Meditation & Mindfulness Guides

Best of David Richo

Sign up to receive hand-picked advice on life, love, and relationships from psychotherapist, teacher, and bestselling author David Richo. With over 50 years of experience as a psychotherapist, David Richo is a leading relationship expert whose work has touched hundreds of thousands of hearts and lives. Blending Western psychology and Eastern spirituality, he offers a fresh and inspiring approach to personal growth and emotional well-being, providing us with the tools we need to care for ourselves and the world around...
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All Feelings (and Monsters) Are Welcome!

Relating Effectively to Our Emotions By Wendy O'Leary, author of The Monster Parade At a book signing for Breathing Makes It Better, a woman told me her story about trying to use breathing strategies with her children. She said, “My children were fighting and I pointed to your book and said to them, ‘Hey, Breathing Makes It Better!’” You may not be surprised to learn that her approach did not miraculously fix the issue. In fact, one child responded, “No...
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Mindful Loving: A Relationship Q&A

Relationships as a Spiritual Practice A Q&A with David Richo, author of How to Be an Adult in Relationships What does it mean to be an “adult” in relationships? Firstly, what does it mean to be an “adult?” To be an adult is to learn to play for ourselves the roles the functional family was supposed to play for us. Becoming more adult means having an inner nurturant parent who supervises our unruly inner child, protects our endangered inner child,...
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Being Mindful of Body, Thoughts, and Feelings | Heart Medicine

3 Guided Mindfulness Meditations An Excerpt from Heart Medicine by Radhule Weininger As we encounter difficulties, mindfulness is crucial: it allows us to be present, here and now, with nonjudgmental, moment-by-moment attention. Penetrating a LRPP [Long-standing, Recurrent, Painful Pattern] with mindfulness dissolves the LRPP’s power source and creates opportunity for profound change. The energy that has been trapped by our entanglement with a LRPP is released and transformed into awareness and wisdom. The practice of mindfulness is a form of “awaring,”...
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The Art Of Listening: Chanting and Meditation

Shambhala Publications · The Art Of Listening: Chanting and Meditation Listening to Buddhists suttas and chants is considered a form of meditation practice called bhāvanā (translated as: practice, making to become) and it helps to cultivate the qualities we need for meditation and the path. In this audio recording, Dr. Sarah Shaw introduces two sections of chanting from the Mahasamaya Sutta (Dīghanikāya 20). Dr. Sarah Shaw is a faculty member and lecturer at the University of Oxford. She has taught...
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Coloring Pages | Free Download from Meditation Station

Download a Set of Coloring Pages Color along with Meditation Station! Download a set of coloring pages inspired by Anait Semirdzhyan’s illustrations. The coloring pages are available for download and printing for your personal use. To open the PDFs in your web browser, please click the link or images below. DOWNLOAD THE COLORING PAGES Share Tweet
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The Power of Meditation beyond Mindfulness

Meditation and Yoga An excerpt from The Genius of Yoga Yogis know what studies are showing: meditation is a remarkable tool for bringing mental health and physical well-being and healing. They know this through millennia of experience working with meditation and observing the results, like teachers who watch students learn and grow in music, language, and many other subjects without using the scientific method to prove it. We also know that meditation can make changes in people’s minds and in their...
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Free Guided Audio Meditation from Ralph De La Rosa

Creating Boundaries from the Inside Out A 20-Minute Guided Audio Meditation with Ralph De La Rosa, author of Don't Tell Me to Relax ENTER YOUR EMAIL TO RECEIVE A 20-MINUTE GUIDED AUDIO MEDITATION.   We all have moments when we wish we could say “Hell no!” but don’t, or situations where we choose to tolerate something that is unacceptable. Whether you need to set boundaries with yourself or others, Ralph De La Rosa, author of Don't Tell Me to Relax,...
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Mindfulness Breathing Exercise with Dr. Sarah Shaw

Shambhala Publications · Mindfulness Breathing Exercise with Dr. Sarah Shaw Find a moment of stillness with Dr. Sarah Shaw, author of Mindfulness: Where It Comes From and What It Means.   In this audio recording, she guides listeners through a shamatha breathing mindfulness exercise. May it be of benefit.
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Anam Thubten on Meditation: The Art of Resting

What follows is the entire chapter on meditation from Anam Thubten's No Self, No Problem It is very good to ask from time to time, “What am I searching for?” This is a very powerful question. We may be surprised and shocked when we figure out what we have been up to. Often we discover that we have been chasing illusions. Sometimes they are beautiful illusions like the illusion of enlightenment and spiritual transformation. Nevertheless, as long as we allow...
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Free Download | Guided Meditations with Devon & Craig Hase

