When circumstances are challenging, how do you react? Stephan Pende offers methods to help you to develop greater inner strength and openness to life by changing how you react to what happens around and to you. You learn how to develop a happier and relaxed mind through different meditations from the Tibetan Buddhist tradition and Mindfulness practices for daily life. .

Teachings in Malmö

Stephan Pende guides gentle meditations to open your heart and settle into the peace of the present moment

Guided Meditations

Since birth until today you are surrounded by the kindness and care of other people. In this Meditation you connect with that radiance of care so you can relax into the natural openness of your heart.

Connecting with the kindness around you

Gentle Breathing Meditation, helping you to connect with the natural peace of this moment. Allow yourself to find a place of rest by breathing in kindness towards yourself.

Compassionate Breathing

A guided meditation into the present moment for to be used in a busy life. Take a rest of 5 minutes and do nothing. Connect with the natural peace in your own heart.

Pause, Relax And Open - 5 Minutes of just being

In this meditation you are invited to connect with the warmth of a friendship and from there your are gently guided to a place of radical self-acceptance. From resting in the open heart sharing your love happens naturally and without effort.

May I be happy

The first step in the healing process of Trauma and Karma is to create a safe healing space. Recordings from a weekend about trauma-informed Dharma practice.

Karma and Trauma - Guided meditation into a safe place

Could you allow yourself to find a place of rest in the middle of your experience? Just being yourself is all what is needed to be content. Stephan Pende guides you in this short Meditation to a place of peace in the midst of a busy day. 

Just Being Yourself

The breath can be the resting point you return to during daily life. Stephan Pende guides a gentle breathing meditation which helps you to find a peaceful place in the midst of your experience. 

Resting In The Breath

Stephan Pende explores in this teaching the two basic levels of mind: the unconditioned and conditioned level. When we rest in unconditioned awareness, our dualistic fixations and with that our stressful thoughts are completely inactive.  There’s no attachment or aversion to anything that arises within our field of awareness and no attempt to prolong or escape what is happening. We discover a place of peace and wholeness which is always available to us.  Conditioned mind, on the other hand, is characterized by the presence of dualistic fixations – our likes and dislikes. Any sense of lack, judgment and dissatisfaction is a function of the conditioned mind.  

Two Levels Of Mind

According to the teaching of the Buddha we are like a wave on the ocean. A wave, forgetting, that she is part of the ocean. Identifying with this little part called our body, identifying with thoughts and memories, being fearful because we feel we are separated from the whole, separated from other people. It is my little „me‟ here, the most important person in the world, and then there is this „big outside‟, the other people and everything that happens, that is overwhelming and frightening. The wave forgets and misidentifies itself as this little thing coming out of the ocean  and is not in contact with a deeper reality, the vastness of the ocean.

Two Levels Of Mind 2

What you need to do is to neither reject nor indulge in your own emotional energy, but instead come to know it. Then you can transmute the energy of emotions into wisdom. You could gain the capacity to slow down, feel the energy in our body, drop the story line and let it pass trough your body and mind. Stephan Pende shares tools to transform anger into healthy, compassionate aggression. In that way your anger can become a contribution to inner and outer peace. 

Transforming Anger

We can suppress anger and aggression or act it out, either way making things worse for ourselves and others. Or we can practice patience: wait, experience the anger and investigate its nature.

Transforming Anger 2

Bodhichitta refers to a heart set on becoming a Buddha, a heart that has a firm determination: “I have to overcome all my limitations and realize all my potentials in order to be able to benefit everyone.” We are striving for enlightenment not just because it is the best and the highest, but in order to help everyone by attaining it. The starting point for this journey is with yourself, healing your own heart, discovering your own innate wholeness. Stephan Pende describes how misunderstanding the teachings on loving-kindness can lead to an increase of self-rejection. 

Opening Your Heart

Guided Standing Meditation followed by Self-inquiry. Recordings from a weekend in Sweden

Helgretreat Höör Sweden

Finding a place of Rest - Part 8 - Standing meditation

Spiritual bypassing is a tendency to use spiritual ideas and practices to sidestep or avoid facing unresolved emotional issues, psychological wounds, and unfinished developmental tasks.

Spiritual Bypassing - Part 1

Spiritual bypass or spiritual bypassing is a "tendency to use spiritual ideas and practices to sidestep or avoid facing unresolved emotional issues, psychological wounds, and unfinished developmental tasks

Spiritual Bypassing - Part 2

Uncovering the Light within by feeling your feelings. Recordings from a weekend retreat in Sweden.

Calling on the Light within - Part 1

Recordings from a weekend retreat in Sweden

Calling on the LIght within - Part 2 - Meditation

Recordings from a weekend retreat in Sweden.

Calling on the Light within - Part 3

Refuge Prayer Tibetan

A guided meditation following a traditional Sadhana of the Buddha of Compassion. 

Meditation On Chenrezig

Calling on the light within - Part 4

Allowing is effortless, but it takes effort to not allow this moment. For this moment is already present, already perfectly what it is. In the vastness of your own heart even resistance is allowed. 

