This talk addresses the question: How can we flow between all the different roles, hats, or identities that we place on ourselves every day, and that kind, wise, compassionate presence within us that is actually free of those often-limiting identities, or beliefs about who we think we “should” be? The answer involves using our meditation practice t…

Right before the Buddha’s enlightenment, a single memory from his childhood apparently not only led him to nirvana, but to the profound teachings of the Middle Way – the whole thing. Essentially, what he remembered was what contentment (or passaddhi) had felt like to him, at age 8. This talk explores how the Buddha was led to this understanding, al…

The Buddhist teachings are continually calling our attention to the truth of what is called annica, or impermanence, because essentially, it’s exactly what we tend to struggle with, in the form of both the fear of uncertainty, and the grief that comes with change. But instead of trying to avoid our fear and grief – which is our natural tendency - t…

As the Buddha’s teachings remind us over and over, even though it’s difficult, we never want to let another person’s anger, disrespect, or cruelty harden our own hearts. Instead, we want our meditation practice to serve as a kind of guard for our hearts - a strong shield that can protect us against the power that other people's disrespect can often…

While the Buddha assured us that it’s healthy to be aware of all our different intentions, he also suggested that once we’ve planted the seeds of our plans, our practice becomes surrendering to any determined outcome whatsoever – to truly let go, of all of it. This talk on Shoshin, or “Beginner’s Mind,” is aimed at helping us to let go more and mor…

When we practice what the Buddha called The Middle Way, we start to realize with more clarity that contentment resides at the center of our wanting and not wanting, our indulgence or deprivation. We learn that nothing is really happy or unhappy in and of itself - no person, thing, or situation, and that our joy or sorrow depends entirely on how we …

In order for us to practice well, we need to learn how to create and then dwell in a quality the Buddha called Noble Silence – something that is precious and multi-faceted, like a jewel, and not simply about being quiet. This talk explores all the many reasons why it’s necessary and essential for us, along with offering practices that can help us t…

In the Buddhist teachings, the practice of dana (or generosity) is considered the number one heart quality that we are urged to cultivate, in order to discover more joy, and less suffering in our lives. This new talk from Shell explores how we can use our mindfulness practice to become more kind and generous not only to others, but also to ourselve…

As the Buddha tells us, rejecting, avoiding, or pushing away the reality of the moment - which might be unpleasant - is one of the main ways that we create suffering (or dukkha) not only for ourselves, but also for others. In the Pali language, this quality of aversion is called dosa. And because it tends to cause so much unnecessary pain and stres…

Most of us tend to grapple with what is considered an ancient human torment: the challenge of trying to balance a need for self-care, along with a strong sense of feeling responsible for helping others, and the world in general – a particular push and pull that can often be so painful. Happily the Buddha was also aware of this struggle, 2600 years …

In the Buddhist teachings, the Buddha urged us to very consciously be on the lookout for harmful qualities he called “The Near Enemies,” – qualities that all “pretend” to be the heart-qualities of kindness, compassion, empathetic joy, and equanimity, or, The Divine Abodes, considered the highest, most beneficial emotions in the Buddhist teachings. …

The Buddha was once asked “what is the most important thing for us to practice?” And his answer was simple: patience (or khanti, in Pali). Happily, this vital quality is something we can learn to apply to absolutely everything we struggle with in our lives - every person, situation, and even ourselves - in order to become much more peaceful, self-c…

In the Buddhist teachings it is said that there are 8 different “winds” or conditions that we either hope for, or fear - all of which are constantly blowing into our lives, just like the wind. These 8 are the main things that we tend to preoccupy ourselves with, and consequently become stressed out about. In this talk, Shell explores how we can use…

Whenever we think of the word “home” we often think of a kind of brick and mortar “place” where we can physically dwell. But in the Buddhist tradition, home or “refuge” is not something we find outside of ourselves, but instead directly within. In fact, it might be said that the entirety of our practice is aimed at training ourselves how to develop…

Modern science has now shown us that what the Buddha was trying to tell us more than 2600 years ago is spot on: that by consciously choosing to incline our minds towards more joy, we can actually change the structure of our brains in a way that will generate even more experiences of joy for ourselves in the future. This talk explores not only how w…

While the Buddha assured us that our meditation practice is the path to freedom, he also explained that in order for us to achieve a more profound happiness than we could ever find outside of ourselves, we first need to take an honest, courageous look at all the ways that we create more suffering for ourselves. This talk explores the many different…

Modern science has shown us that our words are not harmless: they have the very real power to not only affect our actual brains, but to either create more hurt and discord in this world, or more harmony and connection. This talk explores some of the Buddha’s rich teachings on Wise Speech, and how we can use our meditation practice to train ourselve…

