Metta Hour with Sharon Salzberg - Be Here Now Network

Latest Episodes:

Ep. 266 – Anxiety Series: Amishi Jha Jun 24, 2025

Show notes

For episode 266, Amishi Jha returns to the Metta Hour for our ongoing Anxiety Series.

In this series, Sharon is speaking with Mental Health experts, providers and different researchers for tools to work with anxiety in increasingly challenging times. This is the sixth episode in the series.

Amishi is Director of Contemplative Neuroscience and Professor of Psychology at the University of Miami. She studies the brain’s attention system and the effects of mindfulness training on resilience and performance in high-demand professions, including the military, emergency services, and medicine. Her research has been supported by the Dept. of Defense and featured by TED, NATO, the World Economic Forum, The New York Times, and NPR. She led the first large-scale study of mindfulness training with active-duty service members. She is the author of the national bestseller Peak Mind and creator of the Pushups for the Mind app.

In this episode, Amishi and Sharon speak about:

• Mindfulness in mental health

• Cognitive resilience

• Eustress and how it serves us

• Mismatch between capacity and challenge

• Attention as resilience

• Flashlight attention for clarification & focus

• Floodlight attention for situation awareness

• Executive Functioning

• How to begin attention training

• Myths about stress and anxiety

• The participatory nature of the brain

• The attentional decline of burnout

• Compassion Fatigue

• Cognitive versus emotional empathy

• Amishi’s new app, Pushups for the Mind

• The minimum effective dose of meditation

To learn more about Amishi’s work, you can visit her website right here and download her new app right here. Please note that the Pushups for the Mind app is free for all U.S. active service military members.

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Ep. 265 – Shannon Watts Jun 11, 2025

Show notes

For episode 265, Sharon speaks with and activist and author, Shanon Watts about her new book, Fired Up.

Shannon is the founder of Moms Demand Action, the largest grassroots group fighting gun violence in the U.S. Known as the ‘summoner of women’s audacity,’ she has been named one of TIME’s 100 Most Influential People, a Forbes 50 over 50 Changemaker, and a Glamour Woman of the Year. Shannon is also an active board member of Emerge America, one of the nation’s leading organizations for recruiting and training women to run for office. Helping to redefine what’s possible when audacious women unite to drive change, she writes regularly about culture, politics and women’s issues for her Substack, Playing with Fire, and outlets like The Washington Post, Elle, Time, The 19th. Her new book, Fired Up: How to Turn Your Spark Into a Flame and Come Alive at Any Age, is coming out on June 17th, 2025.To learn more about Shannon’s work, or get a copy of Fired Up you can visit her website here.

In this conversation, Shannon and Sharon speak about:

The impetus for Shannon’s book
How to live a life on fire
Shannon’s personal story
Marrying our abilities, values & desires
Being burned up by our anger
Survivors of gun violence
What holds us back
Sharon’s fear of public speaking
Thefirestarter triangle
How we find our desires & aspirations
Sharon and Sharon’s top values
Living with a sense of what you care about
How do we sustain our fire?
Community Building
Firestarter University

Shannon closes the conversation with a short reading from her book, Fired Up.

Join Sharon for her new online course, Intro to Meditation, starting June 21st. With meditation becoming increasingly popular, it can be hard to know where to begin. This four-day introductory course is designed to teach you the fundamentals of meditation. This course is ideal for beginners who want to establish a practice, as well as experienced students seeking a refresher course. Learn more: Intro to Meditation

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Ep. 264 – Anxiety Series: Soren Gordhamer May 27, 2025

Show notes

For episode 264, Soren Gordhamer returns to the Metta Hour for our ongoing Anxiety Series.

Soren Gordhamer is the founder and host of Wisdom 2.0, the premier conference exploring living with greater mindfulness, wisdom, and compassion in the modern age. He is also a Co-Founder and General Partner of Wisdom Ventures, along with Jack Kornfield and Yung Pueblo, which invests in companies creating a more just and compassionate world. Soren is also the founder of the Lineage Project in NYC, and also spent a year on the Global Walk for a Livable World, a three-and-a-half world walk. He and Jon Kabat-Zinn also co-hosted the Mitigation Retreat, which was a free 3-month course held every weekday offering meditations and teachings during Covid.

Soren is the author of numerous books. His latest, The Essential: Discovering What Really Matters in an Age of Distraction, was released in May of 2025.

