Metta Hour with Sharon Salzberg

Be Here Now Network
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  • BUDDHISM
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The Sharon Salzberg Metta Hour features Buddhist philosophy in a practical, common sense vernacular. Sharon’s natural wisdom, sense of humor and the ease with which she translates these teachings forge an intimate connection with the listener. From everyday experiences to pithy revelations, each podcast is a journey on the path of self-discovery. Sharon Salzberg is a meditation pioneer, world-renowned teacher, and New York Times bestselling author. She is one of the first to bring mindfulness and lovingkindness meditation to mainstream American culture over 45 years ago, inspiring generations of meditation teachers and wellness influencers. Sharon is co-founder of The Insight Meditation Society in Barre, MA, and the author of twelve books, including the New York Times bestseller, Real Happiness, now in its second edition, and her seminal work, Lovingkindness. Her forthcoming release, Real Life: The Journey from Isolation to Openness and Freedom, is set for release in April of 2023 from Flatiron Books. www.sharonsalzberg.com

  1. 4 DAYS AGO

    Ep. 273 – Kid's Series: Dr. Christopher Willard

    For episode 273, we are continuing a new series on the Metta Hour, centered on kids, in honor of Sharon’s first children’s book, Kind Karl, coming out on December 9th! Co-authored by Jason Gruhl, this illustrated picture book is for 4-8 year-olds and is a new children’s adaptation of Sharon’s beloved book Lovingkindness.  For this podcast series, Sharon speaks with educators, caregivers, and researchers about the ways meditation, mindfulness, and lovingkindness can impact children of all ages and the family systems that support them. For the second episode of the series, Sharon speaks with Dr. Christopher Willard. Chris is a clinical psychologist at Harvard Medical School and author of numerous publications for children and adults. An internationally sought-after speaker and mindfulness educator, his books include Growing Up Mindful, Raising Resilience, and Alphabreaths. In this conversation, Sharon and Chris speak about: The benefits of mindfulness in family systemsChris’s personal journey with mindfulnessHow mindfulness can be accessible for kids Emotional growth and connection at any age Simple at-home practices Modeling calm compassion How kids can emotionally regulate The benefits of meditation in schools Challenges of technology in family lifeHow self-compassion prevents burnoutNurturing empathy, presence and resilience The goal of presence, not perfectionThe episode closes with Chris leading guided practice. You can learn more about Chris’s work on his website, right here. To learn more about Sharon’s forthcoming children’s book, Kind Karl, and pre-order a copy with a special pre-order gift, you can visit Sharon’s website, right here. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    1h 17m

  2. 28 OCT

    Ep. 272 – Kid’s Series: Susan Kaiser Greenland

    For episode 272, we are launching a new series on the Metta Hour, centered on kids, in honor of Sharon’s first children’s book, Kind Karl, coming out on December 9th!  Co-authored by Jason Gruhl, this illustrated picture book is for 4-8 year-olds and is a new children’s adaptation of Sharon’s beloved book Lovingkindness. To learn more about Sharon’s forthcoming children’s book, Kind Karl, and pre-order a copy with a special pre-order gift, you can visit Sharon’s website, right here. For this podcast series, Sharon speaks with educators, caregivers, and researchers about the ways meditation, mindfulness, and lovingkindness can impact children of all ages and the family systems that support them.  For the first episode of the series, Sharon speaks with Susan Kaiser Greenland. Susan is a mindfulness educator and bestselling author, specializing in distilling global wisdom traditions and scientific research into straightforward everyday practices. In the early 2000s, she helped pioneer the introduction of secular mindfulness into classrooms through her Inner Kids model. After decades of working with children and adults and writing two widely translated books, Susan’s latest book, Real-World Enlightenment, was published in 2024 by Shambhala. In this conversation, Susan and Sharon speak about: Susan’s journey with meditationMeditation’s effect on Susan’s sonInspiration for writing The Mindful ChildVolunteering in schoolsCreating the Inner Kids programThe importance of storytellingThe playful approach for young agesThe positive effects of mindfulness in schoolsThe “Pink Bubble” compassion exerciseMindfulness for family dynamicsSusan’s UCLA research findingsSusan’s most recent book, Real World EnlightenmentThe episode closes with Susan leading guided practice. You can learn more about Susan’s work on her website, right here. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    55 min

