Metta Hour with Sharon Salzberg

Ep. 252 – Kristin Neff Nov 12, 2024

For episode 252, Kristin Neff returns to the Metta Hour for her third appearance on the podcast.

Dr. Kristin Neff is a pioneer in the field of self-compassion research, conducting the first empirical studies on self-compassion more than twenty years ago. She has been recognized as one of the most influential researchers in psychology worldwide is an Associate Professor of Educational Psychology at the University of Texas at Austin. Kristin runs the Self-Compassion Community, an online learning platform where people can learn the skill of self-compassion with the help of others, and is author of the bestselling books Self-Compassion and Fierce Self-Compassion. Her new book, Mindful Self-Compassion for Burnout, co-authored with Chris Germer, is now available everywhere.

In this conversation, Kristin and Sharon discuss:

Kristin’s personal burnout
Kristin’s definition of compassion
Myths of self-compassion
What happens in burnout
Negativity bias sinkholes
The necessity of positive states
Healthy boundaries
Loving the Inner critic
Research on Self-Compassion
Self-Compassion Example Scenarios
Kristin’s new community offering

Kristin closes the conversation with a guided meditation on Self-Compassion.

You can learn more about Kristin’s work right here and get a copy of her new book, Mindful Self-Compassion for Burnout right here.

You can join Kristin’s Self-Compassion Community right here and take her Self-Compassion Quiz right here.

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Ep. 251 – Ethan Nichtern Oct 28, 2024

For episode 251, Ethan Nichtern returns to the Metta Hour to talk about his new book, Confidence: Holding Your Seat through Life’s Eight Worldly Winds.

Ethan is a contemporary Buddhist teacher and the host of The Road Home Podcast. He is the author of several books, including The Road Home, and has been featured by CNN, NPR, the New York Times, Vogue, and Business Insider, and more.

In this conversation, Sharon and Ethan discuss:

What Ethan’s been up to the past 7 years
What inspired Ethan’s new book
The image of tube people
The dichotomy of hope/fear
The eight vicissitudes
Ethan’s definition of equanimity
Holding Your Seat
Learning to stay with your own mind
The positive sense of pride
Confidence as self-respect
Building confidence if trauma is present
Window of Tolerance
The Four Powers of Confidence
Ethan’s life as a Dad

Ethan closes the conversation with a guided meditation on Raising Windhorse. You can learn more about Ethan’s work and get a copy of his new book, Confidence, right here. Listen to Ethan’s Road Home Podcast right here.

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Ep. 250 – Election Stress with Reggie Hubbard Oct 07, 2024

For episode 250, Reggie Hubbard returns to the Metta Hour podcast to talk about Election Stress.

Reggie is a certified yoga and meditation teacher and the founder/chief serving officer of Active Peace Yoga. He has taught Members of Congress, Congressional Staff, major labor unions, leading progressive organizations, and individuals from all walks of life the simple tools for managing stress and bringing peace to mind, body, and spirit. Reggie’s life work sits at the intersection of bringing more peace and balance to activists; guiding the wellness community toward being more engaged, concerned citizens; and enhancing the well-being of all walks of life.

Join Sharon for a 7-day online course that helps us reclaim kindness as the superpower it truly is. Distilling over 50 years of Buddhist teaching into practical, accessible and actionable lessons, Sharon’s course points us to the core of what it means to be alive, connected, and whole. Learn more: Kindness In A Fractured World

In this conversation, Sharon and Reggie discuss:

Reggie’s recent health emergency
Finding agency to take action
Life is not a race
Recovery process
Voting is a sacred act
Life in the margins
Working w/ intense emotions
Reggie’s work with systems
Boundaries are our friends
The sanctity of your nervous system
Grounding into the body
Lovingkindness in activism
Less pointing fingers, more opening arms
Equanimity supporting the process
A daily wellness election checklist
Sharon’s Ishta Deva, Lady Liberty

Reggie closes the conversation with a healing sound meditation. You can learn more about Reggie’s work right here.

For Election Resources from Sharon, click right here.

You can check out Reggie’s previous appearance on the Metta Hour Podcast in Episode 201 right here, that was part of our Mental Health Series.

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Ep. 249 – Anu Gupta Sep 24, 2024

For episode 249, Anu Gupta returns to the Metta Hour to speak about his new book, “Breaking Bias: Where Stereotypes and Prejudices Come From and - the Science-Backed Method to Unravel Them.”

Anu is an educator, lawyer, scientist, and the founder and CEO of BE MORE with Anu, an education technology benefit corporation that trains professionals across corporate, nonprofit, and government sectors to advance DEIB and wellness by breaking bias. His first book, “Breaking Bias” is now available from Hay House.

In this episode, Anu and Sharon discuss:

How Anu became interested in science
Anu’s childhood being marginalized
The Dalai Lama writing the foreword for Anu’s book
Why Anu chose to write a book
Working with Oprah & Isabel Wilkerson
Neuro-decolonization
Growth Mindset
Anu’s PRISM system
The neuroscience behind PRISM
The impact of lovingkindness meditation on Anu
Stereotypes: what they are and how they affect
The Night of Buddha’s enlightenment

Anu closes the conversation with a guided lovingkindness meditation. You can learn more about Anu’s work at Be More with Anu and get a copy of “Breaking Bias” on his website right here.

Join Sharon for a 7-day online course that helps us reclaim kindness as the superpower it truly is. Distilling over 50 years of Buddhist teaching into practical, accessible and actionable lessons, Sharon’s course points us to the core of what it means to be alive, connected, and whole. Learn more: Kindness In A Fractured World

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Ep. 248 – Cortland Dahl Sep 10, 2024

For episode 248, Cortland Dahl makes his first appearance on the Metta Hour to speak about his new book, “A Meditator’s Guide to Buddhism: The Path of Awareness, Compassion, and Wisdom.”

Cortland is a scientist, Buddhist scholar & translator, and meditation teacher. He is the co-founder of Tergar International, a global network of meditation centers, with Yongey Mingyur Rinpoche. Cortland is also actively involved in scientific research on meditation and human flourishing at the Center for Healthy Minds.

In this conversation, Sharon and Cortland discuss:

What brought Cortland to spiritual practice
Eastern versus Western cultural conditioning
The Tibetan culture of being
Reclaiming the word “devotion”
Cortland learning the Tibetan language
The impetus for Cortland’s new book
The Dalai Lama’s first visit to IMS and North America
The Four Noble Truths
Cortland’s first encounter with Buddhism
Learning to take refuge
How long until we’re enlightened?
Nurturing our inspirations
Recreating ancient traditions in the 21st Century
Yongey Mingyur Rinpoche
The Center for Healthy Minds

Cortland closes the conversation with a guided meditation on Open Awareness. You can learn more about Cortland’s work and get a copy of “A Meditator’s Guide to Buddhism” right here.

Learn more about Yongey Mingyur Rinpoche and Tergar International right here and the Center for Healthy Minds right here.

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Ep. 247 – Fireside Chat with Joseph Goldstein Aug 27, 2024

For episode 247, we are continuing the Fireside Chat Series on the Metta Hour with guest Joseph Goldstein.

This series features intimate conversations with longtime dharma teachers about the early days of their practice and the most impactful moments with their own teachers. Hosted by IMS Online, the fifth episode in this series. Joseph Goldstein has been leading insight and lovingkindness meditation retreats worldwide since 1974. He is a co-founder of the Insight Meditation Society in Barre, MA, where he is on the guiding teachers’ Founders Council. In 1989, he helped establish the Barre Center for Buddhist Studies. Joseph first became interested in Buddhism as a Peace Corps volunteer in Thailand in 1965. Since 1967 he has studied and practiced different forms of Buddhist meditation under eminent teachers from India, Burma and Tibet. He is the author of many books, including Mindfulness and Insight Meditation.

In this conversation, Sharon and Joseph discuss:

The origin story of founding IMS
Sharon and Joseph’s first meeting in India
Joseph’s apartment in Boulder, CO
How Joseph found Munindra, his first serious teacher
What Joseph loves mosts about teaching
Joseph’s first lovingkindness intensive
Dipa Ma’s meditative life
What inspired Joseph most about Dipa Ma
Unifying confidence and humility in ourselves
Working with the inner critic when teaching
Learning how to say “I don’t know”
Dudjom Rinpoche and re-incarnation
Understanding the basis for our opinions
Early challenges in Joseph’s teaching
The popularization of meditation
What inspired Joseph to pursue Buddhism
Taking delight in being awake
Approaches for self-acceptance
Advice for new retreatants

You can learn more about Joseph’s work and many books right here and listen to his Insight Hour Podcast right here. Learn more about IMS Online right here.

Listen to Lily Cushman interview both Sharon and Joseph in Episode 199 of the Metta Hour right here or check-out some older conversations with Jospeh in Episode 110 and Episode 47.

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Ep. 246 – Susan Cain Aug 12, 2024

For episode 246, Susan Cain makes her first appearance on the Metta Hour!

Susan is the author of the #1 New York Times bestsellers Quiet, and Bittersweet, which was also an Oprah Book Club selection. She has spent the last twenty years exploring a particular realm of human nature: the quiet, the sensitive, the thoughtful, the bittersweet. Susan’s record-smashing TED talks have been viewed over 50 million times and she the host of the Quiet Life online community.

In this conversation, Susan and Sharon discuss:

How Susan approaches writing
VIA character strength test
Does great art have to come from great pain
How suffering brings us together
Susan embracing her “differences”
The Quiet Life Community
Why sadness is a bridge to connection
The Dalai Lama the Darwinist
Moral elevation
Dipa Ma telling Sharon she would teach
Leonard Coen as Susan’s patron saint
Beauty in the broken world
Never be ashamed of your suffering
The history of the word “loser”
Susan learning Lovingkindness meditation
Lovingkindness and boundaries
Chocolate and Brussels sprouts

Susan closes the conversation with a guided reflection. You can join Susan’s Quiet Life Community right here.

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Ep. 245 – Fireside Chat with Guy Armstrong Jul 29, 2024

For episode 245, we are continuing the Fireside Chat Series on the Metta Hour with guest Guy Armstrong.

This series features intimate conversations with longtime dharma teachers about the early days of their practice and the most impactful moments with their own teachers. Hosted by IMS Online, the fourth episode in this series. Guy Armstrong has been leading insight meditation retreats since 1984 in the U.S., Europe, and Australia. His training included living as a monk for a year in the Thai forest lineage. Guy is a member of the Spirit Rock Teachers Council and a guiding teacher of the Insight Meditation Society and is the author of Emptiness: A Practical Guide for Meditators from Wisdom Books.

In this conversation, Sharon and Guy discuss:

Guy’s first encounter with meditation
How Sharon reached her first retreat
The mystery of being drawn to practice
The three characteristics of existence
Guy’s introduction to Emptiness
Mahasi Sayadaw noting technique
Mental Noting Technique
Insights of anattā (Emptiness)
The path Guy has taken since 1976
The importance of relaxation
What advice Guy would give his younger self
Goenka’s directive to sit two-hours a day
Thai Buddhist monk Ajahn Buddhadasa
The year that Guy was a monk in Thailand
Burmese Theravāda monk, Pa Auk Sayadaw

The episode closes with some questions from the audience on Emptiness, Dzogchen practice, Tsoknyi Rinpoche Handshake practice, the spectrum of Emptiness, “where is mind,” and the Jhanas.

You can learn more about Guy’s work right here and get a copy of his book, Emptiness: A Practical Guide for Meditators, right here. Learn more about IMS Online right here. Listen to Guy’s first episode on the Metta Hour, Episode 90, right here from 2019.

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Ep. 244 – Valerie Mason-John Jul 15, 2024

For episode 244 Valerie Mason-John makes their first appearance on the Metta Hour to speak about their new book, “First Aid Kit for the Mind: Breaking the Cycle of Habitual Behaviors”.

Valerie is a founding facilitator of Compassionate Inquiry and the author of eleven books, including the award-winning book, “Eight Step Recovery.” They are a co-founder of the training program, Mindfulness Based Addiction Recovery, and work as a public speaker in the field of Mindfulness for Addiction and Trauma.

In this conversation, Valerie and Sharon discuss:

How lovingkindness saved Valerie’s life
How Valerie became the “Bully Doctor”
Valerie’s journey in recovery
The importance of community in recovery
Recovery Cafe
Gabor Mate’s Compassionate Inquiry
Thoughts are not facts
First-Aid Kit for the Mind
The breath is medicine
What is still true? What can we rely on?
Dharma: that which we can rely on
Thich Naht Hanh’s influence on Valerie
How to maintain mindfulness
The role of Storytelling in Valerie’s work
How story compounds addiction
Playwriting and poetry as social justice

Valerie closes the conversation with a guided meditation LOVE from their new book, First Aid Kit for the Mind. Learn more about Valarie’s work on their website right here.

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Ep. 243 – Fireside Chat with Tuere Sala Jul 02, 2024

For episode 243, we are continuing the Fireside Chat Series on the Metta Hour with guest Tuere Sala.

This series features intimate conversations with longtime dharma teachers about the early days of their practice and the most impactful moments with their own teachers. Hosted by IMS Online, the third episode in this series. Tuere Sala is a Guiding Teacher at Seattle Insight Meditation Society and the founding teacher of the Capitol Hill Meditation Group. She is a retired prosecuting attorney who has practiced Vipassana meditation for over 30 years. Tuere has been teaching since 2010 and has a long history of assisting others in establishing and maintaining a daily practice. The conversation begins with a guided meditation from Tuere.

In this episode, Sharon and Tuere discuss:

What drew Tuere to the Dharma
Tuere’s work as a prosecutor
Finding steadiness without fixing things
How sangha supports practice
Spiritual practice is not just about fixing what we don’t like
Death is not a failure
Suffering as poetry
Sympathetic Joy
How gratitude cultivates energy
Tuere’s Christian faith
The three refuges
The effects of guilt in our lives
Tuere’s challenges with compassion
What Tuere’s practice looks like
The Thai Forrest Tradition
Sharon’s favorite Dharma quote

You can learn more about Tuere’s work on her website right here. Learn more about IMS Online right here.

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Ep. 242 – Emma Seppälä Jun 19, 2024

For episode 242, Emma Seppälä, Ph.D. returns to the Metta Hour to speak about her new book, “Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos.”

Emma is a best-selling author, Yale lecturer, and international keynote speaker. She teaches executives at the Yale School of Management and is faculty director of the Yale School of Management’s Women’s Leadership Program. She is also the Science Director of Stanford University’s Center for Compassion and Altruism Research and Education. A psychologist and research scientist by training, Emma’s expertise is the science of happiness, emotional intelligence, and social connection.

In this episode, Sharon and Emma discuss:

Emma’s definition of the word “Sovereign”
Self-loathing hiding out as self-criticism
The toxic relationship with ourselves
The myths of high-achievers
Sharon’s story of facing self-imposed beliefs
How Emma has worked with self-loathing
Emma’s first meditation experience
You have to name it to tame it
Internalizing the stories told about us
Awareness + courage
Emma’s definition of the term “self-compassion”
The disempowerment of shame
The research around lovingkindness
How intuition supports sovereignty
What research reveals about meditation
The science of happiness
Emma’s study of breath-work for veterans

Emma closes the conversation with a guided meditation. You can learn more about Emma’s work and get a copy of “Sovereign” on her website right here.

Learn more about the Project Welcome Home Troops right here.

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Ep. 241 – Zindel Segal & Norman Farb Jun 03, 2024

For episode 242, Sharon speaks with psychologist Zindel Segal, PhD, and neuroscientist Norman Farb, PhD, about their new book, Better in Every Sense: How the New Science of Sensation Can Help You Reclaim Your Life.

Zindel is a Distinguished Professor of Psychology in Mood Disorders, University of Toronto Scarborough. He is a clinical psychologist whose research examines the use of mindfulness meditation in promoting affect regulation skills in people suffering from a depressive and anxiety based disorder. Norm is an Associate Professor, University of Toronto Mississauga and studies the social neuroscience of the self and human emotion, with a focus on how biases in self-representation shape emotional reactions that determine well-being.

In this episode, Sharon, Zindel and Norm discuss:

How Norm came to this work
What inspired the new book, Better in Every Sense
Why people are languishing
The Default Mode Network versus Sensory Network
The positives of the “house of habit,” aka DMN
“Breaking Frame” to solve problems
Sense Foraging: shifting from thinking to sensing
The three steps in Sense Foraging
The role of equanimity in the Sensory Network
How Interoception relates to empathy

The conversation closes with a meditation breathing practice led by Zindel. You can learn more about Zindel and Norm’s book Better in Every Sense, right here. You can also check out Zindel’s first appearance on the Metta Hour Podcast from 2020 in Episode 144.

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Ep. 240 – Fireside Chat with Kamala Masters May 21, 2024

For episode 240, we are continuing the Fireside Chat Series on the Metta Hour with Kamla Masters.

This series features intimate conversations with longtime dharma teachers about the early days of their practice and the most impactful moments with their own teachers. Hosted by IMS Online, the second episode in this series. Kamala Masters is one of the founders and teachers of the Vipassana Metta Foundation on Maui. She teaches retreats in the Theravada tradition at venues worldwide, including being a Guiding Teacher at the Insight Meditation Society at Barre, Massachusetts. The conversation begins with a five-minute guided meditation from Kamala.

In this episode, Sharon and Kamala discuss:

How Kamala and Sharon first met
Kamala’s primary teachers and influences
Sharon’s first travel to India
How Kamala first found meditation
Munindra teaching Kamala a washing dishes meditation
Munindra’s way of breaking barriers for Sharon
How Sharon met Dipa Ma
How Sharon reparented herself with her teachers
Munindra’s directive to “try harder”
Distinctions in meditation methods
How Kamala started teaching
Sharing what their formal daily practice looks like today
How they were taught lovingkindness
Do people need a teacher?
How to practice the Ten Paramis
How to use mental noting
Working with physical ailments and pain
Perfectionism as a hindrance

You can learn more about Kamala’s work via the website for the Vipassana Metta Foundation on Maui right here.

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Ep. 239 – Duncan Trussell and Raghu Markus May 06, 2024

For episode 239, Sharon chats with friends Duncan Trussell and Raghu Markus about their new audiobook Moving from the Movie of Me to the Movie of We.

Duncan Trussell is a stand-up comedian, podcaster, writer, and actor. He is most known for his podcast The Duncan Trussell Family Hour. He produced and starred on the Netflix series The Midnight Gospel.

Raghu Markus spent two years in India with Neem Karoli Baba and Ram Dass. He has been involved in music and transformational media since the early 1970s. Currently, he is the Executive Director of the Love Serve Remember Foundation and hosts the Mindrolling Podcast on the Be Here Now Network.

In this episode, Sharon, Duncan and Raghu discuss:

How the new book came to be
The healing is in the return
Self pre-occupation versus self-love
The guru in Duncan’s kids
Raghu’s parents meeting Neem Karoli Baba
How Duncan first met Ram Dass
Raghu and Duncan’s first hang
Finding the mother archetype
Wanting Jesus “with skin on”
Ram Dass the therapist
How to cultivate unconditionality
Getting real with ourselves
Duncan’s formal practice
“Remember Buddha Nature and your SS number” – RD

The conversation closes with a guided meditation by Ram Dass on Loving Awareness.

You can learn more about the new book Moving from the Movie of Me to the Movie of We right here.

Listen to Duncan’s podcast and check out his upcoming comedy events right here.

Listen to Raghu’s Mindrolling podcast right here.

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Ep. 238 – Lovingkindness Audiobook Excerpt Apr 22, 2024

For episode 238 of the Metta Hour Podcast, we are releasing a special extended excerpt of the brand new Lovingkindness Audiobook, set for release by Shambhala on April 23rd, 2024.

This thirty-minute excerpt includes the forward of the book, written and read by Jon Kabat-Zinn, the introduction of the book, read by Sharon and a portion of the first chapter, The Revolutionary Art of Happiness. Lovingkindess was Sharon’s first book, originally released in 1995 in hardcover format. It is now available in hardcover, paperback, ebook, and audiobook formats.

To learn more about the book or get a copy, click here.

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Ep. 237 – Fireside Chat with Jack Kornfield Apr 10, 2024

For episode 237, we are launching the Fireside Chat Series on the Metta Hour.

This series features intimate conversations with longtime dharma teachers about the early days of their practice and the most impactful moments with their own teachers. Hosted by IMS Online, the launch of this monthly series is a conversation between Sharon and Jack Kornfield. Jack trained as a Buddhist monk in the monasteries of Thailand, India and Burma. He has taught meditation internationally since 1974 and is one of the key teachers to introduce Buddhist mindfulness practice to the West. The conversation begins with a 10-minute guided meditation from Jack.

In this episode, Sharon and Jack discuss:

Jack’s experience with Thai Buddhist monk Ajahn Chah
The Buddha statue debate from the early days on IMS
Jack’s first book “Living Dharma”
Ajahn Chah’s teaching about the original mind
Realizing innate qualities versus developing them
The sign above the door at IMS
What languages Sharon and Jack learned in Asia
Sharon’s relationship with teacher Tsoknyi Rinpoche
The role of study in one’s spiritual life
Dualistic versus non-dualistic teachings
The necessity of lovingkindness in their early teachings
Learning to accept help and support
Sharon’s experiences with Dipa Ma
Different teachers that Jack has pissed off

The conversation closes with a short sitting. You can learn more about Jack’s work right here and check out his new online course on the eight-fold path available right here.

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Ep. 236 – Sameet Kumar Mar 26, 2024

For episode 236, Sharon is in conversation with Sameet Kumar, Ph.D. Sameet is the clinical psychologist for the Memorial Cancer Institute.

Sameet specializes in working with cancer patients and their caregivers. He is the author of Grieving Mindfully, The Mindful Path Through Worry and Rumination. He is part of a new anthology, coming out in May of 2024 from New Harbinger Publications, How to Grieve What We’ve Lost.

In this episode, Sharon and Sameet discuss:

How Sameet came to grief counseling
American culture’s denial of the first noble truth
The human experience of pain/pleasure
Grief is whatever it is to you
The non-existent timeline for grief
Widening the scope of what losses affect us
The tools of ACT, CBT and Mindfulness for grief
Sameet’s new anthology book
Dampening the grief stress response
Sameet’s support of COVID front-line workers
Working with add-ons
The role of Ram Dass in Sameet’s life

Sameet closes the conversation with a guided meditation on the refuge tree. You can learn more about Sameet’s work right here.

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Ep. 235 – Suneel Gupta Mar 11, 2024

For episode 235, Sharon speaks with Suneel Gupta.

Suneel is a bestselling author, renowned speaker, Harvard Medical School visiting scholar, and host of a global documentary series. He studies leaders around the world to discover and share simple, actionable habits that lift our performance, deepen our state of well-being, and guide us further into our dharma. His latest book, “Everyday Dharma: Eight Essential Practices for Finding Success and Joy in Everything You Do” was released in the Fall of 2023 from Harper Collins.

In this episode, Suneel and Sharon discuss:

Suneel’s definition of dharma
How we express our core truth
Dr King’s Street Sweeper story
Suneel’s life path with failure
The wisdom of Suneel’s Grandfather
Suneel’s journey of identity as a brown-skinned man
Writing as a therapeutic form
Arrival fallacy
Eight pillars of Suneel’s book Everyday Dharma
The path is cyclical, not linear
Dharma as the bedrock on your life
How Suneel defines success
Asking what makes you come alive?
Howard Thurman’s wisdom
Tuning into space
Vulnerability promoting connection

Suneel closes the conversation with a short reading from his book. You can learn more about Suneel’s work and get a copy of Everyday Dharma on his website.

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Ep. 234 – Dan Harris Feb 26, 2024

For episode 234, Sharon speaks with author and podcast host, Dan Harris.

Dan is the author of the #1 New York Times best-selling memoir, 10% Happier, about a fidgety, skeptical news anchor who finds meditation. He’s also the host of the Ten Percent Happier podcast and the co-founder of the Ten Percent Happier meditation app. For 21 years, he worked at ABC News, where he anchored such shows as Nightline and the weekend editions of Good Morning America.

In this episode, Dan and Sharon discuss:

The new edition of Ten Percent Happier
What has changed in the meditation space in the last decade
The line between cynicism to skepticism
The climate of despair and nihilism
Working with the inner critic
Dan’s drug-fueled panic attack on-air
Big life changes are not often a straight shot
Dan’s path finding meditation
The Jew-Bu movement towards Asia
The connection of Dan’s father and Joseph Goldstein’s family
Dan meeting Mark Epstein
The first time Sharon saw Birkenstocks
Dan’s first meditation retreat
How lovingkindness has affected Dan
“The Way of the Worrier” list from Ten Percent Happier
Dan’s son teaching lovingkindness meditation

Dan closes the conversation with a guided lovingkindness meditation. You can learn more about Dan’s work and get a copy of Ten Percent Happier, the newly reissued book on his website.

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Dr. Jenny Taitz Feb 13, 2024

For episode 233, Dr. Jenny Taitz returns to the Metta Hour. Jenny is a clinical psychologist and an assistant clinical professor in psychiatry at the University of California, Los Angeles.

Jenny completed her fellowship in psychology at Yale University School of Medicine and achieved board certifications in cognitive behavioral therapy and dialectical behavior therapy. In addition to treating clients in her private therapy practice, LA CBT DBT, she is the author of How to Be Single and Happy and End Emotional Eating. Her new book, Stress Resets: How to Soothe Your Body and Mind in Minutes, is now available in paperback, ebook, and audiobook formats.

In this episode, Sharon and Jenny discuss:

Jenny’s new book, Stress Resets
Acute versus chronic stress
Learning how to put stress down
The distinction between stress and trauma
How stress affects the body
Preventing a stress snowball
Cultivating agency in dealing with stress
The role of acceptance in stress
Working with causes and conditions
Stress resets versus stress buffers
Emotions come in waves
Coherent breathing
Creating an anti-depressant lifestyle

Jenny closes the conversation with a guided mindfulness practice.

You can learn more about Jenny’s work and get a copy of her new book, Stress Resets, on her website.

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Ep. 232 – Cecilia B. Loving Jan 29, 2024

For episode 232, Cecilia B. Loving returns to the Metta Hour. Cecilia is an award-winning speaker, belonging and inclusion thought leader, consultant and author, who serves as the Senior Vice President Head of DEI for PBS.

Her work in restorative justice, storytelling, inclusive leadership, racial inclusion, mindfulness, and well-being helps redefine the importance of self-care and self-empowerment to create a positive and holistic environment for everyone. This is Cecilia’s second appearance on the Metta Hour. Her first appearance was in 2022 with Episode 192, which you can hear right here.

In this episode, Sharon and Cecilia discuss:

Cecilia’s new book, Connecting Through Circles
The concept of "connecting through circles"
How circles differ from other conversation
The necessity of belonging
The science that backs social bonding
The Ministry of Forgiveness
Desmond Tutu’s personal style
Empathy as a path to transformation
Moving beyond “Us” versus “them” mentality
Cecilia’s approach to DEI at PBS
The ripple affect of DEI in the world
Vicarious Trauma
Lovingkindness Meditation

Cecilia closes the conversation with a guided circle meditation. You can learn more about Cecilia’s work right here.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 231 – Sharon Salzberg’s Meditative Story hosted by Rohan Gunatillake Jan 15, 2024

For episode 231 of the Metta Hour, Sharon Salzberg shares the journey of her spiritual life with the host of Meditative Story, Rohan Gunatillake.

This episode was originally aired on Meditative Story, a podcast that combines the emotional pull of first-person storytelling with the immediate, science-backed benefits of mindfulness practice – all surrounded by breathtaking and cinematic music. You can find Meditative Story on Apple Podcasts, Spotify, and more!

Rohan Gunatillake is a writer, entrepreneur, and host of the podcast Meditative Story. By artfully crafting meditations to compliment each guest’s story, Rohan blends mindfulness with narrative to create a unique listening experience, encouraging listeners to use someone else’s transformative moment as the basis for their own. He’s also the founder of the best-selling app Buddhify, and author of Modern Mindfulness: How to Be More Relaxed, Focused, and Kind While Living in a Fast, Digital, Always-On World.

In this immersive blast to the past, Sharon Salzberg reflects on:

Her first trip to India
How disappointments and discomforts can lead to self-discovery
Being kind to ourselves and allowing slip-ups to happen
The initial meeting of Sharon Salzberg and Joseph Goldstein
Goenka’s non-verbal advice to Sharon and how laughter can release fear and anger
Reorienting ourselves when we veer off course

This episode closes with a guided meditation. Visit meditativestory.com to find our more information about the Meditative Story Podcast and how you can subscribe for more stories like this one!

“It will take a while before I learn that the skillful response to feeling anger is to feel it, and then, even to take an interest in it. I don’t have to let it carry me into action that I may regret. I already feel the lesson that life is teaching me over and over again: we all face challenges. It’s how we become who we are. You don’t have to judge yourself all the time. Give yourself a break.” – Sharon Salzberg

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 230 – Roshi Joan Halifax Jan 02, 2024

For episode 230 of the Metta Hour, Sharon sits down with her longtime friend, teacher and author, Roshi Joan Halifax, Ph.D.

