Heart Haven Meditations

Tess Callahan
  • 5.0 (10)
  • Spirituality
  • Updated Weekly

Weekly meditations to calm your mind, connect to your heart, and take refuge in love. These practices draw from neuroscience, wisdom traditions, and teachers such as Adyashanti, Tara Brach, Pema Chodron, Joe Dispenza, Andrew Holecek, Carl Jung, Byron Katie, Thomas Merton, and Jack Kornfield. Tess Callahan, Ed.M., MFA, is a certified Mindfulness Meditation teacher and author of the novels APRIL & OLIVER and DAWNLAND. Tess invites you to attune to your own creative powers through intimate inner listening. You can find her novel writing at: https://tesscallahan.com/. Heart Haven Meditations is also on YouTube. Relax and enjoy!See our sister podcast: Writers at the Well: Author Interviews with Tess Callahan: https://open.spotify.com/show/4GmIB2rgarR6eCA0CYSv2p?si=VPm7PpWHSS2760KUgXYdfgDISCLAIMER: Although meditation can nurture spiritual growth, deepen wisdom, and enhance wellbeing, it is not a substitute for professional psychological or medical healthcare or therapy.  We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to any of these recordings. You acknowledge that you use the information provided at your own risk. Do your own research. Do not drive or operate potentially dangerous equipment while listening. 

  1. 3d ago

    Reset and Rebalance: Alternate Nostril Breathing Guided Practice

    Alternate nostril breathing or Nadi Shodhana is breathing technique from yoga that promotes relaxation, clarity, and stress relief. It involves inhaling and exhaling through one nostril at a time, alternating sides, and can benefit the cardiovascular, respiratory, and nervous systems. It aids in lowering blood pressure, improving heart rate variability, enhancing lung function, and activating the parasympathetic nervous system. Mentally, it calms the mind, reduces anxiety, and improves focus. Spiritually, it balances the body's energy channels (nadis), promoting deep states of consciousness and transformation. Practiced correctly, it can lead to a calmer, clearer mind and better sleep. Sound mixing by the fabulous Eric Fischer. Support the show Host: Tess Callahan Substack: Writers at the Well Interview Podcast: Writers at the Well Meditations on Insight Timer Meditations on YouTube Tess's novels: https://tesscallahan.com/ Music (unless otherwise noted above): Christopher Lloyd Clark Audio Editing: Eric Fischer By tapping "like" and "follow" you help others find the show. Thank you for listening! DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening. The views expressed in this podcast may not be those of the host or the management.

    15 min

  2. May 28

    Savasana Deep Relaxation with Gentle Ocean Waves

    Though Savasana (or shavasana), the “Corpse Pose,” is a relaxation practice often used at the end of a yoga session, it can be done anytime to cultivate rest, rejuvenation, and wellbeing. It invites you to release tension, surrender to gravity, and allow the body-mind to come into a state of ease. Imitating a corpse helps you to release your grip on the impulse to alter or fix the present moment in any way. By symbolically surrendering to death, you relinquish worry and relax into stillness. Savasana fosters inner peace that can stay with you long after the practice is over. I learned this version from my yoga teacher, Tony Rivers, who was a student of B.K.S. Iyengar. My sound engineer Eric Fischer gets credit for the deeply relaxing soundscape. I hope you enjoy.  Support the show Host: Tess Callahan Substack: Writers at the Well Interview Podcast: Writers at the Well Meditations on Insight Timer Meditations on YouTube Tess's novels: https://tesscallahan.com/ Music (unless otherwise noted above): Christopher Lloyd Clark Audio Editing: Eric Fischer By tapping "like" and "follow" you help others find the show. Thank you for listening! DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening. The views expressed in this podcast may not be those of the host or the management.

    17 min

  3. May 19

    Andrew Holecek on Unleashing the Power of Darkness for Creativity, Healing and Transformation