Apologizing is such a challenging skill that the Buddha himself said that learning to do it well is “THE essential factor in achieving purity in thought, word, and deed.” This new talk explores how we can use our mindfulness practice to become better at this, and also how we can better discern whether we are either receiving or giving a real apolog…

Zen master Thich Nhat Hanh suggests that instead of focusing on everything that’s wrong with ourselves, other people, or the world … we should ask: “What’s NOT wrong,” as a way of practicing the incredibly transformative quality of gratitude. This quality of thankfulness is so powerful, in fact, it’s considered 1 of 2 main antidotes to our experien…

The Buddhist teachings warn us of 5 main challenging and complicated mental states that block, confuse, or “hinder” our ability to more fully open our hearts and minds, and prevent us from discovering freedom from suffering. In this talk, Shell explores how we can use the practice of energy (or viriya, in Pali) to more clearly recognize these five …

A common expression among those who practice Insight Meditation is “don’t believe everything you think,” which points to the idea that in order for us to discover the truth – or any transformation or release from suffering in our lives - we first need to take a good look at what we’re believing, then courageously question the validity and/or benefi…

The Buddha taught that you can search the entire universe for someone more deserving of your love and compassion than yourself, and you will not find that person anywhere. And yet, so often for many of us, it seems much easier to offer our care, compassion, and even forgiveness to others than to ourselves. We tend to beat ourselves up, or give ours…

As the Buddhist teachings show us, our deepest source of pain and suffering arises from our delusion that we are somehow separate from one another, and from Earth itself. Given this, one the most profound practices we are offered to dispel this delusion is by exploring what is called Mahabhuta, or The Great Elements contained within our bodies. Thi…

In the Buddhist teachings, we are asked to use our meditation practice as a way to reflect on the profound truth of anicca, or impermanence: the truth that everything – including ourselves, is always and forever in a constant state of unfolding … along with the truth that if we can learn to trust that flow, and let go of needing to control it, we c…

In the Buddha’s teachings on Wise or Right Livelihood, we are urged to shine a strong light on what we’re believing about our own worth, as well as our opinions about the worthiness of others, because these assumptions touch, shape, and affect almost everyone and everything in our lives – individually, culturally, and even globally. This talk explo…

One day, when the Buddha was just 8 years old and upset, he decided to offer himself both calm and compassion by very naturally sitting in what has been called “the first meditation,” and consciously nurturing a quality called Passaddhi – a Pali word translated as serenity, composure, or tranquility. In this new talk, Shell explores how we can foll…

The Buddha’s last words to us were said to be: “All conditioned things are impermanent; strive on with diligence!” In these difficult times we’re all living through, maintaining our practice, as well as our sense of hopefulness, can often be challenging. In this new talk, Shell explores the quality of aditthana - a Pali word meaning “determination”…

Whenever there seems to be a gap between what is, and how we want it to be – whether this means a situation, person, ourselves, or life itself – we tend to experience frustration, or anger. Yet, if we can allow ourselves to let go of our strong expectations, our suffering can often drop dramatically. In this new talk, Shell offers us some tips – bo…

The Buddhist nun Pema Chodron suggests that we remember to ask ourselves one key question, every day: “Since death is certain, and the timing of death uncertain, what is the most important thing?” In this talk, we explore what the Buddha calls The Five Remembrances, or, 5 essential truths about our lives, ourselves, and our loved ones which, when c…

In the Buddhist tradition we are asked to develop a quality called Noble Silence, which serves not only as a sacred vehicle for us, but is also in a very real way our destination. In essence, the more we can create the space of Noble Silence, and live and practice within it, eventually, it is what we BECOME. In this talk, Shell explores this multi-…

The Buddhist teachings offer us numerous ways of praying, yet people often ask: in this non-theistic tradition, what does it mean to do this? Or, what is it that we are aspiring to, when we place our hands together and bow our heads in prayer? In this talk, we explore how we can use this powerful form of aspiration to not only direct and open our h…

The teachings show us that setting healthy boundaries with others is an incredibly important skill that can help us to live with more balance, joy, and ease in our lives - but of course, this isn’t always easy. Students often ask: “The teachings point to the concept of annata, no-self … so, why is there a need for boundaries? The Buddha urges us to…

One of the most essential teachings of the Buddha can be found in a single and famous line of advise from him, which is, “Be a lamp unto yourself; be a refuge to yourself; take yourself to no external refuge.” In this new talk, we take a deep dive into the Acrobat Sutra, a story and teaching that points to the importance of caring for yourself FIRS…