Roshi is a Buddhist teacher, the founder and head teacher of the Upaya Zen Center in Santa Fe, NM, a social activist, author, and in her early years was an anthropologist. She is also a pioneer in the field of end-of-life care. Some of her books include: The Human Encounter with Death (with Stanislav Grof) and her most recent, Standing at the Edge: Finding Freedom Where Fear and Courage Meet, and the 2023 card deck from Shambala Publications, In a Moment, In a Breath.

In this episode, Sharon and Roshi discuss:

The impetus for Roshi’s new card deck
How Roshi came to contemplative practice
The impact of COVID on inner life
Deconstructing being a beginner
How the elements correlate to Roshi’s card deck
Grounding into the body
The nuanced work of caregivers
The Brahma Viharas
Equanimity as a form of inclusiveness
Using ideology to avoid feeling
Strong back, soft front
Not cultivating a mind of poverty
Radical Inclusion
Watering the good seeds
Ram Dass in his last years
Space and wisdom

Roshi closes the conversation with a short guided meditation on Ocean Mind.

To learn more about Roshi’s work, you can visit her website right here or the website for the Upaya Zen Center right here and get yourself a copy of her new card deck, In A Moment, In a Breath, right here.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 229 – Jerry Colonna Dec 11, 2023

For episode 229 of the Metta Hour, Sharon sits down with teacher, author, and CEO whisperer Jerry Colonna for his second appearance on the podcast to talk about his new book, Reunion: Leadership and the Longing to Belong.

Jerry is the CEO and co-founder of the executive coaching firm Reboot.io. A highly sought-after coach and speaker, he is also the author of Reboot: Leadership and the Art of Growing Up. For more than 20 years, he has used his experiences as a CEO, investor, journalist, college professor, and coach to help people lead with humanity, resilience, and equanimity. Please be aware this episode contains mention of sexual assault.

In this episode, Sharon and Jerry discuss:

Being a first responder to suffering
Being content in the face of suffering
How Jerry came to belonging as a book topic
Belonging as being at home in one’s existence
Being included, accepted, and celebrated
How to cultivate belonging as a skill
A new definition of leadership
How hungry ghosts affect leaders and communities
Free speech versus right speech
Jerry’s family history
How untold stories affect us
What propels reunion

Jerry closes the conversation with a reading of Poem 41 by bell hooks. To learn more about Jerry’s work, you can visit his website and get yourself a copy of his new book, Reunion, right here.

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In a world that often feels like it's teetering on the edge, it's not surprising that so many of us grapple with feelings of instability and overwhelm.

On Tuesday, December 19th, join acclaimed Buddhist meditation teachers Sharon Salzberg and Ethan Nichtern for a free online conversation on staying grounded, available, and engaged, even when the world is on fire.

Sharon and Ethan will also discuss the upcoming Dharma Moon Yearlong Buddhist Studies program and offer their insights on how studying Buddhism can help us show up more fully for ourselves and others during these challenging times.

Visit dharmamoon.com/event for more info and to reserve your free spot!

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 228 – Mental Health Series with Richie Davidson, PhD Nov 21, 2023

For episode 228 of the Metta Hour, we are continuing our Mental Health Series. In this series, Sharon sits down with different teachers, experts, and health advocates to explore and destigmatize mental health by applying the tools of Buddhist wisdom and spiritual practice.

For this sixth episode of the series, Sharon speaks with Dr. Richie J. Davidson, PhD. Richie is the William James and Vilas Professor of Psychology and Psychiatry at the University of Wisconsin–Madison and the Founder and Director of the Center for Healthy Minds. He is best known for his groundbreaking work studying emotion and the brain. A friend and confidante of the Dalai Lama, he is a highly sought after expert and speaker, leading conversations on well-being on international stages such as the World Economic Forum, where he serves on the Global Council on Mental Health.

In this episode, Sharon and Richie discuss:

How Richie came to this path
Meeting Daniel Goleman and Ram Dass
How Danny Goleman brought Sharon to her first retreat
The term “Mental Health”
Innate Goodness
Believing in Growth Mindset
A vision of possibility for ourselves
The role of systemic oppression in mental well-being
Intergenerational Resilience
Richie’s four pillars of well-being
Personal mental hygiene
“The road to Lhasa goes up and down” – Mingyur Rinpoche
The value of community and teachers in mental health
Richie driving Mingyur Rinpoche
Contemplative Neuroscience
The Science of Flourishing Course
Richie’s new book project

The conversation closes with a guided meditation led by Richie. To learn more about Riche’s work or his different books, you can visit his website and check out the Center for Healthy Minds.

Join Richie’s upcoming course The Science of Flourishing: Well-Being Skills for Daily Life. Save 20% off the course using coupon code METTA20.

Mental Health Resources

National Suicide Prevention Lifeline call 988 or (800) 273-8255
Psychology Today Find a Mindfulness-Trained Therapist
Active Peace Yoga with Reggie Hubbard
The Psychology Podcast with Scott Barry Kaufman
Mark Epstein Psychiatrist & Author with a Buddhist Lens
Nalanda Institute Contemplative Psychotherapy Program
Express Yourself Black Man Healing Community for Black Men
Black Boys Om Black Boys & Men Healing & Wellness Education
Cloud Sangha Community For Meditation & Wellness
The Trevor Project Support for LGBTQ Mental Health
Therapy for Black Girls Mental Wellness for Black Women and Girls
The Friendship Bench Creating Safe Spaces & Community
Hope for Bereaved Grief Support Groups
Option B Grief, Trauma and Loss Support

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 227 – Mental Health Series with Joe Loizzo Nov 06, 2023

For episode 227 of the Metta Hour, we are continuing our Mental Health Series. In this series, Sharon sits down with different teachers, experts, and health advocates to explore and destigmatize mental health by applying the tools of Buddhist wisdom and spiritual practice.

For this fifth episode of the series, Sharon speaks with psychiatrist, clinical researcher, and meditation scholar-teacher, Joe Loizzo, MD, PhD. Joe is a Harvard-trained psychiatrist and Columbia-trained Buddhist scholar with over forty years’ experience studying the beneficial effects of contemplative practices on healing, learning and development. He is an Assistant professor at Weill-Cornell Medical College, the founder of the educational non-profit Nalanda Institute for Contemplative Science, and author of several books.

Today's podcast is sponsored by BetterHelp. Click to receive 10% off your first month with your own licensed professional therapist: betterhelp.com/metta

In this episode, Sharon and Joe discuss:

The conflict in the Middle East
How Joe came into the field of Mental Health
How the field has evolved thus far
How events of the world affect the personal
Should mental health care plans include service?
How stigma around treatment is evolving
Contributing factors to the Mental Health Crisis in the U.S.
The impetus for founding Nalanda Institute
The role Joe played in Sharon’s early teaching
Eastern vs Western approach to psychology
The compassionate approach to the human condition
Learning to work with our minds is not a luxury
Where psychedelics fit in
The future of Mental Health

The conversation closes with a guided meditation led by Joe. To learn more about Joe’s work or his different books, you can visit his website.

If you would like to suggest a topic for this series, you can email admin@sharonsalzberg.com with your questions and suggestions.

Mental Health Resources

National Suicide Prevention Lifeline call 988 or (800) 273-8255
Psychology Today Find a Mindfulness-Trained Therapist
Active Peace Yoga with Reggie Hubbard
The Psychology Podcast with Scott Barry Kaufman
Mark Epstein Psychiatrist & Author with a Buddhist Lens
Nalanda Institute Contemplative Psychotherapy Program
Express Yourself Black Man Healing Community for Black Men
Black Boys Om Black Boys & Men Healing & Wellness Education
Cloud Sangha Community For Meditation & Wellness
The Trevor Project Support for LGBTQ Mental Health
Therapy for Black Girls Mental Wellness for Black Women and Girls
The Friendship Bench Creating Safe Spaces & Community
Hope for Bereaved Grief Support Groups
Option B Grief, Trauma and Loss Support

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 226 – Dan Harris, Finding Your Way Oct 23, 2023

For episode 226 of the Metta Hour, we’re bringing you an episode from the Ten Percent Happier Podcast in which Dan Harris interviews Sharon about her brand new book, “Finding Your Way.”

You can get a copy of “Finding Your Way” in hardcover or ebook formats at our website.

Dan Harris is a former ABC News anchor who, after reporting all over the world, experienced an on-air panic attack while hosting Good Morning America. Despite initial misgivings, he turned to meditation and changed his life for the better. He is the author of the book “10% Happier,” a #1 New York Times bestseller, and the Ten Percent Happier podcast host.

In this conversation, Sharon and Dan discuss:

• The impetus for Sharon’s new book

• What Sharon means by “an authentic life”

• Learning to be your own BFF

• How the notion of self-love squares with the Buddhist notion of emptiness

• Why it can be harder to receive love and help than to give it

To hear more episode of the Ten Percent Happier Podcast or App, visit their website.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 225 – Katherine May Oct 09, 2023

For episode 225 of the Metta Hour, Sharon welcomes New York Times bestselling author Katherine May.

Click here to learn more about Sharon’s new book, Finding Your Way, available Oct 10th!

Katherine May is an internationally bestselling author and podcaster. Her most recent book, “Enchantment: Awakening Awe in an Anxious Age” was an instant New York Times and Sunday Times bestseller. Her internationally bestselling hybrid memoir “Wintering” was adapted as BBC Radio 4’s Book of the Week. Katherine’s podcast, How We Live Now, ranks in the top 1% worldwide, and she has been a guest presenter for On Being’s The Future of Hope series. Katherine lives with her husband, son, two cats, and a dog. She loves walking, sea-swimming, and pickling slightly unappealing things.

Today's podcast is sponsored by BetterHelp. Click to receive 10% off your first month with your own licensed professional therapist: betterhelp.com/metta

In this conversation, Sharon and Katherine discuss:

Coming into contact with life
Learning to pay attention again
The way rushing hinders our attention
Not spending time in one paradigm at a time
Sharon’s favorite word
“Enchantment” following “Wintering” thematically
Challenging our assumptions
Human endeavors that inspire awe
Awe isn’t just about prettiness
Katherine’s experience learning meditation
The myth of a perfect mindfulness performance
The bigger picture balance in life
Blocks we can feel towards our pleasure and joy
Holding joy and pain simultaneously
How Interconnection expands us to the natural world

Katherine closes the session with a short reading from her book, “Enchantment: Awakening Wonder in an Anxious Age,” now available in hardcover, ebook, and audiobook formats. You can visit her website to learn more about Katherine and hear her podcast.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 224 – Susan Bauer-Wu Sep 27, 2023

For episode 224 of the Metta Hour, Sharon sits down with Susan Bauer-Wu to talk about her new book, A Future We Can Love: How We Can Reverse the Climate Crisis with the Power of Our Hearts & Minds.

Susan is an organizational leader, clinical scientist, and mindfulness teacher whose lifework has been dedicated to alleviating suffering and fostering well-being through contemplative wisdom. Susan is the president of the

Mind & Life Institute and deeply committed to the care of our planet and to policies and personal actions that will ensure a future we can love for our children and grandchildren.

In this conversation, Sharon and Susan discuss:

Susan’s early career in Healthcare
Authentic Presence & Compassion
How Susan connected to climate work
Interconnection means we’re the problem & solution
The genesis for Susan’s book, A Future We Can Love
The meeting of H.H. the Dalai Lama and Great Thunberg
The Dalai Lama’s history as a climate activist
How writing the book affected Susan
The science of climate feedback loops
How Buddhist teachings help us engage in climate change
Learning to metabolize difficult feelings
Being a Bodhisattva of the Environment
Susan’s vision for the future

Susan closes the session with a guided meditation and ecosattva vow. You can get a copy of Susan’s book A Future We Can Love, right here.

Ram Dass' Love Serve Remember Foundation and the Alan Watts Organization invite you to open your mind, open your heart, and tap into the living truth of Alan Watts and Ram Dass. Click to learn more about this special 4-week Virtual Course: The Presence of the Way: The Dharma of Alan Watts and Ram Dass

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 223 – Mental Health Series with Dr. Sará King Sep 11, 2023

For episode 223 of the Metta Hour, we are continuing our Mental Health Series.

In this series, Sharon sits down with different teachers, experts, and health advocates to explore and destigmatize mental health by applying the tools of Buddhist wisdom and spiritual practice. For this fourth episode of the series, Sharon speaks with neuroscientist, artist, and activist Dr. Sará King.

Sará is currently a Post-Doctoral Fellow in Public Health at the T. Denny Sanford Institute for Empathy and Compassion in Human Health and Social Justice at UCSD. She is also the co-director of Mobius, a home for the development of Liberatory Technology, and the founder of MindHeart Collective. In 2022, she was also named one of the “10 Most Powerful Women in Mindfulness” by Mindful Magazine.

Today's podcast is sponsored by BetterHelp. Click to receive 10% off your first month with your own licensed professional therapist: betterhelp.com/metta

In this conversation, Sharon and Sará discuss:

• Sará’s personal history that shaped her path

• The hope that Neuroplasticity offers

• How well-being is understood in neuroscience

• Sará’s definition of the term “social justice”

• Loving Awareness

• Growth versus fixed mindset

• The stories that are told about us

• The role of pain in Mental Health

• Sará’s Systems Based Awareness Map

• Cultivating system-based thinking

• Resilience building

• Post-Traumatic Growth

The conversation closes with a guided meditation led by Sará. To learn more about Sará’s work, you can visit her website.

Mental Health Resources

National Suicide Prevention Lifeline call 988 or (800) 273-8255

Psychology Today Find a Mindfulness-Trained Therapist

Active Peace Yoga with Reggie Hubbard

The Psychology Podcast with Scott Barry Kaufman

Mark Epstein Psychiatrist & Author with a Buddhist Lens

Nalanda Institute Contemplative Psychotherapy Program

Express Yourself Black Man Healing Community for Black Men

Option B Grief, Trauma and Loss Support

Black Boys Om Black Boys & Men Healing & Wellness Education

Cloud Sangha Community For Meditation & Wellness

The Trevor Project Support for LGBTQ Mental Health

Therapy for Black Girls Mental Wellness for Black Women and Girls

The Friendship Bench Creating Safe Spaces & Community

Hope for Bereaved Grief Support Groups

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 222 – Real Life Series with Andrés Gonzalez, Ali and Atman Smith Aug 28, 2023

For episode 222 of the Metta Hour Podcast, we are closing out the Real Life Series to celebrate Sharon’s new book by the same name, “Real Life.”

This interview features a conversation between Sharon and Andrés Gonzalez, Ali, and Atman Smith, recorded for the Living An Authentic Life Summit.

Andy, Ali, and Atman co-founded the Holistic Life Foundation, a non-profit organization bringing yoga, meditation, and breath-work to thousands of at-risk kids in Baltimore schools since 2001. Their work has received wide national attention due to their remarkable results in public schools where suspension rates plummet and graduation rates skyrocket. Outside of the Holistic Life Foundation, Ali, Atman, and Andy also teach to diverse populations worldwide, including drug treatment centers, mental crisis facilities, homeless shelters, and Yoga, Wellness, and Mindfulness Festivals. Their first book, “Let Your Light Shine” was published in 2022 by Penguin Random House.

To learn more about Andy, Ali, and Atman’s work, you can visit the website for their book.

Real Life, the book that inspired this series, is now available from Flatiron Books in hardcover, ebook, and audiobook formats. To learn more about the book or get a copy, you can visit Sharon’s website here.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 221 – Real Life Series with Daisy Hernández Aug 14, 2023

For episode 221 of the Metta Hour Podcast, we are continuing the Real Life Series in celebration of Sharon’s new book by the same name, “Real Life.” In this conversation, Sharon and Daisy Hernández speak about the emergence of equanimity on the spiritual path and the dawning of clarity.

This interview features a conversation between Sharon and Daisy Hernández, recorded for the Living An Authentic Life Summit.

Today's podcast is sponsored by BetterHelp. Click to receive 10% off your first month with your own licensed professional therapist: betterhelp.com/metta

Daisy Hernández is a Journalist, Associate Professor of Creative Writing at Northwestern University and the author of The Kissing Bug, which won the PEN/Jean Stein Book Award and was selected as an inaugural title for the National Book Foundation’s Science + Literature Program. Her memoir A Cup of Water Under My Bed won the IPPY Award for best coming-of-age memoir and Lambda Literary’s Dr. Betty Berzon Emerging Writer Award.

To learn more about Daisy’s work, you can visit her website.

"Don’t sweat the small stuff. My mother used to say that, I guess. In Spanish, the equivalent to ‘don’t sweat the small stuff’ is ‘No te ahogues en un vaso de agua’, literally, ‘don’t drown yourself in a cup of water.” – Daisy Hernández

Real Life, the book that inspired this series, is now available from Flatiron Books in hardcover, ebook, and audiobook formats. To learn more about the book or get a copy, you can visit Sharon’s website here.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 220 – Real Life Series with Mark Epstein Aug 02, 2023

For episode 220 of the Metta Hour Podcast, we are continuing the Real Life Series celebrating Sharon’s new book by the same name, “Real Life.”

This interview features a conversation between Sharon and Mark Epstein, recorded for the Living An Authentic Life Summit.

Real Life, the book that inspired this series, is now available from Flatiron Books in hardcover, ebook, and audiobook formats. To learn more about the book or get a copy, you can visit Sharon’s website here.

Mark Epstein is a psychiatrist in private practice in New York City and the author of a number of books about the interface of Buddhism and psychotherapy, including Thoughts without a Thinker, Going to Pieces without Falling Apart, Going on Being, and his newest work The Trauma of Everyday Life. He received his undergraduate and medical degrees from Harvard University and is currently Clinical Assistant Professor in the Postdoctoral Program in Psychotherapy and Psychoanalysis at New York University.

To learn more about Mark’s work, you can visit his website.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 219 – Real Life Series with Joél Leon Jul 17, 2023

For episode 219 of the Metta Hour Podcast, we are continuing the Real Life Series celebrating Sharon’s new book by the same name, “Real Life.”

Today's podcast is sponsored by BetterHelp. Click to receive 10% off your first month with your own licensed professional therapist: betterhelp.com/metta

Joél Leon is a storyteller, performer, poet, musician, and author who proudly hails from The Bronx. He is an alumnus of the famed Creative Collective NYC Creative Class and has gone on to win The BCA Bronx Recognizes Its Own Award in Poetry. In addition, he has authored the acclaimed books - “Book About Things I Will Tell My Daughter” and “God Wears Durags, too.” Joél is currently a Creative Director at the New York Times’s T Brand Studio.

To learn more about Joél’s work, visit him on Instagram and other socials: @iamjoelleon

This interview features a conversation between Sharon and Duncan Trussell, recorded for the Living An Authentic Life Summit.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 218 – Real Life Series with Valarie Kaur Jul 10, 2023

For episode 218 of the Metta Hour Podcast, we are continuing the Real Life Series celebrating Sharon’s new book by the same name, “Real Life.”

This interview features a conversation between Sharon and Valarie Kaur, recorded for the Living An Authentic Life Summit.

Valarie Kaur is a renowned civil rights leader, lawyer, award-winning filmmaker, educator, innovator, and best-selling author of “See No Stranger.” In Fall 2022, President Biden honored Valarie at the White House in the first-ever Uniters Ceremony, naming her as one of 16 leaders whose work is healing America. Her work has ignited a national movement to reclaim love as a force for justice.

Today, she leads the Revolutionary Love Project to inspire and equip people across America to build community.

To learn more about Valarie’s work, visit her website at valariekaur.com.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 217 – Real Life Series with Dr. Gabor Maté Jul 04, 2023

For episode 217 of the Metta Hour Podcast, we are continuing the Real Life Series celebrating Sharon’s new book by the same name, “Real Life.” This interview features a conversation between Sharon and Dr. Gabor Maté about states of contraction and how that relates to addiction. Recorded for the Living An Authentic Life Summit.

Gabor Maté is a renowned speaker and bestselling author. After 20 years of family practice and palliative care experience, Gabor worked for over a decade in Vancouver’s Downtown East Side with patients challenged by drug addiction and mental illness. The bestselling author of four books published in over thirty languages, Gabor is sought after for his expertise on addiction, trauma, childhood development, and the relationship between stress and illness. His latest book, released in 2022, is titled the Myth of Normal: Trauma, Illness & Healing in a Toxic Culture.

In this conversation, Gabor and Sharon speak about states of contraction and how that relates to addiction.

To learn more about Gabor’s work, visit his website at drgabormate.com.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 216 – Real Life Series with Duncan Trussell Jun 27, 2023

For episode 216 of the Metta Hour Podcast, we are continuing the Real Life Series celebrating Sharon’s new book by the same name, “Real Life.” In this conversation, Duncan and Sharon speak about states of contraction. How we get stuck there and how to find our way back to a place of openness and curiosity.

This interview features a conversation between Sharon and Duncan Trussell, recorded for the Living An Authentic Life Summit.

Duncan Trussell is a stand-up comedian, podcaster, and actor. His popular podcast, The Duncan Trussell Family Hour, has been downloaded over 25 million times and is known for its blend of humor, fringe ideas, eclectic guests, and great interviews. The DTFH is the foundation for Duncan’s Netflix animated series,

The Midnight Gospel, which he co-created with Pendleton Ward in 2020. To learn more about Duncan’s work, visit his website at duncantrussell.com. This is Duncan’s first appearance on the Metta Hour Podcast.

Sharon's newest book, Real Life, is now available from Flatiron Books in hardcover, ebook, and audiobook formats. To learn more about the book or get a copy, you can visit Sharon’s website here.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 215 – Real Life Series with Courtney E. Martin Jun 14, 2023

For episode 215 of the Metta Hour Podcast, we are continuing a special series celebrating Sharon’s new book, “Real Life.” In this conversation, Courtney and Sharon speak about expansion and the challenges and rewards of working for the common good.

This conversation between Sharon and Courtney E. Martin was pulled from the Living An Authentic Life Summit.

Courtney E. Martin is the author of four books, most recently, Learning in Public: Lessons for a Racially Divided America from My Daughter’s School, and a popular newsletter, Examined Family. She’s also the co-founder of the Solutions Journalism Network, FRESH Speakers, and the Bay Area chapter of Integrated Schools, as well as the Storyteller-in-Residence at The Holding Co. She has written frequently for The New York Times, On Being, and other publications.

Sharon's newest book, Real Life, is now available from Flatiron Books in hardcover, ebook, and audiobook formats. To learn more about the book or get a copy, you can visit Sharon’s website here.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 214 – Mental Health Series with George Mumford Jun 05, 2023

For episode 214 of the Metta Hour, we continue our Mental Health Series with teacher and author George T. Mumford.

In this series, Sharon is speaking with teachers, experts, and health advocates to explore and destigmatize mental health, applying the tools of Buddhist wisdom and spiritual practice. This multi-part series aires every other week in the coming months. In this episode, Sharon is joined by author and teacher George T. Mumford, a.k.a. The Mindfulness Performance Whisperer.

George Mumford is a highly acclaimed and leading expert in sports psychology & performance. Phil Jackson’s ‘Secret Weapon’ to winning eight NBA Championships. George is the author of “The Mindful Athlete” and his 2023 book, “Unlocked: Embrace Your Greatness, Find the Flow, Discover Success.” In this conversation, George and Sharon discuss:

• George’s mental health journey

• Looking at mental health as a spectrum

• The myth that mental illness is rare

• Transforming roadblocks into stepping stones

• The public stigma for athletes

• Learning how to relate to ourselves

• Every experience is valuable

• The inspiration for George’s new book

• Growth mindset versus fixed mindset

• Cultivating agency and empowerment

• Finding your flow state

• Working with failure

• George’s translation of Buddhist teachings

• Abiding in love in our growth

• George’s three cornerstones

The conversation closes with a guided meditation on awareness led by George. To learn more about George’s work, and to get a copy of his new book, Unlocked, you can visit his website at https://georgemumford.com/

Mental Health Resources:

National Suicide Prevention Lifeline call 988 or (800) 273-8255

Psychology Today Find a Mindfulness-Trained Therapist

Active Peace Yoga with Reggie Hubbard

The Psychology Podcast with Scott Barry Kaufman

Mark Epstein Psychiatrist & Author with a Buddhist Lens

Nalanda Institute Contemplative Psychotherapy Program

Express Yourself Black Man Healing Community for Black Men

Black Boys Om Black Boys & Men Healing & Wellness Education

Cloud Sangha Community For Meditation & Wellness

The Trevor Project Support for LGBTQ Mental Health

Therapy for Black Girls Mental Wellness for Black Women and Girls

The Friendship Bench Creating Safe Spaces & Community

Hope for Bereaved Grief Support Groups

Option B Grief, Trauma and Loss Support

Sharon's newest book, Real Life, is now available from Flatiron Books in hardcover, ebook, and audiobook formats. To learn more about the book or get a copy, you can visit Sharon’s website here.

If you would like to suggest a topic for this series, you can email admin@sharonsalzberg.com with your questions and suggestions.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 213 - Real Life Series with Anu Gupta May 29, 2023

For episode 213 of the Metta Hour Podcast, we are continuing a special series celebrating Sharon’s new book, “Real Life.” This interview features a conversation between Sharon and Anu Gupta, pulled from the Living An Authentic Life Summit.

Anu Gupta is a human rights lawyer, social scientist, educator, and the Founder of BE MORE with Anu. He has dedicated himself to finding solutions to bias through two decades of original research, fieldwork with diverse communities globally, and 10,000 hours of meditation practice. Anu has written and spoken extensively, including on the TED stage, the Oprah Conversation, Fast Company, and Newsweek. In this conversation, Sharon and Anu discuss the theme of contraction from Sharon’s new book, Real Life.

To learn more about Anu’s work, you can visit his website at bemorewithanu.com.

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Ep. 212 – Mental Health Series with Kimberly Brown May 24, 2023

For episode 212 of the Metta Hour, we continue our Mental Health Series with meditation teacher and author Kimberly Brown.

In this series, Sharon is speaking with teachers, experts, and health advocates to explore and destigmatize mental health, applying the tools of Buddhist wisdom and spiritual practice. This multi-part series aires every other week in the coming months. In this episode, Sharon is joined by author and meditation teacher Kimberly Brown. Kim is a guide to the transformative power of compassion and love, interpreting traditional Buddhist techniques into accessible and relevant practices for modern life.

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Kimberly Brown is a meditation teacher and the author Steady, “Calm, and Brave” and “Navigating Grief And Loss,” both published by Prometheus Books. In this conversation, Kim and Sharon discuss:

• Kim’s first education about Mental Health

• Today’s Mental Health statistics

• Kim’s childhood belief something was wrong with her

• The year of being human

• The harmfulness of normative culture

• Taking apart stigma

• Kim’s training in Psychotherapy

• The healing connection of community

• Who’s your alley on this journey?

• Developing emotional intelligence

• How compassion affects mental health

• The inspiration for Kim’s new books

• Kim’s teachings on grief

• The necessity of courage to face ourselves

• Rituals that support grieving

The conversation closes with a guided meditation on awareness led by Kim. To learn more about Kim’s work, and to get a copy of her books you can visit her website at meditationwithheart.com

Mental Health Resources:

National Suicide Prevention Lifeline call 988 or (800) 273-8255

Psychology Today Find a Mindfulness-Trained Therapist

Active Peace Yoga with Reggie Hubbard

The Psychology Podcast with Scott Barry Kaufman

Mark Epstein Psychiatrist & Author with a Buddhist Lens

Nalanda Institute Contemplative Psychotherapy Program

Express Yourself Black Man Healing Community for Black Men

Black Boys Om Black Boys & Men Healing & Wellness Education

Cloud Sangha Community For Meditation & Wellness

The Trevor Project Support for LGBTQ Mental Health

Therapy for Black Girls Mental Wellness for Black Women and Girls

The Friendship Bench Creating Safe Spaces & Community

Hope for Bereaved Grief Support Groups

Option B Grief, Trauma and Loss Support

If you would like to suggest a topic for this series, you can email admin@sharonsalzberg.com with your questions and suggestions.

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Ep. 211 – Real Life Series with Sarah Ruhl May 18, 2023

For episode 211 of the Metta Hour Podcast, we are continuing a special series celebrating Sharon’s new book, “Real Life.” In this episode pulled, from theLiving An Authentic Life Summit, Sharon and Sarah Ruhl speak about creativity as a spiritual practice and how it naturally emerges from our path.

Sarah Ruhl is an award-winning American playwright, author, essayist, and professor. Her plays have been produced on Broadway, nationwide, and internationally. Among her most popular are

Eurydice (2003), The Clean House (2004), and In the Next Room (2009). Sarah is a 13P and New Dramatists member and won the MacArthur Fellowship in 2006. She teaches at Yale School of Drama and lives in Brooklyn with her family.

