Happy Mind: Meditations from the Ancient World to Modernity
450 episodes - English - Latest episode: almost 2 years ago - ★★★★ - 59 ratingsAncient meditation techniques from wisdom teachers who are lost in the mists of time are made available to you in accessible, bite-sized or longer guided meditations. Each episode is largely inspired by the original teachings of Taoist, Buddhist and Hindu masters like Lao Tzu, Buddha and "Krishna", Christian masters like Mary Magdalene, Jesus and Teresa of Avila, Greek masters like Plotinus, Plato and Pythagoras, Islamic masters like Rumi, Ibn Arabi, Attar, and Hafez, and pre-historic masters from Polynesia, Australia and the Americas. From Buddhism to Taoism, from Astrology to Platonism, from Medieval Alchemists to Central Asian poets of yore, (and more), this podcast provides an easy way to access the simple meditation and happy life practices developed by the wisest masters to have graced this planet. Zebediah Rice guides you in an easy and free way to learn to meditate, become more mindful, energetic, happy, peaceful, and mentally sharp. Just sit back, relax, and let me do the work for you.
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Episodes
Acceptance & Your Inner Spring of Love (10 min)
December 18, 2017 03:42 - 10 minutesLearning the subtle technique of acceptance is a gateway to a stable and happy life. According to the Buddha, it is an antidote to suffering. Any time you are wanting something or rejecting something else, you are authoring your own suffering. It’s almost like there is a spring of love and happiness, of peace and health, within each and every one of us that is just waiting to be discovered. Today we will blend the technique of acceptance with the practice of non-self to help you access this ...
Acceptance & Your Inner Garden (18 min)
December 12, 2017 02:05 - 18 minutesAcceptance is an extraordinary technique that anyone can employ to brighten their day. Indeed, the great masters make the extraordinary claim that perfecting these practices of letting go and acceptance will free us from all suffering. Even if that is beyond what most of us are hoping or looking for, anyone can cultivate this habit of acceptance in order to feel a little better right now and a lot better with practice. Learning to let go is like cleaning the window that leads to your true sel...
Acceptance - Intro Series (15 min)
December 05, 2017 05:17 - 15 minutesOur true nature is by definition peaceful and loving and joyful. So whenever we experience anything other than wonderful feelings like this, our task is to seek out all the barriers within ourselves that prevent our true nature from emerging in our experience. But how? One of the best ways humans have come up with is called Acceptance. So we are going to practice that today. Hosted on Acast. See acast.com/privacy for more information.
Gratitude - Intro Series (14 min)
November 27, 2017 05:08 - 14 minutesFeeling gratitude is like a drug. Except it is free and the only side effect is that you feel awesome. So the best advice is to get drunk on it as much as possible. But just saying “I’m grateful” or “Aren’t I lucky” doesn’t really do it. Your mind and your emotional state can be like a little puppy. They have to be coaxed into this feeling of gratitude. There has to be a regular practice to create the mental habit of gratitude. So let’s practice together now. Hosted on Acast. See acast.com/...
Stillness And Impermanence - Intro Series (12 min)
November 19, 2017 23:48 - 12 minutesThe physical world you perceive with your senses and through your imagination is constantly changing. Yet you are unchanging, complete, connected and free. Meditation is a method of practicing the separation of your conscious awareness from all the things that change and returning to this place of limitlessness and peace and abundance and joy. If you can stop identifying with your mind and just be still, the truth can shine through. A great Sufi master once described our true nature as being ...
What To Do With Your Body - Intro Series (22 min)
November 13, 2017 07:06 - 21 minutesEver wonder what to do with your body when you meditate? How to hold it? What position is best? What to do if you experience an itch or pain or discomfort of any kind? In this guided introduction to meditation, you’ll learn the answers to these questions. You’ll be walked through the four rules to follow on how to sit in a meditation practice. And, if you do become distracted or experience pain and discomfort during a meditation practice, this guided meditation explains what to do in two simp...
Mindfulness Introduction - Intro Series (14 min)
November 06, 2017 04:21 - 14 minutesIn mindfulness meditation the idea is to be a witness to each sensation, to pay bare attention to it, just as it is. You do this practice because it is now well-established that “being in the now” is a recipe for health and happiness. But trying to “be in the now” generally ends up meaning you spend a lot of time NOT being in the now. That’s because as you settle in to the mindfulness practice, what’s called your “Default Mode Network” of brain activity kicks in; in other words, your mind wil...
Mastering Your Mind - Intro Series(12 min)
October 23, 2017 03:08 - 12 minutesThe greatest wisdom teachers to have lived — Buddha, Jesus, Krishna and so on — tell us that life is meant to be great, that suffering can end, that heaven on earth is possible for each of us. Yet it almost never feels that way. Why is that? The answer is that we have forgotten who we are. We think we are our emotions, our thoughts, our body, and the activity that the body engages in. Yet we are none of those things. So meditation is really about retraining our brain to be familiar with this ...
