Let yourself think of someone you care about. Picture them, remember them, see them in your mind's eye or hold them in your heart. Imagine their happiest moment as a child. Then begin to wish them well: "May you be joyful. May you remember the child of spirit that was born in you. May your joy increase. May the causes for happiness and joy grow stronger in your life." Then imagine this person wishing the same for you.

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Joy (Mudita) Meditation - Jack Kornfield

Sense your heart, mind and body in a deeper way than you do when you're going about your day. As you explore this different dimension, you might notice there are all kinds of feelings beneath the surface. As you sit quietly, let yourself sense your connection with the earth, a grounding as if you have energetic roots that grow into the earth that are steady, deep and connected. Feel the whole energy field of the body with a loving awareness that has no judgment but is kind and curious.

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Steady Heart Meditation — Jack Kornfield

Direct mindful loving awareness to the mind. The mind secretes thoughts, stories and memories. You are the loving awareness that feels the stream of the mind, that knows it—all the busyness, hopes, and ideas. Listen now to the wisdom mind. It has a message for you. It has wisdom that you need just now. Now let the field of loving awareness open, so the heart knows you can listen to the world around you with tender care. By listening with a compassionate heart and a wisdom mind, your understanding can grow.

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Listening With The Heart Meditation — Jack Kornfield

Let the breath be natural. Let the heart be soft to receive whatever arises with compassion. Now with this embodied presence, begin to notice the play of your human experience—sensations, sounds, feelings and thoughts. Become the loving witness of it all.

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Calm, Clarity, Compassion Meditation — Jack Kornfield

If it’s helpful, you can whisper in the back of your mind “ease” or “calm,” as suggested by Thich Nhat Hanh. Try to meet each breath with lovingkindness and loving awareness. Wish calm and peace for yourself and beings everywhere, far and near. Rest in stillness and love.

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The Forgiving Heart Meditation — Jack Kornfield

Gently acknowledge any strong waves of thought or emotion that pull you away from the breath. Let them rise and fall, then return to breath. Become the mindful loving witness of each breath. 

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Mindful Loving Witness Meditation — Jack Kornfield

Release whatever wants to be let go of in this moment. Let yourself become loving awareness itself. Feel yourself relax with each breath. You can nourish, connect, and come to rest. As you feel the breath come and go, there will likely be a stream of thoughts. Bow to your thoughts and say to yourself, “I love it when they come, and I love it when they go.” You can rest here and now in the reality of the present.

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Nourish And Connect Meditation — Jack Kornfield

Reflect on the value of a peaceful heart. What is it like to have a peaceful heart among the worldly winds of praise and blame, gain and loss, pleasure and pain, joy and sorrow, fame and disrepute? These are the worldly winds that constantly change.

It's important to stop, take a pause, and feel that we are part of something so much greater than the individual life that we live. Our awareness is big enough to hold all of this, because we are awareness itself.


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This meditation was originally livestreamed by Spirit Rock on 3/28/22.

Open, Spacious Awareness Meditation - Jack Kornfield

The Return Of Joy - Jack Kornfield

Compassion is the tenderness of the heart when it encounters suffering. For the circle of compassion to flow it requires the care of those suffering around you but that circle must include one other being–yourself.

Heart Of Compassion Meditation - Jack Kornfield

If you find yourself in the midst of grief, anxiety, or frustration, you can respectfully acknowledge these feelings and then change the channel.  You can connect with a parallel universe of abundance, generosity and joy. They are here in the present. As you sit, hold your body with loving awareness and thank it for all that it has carried. Tell your body “You can relax, I’m OK now.” Next, hold your great heart with loving awareness and thank it for all it holds.  Let your body be at ease, your heart soften. The mind that has been so busy—thank it for trying to protect you. Invite your mind to relax. Say “I’m OK just now.” Envision a field of goodness—there are a billion acts of goodness happening in the world right now by parents, children, friends, teachers, nurses, doctors, artists, cooks, healers—so many of us tending one another with love.

Align Yourself with Goodness Meditation - Jack Kornfield

Jack Kornfield is an American Buddhist teacher. He is a founder of the Spirit Rock Meditation Center in Marin County, Calif., where he lives & teaches.

Joy (Mudita) Meditation - Jack Kornfield

Jack Kornfield

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