To learn more about Sarah’s work, you can visit her website at SarahRuhlPlaywright.com.

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Ep. 210 – Mental Health Series with Reggie Hubbard May 10, 2023

For episode 210 of the Metta Hour, we are beginning a special Mental Health Series!

In this series, Sharon sits down with different teachers, experts, and health advocates to explore and destigmatize mental health. Applying the tools of Buddhist wisdom and spiritual practice, this multi-part series airs every other week for the coming months. For the inaugural episode of the series, Sharon speaks with teacher and activist, Reggie Hubbard.

Mental Health Resources

Psychology Today Website to fine a therapist with Mindfulness Training

The Psychology Podcast with Scott Barry Kaufman Colleague of Sharon’s

Mark Epstein Psychiatrist & Author with a Buddhist lens

Nalanda Institute Contemplative Psychotherapy Program

Today's podcast is sponsored by BetterHelp. Click to receive 10% off your first month with your own licensed professional therapist: betterhelp.com/metta

Reggie Hubbard is a certified yoga and meditation teacher and the founder/chief serving officer of Active Peace Yoga. He has taught Members of Congress, Congressional Staff, major labor unions, leading progressive organizations, and individuals from all walks of life the simple tools for managing stress and bringing peace to mind, body, and spirit. Outside of his teaching, Reggie has held many senior strategic and logistical roles across various fields, ranging from global marketing, digital and community organizing, government relations, international education to Presidential campaigning. Reggie’s life work sits at the intersection of bringing more peace and balance to activists; guiding the wellness community toward being more engaged, concerned citizens; and enhancing the well-being of all walks of life.

In this conversation, Sharon and Reggie discuss:

• Reggie’s path in mental health as a political activist

• The 1 in 5 statistics of mental illness

• Mental Illness isn’t a weakness

• How stoicism affects mental health

• The role of Toxic Masculinity in mental health

• The challenges that black men face

• Reggie’s childhood story

• Not being able to control our thoughts

• What tools we can learn from marginalized communities

• The judgments we add to mental health

• Confronting our shame

• Finding joy even when things go wrong

• Adopting a both/and attitude

• Reggie’s tools for grief

• The role of community in our healing

The conversation closes with a guided sound meditation led by Reggie.

If you would like to suggest a topic for this series, you can email admin@sharonsalzberg.com with your questions and suggestions.

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Ep. 209 – Real Life Series with Parker Palmer May 02, 2023

For episode 209 of the Metta Hour Podcast, we have the seventh episode in a special series celebrating Sharon’s new book, “Real Life.” This interview features a conversation between Sharon and Parker Palmer, pulled from the Living An Authentic Life Summit.

Real Life is now available from Flatiron Books in hardcover, ebook, and audiobook formats. To learn more about the book or get a copy, you can visit Sharon’s website here.

Parker is a writer, speaker, and activist who focuses on education, community, leadership, spirituality, and social change issues. He is the founder and Senior Partner Emeritus of the Center for Courage & Renewal. He is the author of ten books—including several award-winning titles—that have sold nearly two million copies and been translated into ten languages. His work has touched the lives of millions of people worldwide, seeking to live more courageously and authentically while serving the human possibility. In this episode, Parker and Sharon speak about:

• Parker’s life path

• Having faith in wholeness

• Embracing our brokenness

• The emergence of the true self

• Keeping death before your eyes

• Solitude versus community

• Welcome to the human race

• Tapping into our authentic self

• Authenticity as an act of discernment

• How to impact the world around us

• Life as a Möbius Strip

• The opportunity of silence

• What draws Parker to certain poems

• Letting your heart speak

• Parker’s experience with depression

• Self-care doesn’t mean self-indulgence

• Community as a practice

The conversation closes with Parker sharing one of his poems,

“Harrowing.” To learn more about Parker’s work, you can visit his website. This is his first appearance on the Metta Hour Podcast.

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Ep. 208 – Real Life Series with Pete Holmes Apr 26, 2023

For episode 208 of the Metta Hour Podcast, we have the sixth episode in a special series celebrating Sharon’s new book, “Real Life.”

Today's podcast is sponsored by BetterHelp. Click to receive 10% off your first month with your own licensed professional therapist: betterhelp.com/metta

This interview features a conversation between Sharon and Pete Holmes, pulled from the Living An Authentic Life Summit. Pete is a comedian, writer, actor, cartoonist, podcast host, author, and spiritual seeker. His book, Comedy Sex God, explores his relationship with faith and comedy. His popular podcast, You Made It Weird, is a comedic exploration of the meaning of life, with guests ranging from Seth Rogen to Blake Griffin. As a comedian, Pete created and starred in the semi-autobiographical HBO show Crashing, which he executive produced alongside Judd Apatow. He is also an accomplished stand-up comedian with numerous television specials and late-night appearances.

Real Life is now available from Flatiron Books in hardcover, ebook, and audiobook formats. To learn more about the book or get a copy, you can visit Sharon’s website here.

In this episode, Pete and Sharon speak about:

• Writing one’s biography

• Fame is an agreed-upon conceit

• Pete’s teacher Ram Dass

• Specialness addiction

• Pete’s experience facing his ego in his work

• Fame is something that happens in other people’s minds

• Franciscan teacher Richard Rohr

• Growing up as a fundamentalist Christian

• Pete’s experience with Hero’s Journey

• What is still true amidst immense challenges

• Pete’s motto: “What is This?”

• Letting go of specialness

• What matters when we die

• Pete’s first meeting with Ram Dass

• How do we love our neighbors when we don’t like them?

• Faith and despair

• The practice of “Yes, Thank-You.”

To learn more about Pete’s work, you can visit Pete's website

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Ep. 207 – Real Life Series: Book Launch with Dan Harris & JoAnna Hardy Apr 19, 2023

For episode 207 of the Metta Hour Podcast, we are celebrating the release of Sharon’s new book, Real Life, with a recording of her virtual book launch event.

Recorded on April 11, 2023, and hosted by the Insight Meditation Society’s Book Club, this event features a conversation with Sharon and JoAnna Hardy, moderated by Dan Harris.

Real Life is now available from Flatiron Books in hardcover, ebook, and audiobook formats. To learn more about the book or get a copy, you can visit Sharon’s website here.

In this conversation, Sharon, JoAnna, and Dan speak about:

The impetus for the book, Real Life
How committed meditators can still be stuck
Where Sharon struggles with openness
Joanna’s journey with shame
The difference between guilt and shame
Handshake practice
Growth mindset versus fixed mindset
Joanna’s daily practice
Love taking the form of fierce compassionNavigating a meditation drought
The growing pains of learning new things
What role community plays in Real Life
Aging gracefully and staying open
What authentic living means to Sharon

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Ep. 206 – Real Life Series: Audiobook Excerpt Read by Sharon Salzberg Apr 10, 2023

For episode 206 of the Metta Hour Podcast, we are releasing a special extended excerpt of the Real Life Audiobook.

Read by Sharon, this hour-long excerpt includes the introduction of the book entitled “Introduction: Embarking on a Journey Together” and the first chapter, “From Constriction to Expansion.” The book Real Life is available April 11th, 2023 from Flatiron Books in hardcover, ebook, and audiobook formats. To learn more about the book or get a copy, you can visit Sharon’s website here.

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Ep. 205 – Real Life Series with Sarah Jones Apr 03, 2023

For episode 205 of the Metta Hour Podcast, we have the third in a special series celebrating Sharon’s new book, “Real Life.” This interview features a conversation between Sharon and Sarah Jones, pulled from the Living An Authentic Life Summit

To learn more about Sarah’s work, you can visit her website. To hear this interview in it’s entirety, you can sign up for the Living an Authentic Life Summit right here, which runs online from March 29th – April 5th and is free to join.

Sarah is a Tony Award-winning solo performer, writer, comedian and activist. Sarah is mainly known for her multi-character one-person shows, including Broadway hit Bridge & Tunnel and the critically-acclaimed play Sell/Buy/Date, which inspired the film. In this conversation, Sarah and Sharon speak about:

• Sarah’s new film, “Sell/Buy/Date”

• Art expanding what seems possible

• The political nature of art

• The necessity of courage

• The impacts of covid

• Being able to give our all in life

• Sitting down and getting real

• An encounter with the Buddha in Washington Heights

• People make sense

• Tracing Sarah’s path from childhood

• Learning to hear our inner guidance

• Love is the most powerful force in the universe

“We live in a society that requires a certain kind of self-alienation, a competition, and a shutting off of the part of us that knows we are one among many.” – Sarah Jones

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Ep. 204 – Real Life Series with Zainab Salbi Mar 27, 2023

For episode 204 of the Metta Hour Podcast, we have the second in a special series celebrating Sharon’s new book, “Real Life.” This interview features a conversation between Sharon and Zainab Salbi, pulled from the Living An Authentic Life Summit.

Today's podcast is sponsored by BetterHelp. Click to receive 10% off your first month with your own licensed professional therapist: betterhelp.com/metta

Zainab is a humanitarian, author and journalist. Oprah Winfrey identified her as one of the 25 women changing the world to People Magazine and Foreign Policy Magazine called Zainab one of “100 Top Global Thinkers”. She is the co-founder for DaughtersforEarth.com, Chief Awareness Officer at FindCenter.com, and host of Redefined podcast. Zainab is also the author of several books, including the national bestseller Between Two Worlds.

To learn more about Zainab’s work, you can visit her website. To hear this interview in it’s entirety, you can sign up for the Living an Authentic Life Summit right here, which runs online from March 29th – April 2nd and is free to join: https://summit.wisdomforlife.life

In this conversation, Zainab and Sharon speak about:

• How Zainab came to her field

• Joy in the midst of wartime

• Inner turmoil in times of great success

• Zainab sitting first meditation retreat

• Facing our shame with love

• Issues that stem from not knowing our worth

• Zainab’s revelations in her brush with death

• The balance needed for caregiving

• Accepting the shadow of ourselves

• Seven rules for a happy day

• Zainab’s epiphany to tell her own story

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Ep. 203 - Real Life Series with Jon Kabat-Zinn Mar 22, 2023

For episode 203 of the Metta Hour Podcast, we have the first in a special series celebrating Sharon’s new book, “Real Life.”

This interview features a conversation between Sharon and Jon Kabat-Zinn, pulled from the Living An Authentic Life Summit. Jon is Professor of Medicine emeritus at the University of Massachusetts Medical School, where he founded the Center for Mindfulness in Medicine, Health Care, and Society, and its world-renown Mindfulness-Based Stress Reduction Clinic. He is the author of 15 books, including the bestseller Full Catastrophe Living. His latest book published in 2023 is Mindfulness Meditation for Pain Relief: Practices to Reclaim Your Body and Your Life.

The conversation begins with Jon leading a guided meditation practice, followed by a dynamic interview in which Jon and Sharon discuss:

• Jon’s first exposure to meditation

• mindfulness as a love affair

• what is authentic living

• translating ancient teaching of the Buddha

• Jon’s early teaching at UMass

• freeing ourselves from delusion

• waking up in every moment

• the compassion in mindfulness

• finding freedom from pain

To learn more about Jon’s work, teaching schedule, and latest book, Mindfulness Meditation for Pain Relief, you can visit his website. To hear this interview in its entirety, you can sign up right here for the Living an Authentic Life Summit which runs online from March 29th – April 2nd and it is free to join.

“When you tune into yourself, you’re actually tuning into the entire universe, of which you are an intimate and insanely beautiful and mysterious part.” – Jon Kabat-Zinn

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Ep. 202 - Jack Kornfield Mar 14, 2023

For Episode 202 of the Metta Hour Podcast, Sharon is joined by lifelong friend, Jack Kornfield to talk about the power of Community.

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In this conversation, Jack and Sharon discuss the many nuances of community, which is one of the three gems in Buddhism. They speak about:

• What the three jewels are

• The ways that community supported their early life on the path

• What community offers the individual

• What COVID revealed about interconnection

• The epidemic of loneliness

• How to cultivate community today

• Jack’s new endeavor, Cloud Sangha

The episode closes with Jack leading a guided meditation.

Join Sharon, Jack and seven of today's thought leaders in the space of mindfulness and meditation for a free online summit! Take a journey to inner peace, freedom and joy March 29 – April 2, 2023. Enroll for the Living an Authentic Life Summit for free: Join The Free Summit

Jack trained as a Buddhist monk in the monasteries of Thailand, India and Burma. He has taught meditation internationally since 1974 and is one of the key teachers to introduce Buddhist mindfulness practice to the West. He co-founded the Insight Meditation Society in Barre, Massachusetts, and the Spirit Rock Center in Woodacre, California. Jack’s books have been translated into 20 languages and sold more than a million copies. He holds a Ph.D. in clinical psychology and is a father, husband and activist.

To learn more about Jack’s work and his many offerings, you can visit jackkornfield.com. To learn about Cloud Sangha, you can visit cloudsangha.co.

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Ep. 201 – Koshin Paley Ellison Feb 27, 2023

Koshin Paley Ellison joins Sharon for Episode 201 of the Metta Hour speaking about his new book, Untangled: Walking the Eightfold Path to Clarity, Courage, and Compassion.

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Koshin is an author, Zen teacher, Jungian psychotherapist, and ACPE Certified Chaplaincy Educator. After more than a decade as a chaplain and psychotherapist, Koshin co-founded the New York Zen Center for Contemplative Care. Koshin is a renowned thought leader in contemplative care and he is the author of several books. In this conversation, Sharon and Koshin speak about:

• What drew Koshin to write on the 8-Fold Path

• The importance of the four noble truths outside Buddhism

• The definition of suffering in Buddhism

• Being with suffering in a loving way

• Writing as a form of gratitude

• The 8-Fold Path as approach to practice

• Shame versus embarrassment

• Right Effort and Right Speech

• Healing Toxic Masculinity

• What does it mean to be a diverse person

• The Pandemic of Loneliness

The episode closes with Koshin leading a guided meditation practice “Opening the Cage” from his book. To learn more about Koshin’s work, you can visit zencare.org

About Koshin Paley Ellison:

Sensei Koshin Paley Ellison, MFA, LMSW, DMIN, is an author, Zen teacher, Jungian psychotherapist, and ACPE Certified Chaplaincy Educator. After more than a decade as a chaplain and psychotherapist, Koshin co-founded the New York Zen Center for Contemplative Care. Koshin’s work has been featured in the New York Times, PBS, CBS Sunday Morning and other media outlets. He is the author of Untangled: Walking the Eightfold Path to Clarity, Courage, and Compassion (Balance/Hachette, 2022); Wholehearted: Slow Down, Help Out, Wake Up (Wisdom Publications, 2019); and the co-editor of Awake at the Bedside: Contemplative Teachings on Palliative and End of Life Care (Wisdom Publications, 2016).

Keep up with Koshin Paley Ellison on Instagram

“Everything is a moment of practice, everything has that potential.” – Koshin Paley Ellison

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Ep. 200 – Diana Winston and Sue Smalley Feb 18, 2023

For episode 200 of The Metta Hour Podcast, Sharon speaks with Diana Winston and Sue Smalley, Ph.D. about the re-release of their book, Fully Present: The Science, Art and Practice of Mindfulness.

In this episode, Sharon, Diana and Sue speak at length about the advances in research over the past decade in the scientific research of meditation, mindfulness and compassion practice.

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Diana Winston is the Director of Mindfulness Education at UCLA's Mindful Awareness Research Center and the author of The Little Book of Being, and Wide Awake: A Buddhist Guide for Teens. She has been teaching mindfulness since 1999 in a variety of settings, and developed the evidence-based Mindful Awareness Practices (MAPS) curriculum and the Training in Mindfulness Facilitation, which trains mindfulness teachers worldwide.

Sue Smalley, Ph.D. is a Professor emerita in the Department of Psychiatry at UCLA, who has conducted seminal studies on the genetics of ADHD and Autism Spectrum disorders, publishing over 100 peer reviewed papers in the field of behavioral genetics.In 2004, she founded the Mindful Awareness Research Center at UCLA, and more recently helped co-create the Bedari Kindness Institute at UCLA.

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Ep. 199 – The Early Life of Sharon Salzberg & Joseph Goldstein Jan 30, 2023

For Episode 199 of the Metta Hour Podcast, Sharon and Joseph Goldstein are interviewed by Lily Cushman, recalling their early lives.

They each share what drew them to the path of meditation in the late sixties and early seventies and their initial years of practice in the East. This podcast is being released in tandem with the Insight Hour Podcast. Joseph Goldstein has been teaching meditation since 1974. He and Sharon are co-founders of the Insight Meditation Society and the Barre Center for Buddhist Studies, located in Barre, Massachusetts. Joseph is the author of numerous books, including Mindfulness: A Practical Guide to Awakening and Insight Meditation: The Practice of Freedom. Dan Harris calls him “a key architect of the rise of mindfulness in our modern society.”

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In this conversation, Joseph shares about:

growing up in the Catskills • early encounters with death and loss • Studying philosophy at Columbia University • living in New York City during his college years • joining the Peace Corps and living in Thailand • his first encounters with Buddhist monks • the resonance of finding the spiritual path • the ups and downs of his initial years of practice • finding his teacher, Munindra • meeting Sharon at her first retreat with S.N. Goenka • his experiences as more westerners arrived in India • the community that emerged out of the Goenka retreats • grappling with his “body of steel” for many years • the parallels of the evolution of his and Sharon’s path

Sharon shares about:

the difficulty of her childhood • her first encounter with Buddhist Philosophy in college • creating a study abroad program to take her to India • receiving Chögyam Trungpa’s advice on where to learn meditation • searching for meditation instruction across India as a young woman • the scene at her first retreat led S.N. Goenka • the difficulty of her first instruction being a ten-day retreat • some themes of her initial meditation experiences • learning how to navigate her inner life • meeting Joseph for the first time • her and Joseph’s different practice needs in their early years • crafting a spiritual path before there was a model for that life in the West

To learn more about Joseph’s work, you can visit dharma.org/joseph. His teachings can also be found on the Ten Percent Happier App, the Waking Up with Sam Harris App and on the Dharma Seed app.

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Feed Drop: The Dalai Lama’s Guide to Happiness from Ten Percent Happier Jan 18, 2023

We have something special to share with you!

Dan Harris (host of Ten Percent Happier) flies to Dharamsala, India to spend two weeks in the orbit of His Holiness the Dalai Lama. This is the first installment of a five-part audio documentary series, something we’ve never done before now. Over the course of the episodes, we talk to His Holiness about practical strategies for thorny dilemmas, including: how to get along with difficult people; whether compassion can cut it in an often brutal world; why there is a self-interested case for not being a jerk; and how to create social connection in an era of disconnection.We also get rare insights from the Dalai Lama into everything from the mechanics of reincarnation to His Holiness’s own personal mediation practice.

In this first installment, Dan watches as a young activist directly challenges His Holiness: In a world plagued by climate change, terrorism, and other existential threats, is the Dalia Lama’s message of compassion practical — or even relevant?

Want more of The Dalai Lama’s Guide to Happiness? Listen to the Ten Percent Happier podcast here.

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Ep. 198 - Shakil Choudry Jan 16, 2023

Sharon welcomes Shakil Choudry for Episode 198 of the Metta Hour Podcast.

Shakil is an educator, consultant, and author with over 25 years of experience in the field of racial justice, diversity, and inclusion. He coaches executive teams and facilitates dialogue processes to resolve inter-group conflict, having led projects internationally and with organizations locally. He is the author of “Deep Diversity: A Compassionate, Scientific Approach to Achieving Racial Justice.”

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In this conversation, Sharon and Shakil discuss:

• How Shakil was drawn to racial diversity work • The first representation Shakil was exposed to in media • The impact of Interconnection • Holding tension between Individualism and Community • Developing Equity Literacy around oppressive social structures • Learning the patterns of inequality • 360-hour rule of learning • The tipping point of George Floyd’s death • The emotionality of racial justice • Shame as a learning tool • How do you make people change? • The power of listening • The four pillars of Shakil’s approach to racial healing • Emotional beings first, thinking beings second • The function of Bias • How the groups we belong to form our identity • The dynamics of in-groups and out-groups • The nuance of power dynamics

NEW Meditation Series: Pause, Breathe, Be Here Now with Ram Dass, Sharon Salzberg, Jack Kornfield, Tara Brach, Joseph Goldstein, John Lockley, Ram Dev, Trudy Goodman, Lama Tsultrim Allione—FREE January 16 to 25. Sit in true peace, love, and tranquility. Join thousands of people around the world for this collective meditation experience: onecommune.com/ramdass

"The political forces right now in the world are about extremism. They are yanking communities apart and separating them. Filling them with fear and lies and hate. So, truth is needed in that. Discernment is needed and that. Compassion is needed in that. Care is needed in that.

Those who have the capacity can, and should step in with those tools. Shaming and blaming, there is a place for it... but we often need a different approach. Not everyone can do it, but those of us who can need to step in to support a different culture and conversation." - Shakil Choudry

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Ep. 197 – Tsoknyi Rinpoche & Daniel Goleman Dec 26, 2022

Tsoknyi Rinpoche and Daniel Goleman join Sharon for a special episode of the Metta Hour Podcast celebrating the launch of their brand new book, Why We Meditate: The Science and Practice of Clarity and Compassion.

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Tsoknyi Rinpoche is a beloved teacher among the new generation of Tibetan Buddhist meditation masters. Widely recognized as an outstanding meditation teacher for over twenty-five years, he is the author of Open Heart, Open Mind, Fearless Simplicity, and Carefree Dignity.

Daniel Goleman is the internationally bestselling author and coauthor of several books, including Emotional Intelligence, Focus, and Altered Traits. He was a science reporter for The New York Times and was twice nominated for the Pulitzer Prize.

In this special episode, Sharon, Daniel, and Rinpoche speak about:

• How Rinpoche began teaching • The ways psychology shapes spiritual practice • The first time Rinpoche taught in the States • John Welwood & Spiritual Bypass • How their new book came to be • Finding our natural pace in a speedy culture • The Subtle Body • Balancing Restlessness • Working with our “Beautiful Monsters” • How childhood imprints affect us • When an experience we have is real but not true • Rinpoche’s fear of heights • Handshake practice • Obstacles of love and compassion • Cultivating intrinsic okay-ness • Grounding in the body • The importance of “Wise Hope”

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Ep. 196 – Dr. Gabor Maté Nov 28, 2022

For episode 196 of the Metta Hour, Sharon speaks special guest, Dr. Gabor Maté.

Gabor is highly sought after for his expertise working with addiction, stress, and childhood development. He has written several bestselling books, including the award-winning In the Realm of Hungry Ghosts, When the Body Says No, and Scattered, and co-authored the book Hold On to Your Kids. His works have been published internationally in nearly thirty languages. Gabor’s new book, The Myth of Normal, has just been released in September of 2022.

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In this episode, Sharon and Gabor discuss:

How Gabor defines the term “normal” • Human’s incredible and sometimes dangerous adaptability • The percentages of folks on medication • How our culture engenders illness • The evolutionary nature • The essence of interconnection across culture, science & spirituality • Thích Nhất Hạnh’s inter-being teaching • The concept of the “identified person” • Addiction as the canary in the mine • Traumatic events versus the dramatic wounds we sustain as a result • The complex factors that motivate caregivers • Why caregivers tend toward trauma • Compassion Fatigue is a lack of self-compassion • Negative self-talk as an impact of trauma • The difference between responsibility and blame • The role of community in healing • Authenticity versus attachment • Childhood development • Is it ever too late to heal? • Gabor’s practice of Compassionate Inquiry • The evolution of addiction treatments • How our culture profits off of addiction

The conversation closes with a twelve-minute guided inquiry exercise by Gabor. To learn more about Gabor’s work, you can visit his website at drgabormate.com or find his latest book, The Myth of Normal, available in hardcover, audio and ebook formats.

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Ep. 195 – Barbara Graham and Hugh Delehanty Nov 14, 2022

Husband and wife, Barbara Graham and Hugh Delehanty join Sharon Salzberg for Episode 195 of the Metta Hour Podcast.

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Barbara Graham is a New York Times bestselling author, essayist, and playwright. She is the author of several books, including her 2022 novel “What Jonah Knew.” Hugh Delehanty is a #1 New York Times bestselling author, a National Magazine Award-winning editor, and a certified meditation teacher with more than 25 years of practice.

In this episode, Sharon, Hugh and Barbara discuss:

How Barbara & Hugh came to spiritual practice • How creativity can be informed by meditation • Finding joy in creative expression • Cultural assumptions about creativity • Training capacities we don’t think we have • Confronting our creative fears • The seed for Barbara’s recent book • Writing the thing you’re most afraid of • How visual art informed Hugh as a writer • The mystery of reincarnation • Hugh’s work in sports writing • Phil Jackson’s coaching ethos • Compassion in sports • Leonard Cohen • Trusting ones creative impulses

The episode closes with a meditation led by Hugh on open awareness. Learn more about Hugh’s work hughdelehanty.com at and get yourself a copy of Barbara’s new book, “What Jonah Knew” at barbaragrahamauthor.com

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Ep. 194 – Andrés González, Ali and Atman Smith Oct 18, 2022

Sharon welcomes friends and colleagues Andrés González and brothers Ali and Atman Smith back to the Metta Hour Podcast for Episode 194 to celebrate the release of their first book, “Let Your Light Shine.”

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Together Ali, Atman, and Andrés are the founders of the Holistic Life Foundation, a non-profit organization bringing yoga, meditation, and breath-work to thousands of at-risk kids in Baltimore schools since 2001. Their work has received wide national attention due to their remarkable results in public schools where suspension rates plummet, and graduation rates skyrocket. Outside of their work with the Holistic Life Foundation, Atman, Andrés and Ali also teach to diverse populations around the world, including drug treatment centers, mental crisis facilities, homeless shelters, as well as Yoga, Wellness, and Mindfulness Festivals. Their work has been featured in NBC Nightly News, CNN, CBS, The Washington Post, Upworthy, and many more.

In this conversation, Andrés, Atman, Ali, and Sharon speak about:

The impact on 9/11 on the formation of the HLF non-profit • The origins of “The Light Within” over a decade ago. • Growing up as black and brown-skinned men • How institutional racism has affected their lives. • The influence of their elders’ involvement in the civil rights movement. • Growing up in one of the most violent neighborhoods in America. • Learning to “be the check” instead of “earning the check”. • Moving from partying in college to spiritual practice. • Overcoming our cultural and familial conditioning. • Awareness practices to access inner peace amid outer turmoil. • The quality of connection that opens up from spiritual practice. • Mantra Yoga Practice. • Mantras as cheat codes in life. • Projecting love to those who are suffering the most in the world. • Some of Sharon’s personal mantras. • The guidance of their teacher to create more teachers. • HLF’s reciprocal teaching model. • How the love of Bhakti Yoga is intertwined in their teachings. • It all starts with self-love and self-worth. • How love can look in different ways. • Love doesn’t dictate certain behaviors. • The challenges of love as a spiritual path. • How their work has become trauma-informed. • The impact of meeting Bessel van der Kolk. • Facing their own childhood trauma. • How life becomes challenging once we embark on the spiritual path. • How to start and end your day in the light. • To finish the episode, Ali leads a guided meditation to bring the conversation to a close.

To learn more about Ali, Andrés and Atman’s work, visit www.hlfinc.org and get a copy of their book, Let Your Light Shine, available October 18th, 2022, in hardcover, eBook and audiobook formats.

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Ep. 193 – Yung Pueblo Oct 03, 2022

Diego Perez returns to the Metta Hour for Episode 193 to speak about his new book, Lighter. Diego is a meditator, speaker, and NY Times bestselling author known by his pen name Yung Pueblo.

Diego is a practitioner of Vipassana meditation, as taught by S.N. Goenka. His writing focuses on the power of self-healing, creating healthy relationships, and the wisdom that comes when we truly work on knowing ourselves. Diego is the author of several bestselling books, Inward, Clarity & Connection, and his new release, Lighter, which comes out in October of 2022.

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In this conversation, Diego and Sharon discuss:

The writing of Diego’s new book, Lighter • How this book differs from his previous prose books • Scaling up compassion from personal to transpersonal • The balance of self-care versus activism • Self-love as a doorway to loving others • How to build Structural Compassion • Healing is defined as decreasing the reactions we feel • Authenticity as a flowing state of identity • Slowing down to be how you choose to show up • The Ten Paramis as an expansion of practice • Softening the barrier between formal and non-formal practice • Cultivating the qualities we lack • Learning to let go via acceptance • The necessity of formal practice of any kind • Unlocking inner creativity • Dipa Ma creating accessibility of practice • Cultivating emotional maturity • Working with difficult emotions • Buoyancy of Mind • The radiance of S.N. Goenka • Diego meeting Bhikkhu Analiyo • Diego’s guiding lights for connection

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Ep. 192 – Cecilia B. Loving Sep 20, 2022

For episode 192, Sharon welcomes Cecilia Loving to the Metta Hour to speak about Diversity, Inclusion, and embodied Lovingkindness.