    Dr. Andrew Holecek discusses Dark Retreat—a Tibetan Buddhist practice of spending extended periods in complete darkness—and its transformative effects on creativity, healing, and spiritual insight. Dark Retreat is “big medicine” not to be undertaken lightly. Like any retreat, its power relies on its integration. His new book on the subject is:  Total Eclipse of the Mind: Unleashing the Power of Darkness for Creativity, Healing, and Transformation Dr. Holecek is an interdisciplinary scholar-practitioner in Tibetan Buddhism and other nondual wisdom traditions. He is the Resident Contemplative Scholar at the Institute for Advanced Consciousness Studies, and a research consultant for the Cognitive Neuroscience Program at Northwestern University. His work involves studies on dream yoga and the practice of dark retreat. Dr. Holecek is a member of the American Academy of Sleep Medicine, the author of nine books, and a concert pianist. He has completed the Tibetan Buddhist three-year retreat and is a frequent subject in scientific studies on meditation and lucid dreaming. His work integrates ancient wisdom traditions with contemporary perspectives, aiming to help individuals navigate spiritual challenges and end-of-life experiences. He is currently writing a book on “gray” retreat—a more gradual approach to dark retreat. He holds degrees in classical music, biology, and a doctorate in dental surgery. You can find him at: https://www.andrewholecek.com/ Retreat Centers: Sky Cave / Oregon: https://www.skycaveretreats.com/ Dark Havens / Vermont: http://www.darkhavens.org/Chamma Ling / Colorado: https://chammaling.com/Menla / New York (coming soon): https://menla.org/Other Books by Holecek: Dreams of LightDream YogaLucid Dreaming WorkbookPreparing to DieI'm Mindful, Now What?Reverse MeditationThe Power and the PainMeditation in the iGeneration Support the show Host: Tess Callahan Substack: Writers at the Well Interview Podcast: Writers at the Well Meditations on Insight Timer Meditations on YouTube Tess's novels: https://tesscallahan.com/ Music (unless otherwise noted above): Christopher Lloyd Clark Audio Editing: Eric Fischer By tapping "like" and "follow" you help others find the show. Thank you for listening! DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening. The views expressed in this podcast may not be those of the host or the management.

    1h 32m

  4. Apr 14

    Food Blessing: A Gratitude For The Web Of Life

    What if every meal began with a moment of intimate connection? In this episode, I offer a short practice for thanking your food, a blessing that moves through the plants, water, sun, animals, and human hands that brought your meal to you. Simple enough to carry in your mind, deep enough to quietly change how you eat. May it nourish your soul! Music and sound mixing by Eric Fischer. Support the show Host: Tess Callahan Substack: Writers at the Well Interview Podcast: Writers at the Well Meditations on Insight Timer Meditations on YouTube Tess's novels: https://tesscallahan.com/ Music (unless otherwise noted above): Christopher Lloyd Clark Audio Editing: Eric Fischer By tapping "like" and "follow" you help others find the show. Thank you for listening! DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening. The views expressed in this podcast may not be those of the host or the management.

    7 min

  5. Mar 30

    One Love: A Meister Eckhart Inspired Meditation

    This brief meditation encourages you to find moments of connection to yourself and to Spirit throughout your day, no matter what challenges you’re facing. The act of pausing supplies the calm clarity we need to address our challenges wisely. Be attentive to portals to presence, and observe the observer within. The meditation concludes with a quote from the 12th century Christian mystic Meister Eckhart about the unity of love. I hope you enjoy. Support the show Host: Tess Callahan Substack: Writers at the Well Interview Podcast: Writers at the Well Meditations on Insight Timer Meditations on YouTube Tess's novels: https://tesscallahan.com/ Music (unless otherwise noted above): Christopher Lloyd Clark Audio Editing: Eric Fischer By tapping "like" and "follow" you help others find the show. Thank you for listening! DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening. The views expressed in this podcast may not be those of the host or the management.

    12 min

  6. Mar 24

    Oh Well, Whatever: A Prayer for Uncertain Times

    There’s a lot going on—in the world, in us. So how do we hold it all? This meditation grew out of a friend’s morning and evening prayer: “whatever” and “oh well.” Simple, honest, maybe even a little funny—but also surprisingly profound. Together we explore what it means to release ourselves into the present moment, to notice what’s well and good even amidst what’s broken, and to make our hearts big enough to hold it all. Includes a reading of Rumi’s “The Guest House" and the Serenity Prayer. I hope you enjoy. Thank you creative genius, Eric Fischer, for the inspiration. Support the show Host: Tess Callahan Substack: Writers at the Well Interview Podcast: Writers at the Well Meditations on Insight Timer Meditations on YouTube Tess's novels: https://tesscallahan.com/ Music (unless otherwise noted above): Christopher Lloyd Clark Audio Editing: Eric Fischer By tapping "like" and "follow" you help others find the show. Thank you for listening! DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening. The views expressed in this podcast may not be those of the host or the management.