In this episode, Sharon and Soren speak about:

The context for cultural anxiety
The development of social media
Becoming aware of our stories
Do we need a new narrative?
Redefining our worth
Revamping our North Star
Harnessing all our energies
Dismantling our armor
How shame drives mental health
The point of vulnerability
Dalai Lama meeting formerly incarcerated
Living from a place of lack
Ram Dass’ somebody-ness
Soren walking the world
The role information plays in anxiety

Soren closes the conversation with a guided meditation. To get a copy of Soren’s new book, The Essential, visit his website right here.

Listen to Soren’s first appearance on the Metta House from 2020 right here.

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Ep. 263 – Anxiety Series: Richie Davidson May 13, 2025

Show notes

For episode 263 of the Metta Hour, we are continuing our Anxiety Series with a re-release of a conversation with Dr. Richie J. Davidson, PhD, that originally aired in 2023.

In this series, Sharon is speaking with Mental Health experts, providers, and different researchers for tools to work with anxiety in increasingly challenging times. This is the fourth episode in the series. Richie Davidson 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.

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

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.

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Ep. 262 – Anxiety Series: Scott Barry Kaufman Apr 15, 2025

Show notes

For episode 262, Sharon speaks with Scott Barry Kaufman as part of the Metta Hour Anxiety Series.

In this series, Sharon is speaking with Mental Health experts, providers and researchers for tools to work with anxiety in increasingly challenging times.

Dr. Scott Barry Kaufman, Ph.D., is a cognitive scientist and humanistic psychologist exploring the depths of human potential. He is founder of the Center for Human Potential and founder of Self-Actualization Coaching. Scott is the author of eleven books, including Rise Above, his forthcoming book set for release in 2025. Scott is also host of The Psychology Podcast— which has received over 30 million downloads.

In this conversation, Sharon and Scott speak about:

• Having growth motivation

• Shifting the narrative of anxiety

• Scott’s childhood experiences

• Curiosity versus grit

• How to shift out of fear

• Creating space around anxiety

• Welcoming our beautiful monsters

• Broadening the Window of Tolerance

• Experiencing a sense of bothness

• Scott’s new book, Rise Above

• Victim versus empowerment mindset

• Learned Hopefulness

• Finding the light within

• Pros and cons of sensitivity

• The blessings of gratitude and awe

The episode closes with Scott leading a Tonglen practice.

You can learn more about Scott’s work right here and check out his new book, Rise Above, right here.

Check out the first two episodes in the Anxiety Podcast Series with Dr. Jud Brewer right here and Dr. Jenny Taitz right here.

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Ep. 261 – Anxiety Series: Jenny Taitz Apr 01, 2025

Show notes

For episode 261, Dr. Jenny Taitz returns to the Metta Hour for our Anxiety Series.

Jenny is a clinical psychologist and an assistant clinical professor in psychiatry at the University of California, Los Angeles. She 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.

Join Sharon for a free live conversation and interactive Q&A exploring the power of real connection—with ourselves, each other, and the world around us. Throughout the discussion, Sharon, Jackie Dobrinska, and Raghu Markus will weave in the wisdom of Ram Dass, reflecting on how intimacy can be a profound path to awakening. Join this free live call on April 7th: Click Here To Learn More

In this episode, Sharon and Jenny discuss:

Jenny’s approach to anxiety
Emotions are contagious
The superpower of emotional regulation
Cultivating an inner life
Three-point check-in
How to break-up with overthinking
Getting grounding
Cognitive diffusion
Naming your inner critic
Sitting with uncertainty
Building a hope kit
Box-breathing
Lovingkindness
Doing good deeds
Examining assumptions
Surfing emotional urges

Sharon closes with a hypothetical situation about anxiety which Jenny advises on. You can learn more about Jenny’s work and get a copy of her book, Stress Resets, on her website.

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Ep. 260 – Anxiety Series: Dr. Jud Brewer Mar 18, 2025

Show notes

For episode 260, we are launching a new Anxiety Series on the Metta Hour. Sharon is speaking with Mental Health experts, providers and researchers for tools to work with anxiety in increasingly challenging times. To launch the series, Sharon sits down with Dr. Jud Brewer MD, Ph.D.

Dr, Jud is a New York Times best-selling author and thought leader in the field of habit change and the “science of self-mastery,” who blends over 20 years of experience with mindfulness training and a career in scientific research. He is passionate about understanding how our brains work, and how to use that knowledge to help people make deep, permanent change in their lives — with the goal of reducing suffering in the world at large. Dr. Jud is the director of research and innovation at Brown University’s Mindfulness Center, where he also serves as an associate professor in Behavioral and Social Sciences at the School of Public Health and Psychiatry at the School of Medicine at Brown University, and a research affiliate at Massachusetts Institute of Technology.