How Not to Be a Hot Mess A Survival Guide for Modern Life ENTER YOUR EMAIL TO RECEIVE THREE GUIDED VIDEO MEDITATIONS TO YOUR INBOX. Authors of How Not to Be a Hot Mess, Craig and Devon Hase, offer a series of meditations that are short, introductory practices you can do anytime and anywhere to soothe stress and anxiety, see the good in our world, and ease uncertainty with a single breath. We hope this video series, delivered straight to...
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A Meditation for Daily Life

Relax An Excerpt from Relax and Be Aware Relax and be aware. Many meditators think that being aware means focusing on an object with a great deal of energy. In fact, exertion like this causes tension because it’s the result of trying hard to create a positive or happy state of mind, which actually is the unwholesome root of greed at work. Instead, as you maintain continuous awareness of whatever is happening, strike a balance between being relaxed and being...
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Breathing Makes It Better Educator’s Guide

Complementary Activities for Teachers & Caregivers by Christopher Willard and Wendy O’Leary Book & Activities are appropriate for children ages 3–6 Overview:  Read aloud and breathe along with this sweet story teaching children how to navigate powerful and sometimes overwhelming emotions. The rhythmic writing, recurring cues, and engaging illustrations support early literacy skills as well as social and emotional learning. The back matter includes additional practices to support the use of self-regulation and mindfulness techniques for children and the adults...
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Managing Emotions with Breathing Makes It Better

A Parade of Feelings and the Power of Body Based Visualization by Wendy O'Leary, author of Breathing Makes It Better I can see us now, my children and I on a frigid and snowy afternoon. Everyone’s patience was beginning to run low. I had to cancel several “important things” to be home for the day and they were getting a bit bored with each other’s company. Did I mention that we had no power, so there was no TV or...
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How Do We Support Our Children’s Happiness?

Supporting Our Children's Full Range of Emotions By Wendy O'Leary, author of Breathing Makes It Better When it comes to wishes for our children, "may you be happy" tops the list. But what does that mean and what can we do to support our children’s happiness? If you have children you know the feeling; the deep desire to FIX things that don’t go their way—that urge to manage and get ahead of their possible disappointments and frustrations and to see...
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A Quick Dose of Every Day Wisdom

Insightful Reflections Excerpts from Awaken Every Day 65 Keeping Our Hearts Open Let’s strive to cultivate love and compassion for other living beings regardless of whether they’re receptive to our help and advice. When we see someone going down the wrong path and there isn’t much we can do because they don’t want our advice, we can still hold the thought that wishes for their well-being. If we get frustrated or discouraged and give up trying to benefit them, that...
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Paths and the Utilization of Bliss

Harmonies with Enlightenment An excerpt from Our Human Potential Thirty-Seven Harmonies with Enlightenment Four establishments in mindfulness The thirty-seven harmonies with enlightenment are essential ingredients of the path. They are divided into seven sets, the first of which is comprised of the four establishments in mindfulness. These are the establishments in mindfulness of body, feeling, mind, and phenomena. One observes body, feeling, mind, and phenomena and investigates their specific and general characters. For a practitioner, there is much to think...
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Mindfulness and Acceptance

Mindfulness Sitting Practice with Acceptance An Excerpt from From Mindfulness to Insight Posture Sit on a cushion in a kneeling or cross-legged position, or on a chair with the back self-supporting; lengthen the spine, with a natural curve in the lower back, and relax the shoulders so that the chest opens; open the eyes slightly with a soft downward gaze, or close them; relax the jaw and ensure that the back of the neck is in line with the spine;...
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Happy Teacher Appreciation Week! | Free Activities Download

Classroom Activity Download ENTER YOUR EMAIL ADDRESS TO RECEIVE A SET OF ACTIVITIES AND WORKSHEETS AS A PRINTABLE PDF. As a thank you for all the amazing work you do as a teacher, we would like to offer you a set of free, interactive, and fun activities from the Sitting Still Like a Frog Activity Book, Mindful Games Activity Cards, The Magic of Meditation, and Everything Is Connected! These activities and worksheets will provide a hands-on way for kids to become...
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The Path of Insight

