Practices--Bodhicitta and the Bramaviharas (lovingkindness, compassion, joy/gratitude, and equanimity): 15:45 -Focused Attention--Samatha (concentration and serenity), Anapanasati (mindfulness of breathing): 31:03 -Open Monitoring--Vipassana (insight meditation): 39:26 -Self-Transcending--Dzogchen (Rigpa): 49:37

Stay true to seeing with wisdom and be compassionate to yourself – then, gradually to all beings. Preserve, treasure, grow and rejoice in the moral fabric of your true nature and know its incomparable radiant light. But first, we must have complete trust in the Buddha as our guide. Then we set our compass to the heart's journey of transcendence on the Noble Eightfold Path. Reflecting on the benevolence of the Buddha's awakening, we walk in gratitude, courage, joy and empowerment.

Guided meditation

Poem and guided meditation on gratitude and mudita for others.

Overview of how Mudita (Unselfish Joy/ Appreciative Joy) can be a wellspring for our practice, followed by a guided meditation that begins with gratitude and continues to offering joy to a dear one, self, and all beings.

Exploring different aspects of muditā: as happiness for others' happiness; as appreciation or gratitude; as recognition of our own strengths or good qualities, as in the Buddha's instructions to Mahanama