Meditation: What Is It & Why It's So Hard - Intro Series (10 min)
October 16, 2017 03:31 - 10 minutesNever tried meditation before? Or you have but your mind won't settle down so you don't see the point? Or maybe you meditate regularly but don't seem to get much out of it. Listen to this short introductory guided meditation session to learn by doing it. Learn about the practice for the first time or enhance your understanding if you already are familiar with meditation. The latest discoveries from neuroscience are showing that these ancient masters were definitely on to something! Hosted o...
Moving Awareness To Happy & Uplifted (22 Min)
October 11, 2017 00:28 - 23 minutesEveryone knows that feeling of being empty and sad inside. Some people feel that on Friday afternoon with the weekend stretching out in front of them and no plans on the calendar. Other people feel that on Sunday night after a weekend with friends or family. Or if you travel a lot, you might feel it when the jet lag has caught up with you and you seem to feel bad for no reason at all. Often if there is a lot of activity or movement or change, there is a chemical shift that occurs in the brain...
Releasing Muscle Tension (Mid & Upper Back - Short Version - 12 min)
October 03, 2017 08:20 - 12 minutesOur Mid- and Upper backs hold the weight of the world, our world at least. And this weight can bring chronic or periodic pain. Fortunately we can use our bodies and minds to release this pain, to heal ourselves. We just need to know the code. Listen to this or the longer version to help you learn that code.If you enjoy these practical guided meditations, you may like to listen to the Serena Podcast (goo.gl/Dxu4eo) which provides the theory behind these practices and where we are headed by doi...
Releasing Muscle Tension (Mid & Upper Back - Heart Chakra - 35 min)
October 02, 2017 11:33 - 35 minutesOur Mid- and Upper backs hold the weight of the world, our world at least. And this weight can bring chronic or periodic pain. Fortunately we can use our bodies and minds to release this pain, to heal ourselves. We just need to know the code. Scientists have identified and synthesized the parts of marijuana that make people feel so good and along the way they have figured out the answer to the mystery of why all human brains would have evolved a specific receptor in the brain for a plant tha...
Releasing Muscle Tension (Back - Shoulders - 24 min)
October 01, 2017 09:11 - 24 minutesReady to release the tension in your back and shoulders? Having pain and tightness again? You have the power to fix it by taking advantage of the way the brain works, by hacking its mode of operation. The world we perceive isn’t what we think it is. Take the vision processing center of our brain. 90 per cent of all connections coming in to this part of our cortex don’t come from our eyes. They come from other parts of our brain, carrying predictions about what is in the world we “see” out the...
Releasing Muscle Tension (the Neck - 24 min)
September 30, 2017 10:38 - 24 minutesImagine that you have a daughter and she has just come in from playing outside. She has a freshly skinned knee and is crying because the bully who pushed her down also took her dolly. Our bodies are like that. They can’t speak the language we use with each other so they tell us their troubles and fears through pain, soreness and restricted movement. We can learn the language of our bodies and demonstrate mastery of our selves by understanding and practicing this truth. And our sore muscles wi...
Releasing Muscle Tension (Jaw & Mouth -21 min)
September 25, 2017 21:03 - 21 minutesEver wonder why a hug feels so good? Or a massage? Or hot baths? It is because these are the sorts of “words” our bodies understand. We can’t command a muscle to relax with a thought or a sentence. We have to speak the body’s language. We do this by combining love and attention with movement and touch. Music works too. This is the language our bodies understand. We all carry the stresses of the day and the traumas of our past in our bodies. One of the common but often unrealized spots is our ...
Drive Time Meditation (Grateful)
September 24, 2017 05:17 - 17 minutesWe spend most of our lives either doing something or wanting something. We all know the feeling of wanting more money or more leisure time or more love or peace or safety or comfort or whatever it is. Some of us get sucked in to that and struggle to pull out. Most of us believe that the best thing to do isn’t to sit around and wallow in it but to get out there and create our destiny. The self-help gurus tell us that we have the power to do something about our situation. That is true. And doin...
Drive-time Meditation (100 Percent Responsible)
September 21, 2017 03:24 - 19 minutesWhen we experience suffering of any kind, the great masters tell us that we are the ones creating that suffering in ourselves. But how can that be? Surely some things we can blame others for? These ancient masters suggest that really we are the ones who need to be taking the responsibility. Where better to practice becoming comfortable with this truth than while driving? It seems like every time we drive, ample evidence is provided that other people are to blame. How am I to blame for a traff...
Drive-time Meditation (Universal Alignment 10 min)
September 20, 2017 02:46 - 10 minutesDriving appears to be the very place where the world conspires against us. We discover that people can become unusually inconsiderate when they feel they are anonymous and are in a rush. Yet we can choose to convert this time from one of frustration and stress into part of our systematic program for retaking control of our life. We are going to use this time and this experience of driving your car to advance on your path of retraining your brain. The great masters have consistently told us th...
Drive-time Meditation (Alone or Connected? 20 min)
September 20, 2017 01:01 - 20 minutesDriving today is yet another illustration of how modern society isolates each of us from one other and from our communities. The facts support this in places like Los Angeles where 70% of commuters choose to drive alone in their vehicle to get to and from work. And when we are in our cars we are surrounded by a bubble of reinforced steel and hardened glass and plastic, separated from our fellow travelers not just by space but by this thick and protective physical barrier. Yet this very barrie...
