Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music

In this guided body scan meditation, we explore a simple and nourishing pathway into presence—awakening awareness through the living sensations of the body.

Beginning with a gentle softening of the eyes, face and shoulders, we gradually move awareness through the hands, heart, belly, legs and feet, sensing the aliveness that is already here. As the meditation unfolds, we widen our attention to experience the whole body as a field of sensation, allowing the breath and this moment to be just as they are.

When the mind wanders, we practice simply relaxing back into presence—again and again choosing a relaxed, receptive attentiveness. We close by bringing kindness to our own being and allowing that care to widen outward toward all beings.

This meditation can support relaxation, embodied awareness, mindfulness, nervous system settling and a deeper sense of presence in daily life.

Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music

What if happiness is not something we need to create or strive for, but something we discover when we soften and let go?

In this guided meditation, we awaken through the body, inviting the energy of a smile into the eyes, heart, belly and whole field of awareness. As we relax habitual tension and release the effort to control our experience, we begin to sense the aliveness and openness that are already here.

The practice guides us to rest back into presence—meeting sensations, sounds and thoughts with a receptive awareness. Again and again, we discover that the pathway to happiness can be surprisingly simple: relaxing our grasping and allowing ourselves to be fully here.

This meditation is especially supportive for:

• Relaxation and stress relief
• Mindfulness and embodied presence
• Letting go of tension and over-efforting
• Cultivating happiness and inner peace
• Reconnecting with the aliveness of the present moment

Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music

How much joy do you experience in your life? Joy is part of our natural human capacity—along with the grief, fear, and sorrow that arise in response to the losses and suffering of our lives and our world. Yet habits of thought and feeling can cut us off from joy, even when it is available to us.

Opening to joy takes intention—and it can be cultivated. In this conversation with beloved teacher and Awakening Joy author James Baraz, we explore what joy really is, why it matters, what gets in the way, and the practices that help us become more available to it. We also look at finding joy in difficult times, and how joy can deepen our resilience, connection, and engagement with life.

For more information about James Baraz and is current programs, visit https://awakeningjoy.info

Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music

What becomes possible when we truly listen—to ourselves, to one another and to the life around us?

In part 2 of this two-part series, we'll continue to explore listening as a profound spiritual practice and a pathway to intimacy, compassion and healing. When we feel genuinely heard, our defenses can soften, our hearts can open and something that has been blocked begins to flow again.

Together, we'll look at what gets in the way of deep listening, along with practices for cultivating a more receptive presence: setting an intention for understanding and connection, listening inwardly to our own experience, and learning to listen to others with what Saint Benedict called the "ears of the heart."

Especially in a time of distraction and division, deep listening can become a radical expression of care. As we learn to quiet ourselves and listen beneath the words, we create the conditions for greater understanding, connection and healing—in our relationships and in our world

Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music

In this guided meditation, we cultivate an embodied sense of acceptance, kindness and care—learning to meet each moment with a friendly, allowing presence.

Beginning with the breath and a relaxed, awake awareness, we explore the felt sense of an inner smile, allowing its warmth to move through the face, heart, belly and whole body. This embodied friendliness becomes a way of making room for whatever is here, without pushing away our experience or holding on to it.

As thoughts, emotions or tension arise, the practice invites us to soften, open and return to a heart-space that can include it all. Rather than needing this moment—or ourselves—to be different, we discover the peace that comes from meeting life with acceptance and care.

As poet Dorothy Hunt writes, "Peace is this moment without judgment."

This meditation is especially supportive for cultivating mindfulness, self-compassion, loving-kindness (metta), emotional healing, inner peace and embodied presence.

Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music

What becomes possible when we truly listen—to ourselves, to one another and to the life around us?

In part 1 of this two-part series, we'll explore listening as a profound spiritual practice and a pathway to intimacy, compassion and healing. When we feel genuinely heard, our defenses can soften, our hearts can open and something that has been blocked begins to flow again.

Together, we'll look at what gets in the way of deep listening, along with practices for cultivating a more receptive presence: setting an intention for understanding and connection, listening inwardly to our own experience, and learning to listen to others with what Saint Benedict called the "ears of the heart."

Especially in a time of distraction and division, deep listening can become a radical expression of care. As we learn to quiet ourselves and listen beneath the words, we create the conditions for greater understanding, connection and healing—in our relationships and in our world.

In this talk, you will:

✨ Discover how deep listening can create greater intimacy, understanding, and connection
✨ Recognize the habits—distraction, fear, reactivity, and hidden agendas—that keep us from truly hearing one another
✨ Learn to listen inwardly with mindfulness and self-compassion so we can be more present with others
✨ Explore how listening with an open, undefended heart can bring healing to our relationships
✨ Practice cultivating a receptive presence that helps us listen more deeply to ourselves, each other, and our world

Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music

In this guided meditation, we turn attention inward and come into intimate presence with the life that is here. Beginning with the body, breath and sensations, we gradually open into the spacious awareness that holds all experience.

As we soften habitual tension and allow thoughts, emotions and sensations to arise and pass, we discover the tender wakefulness that is always here. Like waves held by the ocean, our changing experiences belong to awareness but do not define who we are.

As we close, we are invited to rest in that open, loving presence—and to remember that beneath the changing forms of our lives, awake awareness is our true home.

This meditation is especially supportive for:

✨ Relaxing physical and emotional tension
✨ Cultivating embodied mindfulness and presence
✨ Meeting difficult emotions with tenderness
✨ Resting in open awareness
✨ Remembering our shared belonging and essential nature

Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music