Cecilia is an award-winning speaker, diversity, equity, accessibility, and inclusion thought leader, consultant, and author. Her work focuses on restorative justice, storytelling, inclusive leadership, racial inclusion, mindfulness, and well-being. She is the Senior Vice President of Diversity, Equity & Inclusion at PBS, with over 25 years of experience in DEI. Cecilia has practiced meditation since she was a teen in Detroit, and is the author of several books, including “The Power of Inclusion” and Unbroken Circles: Holding Space, Finding Forgiveness, and Transcending Edges.

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In this conversation, Cecilia and Sharon share about:

• Growing up in the Civil rights movement in Detroit • Embodying vs. intellectualizing teachings • The impetus for Cecilia’s book “The Power of Inclusion” • The necessity of a diverse community for resilience • Surviving compared to flourishing • The ancient tradition of Circles • Being heard by others as a path of healing • Restorative Justice circles • The effect George Floyd’s death has had on DEI work • Teaching emotional intelligence to the FDNY • Learning to wear the world as a loose garment • The challenges caregivers face • Lovingkindness as a restorative presence for others • DEI as a “Ministry of Love” • How shame impacts healing and learning

The episode ends with Cecilia leading a guided lovingkindness meditation to close the conversation. To learn more about Cecilia’s work, you can visit mindfulnessgroup.blog or check out her many book offerings.

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Ep. 191 – Alex Gardner Sep 06, 2022

For episode 191 of the Metta Hour, Sharon speaks with scholar, researcher, and author, Alexander Gardner.

Content Warning – This interview includes conversation about suicide. If you are having thoughts of suicide – whether or not you are in crisis – you can find free support & resources via the 988 Suicide & Crisis Lifeline: https://988lifeline.org/

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Alex is the Director and Chief Editor of the Treasury of Lives, a biographical Encyclopedia of Tibet, Inner Asia, and the Himalayas. Alex completed his Ph.D. in Buddhist Studies at the University of Michigan in 2007. His research focuses on the collaborative activities of three great nineteenth-century Tibetan Buddhist masters. In 2019, he released the book “The Life of Jamgon Kongtrul the Great” from Shambhala. In this conversation, Alex and Sharon speak about:

• How Alex was drawn to Eastern studies • The two-month retreat Sharon and Alex sat many years ago • The importance of Lineage • What inspired a book about Jamgon Kongtrul • How the great masters in Buddhism were regular people • The history of Bodh Gaya, India • The inspiration for Treasury of Lives•How technology interfaces with spiritual teachings • Alex’s exploration of sexuality in Buddhist Teachings • A chance meeting with a clown nose •

For more information about Alex’s work, you can visit treasuryoflives.org or get a copy of his book, The Life of Jamgon Kongtrul the Great, available in hardcover and beook formats.

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Ep. 190- Barbara Fredrickson Aug 25, 2022

For episode 190 of the Metta Hour, Sharon welcomes Dr. Barbara Fredrickson.

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Dr. Barbara Fredrickson is a Kenan Distinguished Professor in the Department of Psychology and Neuroscience at UNC-Chapel Hill. Barbara is the director of the Positive Emotions and Psychophysiology Laboratory. She is an award-winning teacher and also among the most highly-cited scientists worldwide. Her books, Positivity and Love 2.0 have been translated into dozens of languages. Barbara has been President of the International Positive Psychology Association and the Society for Affective Science.

In this episode, Sharon and Barbara discuss:

How Barbara and Sharon first connected • The history of the study of emotions in modern psychology • Experiential states that aren’t recognized as emotions • The peril of glorifying achievement • Evolutionary Psychology • The consilience of contemplative wisdom and science • The process of creating the Broaden & Build Theory • How Lovingkindness meditation (Metta) affected Barbara’s work • Barbara’s definition of “love” • The contagion of emotions • The collective creation of positive states • The application of Lovingkindness (Metta) • The Brahma Viharas (Four Immeasurables) • Barbara’s cat Mudita • The importance of acceptance • Mindful awareness versus savoring • Barbara’s book “Love 2.0” • “Short Moments, Many Times” study • The Research of Lovingkindness (Metta) meditation • What Barbara is working on next

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Ep. 189 - Simran Jeet Singh Aug 09, 2022

For episode 189, Sharon welcomes Dr. Simran Jeet Singh to the Metta Hour to speak about the Sikh philosophy of love and service.

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Simran is the Executive Director of the Inclusive America Project at the Aspen Institute. Recognized among TIME Magazine’s “sixteen people fighting for a more equal America, ” he is an Equality Fellow with the Open Society Foundations. Simran is a regular contributor to The Washington Post, CNN, and TIME Magazine and writes a monthly column for Religion News Service. In July of 2022, Simran released his first book, The Light We Give: How Sikh Wisdom Can Transform Your Life, from Riverhead books. In this conversation, Simran and Sharon speak about:

• Growing up as an outsider

• Identity as a refuge

• The foremost teaching of Sikh philosophy of interconnection

• The natural expression of love is action

• Inspiration for his book“The Light We Give”

• De-centralizing the Ego

• Understanding our deeper values

• The impact of Lovingkindness on our enemies

• What does it mean to be a warrior of the heart?

• What is lost in hyper-masculinity

• Building a healthy sense of self when living in the margins

• Honor the dignity of all the feelings that arise in us

• The motivation of anger vs. love

The episode ends with Simran leading a Sikh meditation to close the conversation. To learn more about Simran’s work visit www.simranjeetsingh.org or get a copy of his book, The Light We Give.

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Ep. 188 – Jason Garner Jul 25, 2022

For episode 188 of the Metta Hour podcast, Jason Garner joins Sharon to talk about life, practice, finding meaning, and refuge.

Jason is a spiritual seeker, author, and previously a Fortune 500 company executive. He spent the first 37 years of his life working his way up from flea market parking attendant to CEO of Global Music at Live Nation, the world's largest concert promoter. After several significant losses in his life, Jason turned to yoga, meditation, martial arts, and eastern philosophy to learn a different way of being in the world. In 2014 he wrote the book "And then I Breathed," chronicling his unique journey.

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In this conversation, Sharon and Jason speak about:

• Jason's path making his way in the world

• What led to Jason becoming a spiritual seeker

• Bringing spiritual practice of the music business

• Finding meaning in life to help navigate challenging times

• Sharon's experience in isolation during the pandemic

• The inner resource of meditation in COVID

• Jason and Sharon's shared Tibetan teacher Tsoknyi Rinpoche

• Everyone's inherent "inner okay-ness"

• How self-compassion changed the course of Jason's practice and life

• The courage to show up as a human

• Re-writing the myth of winning so "everyone gets to win"

• Collaboration versus competition

• Creating Love4Live to offer meditation resources for the music industry in COVID

To learn more about Jason, you can visit his website jasongarner.com and love4live.org

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Ep. 187 – Dr. Galit Atlas Jul 11, 2022

Sharon welcomes Dr. Galit Atlas for Episode 187 of the Metta Hour.

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Galit is an author, psychoanalyst, and clinical assistant professor at New York University. She has published numerous articles and book chapters that focus primarily on gender and sexuality. Her New York Times published “A Tale of Two Twins” won a 2016 Gradiva Award, and her latest book “Emotional Inheritance” was released in January of 2022. In this conversation, Galit and Sharon discuss:

• What drew Galit to therapy

• The stigma and shame around mental health

• The definition of trauma

• How generational trauma shows up

• The effect that secrecy has on trauma and healing

• How the secrecy in Sharon’s childhood affects her

• Post Traumatic Growth

• What we must accept versus what we can change

• The role of forgiveness in healing

• The epigenetics of family trauma

• Winnicott’s “good enough” parent

• Vicarious Trauma for Caregivers

To learn more about Galit’s work, you can visit her website at galitatlas.com

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Ep. 186 – Stephen Cope Jun 27, 2022

Stephen Cope and Sharon Salzberg come together in Metta Hour to discuss dharma and the shared struggles of humanity. In this episode Sharon and Stephen talk about:

How Stephen arrived at Kripalu Center
Stephen's new book
The Bhagavad Gita
Dharma and Sacred Vocation
Times of Struggle
Loving Kindness vs. Hatred and Anger
Yoga and Compassion
Guided meditation

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Stephen Cope is a best-selling author and scholar who specializes in the relationship between the Eastern contemplative traditions and Western depth psychology. For almost thirty years, Stephen has been Scholar-in-Residence at the renowned Kripalu Center. Stephen is also the founder and former director of the Kripalu Institute for Extraordinary Living—one of the world’s most influential research institutes examining the effects and mechanisms of yoga and meditation, with a team of researchers from top universities. Stephen's new book, The Dharma in Difficult Times, is now available to purchase.

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Ep. 185 – Jacoby Ballard Jun 13, 2022

Sharon welcomes social justice educator, yoga teacher, and author Jacoby Ballard to the Metta Hour for Episode 185.

Jacoby has taught Queer and Trans Yoga since 2006. In 2008, he Co-Founded the Third Root Community Health Center in Brooklyn as a healing and social justice space. His first book, “A Queer Dharma: Yoga and Meditations for Liberation,” was released in 2021 from North Atlantic Books.

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In this conversation, Jacoby and Sharon discuss:

• How Jacoby began his practice in high school & college

• The release of Jacoby’s new book in the time of Covid

• Applying dharma teachings to explore identity

• The path of liberation for those targeted by systems of oppression

• Addressing the trauma in the room

• Noble silence versus silencing

• Lovingkindness in Queer communities

• Acceptance and anger

• Forgiveness is not amnesia

• Jacoby’s self-care practices

• How to find the therapist for you

• Guidance for Queer and Trans meditators

• How to be a better LGBTQ+ ally

The episode closes with Jacoby leading a guided Mudita (joy) meditation practice. To learn more about Jacoby’s work, you can visit his website.

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Ep. 184 – Agapi Stassinopoulos May 31, 2022

Author and speaker Agapi Stassinopoulos joins Sharon for a conversation on the Metta Hour Podcast Episode 184.

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Agapi Stassinopoulos is the author of “Wake Up to the Joy of You” and “Unbinding the Heart: A Dose of Greek Wisdom, Generosity and Unconditional Love.” She leads workshops at Thrive Global, a company founded by her sister, Arianna Huffington, to help change how we work and live. Agapi’s newest book, “Speaking with Spirit: 52 Prayers to Guide, Inspire, and Uplift You,” was released in January of 2022 by Harmony Books. In this conversation, Agapi and Sharon discuss:

• Agapi’s family history in WW2

• The influence of Agapi’s mother on her path

• What happens after spiritual awakening

• The inspiration for Agapi’s new book

• Differences between prayer and meditation

• How to embrace a higher power

• Approaching prayer as a practice

• Cultivating confidence

• Spiritual versus religious

• Non-attachment in prayer

• Communion with the Divine

• Why we lose our sense of connection

• Finding the beloved inside

• Letting go of perfection to find greater joy

• The epidemic of loneliness

• Getting out of the way of our creativity

• Giving your inner critic a vacation

• Agape’s approach to grace and resilience

The episode closes with Agapi reading a passage from her book on coming home. To learn more about Agapi’s work, you can visit her website.

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Ep. 183 – Joél Leon May 16, 2022

Performer, author, and storyteller Joél Leon returns to the Metta Hour Podcast for Episode 183.

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Born and raised in the Bronx, Joél writes and tells stories for Black people. Specializing in moderating and leading conversations surrounding race, masculinity, mental health, creativity, and the performing arts, with love at the center of his work and purpose. He is the author of “Book About Things I Will Tell My Daughter” and “God Wears Durags, Too.” His TED talk on healthy co-parenting has been viewed over 1.5M times. In this conversation, Joél and Sharon discuss:

Joél’s new spoken word album, “Soundtrack To a Riot”
Contemplations on death and aging
Making space for multiple things to be true
The necessity of communion and community
Navigating mental health during COVID
The importance of inner and outer space
The dissonance of systemic injustice and heartful living
How context and nuance matter
Connecting to the awe in everyday life

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Ep. 182 – Mark Epstein May 02, 2022

Author and Psychotherapist Mark Epstein, M.D. returns to the Metta Hour Podcast for Episode 182.

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A longtime friend and colleague, Mark and Sharon first met in 1974 at the Naropa Institute in Boulder, CO. Mark is a psychiatrist in private practice in New York City and a longtime Buddhist practitioner. He is the author of several books that explore the interface of Buddhism and psychotherapy, including Going to Pieces without Falling Apart and his 2022 release, The Zen of Therapy: Uncovering a Hidden Kindness in Life. In this conversation, Mark and Sharon discuss:

• Their backstory meeting in 1974 in Boulder, CO

• Mark’s new book, The Zen of Therapy

• The Buddha’s origin story through Mark’s therapeutic lens

• How COVID is impacting Mental Health

• Exploring COVID as a collective trauma

• Mark’s insights while on a meditation retreat

• How to create a healthy holding environment for ourselves

• The importance of kindness in therapy

• The limitations of kindness

• How to find a good therapist

The episode closes with Mark leading a short guided meditation practice. To learn more about Mark’s work, you can visit his website.

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Ep. 181 – Nadia Bolz-Weber Apr 19, 2022

Sharon welcomes Pastor, author, and theologian Nadia Bolz-Weber to the Metta Hour Podcast for Episode 181.

Nadia is an ordained Lutheran Pastor and the founder of the House for All Sinners & Saints in Denver, Colorado. She is the creator and host of The Confessional Podcast, which invites guests to share stories about times that they were at their worst, and is executive produced by our friends over at The Moth. Nadia is the author of three New York Times bestselling memoirs: “Pastrix,” which was re-released in May of 2021, “Accidental Saints” and her 2019 release, “Shameless: A Sexual Reformation.”

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Nadia starts the conversation by sharing more about her history, and what drew her to the path. Sharon asks Nadia about her thoughts on shame, how it hinders us in our personal growth. The two talk about the inspiration for Nadia's book, Shameless, They discuss the distinction between shame, guilt and regret in Buddhist Psychology, and how we can recapture some of the energy from these states. Nadia shares her thoughts on forgiveness, both of ourselves and others, and how she approached forgiveness and a means to find greater freedom. Nadia talks about her podcast, and what her experience has been supporting others who are deeply affected by shame, and the role of a Pastor in life. They also discuss the difference between punishment versus rehabilitation in wrong-doing, and what role mercy has to play in these aspects of life. Nadia shares candidly about a recent family tragedy, and how she is processing the loss by walking the Camino de Santiago. Nadia shares her experience of trying meditation for the first time during the pandemic, and how she finds it to be different than prayer.

Learn more about Nadia: nadiabolzweber.com

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Ep. 180 – Rhonda V. Magee Apr 04, 2022

Rhonda V. Magee returns to the Metta Hour Podcast for episode 180.

Rhonda is a Professor of Law at the University of San Francisco and has spent more than twenty years exploring the intersections of anti-racist education, social justice, and contemplative practices. A Fellow of the Mind and Life Institute, Rhonda is a global Keynote Speaker, mindfulness teacher, practice innovator, storyteller, and thought leader on integrating Mindfulness into Higher Education, Law, and Social Justice. Her award-winning book, “The Inner Work of Racial Justice: Healing Ourselves and Transforming Our Communities Through Mindfulness,” was released in hardcover in 2019, and the paperback edition is now available.

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The conversation begins with Sharon and Rhonda discussing some of the ongoing assumptions about mindfulness practice and how they are often used to bypass life’s difficulties. Sharon asks Rhonda to elucidate some of the teachings from her book. Rhonda starts by explaining the concept of Racialized Bodies. Sharon shares her understanding of attribution bias and how that also affects the way that we navigate the world. They discuss how the different modalities of mindfulness and lovingkindness compare as a means to work with bias. Sharon asks Rhona to speak more about how she defines Racial Justice and what that means in daily life. They discuss some of the obstacles to cultivating empathy or emotional understanding when looking at racial issues. Rhonda shares her thoughts on Color Insight versus Color Blindness and then leads a guided meditation to close the conversation.

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Ep. 179 – Margaret Cullen Mar 22, 2022

For episode 179 of the Metta Hour Sharon speaks with Certified Mindfulness-Based Stress Reduction (MBSR) Teacher, Margaret Cullen.

Margaret Cullen is a licensed psychotherapist and was one of the first to become a Certified Mindfulness-Based Stress Reduction teacher. For over 25 years, she has pioneered secular contemplative programs for various populations, developing and teaching contemplative interventions for research studies at Stanford, UCSF, Portland State, Penn State, University of Michigan, and the University of Miami. Margaret has contributed to the development of the Compassion Cultivation Training at Standford and become Founding Faculty for the Compassion Institute.

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The conversation begins with Margaret sharing more of her history and how she came to meditation practice in her late 20s. They discuss how mindfulness is defined in different traditions and the implicit quality of compassion that exists in it, and how Margaret’s mentor, John Kabat Zinn, folded compassion into the teaching of Mindfulness-Based Stress Reduction. They discuss “emotional balance” in Margaret’s early work doing research at UCSF. Margaret shares her definition of compassion and the ways her definition has evolved over her time. She also shares some of the common misconceptions about compassion that she had encountered in her work. They also discuss Margaret’s views on compassion fatigue and collapse and the relationship between self-compassion and compassion for others. The conversation closes with Margaret leading a guided Compassionate Image Practice.

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Ep. 178 – Dr. Omid Safi Mar 11, 2022

For episode 178 of the Metta Hour, Sharon welcomes her friend and colleague, Omid Safi.

In this conversation, Sharon and Omid discuss the nature of Radical Love and the many forms that love can take outside of romantic bonds. Omid also shares some of the factors and practices that support greater access to states of Radical Love. They contemplate what Rumi would do in a pandemic and what it looks like to flow to where the greatest needs and suffering are to be found in life. Sharon asks Omid about the cultivation of curiosity and humility in life and their roles in life. Lastly, they speak about accountability and restorative justice in the collective as a form of love in the public sphere.

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Omid is a teacher in the Sufi tradition of Radical Love and the Founder of Illuminated Courses & Tours. He is a professor at Duke University specializing in Islamic spirituality and contemporary thought. The author of several books, his most recent release from 2018 is “Radical Love: Teachings from the Islamic Mystical Tradition.” Omid is also the host of his own podcast, The Sufi Heart Podcast, on the Be Here Now Network.

Dive into Dr. Omid Safi's illuminating Sufi Heart Podcast exclusively here on the Be Here Now Network

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Ep. 177 – Bonnie Pitman Feb 21, 2022

For episode 177 of the Metta Hour, Sharon speaks with Bonnie Pitman.

In this episode, Bonnie shares about her work in the art world and how she sees art as a doorway to contemplative practice. She and Sharon talk about how differently art is looked at in Eastern culture and what role suffering has to play in the creation of art. They discuss the history of Bonnie’s “Do Something New” initiative and what that looks like for her today while still facing chronic illness. Lastly, they discuss the role gratitude has played in her well-being and, in particular, her chronic disease. Bonnie closes the conversation with a guided lovingkindness meditation.

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Bonnie is a nationally recognized leader in the museum community. Her museum career spans 50 years of service in the museum, education, and university fields. Since 2008, Bonnie has been living with chronic illness. In 2011 began her daily practice to “Do Something New,” inviting the exploration and celebration of making an ordinary day extraordinary while dealing with chronic illness.

Learn more about Bonnie and try the "Do Something New" practice at dosomethingnew.org

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Ep. 176 - Neal Allen & Anne Lamott Feb 07, 2022

For episode 176 of the Metta Hour, Sharon is joined by Neal Allen and Anne Lamott.

In this conversation, Neal shares his impetus for writing Shapes of Truth and how the book played a role in his first date with his now-wife, Annie Lamott. The three converse about the different ways they define the term and the experience of God or the divine, and how that interfaces with daily life. The episode ends with Neal leading a short guided reflection to bring the conversation to a close.

This podcast is brought to you by BetterHelp. Click to receive 10% off your first month with your own licensed professional therapist: betterhelp.com/metta

Neal Allen is a coach and writer who studies and practices traditional and contemporary spiritual paths. He is the author of the 2021 release Shapes of Truth: Discover God Inside You. Anne Lamott is the New York Times best-selling author of 19 books, including collections of essays, novels, and long-form non-fiction, including the classic writing manual Bird by Bird and childrearing memoir Operating Instructions.

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Ep. 175 – Christiane Wolf, MD, PhD Jan 24, 2022

For episode 175 of the Metta Hour, Sharon welcomes Christiane Wolf, MD, Ph.D., for a conversation about chronic pain.

Christiane Wolf is a physician, meditation teacher, and author. She is the author of the May 2021 release, Outsmart Your Pain: Mindfulness and Self-Compassion to Help You Leave Chronic Pain Behind, and is a senior teacher at InsightLA in Los Angeles. She is also the lead consultant and teacher trainer for the US Department of Veteran Affairs National Mindfulness Facilitator Training.

In this conversation, Christiane shares her background in meditation and what inspired her to teach. Sharon and Christiane talk about how working with physical pain can be a template for working with emotional pain and some of the cultural conditioning that can make chronic pain more difficult. Christiane discusses the difference between accepting and acknowledging pain and the role that grief has to play with it. She also shares some of her modes of working with pain through mindfulness and self-compassion. The episode concludes with Christiane leading a short guided meditation.

This podcast is brought to you by BetterHelp. Click to receive 10% off your first month with your own licensed professional therapist: betterhelp.com/metta

The paperback edition of Real Change is now available! Order Here

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Ep. 174 – Scott Barry Kaufman, PhD Jan 10, 2022

For episode 174 of the Metta Hour, Sharon speaks with Scott Barry Kaufman, Ph.D.

Scott is a cognitive scientist and humanistic psychologist exploring the mind, creativity, and the depths of human potential. He is the founder and director of the Center for the Science of Human Potential and the author of several books, including “Transcend: The New Science of Self-Actualization.” Scott is also the host of The Psychology Podcast, with over 17 million downloads.

In this conversation, Scott and Sharon speak about Maslow’s Hierarchy of Needs and Scott’s revamp of the model in his recent book, “Transcend,” which was released in 2020. Scott discusses the metaphor of a sailboat to represent his model of self-actualization. Sharon asks Scott his thoughts about the overarching processes of moving from contraction to expansion in life and his approach to personal growth and transcendence from a modern psychological point of view. They also discuss the popular wellness trend, Toxic Positivity, and Scott’s response to this phenomenon, Tragic Optimism: the ability to find meaning in any form of suffering. The episode ends with Scott leading a short guided growth challenge exercise to bring the conversation to a close.

This podcast is brought to you by BetterHelp. Click to receive 10% off your first month with your own licensed professional therapist: betterhelp.com/metta

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Ep. 173 – Real Change Anthology: Burnout to Balance Jan 04, 2022

In celebration of the paperback book release of Sharon's latest book, Real Change, in November of 2021, the Metta Hour is releasing an anthology of interviews exploring the themes from the book.

These interviews originally aired in 2019 and 2020, with Sharon speaking to various folks about the intersection of mindfulness and loving kindness practice with social action. For the sixth and final episode of this anthology, we're exploring the theme of Burnout to Balance. This episode features interview clips with Ellen Agler, Joél Leon, Killian Noe, Sensei Joshin Byrnes and Shelly Tygielski. Each guest shares their own unique tools for cultivating balance and equanimity when dealing with the burnout that often accompanies social action work.

The paperback edition of Real Change is now available! Order Here

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Ep. 172 – Remembering Bell Hooks Dec 20, 2021

For episode 172 of the Metta Hour, we bring you a special memorial episode in honor of Bell Hooks.

This episode features Sharon in conversation with bell and was originally released in May of 2017 as part of the Real Love Podcast Series. We’re re-releasing it now to honor bell's legacy and teaching after her recent passing in December of 2021. Bell hooks is the pen name of Gloria Jean Watkins - a cultural critic, feminist theorist, and world-acclaimed author. She has been named a leading public intellectual by The Atlantic Monthly, as well as one of Utne Reader's 100 Visionaries Who Could Change Your Life. This conversation was recorded live at the JCC Manhattan in 2017 and moderated by Melvin McLeod, the Editor-in-Chief of Lion's Roar magazine.

Learn more about bell's work at bellhooksinstitute.com

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Ep. 171 – Real Change Anthology: The Interconnected World Dec 13, 2021

In celebration of the paperback book release of Sharon's latest book, Real Change, in November of 2021, the Metta Hour is releasing an anthology of interviews exploring the themes from the book.

The paperback edition of Real Change is now available! Order Here

In celebration of the paperback book release of Sharon's latest book, Real Change, in Novemberof 2021, the Metta Hour is releasing an anthology of interviews exploring the themes from the book. These interviews originally aired on the podcast in 2020, with Sharon speaking to different meditation teachers and activists about the intersection of mindfulness and loving kindness practice with social action. For the fifth episode of this anthology, we're exploring the theme of The Interconnected World. This episode features interview clips from Anu Gupta, Ellen Agler, Sensei Joshin Byrnes, Mallika Dutt, Sebene Selassie, Soren Gordhamer, and Yung Pueblo. Each guest speaks about the nuanced ways in which interconnection informs their work and their own personal healing.

This podcast is brought to you by BetterHelp. Click to receive 10% off your first month with your own licensed professional therapist: betterhelp.com/metta

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Ep. 170 – Real Change Anthology: Anger to Courage Dec 06, 2021

In celebration of the paperback book release of Sharon's latest book, Real Change, in November of 2021, the Metta Hour is releasing an anthology of interviews exploring the themes from the book.

These interviews originally aired on the podcast in 2020, with Sharon speaking to different meditation teachers and activists about the intersection of mindfulness and lovingkindness practice with social action. For the fourth episode of this anthology, we're exploring the theme of Anger to Courage. This episode features interview clips from Devon and Craig Hase, Sensei Joshin Byrnes, Marc Solomon, Mallika Dutt, and Shelly Tygielski. Each speak about their transformational journey working with anger: the pitfalls and promises of this powerful emotion and how to harness it for a courageous heart and mind.

The paperback edition of Real Change is now available! Order Here

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Ep. 169 – Real Change Anthology: Art as Activism Nov 29, 2021

In celebration of the paperback book release of Sharon's latest book, Real Change, in November of 2021, the Metta Hour is releasing an anthology of interviews exploring the themes from the book.

The paperback edition of Real Change is now available! Order Here

These interviews originally aired on the podcast in 2019 and 2020, with Sharon speaking to different meditation teachers and activists about the intersection of mindfulness and lovingkindness practice with social action. For Episode Three of the anthology, we're exploring the theme of Art as Activism. This episode features interview clips from Carla Goldstein, Gary Gach, Joél Leon, Sarah Jones, Sarah Ruhl, and Yung Pueblo. Each speak about their respective work as artists, and how they view this creative work as a form of activism and social change.

This podcast is brought to you by BetterHelp. Click to receive 10% off your first month with your own licensed professional therapist: betterhelp.com/metta

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Ep. 168 – Real Change Anthology: Grief to Resilience Nov 22, 2021

In celebration of the paperback book release of Sharon's latest book, Real Change, in November of 2021, the Metta Hour is releasing an anthology of interviews exploring the themes from the book.

These interviews originally aired on the podcast in 2020, with Sharon speaking to various folks about the intersection of mindfulness and lovingkindness practice with social action. For Episode Two of the Real Change Anthology, the Metta Hour Podcast explores the theme of "Grief to Resilience" with interview clips featuring David DeSteno, Ellen Agler, Jack Kornfield, Jana Kiser, Sensei Joshin Byrnes, Marc Solomon, and Sebene Selassie.

Sharon hosts an 8-Day Real Change Challenge Dec 6-13th, featuring daily lessons, meditations, & calls to action. Register at SharonSalzberg.com

The paperback edition of Real Change is available Nov 30th: Preorder Here

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Ep. 167 – Real Change Anthology: Agency in Action Nov 15, 2021

In celebration of the paperback book release of Sharon's latest book, Real Change, in November of 2021, the Metta Hour is releasing an anthology of interviews exploring the themes from the book.

The paperback edition of Real Change is now available! Order Here

These interviews originally aired on the podcast in 2020, with Sharon speaking to various teachers and activists about the intersection of mindfulness and lovingkindness practice with social action. For Episode One of the Real Change Anthology, the Metta Hour Podcast explores the theme of "Agency in Action" with interview clips featuring Jack Kornfield, Sylvia Boorstein, and Yung Pueblo. They each share their unique experiences as activists and how that work intersects with their spiritual life.

This podcast is brought to you by BetterHelp. Click to receive 10% off your first month with your own licensed professional therapist: betterhelp.com/metta

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Ep. 166 – Rev. Cathy Bristow Nov 01, 2021

For episode 166 of the Metta Hour Podcast, Sharon speaks with Reverend Cathy Bristow.