Reflections on From Mindfulness to Insight by Choden How Our Book Came to Be I thought I would write a little about how our book From Mindfulness to Insight came to be. The three authors—Rob, Heather, and Choden—are co-founders of the Mindfulness Association which was set up in 2010 to run face-to-face and online mindfulness, compassion, and insight courses. The original inspiration for this association was Rob. I have known him for many years—he was my very first meditation teacher...
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Free Activities Download from Sitting Still Like a Frog Activity Book

Sitting Still Like a Frog Activity Book ENTER YOUR EMAIL TO RECEIVE MINDFULNESS ACTIVITIES FROM SITTING STILL LIKE A FROG ACTIVITY BOOK AS A PRINTABLE PDF. Download these free, interactive, and fun activities from the Sitting Still Like a Frog Activity Book to introduce mindfulness to the kids in your life! Building on the mindfulness meditation practices introduced in Sitting Still Like a Frog, these activities will provide a hands-on way for kids to become more relaxed and attentive, more aware...
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How You Breathe Is How You Feel

The Breath as a Resource An Excerpt from The Monkey Is the Messenger "There is no need to struggle to be free; the absence of struggle is in itself freedom." —Chögyam Trungpa Rinpoche The breath is a most precious resource that we routinely ignore. Simply put: no breath, no body, no you. Although the body can go for days without food and water, if you deprive your body of breath for longer than one minute, you will begin to live...
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Three Practices for Eating | An Excerpt from Mindful Eating on the Go

Bettering Our Relationship with Food Trying a New Fruit The Exercise Find a fruit you have never eaten. An Asian food market is a good place to look. Star fruit, lychee, kiwano, rambutan, papaya, custard apple, mangosteen, and dragon fruit are some possibilities. At a Mexican market look for mamey, guanabana, sapote, chico, or pitahaya. Ask to make sure they are ripe. Sit down with the new fruit and investigate it with all your senses, using the Nine Hungers as...
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Free Download | A Plan for Happiness from Radically Happy

Radically Happy: A User’s Guide to the Mind ENTER YOUR EMAIL TO RECEIVE TWO PLANS FOR HAPPINESS AND THE FIRST CHAPTER OF RADICALLY HAPPY AS A PRINTABLE PDF. Spending time with someone you love, laughing at a funny story, eating your favorite food—we experience happiness in many different ways, but maintaining that feeling can often be difficult amidst our busy lives. With this in mind, the authors of Radically Happy have created two plans for basic and interconnected happiness that you...
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Two Bonus Exercises from Radically Happy

Using Every Activity to Support the Present Moment We are excited to share two bonus meditation and mindfulness exercises with you created by Phakchok Rinpoche and Erric Solomon, the authors of Radically Happy. Exercise 1 Walking Meditation Begin by standing in a natural position, eyes open, facing whichever direction you are about to travel in. Keep your arms naturally by your side and legs about shoulder length apart. The key point is to stand comfortably and naturally. Now bring your attention...
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Free Download | 10 Games from Mindful Games Activity Cards

Mindful Games Activity Cards: 55 Fun Ways to Share Mindfulness with Kids and Teens ENTER YOUR EMAIL TO RECEIVE 10 FREE ACTIVITY CARDS AS A PRINTABLE PDF. Bring mindfulness to your daily routine with Mindful Games Activity Cards, developed and tested over many years of working with children and their caregivers. This download includes the Mindful Games Activity Cards booklet with tips, 10 free cards, and an awareness meter. The activities are intended to develop focusing, quieting, reframing, caring, and...
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Strengthening Mindfulness | An Exercise from The Path of Insight Meditation

Three Mindfulness Exercises 1. Daily sitting log. Here is a way to strengthen daily practice and to see its cycles more clearly. For one month or two, keep a small notebook at the place where you sit. Each day note down how long you sit. Then note down in one sentence the general qualities of the sitting such as “sleepy” or “restless and disturbed” or “calm and light” or “filled with many plans” or “easily centered on the breath,” or...
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Living the Sutras | Free Yoga Class + Meditation Audio

Follow an engaged and balancing 25-minute asana class from Kelly DiNardo, and then get a higher perspective on your worries with Amy Pearce-Hayden’s 8-minute guided meditation. Enter your email to listen. Email Address *     *You are agreeing to receive promotional messages from Shambhala Publications. You may unsubscribe at any time.
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It Was One of Those Lovely Mornings | An Excerpt from Meditations