According to the Buddhist teachings, one of the main ways that we suffer is by trying to hold onto or even control that which is inherently impermanent – including everything and everyone in our lives, as well as our ourselves. Our practice, then, becomes a bit of a paradox: in order to discover more freedom and ease in our lives, we need to learn …

In order for each of us feel understood, and cared for, it’s important that our hearts are both seen, and heard. And while our listening skills are absolutely essential for this, so many of us don’t know how to do this well. This new talk from Shell explores how we can practice the art of Mindful Listening, and nurture our skills to not only connec…

As we slowly begin to emerge from this difficult time in our history, it’s essential for us to remember that we’ve all experienced loss this year, and to make every effort to offer our kindness, compassion, and care out to both ourselves, and others. In this new talk, Shell explores the Buddhist concept of Sila – or no harm - and how we can use it …

According to the Buddha, choosing good relationships in this life doesn’t just constitute part of our spiritual development, but in fact the whole of it. Because these choices are so critical to our happiness, the teachings offers us numerous and detailed ways in which we can better discern which companions we should seek out, and which we might wa…

The Buddha tells us that our relationships are “the whole of this spiritual life”; that in fact they can greatly determine both our happiness, or our sorrow. Because of this, he urges us to use our practice to closely discern which relationships we should nurture, and which we might want to abandon. This talk dives into the teachings on this in mor…

Given all the conditions that are giving rise to worry, anxiety, and fear in our world, it’s natural that many of us find ourselves struggling with what the Buddha called unhealthy fear – which occurs when we become trapped in a kind of spiral of our own stories about what the future holds for us. This talk explores how we can use our practice to t…

Inevitably, throughout our lives, we will all experience both the beauty and terror of what are called the 8 Worldly Winds, which can arrive in varying degrees –sometimes as a gentle breeze; at other times like a gusting tornado. Either way, the way we work with these winds is what determines how much they affect us as they’re passing through. This…

Though the experience of being insulted can feel extremely painful, it’s actually a common experience. Yet, if we continue to cling to each and every barb, it can greatly affect the quality of our lives. This talk explores some of the Buddha’s teachings on this subject, and how it can help us work through these experiences with the qualities of kin…

This new talk is based on the phrase, “This Is A Moment,” which through practice can help us to detach from our busy, discursive, and negative thoughts, and bring us back home to the more open, calm, awake space of the present moment - just as it is - with great kindness, compassion, and care. It includes a 10-minute meditation at the end.…

So often, we tend to believe that whenever we’re experiencing sadness, there must be something “wrong,” or that it “shouldn’t” be happening. But when we can use our practice to courageously and compassionately allow ourselves to not only feel our sadness, but listen to what it has to say, we can uncover a profound sense of peace, connection, and fr…

Especially in times of difficulty, the practice of gratitude (or katavedita, in Pali) is one of the most profound skills we can use to help us discover some sort of balance in our lives, some ground beneath our feet, a sense of safety when everything else around us seems to be coming undone. In this new talk, Shell explores this essential element o…

As the teachings show us, in order for us to respond to suffering – our own, and that of others – it is essential that we very consciously give ourselves permission to pause, to temporarily take some sacred time to shore up our own capacity for wisdom and compassion, so that we don’t allow what’s happening to harden our hearts. This pause is often …

Often, during difficult times, what’s most needed to help soothe, quiet, and ease our troubled minds – the quality of patience - is also the most difficult to access. In this new talk, Shell taps into the Buddhist teachings to explore how we can develop more calm, compassion, and patience not only for the situation we find ourselves in, but also fo…

In this talk, recorded live on Mar. 10, Shell explores how we can use the practice of equanimity (or balanced awareness) to work with our fear, panic, and uncertainty, and discover more kindness, compassion, connection, and ease during these difficult times. (This talk is the 7th in a series of talks on the 7 Factors of Enlightenment).…

In mystical and spiritual literature throughout the ages, deep states of consciousness have been described as having been achieved through the art of concentration – which is exactly what we’re trying to cultivate in our meditation practice. As we learn to develop a more refined and skilled awareness, this in turn offers us access to even deeper le…

As we deepen our meditation practice, it is crucial for us to learn how to develop the powerful quality of Passaddhi, also translated as “calm,” “tranquility,” “serenity,” or “composure.” This soothing, cooling quality of mind and heart can help to keep us peaceful and at ease, especially during times of difficulty. In this talk, Shell explores thi…

In this 25-minute guided meditation, we're invited to look beneath our more shallow intentions to discover our deepest intention, so that we can learn to cultivate, nurture, and embody it, and carry its light out into our lives and our world.