Rev. Cathy is an ordained Interfaith Minister and the founder and principal of Bridges, a consulting firm whose mission is to re-language and initiate fresh conversations about race, gender, and diversity. She is deeply involved in social justice work and provides free seminars on Brain Health and the impact of spirituality.

Rev. Cathy and Sharon begin the conversation together, speaking about how New York City is recovering from the effects of COVID-19. Rev. Cathy then shares her history of how she organically found her ongoing prayer life through the practice of “going quiet.” She talks about the power and purpose of storytelling as a healing vessel in her mentorship work and how she is embarking on the research of storytelling as a contemplative practice as connected to brain science for women who identify as black. They discuss the power of love (and self-love) as a force for change and personal resilience. Rev Cathy shares the importance of leadership training in her mentorship programs for black women and the modeling of vertical and horizontal inclusion. They also dive into a few of the topics of Sharon’s yet to be titled new book: the life cycles of expansion and contraction. The episode closes with Rev. Cathy leading a Gratitude Practice to close out the conversation.

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Ep. 165 – Amishi Jha Oct 19, 2021

For episode 165 of the Metta Hour Podcast, Sharon speaks with Dr. Amishi Jha, Ph.D.

Amishi is Director of Contemplative Neuroscience and Professor of Psychology at the University of Miami. She leads research there on the neural bases of attention and the effects of mindfulness-based training programs on cognition, emotion, resilience, and performance in education, corporate, elite sports, first-responder, and military contexts. Her first book, Peak Mind: Find Your Focus, Own Your Attention, Invest 12 Minutes a Day, is coming out in October of 2021 from HarperCollins. Learn more about Amishi and her work at amishi.com.

In this conversation, Sharon and Amishi speak about three different modes of attention as they are outlined in Peak Mind, Amishi’s new book. Amishi shares what her extensive research is revealing about how mindfulness affects the brain, and in turn, how these practices transform us from the inside out.

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Ep. 164 – Robert Thurman Oct 06, 2021

For episode 164 of the Metta Hour Podcast, Sharon talks with her longtime friend and colleague, Bob Thurman.

Known in the academic circles as Professor Robert A.F. Thurman, Bob is a talented popularizer of the Buddha’s teachings and the first Westerner Tibetan Buddhist monk ordained by His Holiness the Dalai Lama. He is the author of many books on Tibet, Buddhism, art, politics, and culture and was named by The New York Times the leading American expert on Tibetan Buddhism. Bob is a Professor of Indo-Tibetan Buddhist Studies at Columbia University and the Co-Founder and President of Tibet House US/Menla in service of HH Dalai Lama and the people of Tibet. A close friend of the Dalai Lama’s for over 50 years, he is a leading worldwide lecturer on Tibetan Buddhism and a passionate activist for the plight of the Tibetan people. In August of 2021, he released his most recent book, “Wisdom is Bliss” from Penguin Random House.

In this episode, Sharon and Bob reflect on when they first met in the early 70s, and Bob shared his story of what drew him to the east, and ultimately Tibetan Buddhism. They discuss Bob’s new book at length, the teachings of the Four Noble Truths, and how they can be helpful, fun, and friendly. The conversation closes with Bob leading a guided meditation practice.

Learn more about Bob's work and offerings at bobthurman.com

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Ep. 163 – Vlada Bortnik Sep 20, 2021

For episode 163 of the Metta Hour Podcast, Sharon speaks with Vlada Bortnik.

Vlada is co-founder and CEO of Marco Polo, the popular video communication app that so many have relied on in this past year and a half of covid! Vlada is an immigrant from the former Soviet Union, and her path to Silicon Valley has been one of determination and steadfast passion for making the world a happier place. Vlada’s approach to life as a busy mom and tech CEO is grounded in mindfulness and meditation.

The conversation starts with Vlada and Sharon discussing Marco Polo and how the app has connected folks, especially during COVID. Vlada shares her observations about how the development of email, text, and social media has changed the way that people connect in the last twenty years and how the evolution of public-facing connections has increased loneliness for so many. They talk about the Marco Polo app and the different features it offers to promote real connection. Vlada shares about her early life and how her family immigrated to the United States from the Soviet Union. Sharon tells some stories about her covertly teaching meditation in the Soviet Union in the late 1980s with Joseph Goldstein. They talk about how Vlada came to meditation practice and how it has affected her life as a mother, her work life as a CEO, and the culture she has built at Marco Polo.

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Ep. 162 – Zainab Salbi Sep 07, 2021

For episode 162 of the Metta Hour, Sharon speaks with Zainab Salbi.

Zainab Salbi is a humanitarian, author, and chief awareness officer of Find Center, a platform for personal development and growth. Oprah Winfrey has named her one of the 25 women changing the world to People Magazine, and President Clinton nominated her as a “21st Century Heroine.” At the age of twenty-three, Zainab founded and led Women for Women International, a humanitarian organization supporting women survivors of wars. She is the author of several books, including the national bestseller “Between Two Worlds” and her latest “Freedom is an Inside Job.”

In this conversation, Zainab and Sharon speak about the next steps of healing in a time of incredible division and hatred in the world. Zainab shares her process of discovering her own biases and shadows as an activist and how her journey to healing these aspects of herself inspired the writing of her latest book, “Freedom Is an Inside Job.” She shares how she has learned to balance the fire and passion of her activism work with meditation and well-being practices, and gardening. They speak at length about the crisis in Afghanistan as the United States withdraws troops from the region and the resulting aftermath and destabilization, particularly for women who are most at risk.

Warning: Please be aware that this conversation includes mention of sexual abuse and violence.

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Ep. 161 – Pamela Weiss Aug 24, 2021

For episode 161 of the Metta Hour, Sharon is in conversation with Buddhist teacher and author Pamela Weiss.

This episode of Sharon Salzberg’s Metta Hour is brought to you by BetterHelp. We’re honored to partner with a platform that brings confidential and convenient therapy wherever you are. BetterHelp will assess your needs and match you with your own licensed professional therapist. Start living a happier life, explore your inner world with a professional therapist in under 48 hours.

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About this Episode:

Pamela Weiss is among the few Buddhist teachers authorized to teach in two traditions—Zen and Theravada. She is the only layperson in the Suzuki Roshi Soto Zen lineage to receive full Dharma Transmission. After living as a monastic at Tassajara Zen Mountain Monastery for five years, she completed comprehensive training through Spirit Rock Meditation Center to become an Insight meditation teacher. She is currently a member of the Spirit Rock Teacher Council and a guiding teacher at San Francisco Insight, and in 2020 released her first book, A Bigger Sky: Awakening a Fierce Feminine Buddhism.

This conversation begins with Pamela sharing how she came to the path of Buddhism and meditation. She shares her path as a student of Zen and also Insight Meditation, and how the two lineages balanced each other out in her life. Sharon and Pamela discuss what inspired her to write her book, and the sharing of her own personal story, intertwined with more ”feminine” aspects of the teachings.

They discuss at length the role that women in monastic life in the Theravadin tradition, and the role that cultural context plays in Buddhism. Sharon & Pamela also share how it has been for each of them to write books that are autobiographical in nature, and how it is to share their personal history on the written page. The conversation closes with Pamela leading a short guided meditation.

Learn more at PamelaWeiss.com

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Ep. 160 – Gala Narezo Aug 02, 2021

This episode of Sharon Salzberg’s Metta Hour is brought to you by BetterHelp. We’re honored to partner with a platform that brings confidential and convenient therapy wherever you are. BetterHelp will assess your needs and match you with your own licensed professional therapist. Start living a happier life, explore your inner world with a professional therapist in under 48 hours.

As a listener, you’ll get 10% off your first month by visiting our sponsor at BetterHelp.com/metta

Join over 1 million people who have taken charge of their mental health.

About This Episode's Guest:

Gala Narezo is a mother, artist, educator, and consultant whose work focuses on weaving awareness and reflection into all aspects of life. As a meditator for over 20 years, she believes that time spent reflecting on and integrating our experience helps us understand our context, know who we are, and manifest our purpose. Her work celebrates mindful change-making through the arts and has focused on youth advocacy, plastic bag legislation, immigration, and women’s rights. She has taught students of all ages in various venues, including the Art Center College of Design, Pratt Institute, The Hotchkiss School, The Shambhala Center, MNDFL, and many more.

The conversation starts with Gala sharing how she came to meditation, after experiencing mental health challenges as a teen. They speak at length about how creativity can serve as a vessel for mindfulness and how to bring creativity into different aspects of our lives. Sharon discusses the ways many folks feel inherently non-creative due to conditioning and how to overcome those barriers to find greater self-expression. Gala speaks about her perspective as a mother and how to integrate mindfulness practice into parenting, especially during the pandemic. Lastly, the conversation moves toward social action, Gala’s long history as an activist, and tips for those looking to become more involved in social change. Closing the conversation, Gala leads a guided pranayama breathing meditation.

Learn more about Gala's work at galanarezo.net

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Ep. 159 – Kristin Neff Jul 26, 2021

For episode 158 Kristin Neff returns to the Metta Hour to talk about her new book, Fierce Self-Compassion: How Women Can Harness Kindness to Speak Up, Claim Their Power, and Thrive.

Kristin is a pioneer in the field of self-compassion research, conducting the first empirical studies on self-compassion almost twenty years ago. Kristin is the author of the book Self-Compassion and is currently an Associate Professor of Educational Psychology at the University of Texas at Austin. In conjunction with her colleague Dr. Chris Germer, she has developed an empirically supported training program called Mindful Self-Compassion, which is taught by thousands of teachers worldwide. Her newest work focuses on how to balance self-acceptance with the courage to make needed change.

The conversation begins with Kristin defining self-compassion and how that compares to self-pity and self-esteem. They discuss the differences between compassion, shame, and self-criticism as means to grow or face adversity, as well as compassion through the lens of the Buddhist teachings, the Brahma Viharas. Sharon teaches about the near and far enemies of compassion and what states compassion can masquerade as when we are out of balance. Kristin speaks about what inspired her new book to focus on those who are socially conditioned as women and the difficulties women face in claiming their power due to socialization. Kristin closes the conversation with a guided meditation on balancing fierce and tender energies.

Learn more at self-compassion.org

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Ep. 158 – Michael Schauch Jul 12, 2021

For episode 158 of the Metta hour, Sharon is joined by Michael Schauch.

Michael is a mountaineer, entrepreneur, and author. With early success as an entrepreneur at age 15 and over 20 years of global financial investment experience, Michael brings his business acumen and altruistic heart to lead and support local and international mentorship, fundraising, and educational initiatives. These include girls' and student mentorship education in Nepal, outdoor youth leadership training, and holistic Indigenous leadership development in British Columbia. In 2020, Michael released his first book, A Story of Karma: Finding Love and Truth in the Lost Valley of the Himalaya.

In this conversation, Michael shares about his 2012 expedition to a remote valley that had been previously closed off to outsiders in the Himalayas of northern Nepal. His journey resulted in the meeting of a little girl named Karma, which was the most profound encounter of Michael's life. Michael shares how this chance encounter changed the trajectory of his life and eventually inspired him to write his book, A Story of Karma. The episode closes with Michael leading a guided visualization and meditation to finish the conversation.

Learn more about Michael's story and his book A Story of Karma at michaelschauch.com

This episode of Sharon Salzberg’s Metta Hour is brought to you by BetterHelp. We’re honored to partner with a platform that brings confidential and convenient therapy wherever you are. BetterHelp will assess your needs and match you with your own licensed professional therapist. Start living a happier life, explore your inner world with a professional therapist in under 48 hours.

As a listener, you’ll get 10% off your first month by visiting our sponsor at BetterHelp.com/metta

Join over 1 million people who have taken charge of their mental health.

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Ep. 157 – Yung Pueblo Jun 28, 2021

For episode 157 of the Metta hour, Sharon speaks with meditator, writer, and speaker, Diego Perez.

Widely known by his pen name Yung Pueblo, Diego's practice of Vipassana meditation has given him a deeper understanding of liberation and inspires him to reach hundreds of thousands of people online every month through his writing. He is the author of several books, including Clarity & Connection, which was just released in April 2021, instantly becoming a New York Times bestseller.

This conversation begins with Diego reflecting on the release of his new book, Clarity & Connection, and some insight into his writing process for the book. They speak about the unique moment that much of the world is in now, starting to transition from the pandemic lockdown and the new definition of resilience that is being asked of us. They also share about the role that grief has played in the past year and how to take the wisdom of grief forward into daily life. They go on to discuss how meditation practice can serve as a basis for healthy relating to others, as well as ourselves. Diego shares about the role that trauma can have in our relationships and how that affects the way we shape our lives. They also discuss some of the nuances of relating to those we do not share the same morals with and cultivating a greater capacity for extending our love beyond those who are similar to us. Diego asks Sharon her perspective on the concepts of healing versus liberation in the context of the Buddhist traditions. The conversation closes with Diego leading a reflection on reconnecting to the bigger picture of your path as it unfolds in your life.

Learn more about Yung Pueblo at yungpueblo.com

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Ep. 156 – Tara Brach Jun 14, 2021

For episode 156 of the Metta Hour Podcast, Sharon speaks with friend and colleague Tara Brach.

Tara has been practicing and teaching meditation since 1975, as well as leading workshops and meditation retreats at centers throughout North America and Europe. She has a PhD in clinical psychology, is the founder of the Insight Meditation Community of Washington and is the author of several beloved books: Radical Acceptance, True Refuge, and Radical Compassion. Her most recent book, Trusting the Gold: Uncovering Your Natural Goodness, has just been released by Sounds True in June of 2021.

In the conversation, Sharon and Tara speak about the inspiration for Tara’s new book, Trusting the Gold, and how it came into form as an illustrated project. They discuss the Buddhist concept of Basic Goodness, and how controversial this idea can be in the West. Tara shares about her early years as a practitioner living in an Ashram, and how she struggled to be a perfect student while slowly opening to the truth of her own basic goodness. They discuss many different aspects of Basic Goodness, from the personal level, relational and communal levels, and how it is even more relevant as an antidote for isolation from the pandemic. Tara shares a breakdown of the practice of RAIN as a tool for when we’re triggered, and they both share different tactics for working with the feeling of powerlessness in the pandemic. To close the conversation, Tara leads a seven-minute guided meditation on Basic Goodness.

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Ep. 155 – Mark Nepo May 31, 2021

For episode 155 of the Metta Hour, Sharon speaks with Mark Nepo. Mark is an author, poet, and spiritual teacher with over 40 years of teaching experience.

Mark Nepo has published twenty-two books, including the New York Times bestseller The Book of Awakening, and his most recent release from 2020, The Book of Soul.

In this episode, Mark shared his personal journey that brought him to the spiritual path and writing. They discuss the coronavirus through stages of grief, and how the different stages of denial, anger, bartering, depression, and acceptance are reflective of different aspects of the collective. They talk about loss and grief as a process of destruction and reconstruction and how to honor each aspect of that process. They also discuss of the importance of meaning in mental health and in life in general. Mark offers some ideas for how to recover meaning for ourselves when we have lost it. He shares how we can individually and collectively determine what needs repair, what needs reimagining, and what needs to be left dismantled now that it’s been broken. Sharon asks Mark how he counsels people who are grappling with feelings of failure and brokenness, and how we can embrace the entirety of our experience. The episode closes with Mark reading a poem and offering a short reflective journaling prompt.

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Ep. 154 – Tami Simon May 17, 2021

For episode 154 of the Metta Hour, Sharon speaks with Tami Simon.

Tami Simon is the founder of Sounds True, a multimedia company that has produced over 3,000 titles and been nominated twice for the Inc. 500 list of the fastest-growing companies. Tami also hosts the popular Sounds True podcast, Insights at the Edge, with more than 15 million downloads. Tami has been instrumental in the creation of the Inner MBA Program: a nine-month interactive program featuring esteemed CEOs and conscious business and mindfulness leaders created by Sounds True, LinkedIn and Wisdom 2.0.

In this episode, Tami shares how she came to the practice of meditation and her journey integrating those experiences in her life. She discusses the history of Sounds True and her original inspiration that launched the company, and how that has evolved to present day. They also discuss the Inner MBA program and the nuance of bringing mindfulness and compassion practices to the workplace. The conversation closes with Tami leading a guided meditation.

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Ep. 153 – Scott Shute May 03, 2021

For episode 153 of the Metta Hour, Sharon speaks with mindfulness teacher and author, Scott Shute.

Scott Shute is the Head of Mindfulness and Compassion at LinkedIn and blends his lifelong practice and passion with his practical leadership and operations experience. His mission is to change work from the inside out and he is the author of the new book “The Full Body Yes,” released in May of 2021. In this episode, Scott shares what brought him to meditation practice in his early life and how that eventually led him to bring that to his work. They discuss the role that compassion plays in the workplace, both in leadership and relationships. Scott shares some research about the primary factors that contribute toward developing a high-performance team, and the importance of psychological safety in the workplace. Sharon and Scott talk about his book, and what constitutes the experience of a “full-body yes,” especially given the inequities in life and our culture. Scott speaks about the role that optimism can play to harness greater agency and a sense of choice, especially when the circumstances of our lives are limited. They speak about the complexities in navigating agency and compassion when we face difficulty in life, and some common misconceptions about mindfulness in this realm. Sharon asks Scott about how compassion practices are helping companies in the corporate sphere are responding to COVID and the mental health crisis many are facing. The episode closes with Scott leading a guided meditation on self-compassion.

Find online learning resources and offerings from Scott at scottshute.com

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Ep. 152 – Dani Shapiro Apr 19, 2021

For episode 152 of the Metta Hour Podcast, Sharon speaks with Dani Shapiro.

Dani is the author of the New York Times best-selling memoir, Inheritance, published in January 2019 by Knopf. Her other books include the memoirs "Hourglass," "Still Writing," "Devotion," and "Slow Motion," and five novels. She is also the host of her own podcast, Family Secrets. Dani teaches writing workshops worldwide, has taught at Columbia and New York University, and is the co-founder of the Sirenland Writers Conference in Positano, Italy.

The conversation begins with Dani sharing how she came to writing in her early life and how her father's tragic death shaped her path. She shares how she came to formal spiritual practice after becoming a mother and finding the meditation teachings of Sylvia Boorstein in 2007. Dani reflects on how her meditation practice has become intertwined with her writing practice and how she approaches writing as a spiritual path. They discuss how different aspects of formal meditation practice can act as a training ground for writing. Sharon reflects on some of the challenges she faces as a writer and how she has used mindfulness to work with them. Dani speaks about her what led her to start her podcast, Family Secrets, after finishing her most recent book, "Inheritance" which now has 40 episodes to date. The episode closes with Dani reading a short excerpt from her book, Inheritance.

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Ep. 151 – Dr. Will Van Derveer and Keith Kurlander Apr 05, 2021

For episode 151 of the Metta Hour, Sharon speaks with Dr. Will Van Derveer MD and Keith Kurlander, MA, LPC.

Will and Keith are Co-Founders of the Integrative Psychiatry Institute, which teaches mental health providers how to recognize and resolve an expanded spectrum of root causes of mental illness, and also the Integrative Psychiatry Centers, which provide integrative psychiatry and ketamine-assisted psychotherapy for complex mental health challenges. Together they are also the hosts of the Higher Practice Podcast.

The conversation begins with some background on how Will and Keith came to Integrative Psychiatry. Sharon asks how each of them has dealt with burnout and despair in their lives as care-providers in the field of mental health. They also discuss some of the unique issues that caregivers face right now in the pandemic and how self-compassion can offer support. Keith and Will share some of the changes they are seeing in clients due to the social isolation and offer some tools to help regulate the nervous system and stay connected to our deeper values at this time. They also speak about the importance of reframing and de-stigmatizing mental suffering for a spectrum-based model and close the conversation with a guided reflection.

Links from this episode: Integrative Psychiatry Institute | Integrative Psychiatry Centers

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Ep. 150 – Karen Stewart Mar 22, 2021

For episode 150 of the Metta Hour, Sharon speaks with Karen Stewart.

Karen is a Mental Health Psychosocial Support Specialist and Licensed Clinical Social Worker with over thirty years of working in a wide variety of mental health settings. Ten of those years have been working with Doctors Without Borders throughout Asia and Africa. Learn about Karen's offerings at karenstewart.org.

To start the conversation, Karen shares what brought her to social work after a traumatic childhood. They discuss the meaning of the word “trauma” and the different forms of trauma: acute, chronic, and complex trauma. They discuss the difference between trauma and PTSD and the concept of Post-Traumatic-Growth. Karen shares some of her experience working with Doctors Without Borders in catastrophic environments and how she provides mental health resources to those communities. They speak at length about resilience and how to bolster our stress response in a more balanced way. Sharon reflects on the epidemic of loneliness that so many experienced before the pandemic and how it has evolved a year into the COVID-19 pandemic. Karen shares some breathing, grounding, and gratitude techniques to counteract pandemic fatigue and loss stressors. The episode closes with a discussion on resilience and a healthy lifestyle for individuals and those in the personal or professional caregiving roles and a Containment Practice led by Karen.

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Ep. 149 – Tim Desmond Mar 08, 2021

In episode 149 of the Metta Hour, Sharon speaks with Tim Desmond.

Tim is a psychotherapist, author, Distinguished Faculty Scholar at Antioch University New England, and student of Zen Master Thich Nhat Hanh. He is the founder of Peer Collective and co-founder of Morning Sun Mindfulness Center in Alstead, NH. He was also a co-organizer of Occupy Wall Street. Tim's publications include Self-Compassion in Psychotherapy, The Self-Compassion Skills Workbook, and the 2019 release, How to Stay Human in a Fucked Up World.

In this conversation, Tim shares his history and what led him to become an activist and student of meditation, and eventually professional psychology. He shares about the impetus for the Morning Sun Mindfulness Center as well as the Peer Collective. They discuss the role of faith and love in psychotherapy and what the x-factor is in therapeutic healing. Tim reflects on the power of self-compassion and how to cultivate it and its transformational effects. They also discuss the role of suffering in happiness and how to work with suffering in a forward-leading way. Tim shares about his most recent book, How to Stay Human in a Fucked Up World, and the circumstances around the writing of that book. The episode closes with Tim leading a five-minute guided meditation.

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Ep. 148 – Insight Meditation Society 45th Anniversary Feb 23, 2021

For episode 148 of the Metta Hour, Sharon celebrates the 45th anniversary of the Insight Meditation Society in Barre, Massachusetts.

Founded by Sharon, Joseph Goldstein, and Jack Kornfield on February 14th, 1975, this year marks 45 years since IMS opened doors to the public. Sharon reflects on this special anniversary and shares one of her earliest archival recordings from IMS from 1983. Since its inception, IMS has proven a wellspring of spiritual wisdom and a refuge of practice for individuals interested in meditation, mindfulness, lovingkindness, and self-inquiry.

Information on IMS and its ongoing offerings can be found at Dharma.org. For a catalog of dharma talks shared at IMS from a wide assortment of spiritual teachers, please visit: DharmaSeed.org.

“I think about this running river, and I’m a part of it. It’s just this incredible feeling to watch it go on and spread in the way that it has…It’s hard to even believe what has happened, that IMS has become a refuge of practice for so many.” – Sharon Salzberg

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Ep. 147 – Being Ram Dass with Roshi Joan Halifax and Rameshwar Das Feb 08, 2021

For episode 147 of the Metta Hour, Sharon speaks with her longtime friends and colleagues Rameshwar Das and Roshi Joan Halifax Ph.D. about the new book, “Being Ram Dass.”

This intimate conversation begins with Rameshwar Das and Roshi reflect on the first time they met Ram Dass and their early friendships in the 60s. They discuss the role that Ram Dass played in their community, as well as his formative inspiration in some of their first teaching experiences. Roshi shares about Ram Dass’s pioneering work in the prison systems and end-of-life care. Rameshwar Dass speaks at length about the process of working with Ram Dass to create “Being Ram Dass” and closes the episode by leading a loving awareness meditation. Learn more about the new book at beingramdass.com

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Ep. 146 – Vulnerability & Asking For Help w/ Trudy Goodman, PhD Jan 26, 2021

For episode 146 of the Metta Hour, Sharon speaks with colleague and friend Trudy Goodman, PhD.

Trudy is a Vipassana teacher in the Theravada lineage and the Founding Teacher of InsightLA. For 25 years, in Cambridge, MA, Trudy practiced mindfulness-based psychotherapy with children, teenagers, couples and individuals. Trudy conducts retreats and workshops worldwide.

In this episode, Trudy shares her personal journey with meditation and psychotherapy and how the two have informed her healing, and her professional path as a teacher and therapist. She and Sharon discuss loneliness, depression and mental health issues that have affected people differently in the pandemic quarantine. They also speak at length about the cultural stigma that many feel around mental health that prevents them from seeking out support or treatment. As well, they talk about domestic violence, and how the pandemic has increased instances of abusive relationships, and some resources for those facing it. The episode closes with Trudy leading a nine-minute guided meditation that is a form of lovingkindness practice. Learn more about Trudy’s work at www.trudygoodman.com

Links from this episode: Tips for SAFELY reaching out for support | Futures Without Violence |Resources for Partner Violence and Child Abuse During COVID-19

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Ep. 145 – Healing Collective Trauma, w/ Thomas Hubl Jan 14, 2021

For the 145th episode of the Metta Hour, Sharon speaks with teacher, author, and facilitator Thomas Hübl.

Thomas has been facilitating large-scale events and courses that focus on the healing and integration of trauma. Over the last decade, he has facilitated dialogue with thousands of people around healing the collective traumas of racism, oppression, colonialism, genocides in the U.S., Israel, Germany, Spain, and Argentina. In November of 2020. In the Fall of 2020, Thomas authored his first English book, "Healing Collective Trauma,” published by SoundsTrue.

In this conversation, Thomas shares his perspective on what constitutes trauma, whether it be acute, complex, or chronic forms and how trauma causes simultaneous over-activation and freezing within us, leading to internal fragmentation. They discuss the difference between personal trauma and collective trauma, as well as the genealogical trauma that is now being verified by the study fo epigenetics. Thomas also shares some wisdom about the trauma that many are currently facing due to COVID and closes the conversation with a 7-minute guided meditation practice. Learn more about Thomas’ work at thomashuebl.com.

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Ep. 144 – Zindel Segal, Ph.D. Dec 28, 2020

For episode 144 of the Metta Hour, Sharon speaks with Zindel Segal, Ph.D.

Zindel is a Distinguished Professor of Psychology in Mood Disorders at the University of Toronto Scarborough. He has written over ten books, and 180 scientific publications, including The Mindful Way Through Depression, and recently co-founded MindfulNoggin.com, a website for mindfulness-based clinical care for managing depression and anxiety. In this conversation, Sharon and Zindel discuss the nuanced relationship between mindfulness practice and mental health. Zindel shares some of his research about when and how Mindfulness practice can aid recovery from clinical depression, and anxiety, as well as some of the new challenge folks are facing now from the pandemic. The episode closes with Zindel leads a 3-minute guided meditation practice on the breath. Learn more about Zindel’s work, visit mindfulnoggin.com

Get your copy of Sharon's newest book, Real Change, at sharonsalzberg.com or your favorite place to get books or audiobooks!

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Ep. 143 – Real Change Series: Sarah Jones Dec 14, 2020

For episode 143 of the Metta Hour, Sharon speaks with Sarah Jones.

Sarah is a Tony® Award-winning performer, writer, comedian and activist. Called “a master of the genre” by The New York Times, Sarah is known for her multi-character, one-person shows, including Broadway hit Bridge & Tunnel, and the critically-acclaimed show Sell/Buy/Date. She has given multiple main-stage TED Talks garnering millions of views and performed for President and First Lady Obama at the White House. Sarah recently launched Foment Productions, a social justice-focused entertainment company aligned with her progressive, intersectional activism. She has appeared in film and TV projects ranging from Sesame Street to Marriage Story, and she will next be seen in an upcoming Netflix dramedy series, On the Verge.

This is the sixteenth episode of the Real Change Podcast series. In this conversation, Sarah and Sharon speak about Sarah’s path and how contemplative practices have informed her work as a writer, director and actor. They discuss the idea of creativity as an act of social action, as well as some of the themes from “Real Change.” Sarah shares about her journey with self-love, and how she find resilience and joy.

Learn more about Sarah’s work at sarahjonesonline.com

Get your copy of Sharon's newest book, Real Change, at sharonsalzberg.com or your favorite place to get books and audiobooks!

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Ep. 142 – Real Change Series: Devon and Craig Hase Dec 01, 2020

Devon has been committed to meditation since 2000, spending years in retreat in the Insight and Vajrayana traditions, and has been mentored by Joseph Goldstein, Tara Brach, Yongey Mingyur Rinpoche. Craig began intensive meditation training in 1994, living in a Zen monastery for six years before getting his Ph.D. in counseling psychology. Together they are teachers and mentors in the spiritual community, and they just released their new book, How Not To Be A Hot Mess. You can find about more their offerings at DevonandCraigHase.com

This is episode fifteen of the Real Change Podcast series. In this episode, Devon and Craig examine the ways that the practices of mindfulness can make it through the difficulties we face day-to-day. They speak with Sharon about some of the themes from “Real Change” and how we can embody our best selves through the practices of mindfulness and meditation. The episode finishes with three-minute breath meditation guided by Sharon to close the conversation.