In this episode, Sharon and Dr. Jud discuss:

The neuroscientific definition of anxiety
Fear of the future
How we simulate the future
The difference between planning and worrying
Anxious feeling versus thought
Qualifiers for mental health diagnoses
The research behind Mental Noting
The antidote to anxiety is curiosity
Exploring gratification to its end
How much does worrying help?
Thinking isn’t what changes behavior
We’re wired for happiness
Neuroscientists don’t talk about willpower
Internet myths about anxiety
Deprivation curiosity
How misinformation fuels anxiety
Collective anxiety
Default Mode Network
Five Finger Breathing
Noticing our “oh no” moments
Kindness and curiosity are best friends
The Unwinding Anxiety App

The conversation closes with a short guided curiosity practice. You can learn more about Dr. Jud’s work and get a copy of his book, Unwinding Anxiety, right here and learn more about his Mindshift Recovery App right here.

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Ep. 259 – The Force of Kindness Pt. 2 Mar 04, 2025

Show notes

For episode 259, we bring you the second half of a two-part series on the Force of Kindness.

Listen to the first part of this series released earlier in February of 2025 right here.

His Holiness the Dalai Lama has stated, “My true religion is kindness.” Although frequently denigrated in our culture as simplistic and weak, the quality of kindness has an inherent power to transform our worldview from one of fear and isolation to one rooted in clarity, courage and compassion in action. Kindness is the fuel that helps us truly “walk our talk” of love. Recording in December or 2024 by the Drepung Gomang Center for Engaging Compassion.

In this recording, Sharon teaches on:

The aspiration of kindness
Brahma Viharas as a basis for aspiration
Lovingkindness as Connection
Our Subway Car
Reflection on Interconnection
The definition of Compassion
Sympathetic Joy
Gratitude as the energizer
Equanimity as the secret ingredient
The eight vicissitudes
The episode closes with Sharon taking some questions from the audience

Join Sharon’s upcoming ten-day wisdom course exploring Equanimity starting March 5th. Learn more right here.

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Ep. 258 – The Force of Kindness Pt. 1 Feb 18, 2025

Show notes

For episode 258, we bring you the first half of a two-part series on the Force of Kindness.

In this recording, Sharon teaches on:

The conditioning we face
How our culture defines kindness
The compassionate witness
A ministry of presence
Kindness as a motivational state
The emergent properties of how we pay attention
Who do we pay attention to?
Practicing kindness for ourselves
Guided meditation on how we speak to ourselves
Punitive environments cannot sustain growth
How resilience is developed
Sayadaw U Pandita’s trick question

Stay tuned for the second part of this series coming in February of 2025. Join Sharon’s upcoming ten-day wisdom course exploring Equanimity starting March 5th. Learn more right here.

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Ep. 257 – Fireside Chat with Christina Feldman Jan 28, 2025

Show notes

For episode 257 we are continuing the Fireside Chat Series on the Metta Hour with guest Christina Feldman.

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 seventh episode in this series. Christina is of the generation of dharma teachers that began teaching in the west in 1975 after spending some years in Asia studying and practice in both the Mahayana and Theravadan traditions. She is a co-founder of Gaia House and served as a guiding teacher of IMS beginning in its early days. She teaches Buddhist psychology in several university settings in Europe, and she teaches both traditional retreats and study programs. Christina is the author of Boundless Heart: The Buddha’s Path of Kindness, Compassion, Joy, and Equanimity and co-author of Mindfulness: Ancient Wisdom Meets Modern Psychology, among other books. The conversation begins with a guided practice led by Christina.

In this conversation, Christina and Sharon discuss:

How Christina accidentally ended up in India
First encountering Tibetan refugees
Christina first learning meditation
Dharma as an immersive experience
Sharon’s first attempts to meditate
Different techniques in Christina’s early practice
Goenka’s impact on Sharon
Secular Mindfulness
Practice versus Path
Definitions of Dukkha
What Christina is teaching lately
Bodhi College
Sharon’s work with caregivers
Equanimity as embodied understanding
How Christina has developed as a teacher

The conversation segues to questions from the audience with a guided meditation from Christina. Sharon and Christina then take questions on specificity of intention, working with physical pain, emptiness as a practice, moving from knowing a truth to living a truth, and Christina’s yearly intentions.

You can learn more about Christina’s work right here. Learn more about IMS Online right here.

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