Allowing this moment to be what it is

Calling upon the light within - Part 5

Calling upon the Light within - Part 6

Calling upon the light within - Part 7

Making death your friend to awake to your life. Contemplating death is a powerful pointer to what is really important. Celebrate your life by remembering death. 

Celebrating Life By Contemplating Death

So who are you? You are not objects out there, you are not feelings, you are not thoughts - you are effortlessly aware of all those, so you are not those. Who or what are you? 
You have feelings, but you are  not those feelings. Who are you?  But then people usually make a big mistake. They think that if they rest in the Witness, they are going to see something or feel something - something really neat and special. But you won't see anything. If you see something, that is just another object - another feeling, another thought, another sensation, another image. But those are all objects; those are what you are not. 


Awareness recognizing Awareness

It is painful to exclude a person from your heart. In this meditation you are invited to soften that pain and see a difficult person in a different way. It might change the way you relate to that person as well. 

Loving - Kindness With A Difficult Person

This guided meditation is an invitation for you to experience deep relaxation, to find peace in doing nothing. Just tune in to the incredible feeling of stillness within you.
Within the movements of your thoughts, there is a still point. A point that is completely still  and which has nothing to do with whatever is happening around you. Becoming aware of this  ever present peace is the ultimate medicine. 

Resting In Natural Peace

From birth, and throughout every moment of your life, being is a quiet background presence that’s always with you but that can go unnoticed until it’s directly pointed out. Take a few moments now to feel back through your life and notice how the feeling of being has always been with you. To realize that you are Being is freedom.

Wholeness through Just Being

A guided meditation with nature sounds which helps you to let go of anxiety and restlessness. Stephan Pende leads you into sleep through gentle instructions of letting be and letting go.

Falling Asleep Meditation with Nature Sounds

A guided meditation to help you gently move into a zone of peace and calm in preparation for sleep. Allow yourself to let go of the business of the day and find the silence within.

Guided Meditation to fall asleep with ocean waves

Self-Denigration is one of the biggest obstacles to bring forth Bodhicitta, the awakened heart. Stephan Pende shares methods to break through the trance of unworthiness and connect with your inner beauty and peace. The teachings and experience of Buddha-Nature are fundamental for us because we are coming from a culture of guilt and shame.

There Is Nothing Wrong With You

The panic that you are experiencing is not going to hurt you. Although it may feel like you are in danger because of this anxiety, and it is completely normal to feel that way.... you are not in danger. Anxiety will not harm you.

Emergency Meditation for panic/anxiety attack

Practicing Tonglen is a powerful way to connect with yourself and all of humanity. We all experience sadness and other "negative" emotions at different times, yet when we do, we often feel very alone in it. This practice reminds us that we're not alone when we are in pain. If we have the courage to break the habitual pattern of pushing away the pain, we can experience deep compassion for ourselves and all beings.

Befriending difficult emotions - Tonglen with yourself

We base our lives on seeking happiness and avoiding suffering, but the best thing we can do for ourselves — and for the planet — is to turn this whole way of thinking upside down. If we’re ready to try staying present with our pain, one of the greatest supports we could ever find is to cultivate the warmth and simplicity of bodhichitta. The word bodhichitta has many translations, but probably the most common one is “awakened heart.” The word refers to a longing to wake up from ignorance and delusion in order to help others do the same. - Pema Chodron

Transforming problems and increasing joy 1

A guided meditation into the present moment, connecting with the primordial peace of your own being. Just being here, now, in a place where you have everything you need. 

Resting in timeless presence

Guided Body-scan to gently slide into a deep relaxation, connecting with the natural peace of your mind. 

Compassionate Body-Scan

Instructions about connecting with nondual awareness while being in a public place. 

Connecting with nondual awareness in a public space

An invitation to slide into a place of fulfillment by letting the moment be just as it is. If you stop to struggle with reality there is peace.

Letting be and letting go

A guided meditation in which you connect with gratitude about the richness of this moment. If you are truly present, gratefulness is arising naturally.

Gratefulness

When we practice mindfulness meditation, many things arise in awareness. We typically turn our attention to each thing in turn - different thoughts, feelings, body sensations, states of mind. We often don’t turn our attention to that which is doing the observing, that which seems to be doing the thinking, that which is aware. This is what you are invited to do in this meditation - to actually seek, in a very practical way, who it is that is doing the seeking, who it is that is practicing. Of course, you say, I am seeking, I am practicing. But who is this I? Can you show it to me? When we turn to look for it, what do we find?

Self-Inquiry

In this Meditation you are invited to approach an area of emotional or physical discomfort and hold it softly. Trusting the healing and transformative power of mindful acceptance. A meditation for difficult moments!

Being with  emotional or physical discomfort

Stephan Wormland, MA in clinical psychology and trained in Gestalt therapy. He has studied and practiced meditation in multiple Buddhist traditions for over 30 years and spent altogether 5 years in meditation retreats. Stephan was a monk in the Tibetan tradition for 11 years and teaches meditation in Buddhist centers in Europe.

Natural Meditation podcast

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