Jen wraps up her partial series on the Brahma Viharas with Mudita, commonly translated as "sympathetic joy." With Mudita, we're asked to rejoice in the good fortune of others, admittedly not easy.

This is why Jen likes to think of Mudita as "delight," specifically delighting in joy itself whether it's originating from someone else or from within. But, when we are able to delight in other's happiness, it's further solidifies our connection and sense of interconnectedness, helping to ease the suffering of loneliness and isolation.

The meditation starts at 3:39. If your podcast player support chapter makers, you can skip ahead.

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Skillful Means Podcast offers these guided practices to help you deepen into your yoga and mindfulness journey.

We welcome your comments. Follow us on Facebook and Instagram, send us a note at feedback@skillfulmeanspodcast.com, or leave us a voicemail at https://www.speakpipe.com/skillfulmeanspodcast.

You can get in touch with Jen directly at https://www.sati.yoga where she offers yoga and mindfulness classes, workshops, trainings, and IFS coaching.

Have you ever caught yourself (or been caught by someone else) with your head buried in your smartphone while doing something mundane like brushing your teeth or walking through your home?

If so, you can probably relate to the lure of distraction when certain moments don't seem worth our full attention.

In this contemplation, Annie invites us to view these small, ordinary moments during the day as portals to mindfulness that may reveal a hidden treasure of simple awe that awaits our ordinary attention.

To skip the talk and go straight to the mediation, fast forward to 3:33 or use the chapter marker if your player supports them.

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Skillful Means Podcast offers these guided practices to help you deepen into your yoga and mindfulness journey.

We welcome your comments. Follow us on Facebook and Instagram, send us a note at feedback@skillfulmeanspodcast.com, or leave us a voicemail at https://www.speakpipe.com/skillfulmeanspodcast.

You can find Annie at https://www.sunandmoonstudio.com where she offers dharma talks and meditation on Wednesdays.

Continuing her mini-series on the Brahma Viharas, the Four Immeasurables, Jen shares the Tibetan practice of Tonglen. This training in compassion is an inner alchemy where the practitioner seeks to transmute the suffering of others.

Tonglen teaches us how to grow our hearts beyond the boundaries of those in our in-crowd. It invites us to embrace our common humanity as an extension of our own being.

This particular variation of Tonglen is inspired by a version by Roshi Joan Halifax.

To skip the talk and go straight to the mediation, fast forward to 4:18 or use the chapter marker if your player supports them.

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Skillful Means Podcast offers these guided practices to help you deepen into your yoga and mindfulness journey.

We welcome your comments. Follow us on Facebook and Instagram, send us a note at feedback@skillfulmeanspodcast.com, or leave us a voicemail at https://www.speakpipe.com/skillfulmeanspodcast.

You can get in touch with Jen directly at https://www.sati.yoga where she offers yoga and mindfulness classes, workshops, trainings, and IFS coaching.

It’s counterintuitive but essentially true: all phenomena itself is neutral, including people and events, and they have equal capacity to provoke suffering or ease alike – it all depends on how we meet the moment.

As we continues our series of practice this summer, Annie offers a contemplation on how we might work with discernment in shaping a skillful state of mind when facing difficult circumstances.

The meditation starts at 2:57. If your podcast app supports chapter markers, you can jump ahead.

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Skillful Means Podcast offers these guided practices to help you deepen into your yoga and mindfulness journey.

We welcome your comments. Follow us on Facebook and Instagram, send us a note at feedback@skillfulmeanspodcast.com, or leave us a voicemail at https://www.speakpipe.com/skillfulmeanspodcast.

You can find Annie at https://www.sunandmoonstudio.com where she offers dharma talks and meditation on Wednesdays.

Some of the most treasured and widely-practiced Buddhist Teachings are the Brahma Viharas (The Four Immeasurables). They also appear in Patanjali's Yoga Sutras as one of the many practices that settle mind.

Sometimes referred to as "The Four Faces of Love," these teachings help us to foreground love in all our encounters... with ourselves, loved ones, community members, and even people that we don't particularly like.