Get your copy of Sharon's newest book, Real Change, at sharonsalzberg.com or your favorite place to get books and audiobooks!

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Ep. 141 – Real Change Series: Ellen Agler Nov 16, 2020

For episode 141 of the Metta Hour, Sharon speaks with Ellen Agler.

Ellen serves as the CEO of the END Fund, a private philanthropic initiative working to see an end of the suffering caused by five neglected tropical diseases affecting 1.7 billion of the world’s most impoverished people, including more than 1 billion children. The END Fund actively supports programs with dozens of partners in more than 25 countries, focusing on sub-Saharan Africa. Her book, “Under the Big Tree” was released in January of 2019.

This is episode fourteen of the Real Change Podcast series. Ellen starts the conversation by sharing how COVID has impacted the END Fund. They discuss the cycles of systems change and individual change and how the two inform each other. They also discuss some of the themes from “Real Change” and how meditation practice has been essential to balance Ellen’s work in the Public Health Sector. The two share a few of the individuals who inspire them and model how to live with a lightness of being in the midst of great suffering, including Dipa Ma and H.H. the Dalai Lama. The episode finishes with three-minute breath meditation guided by Sharon to close the conversation.

Get your copy of Sharon's newest book, Real Change, at sharonsalzberg.com or your favorite place to get books or audiobooks!

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Ep. 140 – Real Change Series: Mallika Dutt Nov 03, 2020

For episode 140 of the Metta Hour, Sharon speaks with friend and colleague Mallika Dutt.

Mallika is a leading innovator in storytelling and culture change, bringing together the power of ancient wisdom and spiritual practices with contemporary technologies and tools for creative connection and transformation. She combines her creative advocacy for a thriving world with a coaching, speaking and strategy practice that connects planet, people, and purpose.

This is the thirteenth episode of the Real Change Podcast series. In this conversation, Mallika shares what brought her to the path of activism and human rights, and how contemplative practices have informed her life. She and Sharon discuss some of the themes from “Real Change,” that have been relevant to Mallika’s journey: how identity plays a role in our engagement, working with anger and rage, and how Mallika cultivates resilience in an ongoing way. The episode closes with Mallika leading a guided Metta meditation practice.

Get your copy of Sharon's newest book, Real Change, at sharonsalzberg.com or your favorite place to get books or audiobooks!

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Ep. 139 – Real Change Series: Jana Kiser Oct 26, 2020

For episode 139 of the Metta Hour, Sharon speaks with Jana Kiser.

Jana Kiser is a social entrepreneur and Harvard-trained educator. She has more than twenty years of experience partnering with youth, adults, and communities in their pursuit of equity, justice, and peace. Jana founded Global Learning, an international nonprofit organization dedicated to education for peace and justice, and served as Global Learning’s Executive Director for thirteen years. She has also served for six years as the Executive Director of Redwood City 2020. This collective impact organization addresses inequity and the effects of poverty through health and wellness programming.

This is episode twelve of the Real Change Podcast series. In this conversation, Jana and Sharon speak about Jana’s work in Puerto Rico to support community healing in the aftermath of Hurricane Maria. They talk about Jana’s history and what brought her to the path of meditation and activism. They speak about some of the themes from “Real Change,” particularly how Jana has cultivated resilience throughout her activism career and what tools she uses to remain balanced and grounded. The episode closes with Jana leading a thirteen-minute body scan meditation practice. Learn more about Jana's offerings at janakiser.com

Get your copy of Sharon's newest book, Real Change, at sharonsalzberg.com or your favorite place to get books or audiobooks!

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Ep. 138 – Real Change Series: David DeSteno Oct 19, 2020

For episode 138 of the Metta Hour, Sharon speaks with David DeSteno.

David is a Psychologist who studies the ways in which emotions guide decisions and behaviors fundamental to social living. David is a professor of psychology at Northeastern University, where he directs the Social Emotions Group. At the broadest level, his work examines the mechanisms of the mind that shape vice and virtue. Studying hypocrisy and compassion, pride and punishment, cheating and trust, his work continually reveals that human moral behavior is much more variable than most would predict. The National Science Foundation has repeatedly funded his work and he is the author of several book, “Emotional Success,” “The Truth About Trust,” and co-author of The Wall Street Journal bestseller “Out of Character.”

This recording is the eleventh episode of the Real Change Podcast series. In this conversation, David and Sharon speak about how David became interested in his career as a researcher exploring how emotions shapes our lives. They discuss several studies that explore the ways meditation can affect how we respond to others with greater compassion and inclusivity, and how that does or does not translate to the systemic injustices around us. They also discuss resilience through the lens of David’s work, and what leads different people to have greater resilience and joy, regardless of their life circumstances.

Get your copy of Sharon's newest book, Real Change, at sharonsalzberg.com or your favorite place to get books or audiobooks!

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Ep. 137 – Real Change Series: Killian Noe Oct 12, 2020

For episode 137 of the Metta Hour, Sharon speaks with Killian Noe.

Killian is the Founding Director of Recovery Café, providing a beautiful, safe, warm, drug and alcohol-free space and loving community to anchor Members in the sustained recovery needed to gain and maintain access to housing, social and health services, healthy relationships, education and employment. Before starting Recovery Café in 2004, Killian co-founded Samaritan Inns, a non-profit in Washington DC, which provides transitional and longer-term drug and alcohol-free, community-oriented housing for individuals recovering from homelessness, addiction and other mental health challenges.

This is the tenth episode of the Real Change Podcast series. In this conversation, Killian and Sharon speak about Killian’s longtime work as a change-maker and what role compassion has played in her work. They discuss the role that contemplative practice and service have played in Killian’s personal life and how it has informed her career as an activist. They also speak about how to maintain balance and joy when helping others through practice and leaning into community. The episode closes with Killian leading a guided practice from the contemplative tradition: the “Welcoming Practice.”

Get your copy of Sharon's newest book, Real Change, at sharonsalzberg.com or your favorite place to get books or audiobooks!

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Ep. 136 – Real Change Series: Soren Gordhamer Oct 05, 2020

For episode 136 of the Metta Hour, Sharon speaks with friend and colleague, Soren Gordhamer.

Soren is the founder and host of Wisdom 2.0, and the author of the book by the same name. He has spoken on and taught mindfulness to people around the world–from youth in New York City’s juvenile halls, to trauma workers in Rwanda, to the staff at Google’s corporate headquarters.

This is the ninth episode of the Real Change Podcast series. In this conversation, Soren and Sharon discuss the role that meditation has played in Soren’s life and how it has informed his work as a change-maker. They discuss the importance of voting and the role meditation plays in citizenship. Soren also shares about his #VoteKindness initiative for the upcoming US election of 2020. The episode closes with Soren leading a 10-minute guided meditation practice.

Get your copy of Sharon's newest book, Real Change, at sharonsalzberg.com or your favorite place to get books or audiobooks!

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Ep. 135 – Real Change Series: Jack Kornfield Sep 28, 2020

For episode 135 of the Metta Hour, Sharon speaks with one of her oldest friends and colleagues, Jack Kornfield.

Jack Kornfield is a beloved author and meditation teacher who trained as a Buddhist monk in the monasteries of Thailand, India, and Burma. He has taught meditation internationally since 1974, and his books have been translated into 20 languages and sold more than a million copies.

A longtime activist, Jack discusses with Sharon the role of an engaged life in the spiritual path, as taught in the Buddhist tradition. They share an intimate conversation with stories since meeting and becoming friends in 1974, and how activism has shaped their teaching and lives. They also discuss voting as a spiritual act and the organization that Jack is supporting to help get out the vote for the 2020 U.S. Presidential election: Buddhists & Yogins United. The conversation closes with Jack leading a guided meditation on Loving Awareness. Learn more about Jack's offerings at jackkornfield.com

Get your copy of Sharon's newest book, Real Change, at sharonsalzberg.com or your favorite place to get books or audiobooks!

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Ep. 134 – Real Change Series: Marc Solomon Sep 21, 2020

For episode 134 of the Metta Hour, Sharon speaks with social change agent, Marc Solomon.

Marc is a nationally recognized political strategist and campaign leader with 25 years of experience in strategy, campaign management, policy development and execution, messaging and communications leadership, and field mobilization. Marc was one of the key architects of the marriage equality movement and has applied lessons from the marriage equality movement to help secure impactful criminal justice reforms, pass laws enacting automatic voter registration, advance pro-immigrant policies, and build bipartisan support for ending partisan gerrymandering. Learn more about Marc’s public affair’s work at civitaspublicaffairs.com

In this episode, Sharon and Marc discuss his work as an activist, in particular, cultivating resilience working on long-term civil rights movements, and the role that meditation has played in his own life. Marc closes the conversation by leading a guided lovingkindness meditation practice.

Get your copy of Sharon's newest book, Real Change, at sharonsalzberg.com or your favorite place to get books or audiobooks!

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Ep. 133 – Real Change Series: Anu Gupta Sep 14, 2020

For episode 133 of the Metta Hour, Sharon speaks with Anu Gupta.

Anu Gupta is a scientist, educator and lawyer. He is the Founder of Be More with Anu, a science-backed, compassion-based approach, after conducting decade-long research on the causes of and solutions to racial and gender inequality.

In this episode, Sharon and Anu speak at length about Anu’s personal journey to becoming a meditator, and his work as a facilitator in breaking bias, healing trauma, mending policies, and channeling resources equitably. Anu closes the conversation by leading a guided meditation practice.

Get your copy of Sharon's newest book, Real Change, at sharonsalzberg.com or your favorite place to get books or audiobooks!

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Ep. 132 – Real Change Series: Yung Pueblo Sep 07, 2020

For episode 132 of the Metta Hour Podcast, Sharon speaks Diego Perez, known more commonly as Yung Pueblo, for the Real Change Podcast Series.

Diego is a meditator, writer, and speaker who is widely known on Instagram and various social media networks through his pen name Yung Pueblo. Online he reaches hundreds of thousands of people every month through his written works that focus on the reality of self-healing, the movement from self-love to unconditional love, and the wisdom that comes when we truly work on knowing ourselves.

This is the fifth episode of the Real Change Podcast series. In this conversation, Diego shares his journey of coming to Vipassana meditation. They share stories about the influence that S.N. Goenka has had on both their lives, as well as the role Dipa Ma has okayed for them both. Diego shares about his life as a community organizer and activist before becoming a writer, and they discuss at length the relationship between inner transformation and outer transformation. The conversation closes with Diego leading a reflection on practice and transformation.

Get your copy of Sharon's newest book, Real Change, at sharonsalzberg.com or your favorite place to get books or audiobooks!

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Ep. 131 – Real Change Series: Sylvia Boorstein Aug 31, 2020

For episode 131 of the Metta Hour, Sharon speaks with her close friend, Sylvia Boorstein for the Real Change Podcast Series.

Sylvia Boorstein has been teaching Dharma and mindfulness meditation since 1985, and is the author of five books. She is a founding teacher of Spirit Rock Meditation Center, a psychotherapist, wife, mother and grandmother.vIn this conversation Sharon and Sylvia talk about their initial meeting in the1980s through lovingkindness practice, and how that practice has shaped Sylvia’s practice and teaching. They discuss their experiences in the pandemic, and what is still true: the three characteristics of existence from the Buddhist framework. Sylvia shares about her experiences working with worry or other unstable mind energies through the five hindrances.

This is the fourth episode of the Real Change Podcast Series, and Sylvia shares her experiences as a longtime activist, and why she considered her spiritual practice in her 20s and 30s to be activism. She also speaks about her arrest in 2003 with Jack Kornfield for the peaceful protest of the invasion of Afganistan. They also discuss Sylvia’s involvement with the Peace Alliance. The conversation closes with Sylvia leading an eight-minute guided meditation practice on lovingkindness.

Get your copy of Sharon's newest book, Real Change, at sharonsalzberg.com or your favorite place to get books or audiobooks!

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Ep. 130 – Real Change Series: Joel Leon Aug 24, 2020

For episode 130 of the Metta Hour Podcast, Sharon speaks Joel Leon.

Joel is a performer, author, and storyteller who writes and tells stories for Black people. Born and raised in the Bronx, Joel specializes in moderating and leading conversations surrounding race, masculinity, mental health, creativity and the performing arts, with love at the center of his work and purpose. He is the author of “Book About Things I Will Tell My Daughter” and “God Wears Durags, Too”.

This is the third episode of the Real Change Podcast series. In this conversation, Joel and Sharon discuss love as an agent of change in the world, reclaiming it from its more often romantic definitions. Joel shares how he came to Buddhist teachings and how they have affected his life and art, especially now, during the Coronavirus quarantine in NYC. They discuss many of the themes in Real Change, especially the role that art plays in social change movements, and how differently that is viewed in eastern versus western cultures. The conversation closes with Joel leading a ___-minute guided meditation practice.

Get your copy of Sharon's newest book, Real Change, at sharonsalzberg.com or your favorite place to get books or audiobooks!

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Ep. 129 – Real Change Series: Sebene Selassie Aug 17, 2020

For episode 129 of the Metta Hour Podcast, Sharon speaks with friend and colleague, Sebene Selassie for the Real Change Series.

Sebene Selassie has been teaching meditation workshops, courses and retreats for over a decade and her first book, “You Belong” was released in August of 2020 by HarperOne. She has studied Buddhism for over 30 years and received a BA from McGill University in Religious and Women’s Studies and an MA from the New School where she focused on cultural studies and race. Her work has taken her everywhere from the Tenderloin in San Francisco to refugee camps in Guinea, West Africa. Sebene is proud to have served on the boards of New York Insight Meditation Center, the Barre Center for Buddhist Studies, and Sacred Mountain Sangha.

This is the second episode of the Real Change Podcast series. In this conversation, Sebene and Sharon discuss some of the overlapping themes from their new books, Real Change and You Belong, exploring the ways meditation practice can inform social action such as agency, cultural conditioning, inherent bias, self-love and balance.

Learn more about Sebene’s offerings at sebeneselassie.com.

You can also get your copy of Sharon's newest book, Real Change, at sharonsalzberg.com or your favorite place to get books or audiobooks!

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Ep. 128 – Real Change Series: Sensei Joshin Byrnes Aug 11, 2020

For episode 128 of the Metta Hour Podcast, Sharon speaks with Sensei Joshin Byrnes for the Real Change Series.

Sensei Joshin Byrnes is a Zen priest, teacher, activist, and the founder of the Bread Loaf Mountain Zen Community in Vermont. Joshin maintains a core practice of bearing witness to homelessness by offering street retreats in cities around the country and has spent much of his career working for social change nonprofits in the areas of AIDS and HIV prevention, child welfare, and community-based philanthropy.

This is the first episode of the Real Change Podcast series. In this conversation, Joshin and Sharon discuss some of the themes from her new book, Real Change, exploring the ways that meditation practice can inform social action. They discuss working with anger, pathological altruism, finding long term resilience and joy in activism, and working to find balance. To close the conversation, Joshin leads a ten-minute meditation practice on equanimity.

Get your copy of Sharon's newest book, Real Change, at sharonsalzberg.com or your favorite place to get books or audiobooks!

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Ep. 127 – A Mother’s Journey Into the Science of Attachment with Bethany Saltman Jul 27, 2020

For episode 127 of the Metta Hour, Sharon chats with Bethany Saltman about her new book, Strange Situation.

Bethany is an author, award-winning editor, and researcher. Her work can be seen in magazines like the New Yorker, New York Magazine, Atlantic Monthly, Parents, Town & Country, and many others. Her first book, “Strange Situation: A Mother’s Journey Into the Science of Attachment” was just released in April of 2020. In this conversation, Bethany and Sharon discuss attachment theory in the Buddhist perspective, and how it can serve as the ground for tuning into life in a softer and fuller way. To close the conversation, Bethany leads a short Zazen meditation practice.

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Ep. 126 – Revolutionary Love with Valarie Kaur Jul 13, 2020

For episode 126 of the Metta Hour, Sharon speaks with civil rights activist, filmmaker, lawyer and innovator, Valarie Kaur.

Valarie is the founder of The Revolutionary Love Project and has won policy change on multiple fronts – hate crimes, racial profiling, immigration detention, solitary confinement, Internet freedom, and more. Her new book, See No Stranger: A Memoir and Manifesto of Revolutionary Love was just released in June of 2020. In this conversation, Valarie talks about her roots growing up as a Sikh woman in the United States, and the experiences that shaped her life as an activist. She and Sharon discuss the role of love in activism, forgiveness, and self-care, and Valarie leads a guided meditation practice to close the conversation. Learn more about Valarie’s work at seenostranger.com.

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Ep. 125 – The Inner Work of Racial Justice w/ Rhonda V. Magee Jun 29, 2020

For episode 125 of the Metta Hour, Sharon is re-releasing a previously released episode of the podcast from 2018, featuring a conversation with colleague Rhonda V. Magee.

Rhonda is Professor of Law at the University of San Francisco, and is an internationally-recognized thought and practice leader on integrating Mindfulness into Higher Education, Law and Social Justice. She is the author of the 2019 book, “The Inner Work of Racial Justice: Healing Ourselves and Transforming Our Communities Through Mindfulness.”

In this conversation, Rhonda and Sharon discuss a holistic approach for compassionate and restorative justice in underserved communities and the different levels of social change that exist– and how to work in those levels for real growth. The episode closes with an eight-minute guided meditation led by Rhonda. Learn more about Rhonda’s work at www.rhondavmagee.com.

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Ep. 124 – Mindful of Race with Ruth King Jun 16, 2020

For episode 124 of the Metta Hour, Sharon is re-releasing a previously released episode of the podcast from 2018, featuring a conversation with author, teacher, and activist, Ruth King.

Ruth King is an international teacher in the Insight Meditation tradition, blending mindfulness and meditation principles with an exploration of racial conditioning and its impact. She is the author of “Mindful of Race,” published in June of 2018. In this conversation, Ruth and Sharon speak at length about racial conditioning and racial justice, the nuance of identity, and Ruth’s work rebuilding communities with new understanding and connection.

Learn more about Ruth and her work at https://ruthking.net.

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Ep. 123 – Embodied Change with Dr. Rick Hanson Jun 01, 2020

Dr. Rick Hanson visits Sharon to explore resiliency, lasting traits, and the intersection of neuroscience and spirituality.

In this episode of the Metta Hour, Sharon is joined by Dr. Rick Hanson, the author of the new book Neurodharma. In this joyful and bright conversation, these two teachers uncover and elucidate core themes from the book, sharing anecdotal experiences to bring to life concepts and lessons which are both timely and insightful. Would you like to find out how to reach your highest happiness, foster resiliency in difficult situations, and create lasting positive traits in your life? Dr. Hanson has you covered with his fresh and contemplative approach to bridging together the worlds of neuroscience and spiritual tradition.

Rick Hanson, Ph.D., is a psychologist, senior fellow of UC Berkeley’s Greater Good Science Center, and New York Times best-selling author. Founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom, he’s lectured at NASA, Google, Oxford, and Harvard, and taught in meditation centers worldwide. Learn more about Dr. Rick Hanson, his available courses, and his podcast, Being Well, at rickhanson.net.

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Ep. 122 – Being a Human in the Time of Coronavirus May 20, 2020

Many are experiencing loneliness and deep feelings of disconnect during this period of quarantine due to the Coronavirus pandemic.

Sharon Salzberg offers wisdom for being with ourselves in these difficult emotional states, and how to tap into a more rooted truth of our authentic self, as well as the interconnection that surrounds our lives. Sharon also leads a guided meditation centered around the breath with an emphasis on counteracting the biological effects of quarantine stressors.

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Ep. 121 – A Pandemic of Love w/ Shelly Tygielski May 04, 2020

Mindfulness teacher and grassroots community organizer Shelly Tygielski joins Sharon Salzberg for a conversation around supporting one another through community and integrating mindfulness into social activism.

Shelly Tygielski is the founder of Yuru Meditation and the mutual aid community Pandemic of Love, which was started in response to the COVID-19 epidemic. Pandemic of Love began on March 14th, 2020 with the humble intention of helping people in Shelly’s local community. However, that act of love and kindness spread quickly. It is now a beautiful movement made possible by hundreds of volunteers and tens of thousands of donors who are helping those in need throughout the world.

Are you in need due to the recent Covid-19 pandemic? Do you have the resources to help another individual or family who is running out of hope? Visit pandemicoflove.com to find out how you can give or receive aid quickly, discretely and directly.

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Ep. 120 – Responding to Suffering in the Time of Coronavirus Apr 23, 2020

Sharon Salzberg shares a reflection and guided practice around how we relate to suffering and better recognizing when we are swept away by thought, pain and emotion.

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Ep. 119 – Finding the Middle Ground Apr 07, 2020

Recorded live at the University of Virginia’s Contemplative Sciences Center, Sharon offers her perspective on the evolving role of contemplative practice in modern life and how we can find the middle way through all things with the help of mindfulness.

Would you like to be part of the next generation of mindfulness meditation instructors? If so, we invite you to take a unique opportunity to study with Jack Kornfield and Tara Brach and become a certified instructor to guide others in their practice – The Mindfulness Meditation Teacher Certification Program: A Two-Year Training Program for Teaching Awareness and Compassion-Based Practices

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Ep. 118 – Rewire Your Brain for Calm, Clarity, and Joy with Dr. Shauna Shapiro Mar 23, 2020

Ep. 117 – Connecting the Dots Between Practice and Action with Carla Goldstein Feb 24, 2020

For Episode 117 of the Metta Hour Podcast, Sharon speaks with teacher and activist, Carla Goldstein.

Carla Goldstein, JD, is president of Omega Institute and cofounder of the Omega Women's Leadership Center. An attorney with 25 years of experience in public interest advocacy, she has contributed to more than 100 city, state, and federal laws, and has worked extensively in city and state government on issues related to women’s rights, poverty, public health, and social justice. She is a commentator for WAMC’s show, 51%, writes a column and serves on the advisory board for Feminist.com, and serves as an advisor to Women Without Borders. She teaches a variety of workshops at Omega, including Omega’s Women & Power conferences and retreats, which inspire thousands of women from around the world. Carla Goldstein also appears regularly on local and national radio and television and makes public presentations on issues related to women’s empowerment, holistic and sustainable living, activism, and spiritual activism.

In this episode, Sharon speaks with Carla about integrating the practices of mindfulness and meditation with our social action in the world. Together they look at what we can do to connect the dots between practice and action. Carla closes the podcast with a short insight meditation practice.

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Ep. 116 – Nourishing Your Emotional Well-Being with Dr. Sona Dimidjian Feb 11, 2020

For Episode 116 of the Metta Hour Podcast, Sharon shares a conversation with Dr. Sona Dimidjian.

Dr. Sona Dimidjian is a professor in the Department of Psychology and Neuroscience at the University of Colorado Boulder. Her research focuses on cultivating mental health and wellness among women, children, and families. She develops and studies programs and practices in education and healthcare settings, with an emphasis on navigating key developmental transitions, such as the perinatal period, early childhood, and adolescence. She also has a longstanding interest in expanding access, scaling, and sustaining effective programs, using both digital technology and community-based partnerships.

In this episode, Sharon speaks with Sona about cultivating resilience with meditation practice, managing our overwhelming emotions with mindfulness and nourishing a mother's well being while expecting and during postpartum. Sona closes the podcast with a short breathing practice that originates from her research in mindfulness-based therapy.

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Ep. 115 – Leslie Salmon Jones Jan 28, 2020

Ep. 114 – Remembering Ram Dass with Mirabai Bush and Raghu Markus Jan 06, 2020

For Episode 115 of the Metta Hour Podcast, Sharon sits down with Mirabai Bush and Raghu Markus in remembrance of the life and teachings of Ram Dass, who passed away on December 22, 2019.

In this intimate conversation, these three longtime friends speak candidly about their personal loss in Ram Dass’ death and the loss the larger community is experiencing. They share old stories about knowing Ram Dass since the 1970s, and how his friendship has shaped each of their lives. They also discuss the book that Mirabai co-wrote with Ram Dass, “Walking Each Other Home: Conversations on Loving and Dying” which was released in 2018.

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Ep. 113 – A Liberated Mind with Steven C. Hayes Dec 30, 2019

For Episode 113 of the Metta Hour Podcast, Sharon is in conversation with Dr. Steven C. Hayes, PhD.

Steven C. Hayes is a professor of psychology at the University of Nevada, Reno. He is the author of over 40 books and hundreds of scientific articles and has served as president of the Association for Behavioral and Cognitive Therapy and the Association for Contextual Behavioral Science. Dr. Hayes initiated the development of Acceptance and Commitment Therapy and of Relational Frame Theory and his latest book, A Liberated Mind was released in the summer of 2019 from Avery Books. In this episode, Sharon and Steven discuss the ACT method, and how this related to mindfulness practice. Steven closes the conversation with a ten minute guided practice. To learn more about Steven’s work, you can visit his website at stevenchayes.com

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Ep. 112 – A Buddhist Guide to Feeling Worthy with Adreanna Limbach Dec 16, 2019

For Episode 112 of the Metta Hour Podcast, Sharon speaks with meditation teacher Adreanna Limbach.

Adreanna Limbach is a meditation instructor, personal development coach, and the author of the book, “Tea and Cake With Demons.” In this episode, Sharon and Adreanna speak about how Adreanna came to the path of meditation, and how that led her to teaching and coaching work. They speak at length about Adreanna’s new book “Tea and Cake With Demons” which was recently released in July of 2019 by Sounds True, discussing how Buddhist principles and practice can help us to cultivate self-esteem and self-worth. The episode closes with Adreanna leading a ten-minute guided meditation. To learn more, visit adreannalimbach.com.

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Ep. 111 – Walking Through Anger with Dr. Christian Conte Dec 02, 2019

For Episode 111 of the Metta Hour Podcast, Sharon interviews Dr. Christian Conte, PhD. Christian is a licensed professional counselor, a certified Domestic Violence Counselor, and one of a handful of top-level Certified Anger Management Specialist in the world.

Dr. Christian Conte currently applies his Yield Theory in maximum-security prisons throughout Pennsylvania and speaks to Law Enforcement officials around the country. In this episode, Sharon and Christian speak about his extensive work in prisons, and how he came to his path. They also discuss Christian’s new book “Walking Through Anger” recently released by Sounds True in 2019. The episode closes with Christian leading a guided meditation practice. To learn more, visit www.DrChristianConte.com.

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Ep. 110 – Embodied Mindfulness with Joseph Goldstein Nov 04, 2019

For Episode 110 of the Metta Hour Podcast, Sharon speaks with her longtime colleague, friend, and collaborator Joseph Goldstein.

This episode was recorded in 2018 at the Garrison Institute at a retreat co-taught by Sharon and Joseph, entitled, “Experiencing Insight & Love”. Includes a guided meditation led by Joseph on Mindfulness of the Body, a guided walking meditation led by Sharon, and a question and answer session with retreat participants. To learn more about Joseph’s work, you can visit dharma.org/teacher/joseph-goldstein to learn more!

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Ep. 109 – Elizabeth Mattis Namgyel Oct 22, 2019

For Episode 109 of the Metta Hour Podcast, Sharon and colleague Elizabeth Mattis Namgyel explore the topic of Faith.

Elizabeth is a teacher and author, and has studied and practiced the Buddhadharma for 35 years under the guidance of her teacher and husband Dzigar Kongtrul Rinpoche. She is the retreat master of Samten Ling in Crestone, Colorado and has spent over six years in retreat. She holds a degree in anthropology and an M.A. in Buddhist Studies and teaches worldwide. This episode was recorded live in the Spring of 2019 at New York Insight Meditation Center, where Sharon and Elizabeth bring their own unique perspective of faith from each of their respective Buddhist traditions. The episode closes with Elizabeth leading a seven-minute guided meditation. To learn more about Elizabeth’s work visit elizabethmattisnamgyel.com.

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Ep. 108 – Lily Cushman with Special Guests Krishna Das and Catherine Burns Oct 07, 2019

For episode 108 of the Metta Hour Podcast, Sharon sits down with her Director of Operations, Lily Cushman.

Lily is a teacher, musician, and author, and for nearly a decade, was the Owner and Director of the Brooklyn Yoga School, a lineage-based school run entirely by donation. Her work is a synthesis of the practices of Classical Yoga, Bhakti Yoga and Insight Meditation and her first book “A Little Bit of Mantras: An Introduction to Sacred Sounds” was released in March 2019 from Sterling Publishing.