  3. 14 OCT

    Ep. 271 – Henry Shukman

    For episode 271, Sharon sits down with poet, author and Zen master Henry Shukman.  After a spontaneous spiritual awakening at the age of 19, Henry embarked on a long journey of healing and deeper awakening through meditation. Since then, he has been leading a growing number of practitioners in Europe and the US. He is the Spiritual Director Emeritus of Mountain Cloud Zen Center in Santa Fe, New Mexico. Henry has also created the app, The Way, and is the author of several books, including his latest 2024 release, “Original Love.” This is Henry’s first appearance on the podcast. In this conversation, Sharon and Henry speak about: Henry’s challenges in early lifeDiscovering Zen teachingsHenry’s new book, Original LoveMindfulness, Support, Absorption, AwakeningOriginal Love versus Original SinMental health in spiritual practiceThe power of community and connectionHenry’s meditation app, The WayHow to microdose lovingkindnessThe episode closes with Henry leading a guided meditation. You can learn more about Henry’s books and teachings on his website right here. You can also learn about his app, The Way, right here. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    1h 3m

  4. 26 SEPT

    Ep. 270 – Lovingkindness in Difficult Circumstances Part 2

    For episode 270, we bring you the second of a two-part episode from the archives.  Recorded in the early 2010s in a visit to Asheville, North Carolina, Sharon is teaching on Lovingkindness in Difficult Circumstances.  In this teaching, Sharon speaks about: • Brief History of IMS • The word Lovingkindness  • the cultural baggage of “love” • The reality of interconnection • “Never throw anyone out of your heart” - NKB • Looking for the good • How to make a gratitude list • Sharon’s only joke • Making different choices Sharon then takes some questions from the audience on • Feeling the sorrow of the world • Balancing concentration in practice • How do we open despite our conditioning  • Learn to let go of grievances • The spaces between the breath You can listen to the first part of this teaching in Episode 269 of the Metta Hour, released on September 3, 2025 entitled Lovingkindness in Difficult Circumstances Part 1. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    49 min

  5. 2 SEPT

    Ep. 269 – Lovingkindness in Difficult Circumstances Part 1

    For episode 269, we bring you the first of a two-part episode from the archives.Recorded in the early 2010s in a visit to Asheville, North Carolina, Sharon is teaching on Lovingkindness in Difficult Circumstances.  In this teaching, Sharon speaks about: • Her travel adventure to North Carolina • Her first impressions of Asian philosophy  • Changing our relationship to joy & delight • Transforming our relationship to suffering • Awakening to the realm of neutral experiences • Sharon’s first time meditating • The three skills of  meditation  • Sharon’s mantra of “something will happen” • The deepening of concentration • Our tendency to project into the future • Mindfulness is not passive • The magic moment in meditation The episode closes with Sharon leading a guided meditation practice. Stay tuned for the second half of this teaching, which will be released in two weeks' time in Part 2 of Lovingkindness in Difficult Circumstances. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    52 min

  6. 23 JUL

    Ep. 268 – Anxiety Series: Emma Seppälä

    For episode 268, Emma Seppälä returns to the Metta Hour for our ongoing Anxiety Series. In this series, Sharon is speaking with Mental Health experts, providers and different researchers for tools to work with anxiety in increasingly challenging times. This is the eighth episode in the series. Emma Seppälä is a best-selling author, Yale lecturer, and international keynote speaker. She teaches executives at the Yale School of Management and is faculty director of the Yale School of Management’s Women’s Leadership Program. She is also the Science Director of Stanford University’s Center for Compassion and Altruism Research and Education. A psychologist and research scientist by training, Emma’s expertise is the science of happiness, emotional intelligence, and social connection. Her latest book, “Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos” came out in 2024. In this conversation, Emma and Sharon speak about: Mental Health study on university studentsHow self-compassion figures into wellbeingReflective Best-Self Exercise How the Dalai Lama made a mistakeSovereignty: awareness + courage + energySuppressing emotions makes them strongerEmma’s experience with an Eating DisorderWorking with difficult emotionsDifferent regulation techniquesBreathing techniques for regulationResearch on LovingkindnessBenefits of meditationHow intuition can help our anxietyEmma closes the conversation with a guided breathing practice. To learn more about Emma’s work and get a copy of “Sovereign” on her website right here. Learn about Emma’s 6-week course, the Science of Sovereignty right here. Check out the first episode in the Anxiety Podcast Series with Dr. Jud Brewer on Ep.260 of the Metta Hour Podcast. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    1h 3m

