Like the waves of the ocean, the breath rises and falls. Bring loving awareness to the breath.

Shift your attention from the breath to all the sensations in your body. With mindful loving awareness, notice the whole field of sensations. If there are areas of pain or stiffness, bow to them and hold them with kindness. Hold them as you would a child who is going through a hard time. Notice how this kind loving awareness allows for the tension and knots to soften in their own way.

Now as an expression of gratitude, say thank you to your own body for caring so much, for holding so much as you move through the days and nights.  Tell your body, “I’m ok just now—you can relax. You can rest.” 

Now bring your attention to your heart that carries so much. Notice all that your heart has been holding: longings, fear, love, worry, frustration, excitement, sadness, appreciation, doubt, deep love. Say thank you to your heart for caring so much, for trying to help and protect you.  Tell your heart, “I’m ok just now—you can relax. You can rest.” Let your heart be at ease.

Now bring your attention to your mind that produces a stream of thoughts, images, pictures, plans, memories, ideas. Feel the energy of the mind, creative, sometimes obsessed, analyzing, exploring, opening. Say thank you for working so hard to take care of you, to protect you. Tell your mind, “I’m ok just now—you can relax. You can rest.”

Notice that you’re not your body, feelings, thoughts. You are the loving witness, you are consciousness itself. You are the loving awareness that acknowledges the body, heart and mind. Relax into loving awareness. You are the silent, vast witness to it all.

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Gratitude And Generosity 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

Let yourself be settled. Turn your attention to here and now, and the present experience. You can rest on the Earth with ease and trust in this moment. With this embodied presence, begin to notice the experiences here and now. There will be sensations of the body, sounds, emotions, feelings. A parade of images and thoughts will come and go. You can take your seat just where you are, in the midst of these rising and passing experiences. 

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This meditation was originally livestreamed by Spirit Rock on 5/16/22.

Here And Now Meditation — Jack Kornfield

Rest in the reality of the present with mindful, loving awareness. Sit like a Buddha, steady and kind, with heart open, gracious and wise in the midst of it all. You are the loving witness; you are the steady one.

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This meditation was originally livestreamed by Spirit Rock on 6/27/22.

Centering Meditation — Jack Kornfield

There’s no wrong way to do metta or lovingkindness. Sometimes the practice of cultivating lovingkindness is simply to radiate love without words. Sometimes it’s to begin by holding yourself with kindness.

Lovingkindness can be an antidote to anxiety and fear. We become more gracious with the difficulties of life as we open the heart.

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This meditation was originally livestreamed by Spirit Rock on 7/25/22.

Guided Lovingkindness Meditation — Jack Kornfield

Let your body be present and also relaxed. As you let go, feel how the Earth completely supports you. Let the heart be soft to receive whatever arises with compassion. Begin to notice how the body is breathing itself, exchanging air with the leaves of the trees around you and with the breath of every other living being on Earth—we share this atmosphere.


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This meditation was originally livestreamed by Spirit Rock on 8/22/22.

Tree Of Enlightenment Meditation — Jack Kornfield

With your eyes closed, sense yourself seated here in the reality of the present, just now—be here now, in this moment. Feel a connection to the ground beneath you—you're held to Mother Earth by gravity. Feel the steadiness, groundedness of taking this seat half way between Heaven and Earth, under your own tree of enlightenment. Let the heart be soft to receive whatever arises in the spirit of kindness and compassion.


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Visit https://www.jackkornfield.com​​ for meditations, articles & other materials.

This meditation was originally livestreamed by Spirit Rock on 9/12/22.

The Reality Of The Present Meditation—Jack Kornfield

Welcoming listeners into the gentle whisper of the breath, Jack helps us into a presence and ease beyond our anxieties, worries, and to-do lists.  From this place of deep relaxation, he invites us into an easy-come, easy-go mentality with our thoughts and emotions.

"Your breath is the Earth breathing herself through you." – Jack Kornfield

For more teachings like this, please subscribe to my YouTube channel.

This meditation was originally livestreamed by Spirit Rock on 12/19/22.

Breath of the Earth Meditation

Jack offers a flowing guided meditation helping us skillfully move past the thoughts, emotions, and images of the mind, and into a state of stillness, spacious loving awareness, and relaxed embodied presence.

"The invitation of meditation is to come into the present, to quiet the mind, to open the heart, to find an embodied presence and loving awareness." – Jack Kornfield

This meditation was originally live-streamed by Spirit Rock for the Monday Night Dharma Talk on 2/6/2023.

For more teachings like this, please subscribe to my YouTube channel.

Embodied Presence Meditation – Jack Kornfield

Jack shares a guided meditation focused around relaxing into the ocean of breath we find ourselves in when we open into the present moment.

“Notice how the body breathes itself in this ocean of air, feel it—the coolness of the nostrils, or the swirling-tingling in the back of the throat, or the rise and fall of the chest or belly.” – Jack Kornfield

“You become a connoisseur of breathing for this moment, attentive to this remarkable breathing in and out of the atmosphere, keeping you alive, exchanging with all.” – Jack Kornfield

This meditation was originally live-streamed by Spirit Rock for the Monday Night Dharma Talk on July 24, 2023

For more teachings like this, please subscribe to my YouTube channel and visit JackKornfield.com

Ocean of Air Meditation – Jack Kornfield

Sitting like a great tree, imagine you have roots that extend deep into the earth. Let calm and ease grow with each breath.

Quiet Mind, Peaceful Heart 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.

Tree Of Enlightenment Meditation — Jack Kornfield

Jack Kornfield

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