The Solitude It was one of those lovely mornings that have never been before. The sun was just coming up, and you saw it between the eucalyptus and the pine. It was over the waters, golden, burnished—such light that exists only between the mountains and the sea. It was such a clear morning, breathless, full of that strange light that one sees not only with one’s eyes but with one’s heart. And when you see it the heavens are very...
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Creating Mandalas Printable Page Excerpt

Sacred geometry refers to designs imbued with symbolic meanings, as well as the techniques used to create those designs. Once thought of as esoteric knowledge, numbers operate in ways that are amazing even by today’s secular standards. The designs presented in Creating Mandalas with Sacred Geometry draw on the vast history of mathematics and philosophy, from Pythagoras—who believed that reflecting on mathematical truths could shift the psyche closer to the divine perfection of the number gods—to the Fibonacci sequence, Jewish mysticism, and...
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Book Club Discussion | Shambhala: The Sacred Path of the Warrior by Chögyam Trungpa

by Kate White Kate, our Production Coordinator/Designer, sums up our August meeting of the new Shambhala Publications Book Club! August’s book selection was Shambhala: The Sacred Path of the Warrior by Chögyam Trungpa Rinpoche. We invite you to take part by sharing your comments below. There are a lot of different kinds of people who work at Shambhala Publications. We come from a wide array of backgrounds, and each of us has a unique story about how we found our way into our...
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The Nyingma Summer Seminar: Reflections on a Buddhist Retreat

By Sanje Phillips This July, I attended the Nyingma Summer Seminar at the Mangala Shri Bhuti retreat land in Ward, Colorado, with Dzigar Kongtrül Rinpoche, Elizabeth Mattis Namgyel (wife), and Dungse Jampal Norbu (son). Over one hundred attendees with varied demographics sat daily meditation sessions, participated in the teachings, endured periods of silence and the usual “plain but healthy” retreat food. My experience was resoundingly positive, as we had an opportunity to explore the depths of many traditional and profound Buddhist teachings. All...
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Talking with Jan Chozen Bays About Mindful Eating

Food: A Way to Contentedness and Connection An interview on the publication of the expanded edition of her book Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food By Dave O'Neal Shambhala:  What, in a nutshell, is “mindful eating”? Jan Chozen Bays: Mindful eating is deliberately paying full attention to what you are eating or drinking, without criticism or judgement. The last part, “without criticism of judgement,”  is very important, since so many people are under constant attack by...
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Overcoming Adversaries in Meditation Practice

Tim Drugan-Eppich shares his thoughts on his meditation practice and the five adversaries that his mind frequently uses to discourage him from continuing his practice. Tim, along with his girlfriend, run a blog for anyone looking for advice on topics ranging from finances and cooking, to health and dating, or for those just curious about how others tackle adulthood. Visit their website at TriedbyTwo.com. “Change yourself—you are in control.” —Mahatma Gandhi The mind doesn’t take kindly to requests for silence. It prides...
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Remembering S.N. Goenka

We join our palms and say goodbye to a teacher who had an immense impact on the world. S.N. Goenka was a pioneer in making  Vipassana meditation  widely available to a secular audience. Over 170 meditation centers have been established around the globe under his auspices. His legacy will resound indefinitely.   By learning to remain balanced in the face of everything experienced inside, one develops detachment towards all that one encounters in external situations as well. However, this detachment is...
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Rodney Smith on What it Means to Awaken

An Interview with Rodney Smith, author of Awakening: A Paradigm Shift of the Heart Shambhala: In your new book you take on the possibly daunting task of describing what enlightenment is and how it happens. To what extent can it even be described? Rodney Smith: I think the words used to describe awakening can intimate something that we all feel is true though we may not have had the actual experience. When this book speaks of the paradigm shift toward...
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Sitting Still…Like a Kid: An Interview with Eline Snel

Shambhala: How did you first become interested in teaching mindfulness to kids? Eline Snel: I led a training in Mindfulness-Based Stress Reduction (MBSR) for a group of twelve principals at my local school board. They asked me to develop a training method for children. So I did, after several tryouts in different schools and age groups. S: How do you explain to a child what mindfulness is? ES: I use the metaphor of a frog to help children become familiar...
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A Year of Mindfulness: A Reading List

What would you like to accomplish this year? Have you made New Year's resolutions to start meditating or pick up your practice again? To be more mindful with your children or adolescents? To mend a broken heart or learn to cook? To finally figure out your dosha, prioritize, or simply to relax? We at Shambhala have books covering all these topics and more to help you have your most satisfying, healthy, and mindful year yet. From favorite authors like Pema...
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