As part of our summer series of practices, Jen is going to share 3 of the four "Divine Abodes," starting with metta (loving-kindness). In this practice, we're training up the capacity to tap into our shared humanity and awaken goodwill towards others.

The meditation starts at 2:04. If your podcast app supports chapter markers, you can jump ahead.

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Skillful Means Podcast offers these guided practices to help you deepen into your yoga and mindfulness journey.

We welcome your comments. Follow us on Facebook and Instagram, send us a note at feedback@skillfulmeanspodcast.com, or leave us a voicemail at https://www.speakpipe.com/skillfulmeanspodcast.

You can get in touch with Jen directly at https://www.sati.yoga where she offers yoga and mindfulness classes, workshops, trainings, and IFS coaching.

The old Zen proverb that says “before enlightenment, chop wood, carry water. After enlightenment, chop wood, carry water” is a gentle reminder that chasing the ecstatic will ultimately let us down. Instead, if we can stay close to the ordinary matters of each moment, we may be much better positioned to experience luminous presence.

In this practice, Annie discusses the true meaning of mindfulness, and invites you to use your immediate surroundings as a platform for awakening to the moment.

The meditation start at 2:40. If your podcast app supports chapter markers, you can jump ahead.

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This summer, we here at Skillful Means Podcast are taking a hiatus from releasing discussion episodes. Travel plans being what they are, it was going to be a challenge to get together.

But we aren't leaving you hanging! Join us for bi-weekly practices that you can practice wherever you are. No props necessary.

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Skillful Means Podcast offers these guided practices to help you deepen into your yoga and mindfulness journey.

We welcome your comments. Follow us on Facebook and Instagram, send us a note at feedback@skillfulmeanspodcast.com, or leave us a voicemail at https://www.speakpipe.com/skillfulmeanspodcast.

You can find Annie at https://www.sunandmoonstudio.com where she offers dharma talks and meditation on Wednesdays.

In the last of our series on the less common practices of the First Foundation of Mindfulness (Mindfulness of the Body), Jen shares a practice of contemplating the four elements of the body: earth, water, fire, and air.

Because everything in the manifest world contains these elements, this practice helps us to embody interconnectedness. We're also encouraged to soften our sense of exceptionalism. We are, after all, just this.

The meditation starts at 3:00. If your podcast app supports chapter markers, you can jump right to it.

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Skillful Means Podcast offers these guided practices to help you deepen into your yoga and mindfulness journey.

We welcome your comments. Follow us on Facebook and Instagram, send us a note at feedback@skillfulmeanspodcast.com, or leave us a voicemail at https://www.speakpipe.com/skillfulmeanspodcast.

You can get in touch with Jen directly at https://www.sati.yoga where she offers yoga and mindfulness classes, workshops, trainings, and IFS coaching.

Could you imagine a yoga class without postures? In fact, millions of dedicated yoga practitioners don't practice asana at all.

In this episode, Annie and Jen discuss ways to engage with the teachings separate from asana, drawing on guidance from the "Bhagavad Gita" and their own experiences.

"Bhagavad Gita" quote mentioned in the episode:
Chapter 2 Verse 42-43
"There are ignorant people who speak flowery words and take delight in the letter of the law, saying that there is nothing else. Their hearts are full of selfish desires, Arjuna. Their idea of heaven is their own enjoyment, and the aim of all their activities is pleasure and power."

Summer Recommended Reading
Contemplating Reality, Andy Karr
Waking, Matthew Sandford
David Copperfield, Charles Dickens
Silo Series, Hugh Howey

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We love to hear from you! Reach out to us on Facebook and Instagram. We also welcome your messages at feedback@skillfulmeanspodcast.com or in our voicemail box on SpeakPipe.

You can get in touch with Jen through her website (http://www.sati.yoga).

Find Annie at Sun & Moon Yoga Studio (https://www.sunandmoonstudio.com) on Wednesday nights (in person or online) for meditation and dharma talks.