    19 min

  7. Feb 5

    Deep Sleep Yoga Nidra: Held by the Sea (8 Hrs)

    Yoga Nidra relaxes your body into deep restorative sleep while your mind, like a night-blooming flower, opens to formless awareness. Over the course of these 8 hours, the guiding voice softens into ocean waves, yet remains barely audible to guide you back to sleep should you awaken during the night. Drawn partly from the teachings of Swami Jnaneshvara Bharati, this practice includes a complete body relaxation, 61-point exercise, and ascending breath practice. Yoga Nidra relaxes the body and mind, and unhooks the neuro-conditioning that keeps you stuck. Studies show regular practice alleviates stress, PTSD and improves wellbeing. I wish deep, restorative sleep.  Audio engineering and remixing: Eric Fischer Music: Christopher L Clarke Support the show Host: Tess Callahan Substack: Writers at the Well Interview Podcast: Writers at the Well Meditations on Insight Timer Meditations on YouTube Tess's novels: https://tesscallahan.com/ Music (unless otherwise noted above): Christopher Lloyd Clark Audio Editing: Eric Fischer By tapping "like" and "follow" you help others find the show. Thank you for listening! DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening. The views expressed in this podcast may not be those of the host or the management.

  8. Jan 27

    Author George Saunders on the Power of a Quiet Mind in Writing and in Life

    In this special episode of Heart Haven Meditations, Tess Callahan speaks with author George Saunders abou the intersection of meditation, writing, and his Buddhist practice. Drawing from his new novel Vigil, Saunders reflects on attention, revision as a form of meditation, and the challenge of inhabiting another person's consciousness with honesty and care. Saunders emphasizes the value of cultivating “a quiet mind” in writing and in life.  George Saunders is the author of thirteen books, including the novel Lincoln in the Bardo, which won the Man Booker Prize, and five collections of stories, including Tenth of December, which was a finalist for the National Book Award, and the recent collection Liberation Day. Saunders hosts the popular Story Club on Substack, which grew out of his book on the Russian short story, A Swim in a Pond in the Rain. In 2013, he was named one of the world’s 100 Most Influential People by Time. He teaches in the creative writing program at Syracuse University. Support the show Host: Tess Callahan Substack: Writers at the Well Interview Podcast: Writers at the Well Meditations on Insight Timer Meditations on YouTube Tess's novels: https://tesscallahan.com/ Music (unless otherwise noted above): Christopher Lloyd Clark Audio Editing: Eric Fischer By tapping "like" and "follow" you help others find the show. Thank you for listening! DISCLAIMER: Meditation is not a substitute for professional psychological or medical healthcare or therapy. We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to this recording. Use the material provided at your own risk. Do not drive or operate dangerous equipment while listening. The views expressed in this podcast may not be those of the host or the management.

    50 min
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Ratings & Reviews

5
out of 5
10 Ratings

About

Weekly meditations to calm your mind, connect to your heart, and take refuge in love. These practices draw from neuroscience, wisdom traditions, and teachers such as Adyashanti, Tara Brach, Pema Chodron, Joe Dispenza, Andrew Holecek, Carl Jung, Byron Katie, Thomas Merton, and Jack Kornfield. Tess Callahan, Ed.M., MFA, is a certified Mindfulness Meditation teacher and author of the novels APRIL & OLIVER and DAWNLAND. Tess invites you to attune to your own creative powers through intimate inner listening. You can find her novel writing at: https://tesscallahan.com/. Heart Haven Meditations is also on YouTube. Relax and enjoy!See our sister podcast: Writers at the Well: Author Interviews with Tess Callahan: https://open.spotify.com/show/4GmIB2rgarR6eCA0CYSv2p?si=VPm7PpWHSS2760KUgXYdfgDISCLAIMER: Although meditation can nurture spiritual growth, deepen wisdom, and enhance wellbeing, it is not a substitute for professional psychological or medical healthcare or therapy.  We do not accept any liability for any loss or damage incurred by you acting or not acting as a result of listening to any of these recordings. You acknowledge that you use the information provided at your own risk. Do your own research. Do not drive or operate potentially dangerous equipment while listening. 

Information

  • Creator
    Tess Callahan
  • Years Active
    2022 - 2026
  • Episodes
    126
  • Rating
    Explicit
  • Copyright
    © 2026 Heart Haven Meditations
  • Show Website
    Heart Haven Meditations

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