This episode begins with a conversation with Sharon and Lily, and id followed by a live recording from the launch of Lily’s book at Deepak Homebase in New York, NY in the Spring of 2019. This live recording features call and response chanting led by Lily and special guest Krishna Das, as well as an in-depth interview of Lily by The Moth’s longtime artistic director, Catherine Burns. To learn more about Lily’s teaching and music, you can visit her website at lilycushman.com.

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Ep. 107 – Meditating on Selflessness with Robert Thurman & Mark Epstein Sep 25, 2019

For Episode 107 of the Metta Hour Podcast, Sharon is joined by Mark Epstein and Bob Thurman.

This episode was recorded live at Tibet House in 2018. In this recording, Sharon, Mark and Bob discuss the topic of the ego, related to the self, through the lens of Buddhist Psychology, and how that relates to our sense of well-being. Bob leads a guided meditation on the topic, followed by questions from the audience.

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Ep. 106 – Mindful Leadership with Marc Lesser Sep 09, 2019

For the 106th episode of the Metta Hour Podcast, Sharon speaks with friend and colleague, Marc Lesser.

Marc is a speaker, facilitator, workshop leader, and executive coach, known for his engaging, experiential presentations that integrate mindfulness and emotional intelligence practices and training. He is the author of four books, including his 2019 release, “Seven Practices of a Mindful Leader: Lessons from Google and a Zen Monastery Kitchen.” Marc was the co-founder and CEO of the Search Inside Yourself Leadership Institute, featuring a mindfulness program he helped develop within Google. Prior to his business and coaching career, he was a resident of the San Francisco Zen Center for 10 years, and director of Tassajara, Zen Mountain Center.

In this episode, Marc shares how he came to the path of meditation and discusses with Sharon how his personal practice has evolved to inform his career as a leadership coach. They speak at length about Marc’s new book, and some of the common myths and challenges of leadership in any type of environment. The podcast closes with Marc leading a 5-minute guided meditation. To learn more about Marc’s work, you can visit marclesser.net.

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Ep. 105 – The Spectrum of Awareness with Diana Winston Aug 19, 2019

For the 105th episode of the Metta Hour Podcast, Sharon speaks with author and teacher, Diana Winston.

Diana Winston is the Director of Mindfulness Education at the Semel Institute’s Mindful Awareness Research Center at UCLA. She is the author of “The Little Book of Being” and the co-author of “Fully Present: The Science, Art and Practice of Mindfulness.”

In this episode, Sharon and Diana speak at length about Diana’s new book, “The Little Book of Being” released in the Spring of 2019. They discuss natural awareness and formal meditation practice as well as the nuances of working with a teacher. The podcast closes with Diana leading a 5-minute guided meditation. To learn more about Diana’s work, you can visit dianawinston.com.

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Ep. 104 – Dr. Judson Brewer Aug 06, 2019

For episode 104 of the Metta Hour Podcast, Sharon speaks with friend and colleague Dr. Judson Brewer MD PhD.

Dr. Judson Brewer is a thought leader in the field of habit change and the “science of self-mastery”, having combined over 20 years of experience with mindfulness training with his scientific research.

In this episode, Sharon and Dr. Jud speak about how Dr. Jud came to the path of mindfulness and meditation while in medical school, and how that evolved to become a cornerstone of his work. They speak at length about how the brain behaves in various states of connection, disconnection, lovingkindness, or loneliness and how this affects our ability to make choices freely. Dr. Jud also shares some of his work related to cravings and addiction, and rewards-based learning.

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Ep. 103 – Mindful Parent, Mindful Child with Susan Kaiser Greenland Jul 23, 2019

For episode 103 of the Metta Hour Podcast, Sharon speaks with friend and colleague, Susan Kaiser Greenland.

Susan Kaiser Greenland is an internationally recognized leader in teaching mindfulness and meditation to children, teens, and families. She is the co-founder of The Inner Kids Foundation and was on the clinical team of the Pediatric Pain Clinic at UCLA Mattel Children’s Hospital.

In this episode, Susan and Sharon speak about how Susan began her work bringing the tools of mindfulness to parents and children, as her personal journey as a practitioner. They discuss many of the challenges that kids today face with the rise of technology as well as the nuances of parenting in today’s fast-moving digital culture. The episode closes with a 5-minute guided meditation led by Susan.

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Ep. 102 – Reboot with Jerry Colonna Jul 08, 2019

For the 102nd episode of the Metta Hour Podcast, Sharon sits down with her longtime friend Jerry Colonna.

In this episode, Sharon and Jerry speak at length about Jerry’s journey of meditation and self-discovery. Looking at how he has brought those experiences to the field of leadership and business. To learn more about Jerry’s work, visit: rebootbyjerry.com

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Ep. 101 – Urszula Klich Jun 24, 2019

For the 101st episode of the Metta Hour Podcast, Sharon speaks with clinical psychologist and author, Dr. Urszula Klich.

In this conversation, Sharon and Urszula speak at length about techniques for working with pain by applying mindfulness, compassion and biofeedback. Urszula also leads a 12-minute guided meditation practice as part of this episode. To learn more about Urzsula’s work, visit: MyMindfulWayOfLife.com

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Ep.100 – Sarah Ruhl Jun 10, 2019

Sharon sits down with playwright, Sarah Ruhl.

Sarah is a two-time finalist for the Pulitzer Prize and is currently on the faculty of the Yale School of Drama. She has been the recipient of a MacArthur Fellowship, the Helen Merrill Emerging Playwrights Award, and the Whiting Writers’ Award. Sarah is the author of several books, including her collection of essays “100 Essays I Don’t Have Time to Write,” which was named a New York Times Notable Book of 2014, and “Letters from Max: A Book of Friendship” published in 2012.

In this episode, Sharon and Sarah discuss the connection between creativity and practice at length. Sarah also reads from her book, discussing Metta (lovingkindness) Meditation, and Sharon’s childhood dream of writing a play!

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Ep. 99 – Sebene Selassie Jun 01, 2019

For the 99th episode of the Metta Hour Podcast, Sharon speaks will colleague and friend, Sebene Selassie. In this episode, Sharon and Sebene discuss how Sebene came to the path of meditation, her work as a teacher, identity, community and much more. Sebene also leads a guided meditation to close the conversation.

Sebene is a dharma teacher, writer, coach and consultant. She began studying Buddhism over 25 years ago and has an MA from the New School where she focused on race and cultural studies. She is the former Executive Director of New York Insight Meditation Center and is passionate about making the dharma accessible and relevant for our times.

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Ep. 98 – Dr. Kristin Neff May 13, 2019

For episode 98 of the Metta Hour Podcast, Sharon shares a conversation with Dr. Kristin Neff Ph.D.

Dr. Kristin Neff is an Associate Professor of Educational Psychology at the University of Texas at Austin. Dr. Neff is a pioneer in the field of self-compassion research, conducting the first studies on self-compassion fifteen years ago. She is the author of Self-Compassion: The Proven Power of Being Kind to Yourself and The Mindful Self-Compassion Workbook. In this conversation, Sharon and Kristin speak about how Kristin came to specialize in the work of self-compassion, and the nuances between self-esteem and self-compassion. They discuss many of the scientific discoveries about self-compassion that research has uncovered, and how these findings debunk many of the cultural myths surrounding compassion today. The conversation closes with Kristin leading a 10-Minute guided meditation on balancing Compassion Burnout.

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Ep. 97 – Raising Resilient Children with Dr. Christopher Willard and Dr. Mark Bertin Apr 29, 2019

For the 97th episode of the Metta Hour Podcast, Sharon shares a conversation about raising resilient children with Mark Bertin, MD & Christopher Willard, PsyD.

Buzz words such as “thriving,” “resilience,” and “mindfulness” may fill headlines and sell books, but what do they really mean, and how do we cultivate these traits in ourselves and our families? Sharon and her guests look beyond the buzzwords and towards the basic concepts of skillful parenting that have been known across cultures for millennia. Together they explore the best of what both science and wisdom traditions have to teach us about cultivating happy, healthy families.

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Ep. 96 – Dr. Amishi Jha Apr 17, 2019

For the 98th episode of the Metta Hour Podcast, Sharon speaks with Dr. Amishi Jha Ph.D.

Amishi is a Neuroscientist, an Associate Professor of Psychology at the University of Miami, and the Director of Contemplative Neuroscience for the Mindfulness Research and Practice Initiative. Amishi studies the neural bases of attention and the effects of mindfulness-based training programs on cognition, emotion and resilience.

In this episode, Amishi and Sharon speak about how Amishi came to the path of meditation, and how that has inspired her career as a researcher. They also speak about Amishi’s programs working with mindfulness training in education, corporate, elite sports, and the military.

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Ep. 95 – Gary Gach Apr 01, 2019

For the 95th Metta Hour Podcast, Sharon converses with meditation teacher and author Gary Gach.

Gary has been meditating and writing for nearly 60 years, and published numerous magazines and anthologies. He is the author of Complete Idiot's Guide to Buddhism and his moment recent release, Pause ... Breathe ... Smile ~ Awakening Mindfulness When Meditation Is Not Enough. He's been hosting a weekly Zen mindfulness practice group for nearly a decade in San Francisco and is lay-ordained in the Plum Village Community of Engaged Buddhism. In this conversation, Sharon and Gary speak at length about Gary’s latest book, and how he came to the practice of meditation, as well as the intersection of art, consciousness and social change.

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Ep. 94 – Ram Dass & Mirabai Bush Mar 18, 2019

For the 94th episode of the Metta Hour Podcast, Sharon shares the stage with Ram Dass and Mirabai Bush!

Live from the 2018 “Open Your Heart in Paradise” retreat, Sharon speaks with Ram Dass and Mirabai about embracing the dying process. How can we be with one another as souls, to live and die consciously? The group of old friends explore these questions and share a reading from Mirabai and Ram Dass’s final book, Walking Each Other Home: Conversations on Loving and Dying.

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Ep. 93 – Eddie Stern Mar 05, 2019

For the 94th episode of the Metta Hour Podcast, Sharon sits down with author and teacher Eddie Stern.

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Ep. 92 – Lynn Nottage Feb 19, 2019

Sharon and Lynn Nottage discuss art as social action and the way that Lynn’s sees her own writing as a way to cultivate more empathy in the world. They also speak about the correlation between the spiritual path and creative process.

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Ep. 91 – Ellen Agler Feb 04, 2019

For episode 91 of the Metta Hour Podcast, Sharon speaks with friend and author, Ellen Agler.

Ellen serves as the CEO of the END Fund, a private philanthropic initiative working to see an end of the suffering caused by five neglected tropical diseases affecting 1.5 billion people. The END Fund actively supports programs with dozens of partners in more than 25 countries, with a focus on sub-Saharan Africa. Ellen’s first book, “Under the Big Tree: Extraordinary Stories from the Movement to End Neglected Tropical Diseases” has just been released from Johns Hopkins University Press with a foreword by Bill Gates. In this episode, Sharon and Ellen speak in depth about Ellen’s work in the public health sector, how to put compassion in action, and maintaining balance in extraordinary circumstances.

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Ep. 90 – Guy Armstrong Jan 21, 2019

For Sharon’s 90th episode of the Metta Hour Podcast, she speaks with longtime friend, Guy Armstrong.

Guy Armstrong has practiced Insight Meditation for over 40 years, including training as a Buddhist monk in Thailand with Ajahn Buddhadasa. He began teaching in 1984 and has led retreats worldwide. He is a guiding teacher at the Insight Meditation Society, where he works with three-month retreatants, as well as offering online courses of his teachings. In this conversation, Guy begins by sharing his personal story of what drew him to meditation practice over 40 years ago, and how that path evolved into his long-term study and teaching. Guy and Sharon speak at length about emptiness, the core topic of his 2017 book, “Emptiness: A Practical Guide for Meditators,” by Wisdom Publications. Sharon and Guy also speak at length about the relationship between emptiness and lovingkindness. The conversation closes with Guy leading a brief guided meditation.

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Ep. 89 – Krishna Das Jan 07, 2019

Ep. 88 – Frank Ostaseski celebrating Joan Halifax Book “Standing at the Edge” Dec 24, 2018

In Episode 88 of the Metta Hour Podcast, Sharon joins Frank Ostaseski at an event that was recorded live at the JCC Manhattan in September of 2018 in celebration of Joan Halifax’s new book release, “Standing at the Edge.”

Due to travel complications, Joan was unable to join this event until the end of the evening, creating the unique experience of Sharon and Frank discussing Joan’s teaching at length, as well as many of the themes of her new book, like the different paths of the warrior, the role of courage on the spiritual path (and daily life), empathy and compassion, integrity and self-respect and the dedicated, lifelong work of working with dying that both Joan and Frank have spearheaded.

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Ep. 87 – Ruth King Dec 11, 2018

In Episode 87 of the Metta Hour Podcast, Sharon speaks with author, teacher and activist, Ruth King.

Ruth King is an international teacher in the Insight Meditation tradition, blending mindfulness and meditation principles with an exploration of racial conditioning and its impact. She is the author of several publications including her most recent release, Mindful of Race. In this episode, Ruth shares her personal story of what brought her to meditation practice, and how it has impacted her life and her work. Sharon and Ruth also speak in depth about racial conditioning and racial justice, the nuance of identity, and Ruth’s work rebuilding communities with new understanding and connection.

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Ep. 86 – Oren Jay Sofer Nov 27, 2018

In Episode 86 of the Metta Hour Podcast, Sharon speaks with teacher and author, Oren Jay Sofer.

Find show notes and links here: https://beherenownetwork.com/sharon-salzberg-metta-hour-ep-86-oren-jay-sofer/

Oren Jay Sofer is a member of the Spirit Rock Teacher’s Council, a Certified Trainer of Nonviolent Communication, and a Somatic Experiencing Practitioner for healing trauma. His first book, “Say What You Mean” comes out in December 2018. In this conversation, Sharon and Oren discuss how Oren came to the path of meditation practice, and his time spent in the East. They also discuss the many nuances of effective communication both related to mindfulness practice, somatic healing, and the application of non-violent communication. The conversation closes with Oren leading a short guided meditation. For more information, visit orenjaysofer.com.

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Ep. 85 – Elisha Goldstein, Ph.D. Nov 12, 2018

Find show notes and resources here: https://beherenownetwork.com/sharon-salzberg-metta-hour-ep-85-elisha-goldstein/

Elisha Goldstein, Ph.D. is a co-founder of The Center for Mindful Living in West Los Angeles and creator of the 6-month coaching and mentorship program, A Course in Mindful Living. A psychologist, and international speaker and mindfulness educator, his books include Uncovering Happiness and The Now Effect. Learn more at elishagoldstein.com.

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Ep. 84 – Lama Tsomo Oct 29, 2018

For Episode 84 of the Metta Hour Podcast, Sharon speaks with Lama Tsomo, an American lama, author, and co-founder of the Namchak Foundation.

Find show notes and resources here: https://beherenownetwork.com/metta-hour-ep-84-lama-tsomo/

Lama Tsomo has followed a path of spiritual inquiry and study that ultimately led to her ordination as one of the few American lamas in Tibetan Buddhism. Lama learned Tibetan to study with her teacher Tulku Sangak Rinpoche, and now shares the teachings of the Namchak lineage in the US and abroad. Lama holds an M.A. in Counseling Psychology and is the author of the award winning “Why Is the Dalai Lama Always Smiling?”

In this conversation, Lama speaks with Sharon about her personal story of why she came to study Tibetan Buddhism, how her path has evolved through the course of her life, and how she has balanced family life, work life, and deep practice. The episode closes with Lama leading a guided meditation. For more information about Lama Tsomo, visit: namchak.org

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Ep. 83 – John O’Donohue Oct 15, 2018

For Episode 83 of the Metta Hour Podcast, enjoy this conversation from the archives between Sharon and beloved author and Celtic mystic, John O’Donohue.

Find show notes and resources here: https://beherenownetwork.com/metta-hour-ep-83-john-odonohue/

This conversation “Dawning of the Spirit” was recorded in 1998 in Boston, MA by the Omega Institute. The conversation is an exploration of the crossover between the practical application and mysticism of Buddhism and Christianity. Sharon and John discuss the concept of faith at length, as well as the themes of identity, connection, empathy and more. John O’Donohue is the beloved author of “To Bless the Space Between Us” and widely recognized as one of the most charismatic and inspirational enduring voices on the subjects of spirituality and Celtic mysticism. The 2018 book release, “Walking in Wonder” is a welcome tribute to a much-loved author whose work still touches the lives of millions around the world, and includes a foreword by Krista Tippett. Learn more about the: legacy of John O’Donohue: johnodonohue.com

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Ep. 82 – Rich Fernandez Oct 01, 2018

In Episode 82 of the Metta Hour Podcast, Sharon speaks with Rich Fernandez, Ph.D.

Find show notes and resources here: https://beherenownetwork.com/?p=14879&preview=true

Rich Fernandez is the CEO of the Search Inside Yourself Leadership Institute and co-founded Wisdom Labs, an organization that brings the science of mindfulness, resilience and thriving into organizations. In this episode, Sharon and Rich speak about how Rich came to the practice of mindfulness, and how that evolved into his professional work bringing the practices of compassion, leadership, resilience and mindfulness into the larger systems of organizations. Learn more about Rich’s work at the SIYLI here: siyli.org and about the Wisdom labs here: wisdomlabs.com

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Ep. 81 – Lama Tsultrim Allione Sep 23, 2018

Sharon speaks with longtime colleague Lama Tsultrim Allione for the 81st episode of the Metta Hour Podcast.

Find show notes and resources here: https://beherenownetwork.com/metta-hour-ep-81-lama-tsultrim-allione/

Sharon and Lama open the conversation reminiscing about their similar paths going to India in their late teens, and the magic they discovered there. Lama speaks about her path in Vajrayana Buddhism and the sacred form of the feminine as the Dakini. Sharon and Lama speak in depth about Lama’s new book, “Wisdom Rising” and the five mandalas as paths of transformation. They also discuss one of Lama’s other primary teaching themes: chöd practice, aka feeding your demons. Lama and Sharon also share their experiences as women on the path, and some of the history of Buddhist teaching’s availability for women in the eastern patriarchal system— and how that has informed their pioneering work as female teachers in the west. The podcast ends with a short guided meditation by Lama on transforming anger with a Dakini seed syllable.

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Ep. 80 – Rhonda V. Magee Sep 04, 2018

For the 80th episode of the Metta Hour Podcast, Sharon sits down with colleague Rhonda V. Magee.

Rhonda V. Magee is Professor of Law at the University of San Francisco and is an internationally-recognized thought and practice leader on integrating Mindfulness into Higher Education, Law and Social Justice. Sharon and Rhonda speak about Rhonda’s personal practice, her forthcoming book on racial justice, and her work bringing contemplative practice and mindfulness to lawyers. They discuss a holistic approach for compassionate and restorative justice in underserved communities and the different levels of social change that exist– and how to work in those levels for real growth.

Show notes and links: https://beherenownetwork.com/metta-hour-ep-80-rhonda-v-magee/

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Ep. 79 – Radical Love with Dr. Omid Safi Aug 20, 2018

For the 79th episode of the Metta Hour Podcast, Sharon sits down with writer and teacher, Omid Safi. Omid is the Director of Duke University’s Islamic Studies Center and is the author of several books, including his most recent release, “Radical Love: Teachings from the Islamic Mystical Traditions.”

In this episode, Sharon and Omid discuss Omid’s life story, and how he came to his work of sharing the history and culture of Islamic studies. They also talk all about love across different cultures, Omid’s most recent book, and last but not least, their shared love of HAMILTON!

Find show notes and links here: https://beherenownetwork.com/metta-hour-ep-79-dr-omid-safi/

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Ep. 78 – How to Be Single and Happy with Dr. Jenny Taitz Aug 06, 2018

For Episode 78 of the Metta Hour Podcast, Sharon speaks with Dr. Jennifer Taitz. Dr. Taitz is a board-certified cognitive-behavioral clinical psychologist, a certified dialectical behavioral therapist, and the author of two books: End Emotional Eating and How to be Single and Happy.

Find show notes and links for this episode: https://beherenownetwork.com/metta-hour-ep-78-jenny-taitz/

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Ep. 77 – Daphne Zuniga Jul 24, 2018

For the 77th episode of the Metta Hour Podcast, Sharon chats with actress, activist and meditator, Daphne Zuniga.

Daphne is beloved by generations of moviegoers for her performances in such classic films as Mel Brooks’ Spaceballs, as Princess Vespa, and The Sure Thing, in which she starred opposite John Cusack, and in television, she became familiar to millions of viewers for her role as Jo Beth Reynolds on Melrose Place. Daphne is a long-time meditator, who first came to the practice about 15 years ago. In this episode, she and Sharon speak about the intersection of meditation and creativity, the role that story plays in identity, as well as Daphne’s personal story related to the path of meditation and how the practice has impacted her life.

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Ep. 76 – Finding the Space to Lead with Janice Marturano Jul 10, 2018

In episode 76 of the Metta Hour Podcast, Sharon speaks in depth with colleague, Janice Marturano.

Janice Marturano is the Founder and Executive Director of the Institute for Mindful Leadership, a non-profit organization dedicated to training and supporting leaders in the exploration of mindfulness and its impact on the cultivation of leadership excellence.

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Ep. 75 – His Holiness the 14th Dalai Lama Jun 25, 2018

For episode 75 of the Metta Hour Podcast, Sharon shares a talk from His Holiness the 14th Dalai Lama.

In this 1979 talk at Insight Meditation Society, His Holiness looks at the potential for spiritual practice to transform ourselves and the world we live in. He reflects on Buddhist teachings that could most dramatically change the lives of Western practitioners.

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Ep. 74 – Roshi Joan Halifax Jun 11, 2018

For the 74th episode of the Metta Hour Podcast, Sharon speaks with Roshi Joan Halifax about cultivating the qualities of a compassionate life found in her newest book: Standing at the Edge.

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Ep. 73 – Real Love Series: Alanis Morissette May 28, 2018

For episode twenty of the Real Love Series of the Metta Hour podcast, Sharon has a candid conversation with Alanis Morissette. In this episode, Sharon and Alanis talk about addiction, creativity, meditation and love.

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Ep. 72 – Tsoknyi Rinpoche May 14, 2018

For episode 72 of the Metta Hour Podcast, Sharon speaks with one of her longtime teachers, Tsoknyi Rinpoche.

Recorded live in Louisville, KY at the 2018 Festival of Faiths, this conversation touches on the theme of the 23rd annual festival 'Sacred Insight-Feminine Wisdom' as well as the topic of basic goodness and compassion.

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Ep. 71 – Why We Practice with George Mumford Apr 23, 2018

Live from the Garrison Institute, George Mumford joins Sharon for a conversation around why we practice and offers insight to those who are still new to meditation.

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Ep. 70 – Real Love Series: Love Your Enemies w/ Lily Cushman Apr 03, 2018

For episode nineteen of the Real Love Podcast Series, Sharon looks at how we can cultivate compassion for our enemies with Lovingkindness practice.

This episode features kirtan lead by Lily Cushman who is the co-founder and director of the Brooklyn Yoga School, a donation-based center founded in 2010, and the Executive Assistant to Sharon Salzberg.

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Ep. 69 – Real Love Series: Catherine Burns Mar 01, 2018

For episode eighteen of the Real Love Podcast Series, Sharon speaks with Catherine Burns, from the Moth, about transforming our perspective and connecting with others through storytelling.

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Ep. 68 – Real Happiness Meditation Challenge 2018 Feb 13, 2018

This week, Sharon explores the powerful tools of meditation at the launch of the Eight Annual Real Happiness Meditation Challenge.

Whether you are brand new to meditation, or a longtime practitioner, Sharon offers down-to-earth expertise based on 40+ years of practical experience studying and teaching.

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Ep. 67 – Real Love Series: Chodo and Koshin Jan 23, 2018

For episode seventeen of the Real Love Podcast Series, Sharon shares a conversation with Sensei Robert Chodo Campbell and Sensei Koshin Paley Ellison from the New York Zen Center For Contemplative Care.

Senseis Chodo and Koshin speak with Sharon about the way we relate to death and how Buddhist practice can prepare us for leaving this incarnation.

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Ep. 66 – Real Love Series: Rev. angel Kyodo williams & Robert Wright Dec 19, 2017

For episode sixteen of the Real Love Podcast Series, Sharon has a candid conversation with author Robert Wright and Reverend angel Kyodo williams around Buddhism, love and politics.

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Ep. 65 – Real Love Series: Stephen Cope Nov 27, 2017

For episode 15 of the Real Love Podcast Series, Stephen Cope joins Sharon for a conversation around the science behind loving-kindness practice.

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Ep. 64 – Real Love Series: Dr. Dan Siegel Nov 06, 2017

For episode 14 of the Real Love Podcast Series, Sharon speaks to Dr. Dan Siegel about the neuroscience behind love, relationships and awareness.

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Ep. 63 – Real Love Series: Tim Ryan Pt.2 Oct 16, 2017

For episode 13 of the Real Love Podcast Series, Sharon continues her conversation with Congressman Tim Ryan about love in the political landscape.

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Ep. 62 – Real Love Series: Ethan Nichtern Sep 11, 2017

Ep. 61 – Real Love Series: Tricycle Magazine Aug 07, 2017

For the 11th episode of the Real Love Podcast Series, Sharon is interviewed by James Shaheen, the Editor and Publisher of Tricycle Magazine.

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Ep. 60 – Real Love Series: Rosanne Cash Jul 17, 2017

For the tenth episode of the Real Love Podcast Series, Sharon sits down with Rosanne Cash for a fascinating conversation about the intersection between love, creativity and music.

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Ep. 59 – Real Love Series: Jack Kornfield Jul 03, 2017

For episode nine of the Real Love Podcast Series, Sharon speaks with meditation teacher and author, Jack Kornfield.

Sharon and Jack Kornfield originally met in the 1970s in Colorado and went on to found the Insight Meditation Society in Barre, MA along with Joseph Goldstein. In this episode, Sharon and Jack talk about their first meeting over 40 years ago, and how the landscape for meditation in the West has dramatically changed since that time. They also discuss Jack's new book "No Time Like the Present" and it's theme of freedom as compared to the theme of love in Sharon's new book "Real Love". Tune into a fascinating ninth episode for the Real Love Podcast Series.