  7. 8 JUL

    Ep. 267 – Anxiety Series: Deb Dana

    For episode 267, Deb Dana makes her first appearance on the Metta Hour for our ongoing Anxiety Series. In this series, Sharon is speaking with Mental Health experts, providers and different researchers for tools to work with anxiety in increasingly challenging times. This is the seventh episode in the series. Deb Dana, LCSW, is a clinician, consultant, author, and international lecturer on polyvagal theory-informed work with trauma survivors and is the leading translator of this scientific work to the public and mental health professionals. A founding member of the Polyvagal Institute, Deb developed the signature Rhythm of Regulation® Clinical Training Series: The Science of Feeling Safe Enough To Fall in Love with Life and Take the Risks of Living. She is also the author of many books, her most recent 2025 release, Glimmers Journal: Reflect on the Small Moments That Bring You Joy, Safety, and Connection. In this conversation, Deb and Sharon speak about: Overview of Polyvagal TheoryHow Deb came to her workUnderstanding our nervous systemHow Polyvagal Theory impacts anxietyBeing with anxiety vs being hijacked by itThe spaciousness of Ventral RegulationSympathetic versus parasympatheticThe biological imperative of connectionHistory of co-regulation in PVTThe Autonomic LadderImpact of a clinician’s compassionTransmitting cues of safety to othersSavoring the practice of 30 secondsThe difference between inconvenience and dangerThe Rhythm of RegulationBreath as a regulatory toolGathering GlimmersBuilding the capacity to face suffering differentlyBreakdown of a glimmer practiceHaving a sensitivity to our traumaDeb closes the conversation with a guided practice on the Story of the Three States.  To learn more about Deb’s work, you can visit her website right here and checkout her latest books: the Glimmers Journal and the Nervous System Workbook. Check out the first episode in the Anxiety Podcast Series with Dr. Jud Brewer on Ep .260 of the Metta Hour Podcast See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    1h 5m

  8. 24 JUN

    Ep. 266 – Anxiety Series: Amishi Jha

    For episode 266, Amishi Jha returns to the Metta Hour for our ongoing Anxiety Series. In this series, Sharon is speaking with Mental Health experts, providers and different researchers for tools to work with anxiety in increasingly challenging times. This is the sixth episode in the series. Amishi is Director of Contemplative Neuroscience and Professor of Psychology at the University of Miami. She studies the brain’s attention system and the effects of mindfulness training on resilience and performance in high-demand professions, including the military, emergency services, and medicine. Her research has been supported by the Dept. of Defense and featured by TED, NATO, the World Economic Forum, The New York Times, and NPR. She led the first large-scale study of mindfulness training with active-duty service members. She is the author of the national bestseller Peak Mind and creator of the Pushups for the Mind app. In this episode, Amishi and Sharon speak about: • Mindfulness in mental health • Cognitive resilience • Eustress and how it serves us • Mismatch between capacity and challenge  • Attention as resilience • Flashlight attention for clarification & focus • Floodlight attention for situation awareness  • Executive Functioning • How to begin attention training • Myths about stress and anxiety • The participatory nature of the brain • The attentional decline of burnout • Compassion Fatigue • Cognitive versus emotional empathy • Amishi’s new app, Pushups for the Mind • The minimum effective dose of meditation  To learn more about Amishi’s work, you can visit her website right here and download her new app right here. Please note that the Pushups for the Mind app is free for all U.S. active service military members. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    1h 8m
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The Sharon Salzberg Metta Hour features Buddhist philosophy in a practical, common sense vernacular. Sharon’s natural wisdom, sense of humor and the ease with which she translates these teachings forge an intimate connection with the listener. From everyday experiences to pithy revelations, each podcast is a journey on the path of self-discovery. Sharon Salzberg is a meditation pioneer, world-renowned teacher, and New York Times bestselling author. She is one of the first to bring mindfulness and lovingkindness meditation to mainstream American culture over 45 years ago, inspiring generations of meditation teachers and wellness influencers. Sharon is co-founder of The Insight Meditation Society in Barre, MA, and the author of twelve books, including the New York Times bestseller, Real Happiness, now in its second edition, and her seminal work, Lovingkindness. Her forthcoming release, Real Life: The Journey from Isolation to Openness and Freedom, is set for release in April of 2023 from Flatiron Books. www.sharonsalzberg.com

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