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Ep. 58 – Real Love Series: Tim Ryan Pt.1 Jun 19, 2017

For episode eight of the Real Love Podcast Series, Sharon talks with Congressman Tim Ryan about love in the political landscape. Tim currently serves in the U.S. Congress representing Ohio's 13th District. He was first elected to the U.S. House of Representatives in 2002. Aside from his leadership in the political arena, Tim is a tremendous advocate for mindfulness, and author of the book "A Mindful Nation". Sharon and Tim discuss the importance and practice of real love in such critical and polarizing times in american and global politics, as well as value of quiet time and interdependence in community. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 57 – Real Love Series: Tara Brach Jun 12, 2017

For episode seven of the Real Love Podcast Series, Sharon talks with meditation teach and author, Tara Brach. Tara is the author of many books, including the "Radical Acceptance" and "True Refuge," and is the founder the Insight Meditation Community of Washington, DC. Sharon and Tara dive into the world of self-love, discussing the subtle differences between self-worth and self-love, and how the two inform each other. They also discuss how to return to compassion and love when our buttons get pushed, in particular in the with the current political climate in the world. Tara also offers her approach to applying mindfulness and compassion practices of R-A-I-N, and how she continues to develop these tools for herself and her students. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 56 – Real Love Series: Dr. Mark Epstein Jun 05, 2017

For the sixth episode of the Real Love Podcast Series, Sharon sits down with renowned psychiatrist and author, Dr. Mark Epstein. Mark Epstein has paved the way for the cross-section of Western psychotherapy with Buddhist philosophy in the West, writing a number of books including his seminal work, "Going to Pieces without Falling Apart." Listen in on a fascinating conversation between two longtime friends and colleagues discussing Real Love in relationships and what that has to do with attachment theory, desire, Freud and early childhood development! See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 55 – Real Love Series: Tim DeChristopher May 29, 2017

For her fifth episode of the Real Love Podcast Series, Sharon speaks with environmental activist Tim DeChristopher. In December of 2008, Tim disrupted a Bureau of Land Management oil and gas auction by registering as “Bidder 70” and outbidding oil companies for land parcels in National Parks in Utah. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 54 – Real Love Series: Bell Hooks May 22, 2017

Sharon is joined by Bell Hooks for a heartfelt conversation about the transformative power of love. Bell Hooks is a cultural critic, feminist theorist, and writer. Celebrated as one of our nation’s leading public intellectual by The Atlantic Monthly, as well as one of Utne Reader’s 100 Visionaries Who Could Change Your Life, she is a charismatic speaker who divides her time among teaching, writing, and lecturing around the world. Previously a professor in the English departments at Yale University and Oberlin College, hooks is now a Distinguished Professor of English at City College and the Graduate Center of the City University of New York. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 53 – Real Love Series: Emma Seppälä May 15, 2017

The Happiness Track - Emma Seppälä is the Science Director of Stanford University’s Center for Compassion and Altruism Research in addition to her role as Co-Director of the Yale College Emotional Intelligence Project at the Yale Center for Emotional Intelligence. She has conducted groundbreaking research on mind-body practices for combat veterans and in the fields of meditation and compassion. Sharon introduces Emma and her work, starting with Emma's book "The Happiness Track." See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 52 – Real Love Series: Holistic Life Foundation May 08, 2017

Sharon is joined by Holistic Life Foundation co-founders Andres Gonzalez and brothers Ali and Atman Smith for a conversation around the role of love in community building. The Real Love Podcast Series is a special series on the Metta Hour featuring a variety of conversations with some of the world's finest thinkers and teachers exploring Sharon's forthcoming book "Real Love: The Art of Mindful Connection". Real Love a field guide for anyone seeking awakened living in the 21st century - regardless of age, race, gender, ethnicity or status. The book explores love is three different arena in life: love of oneself, love of one another, and love for all of life. Real Love is now available for pre-order and hits stores on June 6th, 2017. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 51 – Real Love Series: Ram Dass May 01, 2017

Sharon sits down with Ram Dass and Raghu Markus for a conversation about Ram Dass's relationship with his Guru, Neem Karoli Baba, and how that relationship transformed his ability to love himself and others in his life. Recorded live in December 2016 at the Open Your Heart in Paradise Retreat in Maui, HI. The Real Love Podcast Series is a special series on the Metta Hour featuring a variety of conversations with some of the world's finest thinkers and teachers exploring Sharon's forthcoming book "Real Love: The Art of Mindful Connection". Real Love a field guide for anyone seeking awakened living in the 21st century - regardless of age, race, gender, ethnicity or status. The book explores love is three different arena in life: love of oneself, love of an other, and love for all of life. Real Love is now available for pre-order and hits stores on June 6th, 2017. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 50 – Love Your Enemies Apr 06, 2017

Live from Deepak HomeBase, Sharon shares wisdom on learning to love your enemies. In this special talk, Sharon explores inner and outer enemies, looks at the fear, anger and anguish generated by being stuck in a mode of "us" and "them", and focuses on the liberation we are capable of. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 49 – Contemplating Intentionality Mar 13, 2017

Live from the Garrison Institute, Sharon contemplates the role of intentionality in our actions. Joined by the co-host of the evening, Ethan Nichtern, Sharon explores the different components of our actions and how intentionality affects each of them. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 48 – Person, Place, Thing with Randy Cohen Feb 20, 2017

On this special episode of Metta Hour, Sharon visits humorist Randy Cohen's podcast, Person Place Thing, to talk about her most inspirational "Thing," the Statue of Liberty. Person Place Thing is an interview show based on this idea: people are particularly engaging when they speak not directly about themselves but about something they care about. Sharon shares how the values reflected in Lady Liberty inspire how she lives her life See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 47 – Living in the Dharma: Insight Meditation Society Benefit with Joseph Goldstein Feb 01, 2017

Joseph Goldstein joins Sharon to talk about overcoming obstacles through meditative practice and living in the dharma. Recorded live from the Insight Meditation Society’s 40th anniversary benefit. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 46 – Getting Used To It Jan 11, 2017

Sharon shares insight and words of encouragement on our meditative practice. We get a better understanding of the meaning of the word meditation and context for how it works in our lives. We learn to appreciate meditation as cultivation and the importance of getting used to it. Sharon is joined by Roshi Joan Halifax to take questions from the audience on patience, teaching others, and appreciating our contributions no matter how small they may be. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 45 – Along the Path Dec 12, 2016

This week, Sharon digs the into some of the reoccurring challenges we all encounter along the path. Our path to liberation is not a linear one of progression, in which we clear hurdles that never return. Instead, it is a circular journey that keeps coming around and influences all aspects of our life The wisdom our practice cultivates affords us the opportunity to approach these challenges in a better way each time they present themselves along the path. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 44 – Reflections for Sustained Practice Nov 21, 2016

Sharon shares four reflections on the Dharma that will sustain us in our practice. Who in the Western world can imagine sitting in silent meditation for years at a time? What can we do, especially as novices, to remind ourselves the purpose and importance of our practice? Sharon asked the same questions early in her practice as well. What she learned is that there are reflections for sustained practice which shift our perspective and move us forward on the path. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 43 – The Historical Buddha Oct 31, 2016

This special episode of Metta Hour is dedicated to exploring the life of the historical Buddha. Sharon discusses the historical Buddha as a human, legendary figure, and mystic, in addition to his role as teacher, historical figure, and founder of a tradition. She walks us through the Buddha's experiences under the Bodhi tree and the teachings he left with. On this episode of, Metta Hour, Sharon gives insight into these lessons to help us better understand the Way of the Buddha. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 42 – Rev Angel Kyodo Williams: Bridging Activism & Spirituality Oct 10, 2016

This week on, Metta Hour, Sharon has a conversation with Rev Angel Kyodo Williams about political activism and spiritual practice. What is the interplay between activism and personal practice? Sharon and Rev Angel Kyodo Williams discuss the qualities of the two and what they bring to one another. On this week's episode, we learn how to make radical change happen and love everyone in the process. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 41 – Transformational Activism: Ethan Nichtern & Eric Schneiderman Sep 19, 2016

Sharon sits down with Ethan Nichtern and New York Attorney General Eric Schneiderman to talk about transformational activism. The three discuss what exactly transformational activism is and how Ethan and Eric have been using the approach to promote positive change in politics.Ethan Nichtern founded The Interdependence Project in 2005 which offers a unique, multi-lineage education in Secular Buddhist practice and psychology. The project also features Transformational Activism initiatives, designed to support the interdependence of our unique personal journeys with our shared path as a society. Eric Schneiderman has been a long time partner to The Interdependence Project, offering his political experience and unique insight to the group. Listen to how Ethan and Eric developed the concept of transformational activism and how we can affect change in our community on this enlightening episode of the Sharon Salzberg Metta Hour!"Understanding the core sense of self . . . is really the key to any long-term transformational change." - Eric SchneidermanShow Notes00:50 - Ethan shares the history of his and Eric's relationship. While approaching their spiritual lives differently, they came to agree that the practice of awakening is happening on three levels simultaneously. These levels are the personal level, our interpersonal lives, and the shared conscious level of experience.05:55 - Eric gives his perspective on meeting Ethan for the first time. At this time Eric was faced with an existential political dilemma. He was concerned with the lack of transformational work, essential to all of the great progressive social movements, being done by his side of the political aisle. While politicians on the opposite side of the aisle successfully appealed to the lesser instincts of voters.12:10 - We are given a few examples of transformational work in political history. Jannette Rankin's fight for women's suffrage saw a drastic change in public perception over the decades of transformational social change.16:15 - It occurred to Eric that the core of the message of the opposing political agenda was about people's sense of themselves. The advertisements used by the conservative opposition appealed to the selfish and fearful nature of voters.19:35 - The idea of transformational activism is that every day each of us engages in either feeling separate, selfish, and scared, or towards being more connected, compassionate, and courageous on all three levels of practice.26:00 - We are offered an example of Gandhi's approach to non-violence. Similarly, maintaining the distinction between an opponent and an enemy is an important part of Eric's political approach.38:30 - What is it that pushes us from being on the sidelines to being in the center of change?42:25 - Buddhism lends itself more to the secular aspects of the western world than the tradition of faith-based voters. Ethan speaks to the challenge of bringing Buddhists to faith-based political rallies.47:20 - The floor is opened up to the audience for Q&A. Is suffering the key to opening up the western world to compassion and seeing a broader world? How do we see the good in everyone when some situations clearly involve individuals acting in in bad ways? See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 40 – Inner City Youth and Meditation Aug 29, 2016

Sharon sits down with Ali Smith, Andy Gonzalez and Atman Smith of the Holistic Life Foundation at the JCC Manhattan to talk about their work bringing mindfulness and yoga to inner city youth in their hometown of Baltimore, MD. The Holistic Life Foundation has been serving Baltimore’s underserved communities since 2001 with high quality programming focusing on yoga, holistic health, environmental advocacy and education, sustainability, oneness, and interconnectedness. In this episode of The Metta Hour, Sharon talks with the HLF about how they began this inspiring work, and it’s expansion in their community after 15 years. Show Notes: 00:55 – Sharon jokes about feeling like her life is kind of like “mercury in retrograde” at the moment. She welcomes her audience and introduces her guests Ali Smith, Andy Gonzalez and Atman Smith, founders of the Holistic Life Foundation (HLF). 3:50 – Ali tells about their struggles growing up in the streets of Baltimore. The Smith brothers were raised vegan with yogas and mindfulness. This created a unique dichotomy that the two worked to keep secret from those who would shun them for it. Their practice faded into their teenage years, but was reignited in college where they meet co-founder Andres Gonzalez. After college the three spent their time reading on spiritual practice, meditating, and working on personal growth. 14:53 – Atman shares the story of HLF and their first group of “problem children”. How introducing those kids to the same practices they learned had a dramatic effect. The project grew beyond expectation. Growing from 25 to over 125 kids in one school the program has continued to expand in scope reaching over 5000 students in 15 schools. 19:30 – Beyond reaching out to inner city youth, HLF works with all underserved communities in Baltimore. HLF goes to drug rehab, mental health facilities, and elderly homes to bring them mindfulness practices to help deal with their situation. 21:00 – In schools HLF developed an alternative suspension program called the “Mindful Moment”. A room where kids are sent to calm down and reflect on their actions. They practice breath-work, stretch, and are given time to meditate and reflect. They come out of the room calm and ready to work. 28:00 – Sharon asks the brothers about the trauma that they are helping others overcome. The topic of undiagnosed PTSD in their community is discussed. How they learned to address the trauma affecting their students. Their own experiences on the streets and witnessing the hardship of others. 37:30 – How does love figure into changing things in such harsh circumstances? Atman and Ali return home in the heart of the Baltimore riots and lead their neighbors in meditation and rally them through the clean up effort. Reminding everyone that spreading the love and compassion can make the difference. 49:30 – Sharon turns the floor over to her audience who ask about HLF’s relationship with local churches, spreading HLF throughout the country, maintaining a personal practice, and more 1:17:00 – Atman leads a two minute guided meditation. This breathing meditation is a favorite of his kids because it gives them enough space to to relax, but enough guidance to keep their minds from wandering. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 39 – Buddha with a Smartphone with Ethan Nichtern Aug 08, 2016

In this episode, Sharon sits down with author and Buddhist teacher, Ethan Nichtern. Together they discuss with their live audience, life with a smartphone and how technology affects our spiritual development. Ethan highlights the use of technology as an escape mechanism and reminds us to be aware of when and why that is happening. Explaining our ability to turn the potential downfalls of technology into a weapon for positive change. How do we negotiate the extra layer of complexity that technology adds to our lives? Do the comforts it provides pull us too far out of the moment? ” To not have some way of working with one’s own mind, with seven billion people and technology and the ways messages can spread, feels more and more disrespectful. . . If we are going to have a device and we are going to connect to people, we need to know how to use that device.” Show Notes: :50 – Sharon starts the hour by briefly discussing the concept of balance in our body and our practice and how it affects all things and dives right into a guided meditation. 7:40 – The crowd is asked to share about their relationship to technology. A few share about their smartphone addictions, the need to look at Facebook constantly, and the irritation that arises from constant notifications, and alerts we receive. Sharon gives some insight and shares a confession of her own on her relationship with her smartphone and technology. 16:35 – Guest, Ethan Nichtern, speaks of both the ancientness of Buddhism and it’s modernity. The abuse of technology is discussed in the context of the Buddhist precepts. “Be curious about how you escape” 22:15 – How can we reverse the negative potential of technology into a tool for good? “A weapon in the hands of a master can be a force for good. It can become a way to slice through confusion.” 31:45 – Ethan discusses the idea of co-emergence. How the mind determines whether something comes as a positive or negative based on our perspective. 34:18 – What are the signals within ourselves that we miss when we use technology against our best interest. 42:00 – In the age of mindfulness and meditation in vogue, Ethan explains that part of the practice is not transcending discomfort but sitting with it. He reminds us that these discomforts are part of our growth and development. 53:50 – Thoughts on how the connection with others can bring us into the present moment and away from our distractions. For more from, Ethan, check out his website See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 38 – Metta, Concentration and Balance Jul 20, 2016

We are reminded that when we are seeking balance, to practice meditation is to make a home of the deeper places that we have touched in our encounters with joy and sorrow. Loving Kindness is fueled by the truth, and therefore has the power to change our lives for the better. To train in Metta is to experiment in your relationship and reaction to all that you experience, with the understanding that everyone you see is as hopeful and deserving of the kindness and love that are our birthright. Concentration is the act of letting go of everything that is not, and is enhanced through the quality and consistency of the phrases used. A healthy balance of calm focus and creative energy help to bring this practice to life See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 37 – Questions On Loving Kindness Jun 20, 2016

Pulling from her insight and wealth of experience in the art of mindfulness, Sharon responds to some of the questions and concerns that often arise when one delves into the practice of Loving Kindness meditation. This particular practice is unique in its more active approach to offering kindness to ourselves and others, and can be confusing during initial integration. Topics discussed include appropriate phrases, understanding the right effort involved relative to other forms of practice, aversion to sympathetic joy, incorporating family into Loving Kindness, and acknowledging and working with the roots of difficulty within practice. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 36 – Congressman Tim Ryan at Mindful Life Conference May 17, 2016

Sharon and Congressman Tim Ryan discuss voting and mindfulness in politics and the role of mindfulness in schools. Recorded at the 2016 Mindful Life Conference. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 35 – The Path Apr 14, 2016

What does it mean to be born into this human form, with an ever-changing body and mind subjected to forces seemingly out of our control? How can we possibly feel at home in our own lives, amidst the inevitable torrent of change? Sharon discusses this context within which we practice, highlighting the Buddha’s teachings as the compass used in seeking direction. We are all capable of developing the consciousness necessary to ask these questions, and to know the answers for ourselves through the power of our own awareness. To have a personal and intimate sense of the Truth is as much our birthright as our potential. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 34 – Taking Refuge Mar 15, 2016

A welcome explanation of what it truly means to seek refuge in the Buddha, the Dharma, and the Sangha. Likening refuge to the Buddhist concept of ‘Bright Faith’, Sharon describes the power of possibility in keeping our spirits alive and moving. When our sense of limitation shifts from an absolute truth to a simple mental construct, we begin to see the light beneath the door. In revolutionizing our relationship to ourselves we affirm our own ability to bring faith, hope, and understanding to any situation. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 33 – Three Skills of Meditation Feb 01, 2016

Sharon offers an overview of the context in which we practice, providing insight and instruction for some of the basic tenements of meditation. This skills training can bring steadfast and sustainable concentration to the mind, promoting balance and ease as we move through the world. The goal is not to escape certain thoughts or to generate positive feelings, but rather to cultivate the conditions necessary for transformation within your own life. Through repeated efforts we begin to uncover a deep and abiding sense of our own true nature. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 32 – Rapture Jan 11, 2016

Piti is the Pali word for rapture, defined as an enthusiasm or sense of zeal that is often characterized by feelings of happiness, delight, and satisfaction. When developed, this quality pervades both the body and the mind with the energy of exhilaration. Sharon outlines the various levels of rapture and offers both methods and inspiration for its cultivation. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 31 – Sympathetic Joy Pt. 2 Dec 14, 2015

Sharon discusses some of the more common obstacles to sympathetic joy and offers methods that promote both the practice and sustainability of this quality. Learning to let go of our judgments and allowing others to live as they choose is often a crucial factor in shifting our perspective. Recognizing the line of separation created through the restless state of comparison will also serve to loosen the boundaries that we build. Through generosity we begin to see the happiness of others as a continuum of our own. Sympathetic joy is boundless in nature, and we alone are responsible for drawing the lines of its potential. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 30 – Sympathetic Joy Pt. 1 Nov 30, 2015

Sharon explains the specific form of joy that comes from taking genuine delight in the happiness of others. Engaging in this practice challenges our deepest assumptions of who we are and what it means to be truly content. Releasing ourselves from the perceived sense of battle or competition with others can bring profound liberation to the mind and heart. In allowing and encouraging the happiness of others we naturally and dramatically increase the likelihood of experiencing authentic joy in our own lives. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 29 – Equanimity and Faith Nov 16, 2015

Sharon describes the spacious realm of equanimity and its role in cultivating and preserving an abiding sense of faith. When we can maintain a genuine presence with whatever comes our way, we open ourselves to the boundless compassion that stems from the deep knowing that we are a part of the larger fabric of the universe in which we exist. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 28 – Training Attention: Metta Oct 19, 2015

Identifying and acknowledging our habitual thought patterns is the first step in developing a greater sense of awareness regarding our moment-to-moment existence. The meditative process is rooted in this recognition and subsequent experimentation with the methods that best align with where we are right now. We are asked to step out of the race for acquisition in order to begin the journey of cultivation. Our capacity to love, to connect, to share, and to see can be obscured but is never destroyed. In practice we are invited to return, abide, and dwell in the flourishing of our potential. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 27 – Introduction to Metta Oct 05, 2015

“It is the truth that liberates, not your efforts to be free” - J. Krishnamurti Sharon helps us to appreciate the sense of clarity that naturally arises when our view is no longer distorted by our fears, biases, and judgments of the world around us. This truth is born of and sustained through the versatile wisdom that comes from the cultivation and subsequent embodiment of a genuine balance of the mind and heart. Meditation serves as a method of manifestation for the conditions necessary to promote and support this awakened state. Our capacity to open is innate and requires only that we uncover and nurture these qualities through our commitment to practice See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 26 – Going Home Sep 21, 2015

How can we be passionate while remaining at ease, moving forward in our investigation without losing our center? Sharon describes meditation as a means for learning how to sit in the heart of the paradoxes that we encounter on our path. We have to remain whole-hearted, to be daring in our efforts to explore that longing we feel toward something deeper. Right-effort is crucial in maintaining the balance and avoiding the strain and self-judgment that can often accompany such endeavors. Our aspiration is both the challenge and the inspiration that we need to shift our energy and identity to something much greater than the roles we play. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 25 – Compassion, Sympathetic Joy and Equanimity Aug 24, 2015

Sharon discusses some of the qualities that often accompany Metta, and explains the synergistic and supportive relationship they promote. When brought together these forces generate a sense of balance that is both genuine and sustainable. Equanimity is essential in understanding the potential for these qualities to become boundless in nature. We begin to open to suffering through compassion, and discover joy in the understanding of our shared experience. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 24 – Proximity (featuring Raghu Markus) Aug 23, 2015

Raghu Markus returns to the Metta Hour to discuss a recent blog from Sharon regarding the role of proximity in understanding the ubiquitous nature of our lives. There is a capacity within us to see ourselves in one another as we begin to explore the intrinsic vulnerability under which we operate. The power of compassion is highlighted as a means for avoiding demonization, and enacting an energetic and compassionate response to the suffering that we encounter. Our ideas about one another are just that, ideas, and the more we are willing to investigate our pretenses through genuine interaction the more we find they are often misleading. The secret to success is found in paying attention. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 23 – Practicing in the World Aug 10, 2015

Experiences come and go with a dreamlike flow that often leaves us wondering how we ever got so lost in the moment. The miracle of mindfulness comes through its ability to bring greater perspective to the full spectrum of emotions that will undoubtedly arise throughout our lives. Awareness has the power to provide refuge in every moment and we need only to remember this ever-present potential. Sharon reminds us that mindfulness can go anywhere and isn’t dependent upon circumstance See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 22 – The Cloud of Delusion Jul 27, 2015

Delusion clouds our judgment and prevents us from seeing things as they truly are. It often carries with it a sense of apprehension or uncertainty, which strips us of the energy required to look deeply at our lives. One of the greatest dangers is its ability to block empathy, which can be viewed as the root of caring. If we can’t open to our own suffering, then we become incapable of opening to the suffering of others. Sharon discusses the ways that we can both recognize and dismantle delusion in an effort to gain clarity and confidence in where we chose to put our faith. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 21 – Suffering as an Opening to Faith Jul 01, 2015

What is it that happens within certain individuals that allows an emergence from a place of suffering into a space of greater faith and trust in the world in which they navigate? This alchemical process seems to be born of an understanding and appreciation of the larger universe in which we exist. Perhaps this expansion of our very being provides a larger space in which to hold the suffering. We can’t always prevent painful experiences from occurring, but we can learn to be present with them, to merge with our suffering in a way that encourages balance and equanimity. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 20 – The Five Hindrances Jun 17, 2015

‘The mind is naturally radiant and pure. The mind is shining. It is because of visiting forces that we suffer’ - The Buddha Sharon identifies and thoroughly deconstructs some of the more common obstacles encountered in practice, emphasizing the non-local aspect of these intruding forces. The implications of this discovery, and continued remembrance through practice, help us to better understand the importance of knowing who we truly are. When we are at one with our true nature we no longer feel the pull toward identification with these frequent visitors. We can learn to skillfully acknowledge their presence and even invite them in, knowing and trusting that they are not to become permanent residents See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 19 – Greed, Hatred, and Delusion Jun 06, 2015

Sharon outlines a few of the more powerful conditioned forces that can often motivate and form the basis for our intentions. Thankfully, she also provides some methodology for the purification of these mental states, and offers practical advice for integrating these fresh perspectives into our everyday lives. Not surprisingly, the power of practice is highlighted as a means for overcoming our more self-centered relationships to the world around us. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 18 – Balance May 25, 2015

An exploration of the potential role of balance in bringing liberation from the tyranny of the form of practice, by looking beyond the various methods employed into the essence of our purpose in doing the work. All of our ‘skillful means’ are, in truth, toward some end, the discovery of which is the very balance we seek. The path itself is an unfolding of balance, where we create the conditions that allow us to be with absolutely anything. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 17 – Doubt May 12, 2015

Doubt is essentially a form of indecision, a crossroads at which we are hesitant to move in any specific direction. It can be truly seductive in its ability to habituate the mind, rendering us paralyzed to act in its presence. Sharon provides a revealing and inspiring dissection of this stagnant state, and explains the different ways that we can interpret and respond to the feelings that often accompany it. In putting our humility and patience into practice, we may find it preferable to discover the consequences for ourselves, rather than staying frozen in the fear of commitment. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 16 – Perspective Apr 30, 2015

There are so many events that occur completely unbeknownst to us throughout our day-to-day lives. Our understanding changes when we discover that the possibility exists to shift our perspective in a way that illuminates or clarifies our awareness. How and where we place our attention determines the nature of our own equanimity, and in retaining this sense of possibility, we have the power to choose an attitude of openness toward the overwhelming structure of our lives. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 15 – Three Visionary Statements of the Buddha Apr 20, 2015

“I teach one thing and one thing only, that is suffering and the end of suffering’- Buddha. Sharon analyzes a few of the great sage’s profound statements in an effort to illuminate the practical truth therein. Whether interpreted through text, or experienced in our actual lives, an accurate translation naturally leads to an appropriate response. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 14 – Buddhist Personality Type and the Wisdom of Trust Apr 08, 2015

Sharon is joined by MPN'ers Raghu Markus and Noah Lampert. Topics of discussion include anger, buddhist personality types and the wisdom of trust. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 13 – Real Happiness at Work Apr 02, 2015

What does real happiness actually feel like, and how can we embody the essence with clarity and compassion? Sharon provides a detailed exploration of this perceived problem and offers insight into the creation of a deeper and more sustainable sense of happiness. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 12 – Concentration & Insight Mar 20, 2015

We often experience ourselves as a fragmented and scattered assimilation of thoughts and emotions. How can we gather this fractured energy and return to our natural state of mindful awareness? In this lecture Sharon provides a thorough breakdown of the parallels and often-subtle distinctions between concentration and mindfulness. We learn to practice mindfulness as a platform for insight into the heart of experience. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 11 – Open Your Heart In Paradise Q&A Mar 07, 2015

Sharon responds to a variety of questions at the 2010 Open Your Heart in Paradise retreat. Topics discussed include the necessity and desire for a spiritual teacher, merging loving kindness with forgiveness, and the struggles that can accompany even long-term meditation practice See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 10 – Mindful Millennials Feb 23, 2015

Sharon Salzberg and Jared Levy join Raghu Markus for a discussion about the current spiritual landscape, and some of the more encouraging contrasts from their earlier days in practice. The group also comments on the power of purpose in creating our intentions, and the different approaches we can take in aligning our aspirations with our actions. The episode concludes with a fantastic meditation led by Sharon. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 9 – It's All About Relationship Feb 07, 2015

Sharon details her origin story in relation to mindfulness practice and describes the different approaches we can take in integrating meditation into our lives. The core teaching begins with the recognition that we have the potential to change our relationships with ourselves, and the world around us. Questions from the audience revolve around the confusion and difficulty that often arise in experimenting with mindfulness techniques. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 8 – Love is Space Jan 05, 2015

‘Develop a mind so filled with love that it resembles space’. Sharon uses this quote, from the Buddha, to emphasize the value in creating a vast and loving space from which we can operate. This cultivation can come in the form of expanded awareness, or from the clearing and cleansing of the present environment. When we unclutter the heart, we are reminded to stay true to our deepest intentions See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 7 – Aspirations Dec 22, 2014

What is it that we are really looking for from our lives, and do we have the ability to approach these aspirations with genuine confidence? In meditation, we get to redefine happiness, and look critically at our perceived fears and short comings. We use our sharpened awareness to cut through the layers of constriction that often surround our perception, and uncover a profoundly different sense of who we truly are. We have the power in changing our relationship to ourselves and our environment See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 6 – Foundations of Forgiveness Dec 04, 2014

Through Loving Kindness we sense our deep connection to the world around us. From that awareness arises compassion, which recognizes suffering, on all levels, and responds accordingly. Loving kindness doesn't seek to label or define the qualities or emotions that it addresses. It simply comes as an offering, in the form of forgiveness. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 5 – The Eightfold Path Nov 18, 2014

Sharon is joined by her longtime friend, and fellow MindPod patron, Raghu Markus, for a thoughtful and thorough discussion of the principles involved in the Buddhist teaching of the Eightfold Path, as well as how we can apply its core sentiments to our modern landscape. The Path begins with the basic recognition of our seamless connection to the world around us, and an evolving determination to avoid actions that we know will result in suffering. We discover our affinity toward intuitive action, and learn to incorporate that connection in all aspects of our lives. Episode Outline: - Right Understanding - The cause/effect relationship - Right Thought (Right Intention) - Right Speech - What are we saying, and how are we saying it? - Right Livelihood - Kindness is key - Right Action - Actively promoting harmony - Right Concentration - Stabilizing our intentions - Right Effort - Doing the necessary work (without strain or judgment) - Right Mindfulness - Unbiased perception See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 4 – The Brahma Viharas Oct 28, 2014

In this talk, from the 2010 Open Your Heart in Paradise retreat, Sharon discusses the four virtues, known within the Buddhist tradition as the Brahma Viharas, as well as the meditation practices designed to cultivate them. These qualities, of loving-kindness, compassion, empathetic joy and equanimity, are said to form our, ‘best home’, and serve as a simple but powerful guideline with which we can practice. The qualities are outlined in detail, with a particular emphasis on loving-kindness. Sharon leads a guided meditation to close the talk. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 3 – Faith and Loving Kindness Oct 01, 2014

Within Buddhism, Faith is not held as a commodity, but is actually experienced as a journey that we embark upon. It becomes necessary to explore and investigate the insight surrounding this extraordinary sense of presence and connectedness. There is a natural evolution that occurs which involves a personal validation of, and eventual merging with, the process itself. We learn to abide in and flow with Faith, no longer seeing it as separate from ourselves. The practice of loving kindness is a powerful method for cultivating this environment of discovery. When we train our attention to be inclusive toward all of life’s happenings, we quickly see the interconnected nature of our lives, and our limited perspective shifts to encompass the greater whole. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 2 – Meditation Sep 29, 2014

Taken from the 2010 Open Your Heart in Paradise retreat, Sharon relates the act of meditation to an alchemical process in which we convert the conceptual into the felt presence of direct experience. The array of what we might encounter in meditation is broad, but we welcome it all. Meditation is a skills training in learning to gather energy. Our attention is brought into focus and we begin to connect the fragments of our lives. When we tap into our ‘inner abundance’, our experience changes and we naturally settle into a more compassionate state of awareness. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep. 1 – The Buddha Within Sep 23, 2014

In this talk, Sharon touches on the concept of the Buddha as a human being, who had real questions, much like our own. What he discovered was found through the power of his own awareness, and through his teachings we too can uncover our own innate compassion. Retreat provides a rare opportunity to break from the fragmented nature of day-to-day, and allows us to settle back into the truths of our own lives. Through the process of concentration we begin to piece together the energy required for self-actualizing our own capacity toward freedom. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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