Drive-time Meditation (Relativity Of Movement - 14 min)
September 19, 2017 02:36 - 14 minutesDriving seems like an obvious place where we are in control of our movement. So it makes a great place to practice getting used to the two of the most important concepts in achieving lasting peace and happiness: the ideas that we are neither a self nor a doer. We are doing this practice because, as counterintuitive as it sounds, the biggest names in the pantheon of great masters, from Lao Tzu to Buddha to Krishna to Jesus all tell us that we are not the one doing the doing in our life. This i...
Sleep Meditation (Take the Sleep Test - 9 min)
September 19, 2017 02:01 - 9 minutesThe ancient Chinese philosopher and military strategist Sun Tzu is famous for saying: “To fight and conquer in all your battles is not supreme excellence; supreme excellence consists in breaking the enemy's resistance without fighting.” His wisdom is surprisingly relevant to the battle against insomnia. The key to winning the battle for sleep, to breaking our wakefulness’s resistance, is not to fight for sleep in the first place. You may be lying in bed wanting to fall asleep but maybe you s...
Sleep Meditation Series Introduction (6 min)
September 18, 2017 05:29 - 6 minutesThis short talk introduces the Serena Sleep Meditation Series. If you hare suffering from insomnia, your subconscious or lower self doesn’t want to let you fall asleep. There is some worry or fear so deep that your lower self believes that sleep might even lead to your death. It is irrational but the part of our selves that is in charge of putting our bodies to sleep has a different logic. It’s logic is survival. It doesn’t trust your logical self or your higher self that everything is going ...
Sleep Meditation (Your Inner Fortress - 12 min)
September 18, 2017 05:09 - 12 minutesIt is bedtime and once again you can’t sleep. You’ve tried everything you can think of and you’re ready to give up but you don’t even know what that means. It is time take another tack, to earn the trust of your lower self, to help her discover your inner fortress where the best sleep of your life is possible. Using this meditation to find that inner fortress will help unlock the cycle of insomnia that you are stuck in. It may not work tonight, and that is okay. It will come. Sleep, nature’s ...
Sleep Meditation (Putting Your Body to Bed 14 min)
September 14, 2017 04:50 - 14 minutesWe can’t tell our body to fall asleep the same direct way we can tell our arm to move or our voice to make words. Unfortunately, that isn’t how that system works. So we have to play by the rules of the going to sleep game. Tonight, the way we are going to play that game is by pretending our body is a small child. She doesn’t want to go to sleep tonight so we have to help her. We have to remind her that we are the one in charge and make sure she trusts us and knows that it is safe to let the b...
Sleep Meditation (Bedtime Bath - 12 min)
September 14, 2017 01:36 - 12 minutesSleep is a funny thing. It is only when we let go of needing to fall asleep and thinking about sleep that we can fall asleep. This meditation involves imagining a bed time bath. Sleep is brought on by changes in your body and this sort of guided meditation helps bring about those changes. Normally, our body follows the rules and keeps with the rhythm of the day and puts us to sleep according to the regular schedule. When it doesn't, that means our thinking or emotional self is giving our body...
Loving Kindness (7 Min)
September 12, 2017 11:03 - 7 minutesA wonderful meditation practice that has been passed down through the ages is Loving Kindness or Metta Bhavana meditation. It is a compassion based practice that is a popular form of meditation in Buddhism and is also found in the ancient texts of Hinduism and Jainism. The word “metta” can be translated as friendly, benevolent, affectionate, kindness, good-will, love, or sympathy. In this brief session the focus is on generating and sharing loving kindness and other wonderful sensibilities. T...
Loving Kindness (15 Min)
September 12, 2017 06:39 - 12 minutesAn extraordinary meditation technique that has been passed down through the millennia is called Loving Kindness or Metta Bhavana. Through a sort of paradox of giving equals receiving, this meditation allows an emptying of oneself to lead to a fullness. In this shorter session the focus is on generating and sharing loving kindness and other wonderful sensibilities.For the companion podcast covering the theory behind why these meditations work, check out the Serena system podcast at https://goo...
Loving Kindness (35 Min)
September 12, 2017 06:05 - 34 minutesAn extraordinary meditation technique that has been passed down through the millennia is Loving Kindness or Metta Bhavana meditation. This Guided Meditation is a variation on that ancient practice. It follows the more traditional method of generating and cultivating loving kindness and other wonderful sensibilities within ourselves and then extending them out to others. Through this emptying of our selves of these sensibilities, we discover in the hours and days after the practice that we are...
Loving Kindness (25 Min - Self-only)
September 12, 2017 02:33 - 25 minutesA common meditation technique that has been passed down through the millennia is Loving Kindness or Metta Bhavana meditation. There is a reason it has stood the test of time: it works. One study done at Stanford University suggests that a loving-kindness meditation practiced even for 7 minutes can increase social connectedness. Loving kindness meditation has also been shown to help people with chronic lower back pain and Researchers at the University of North Carolina at Chapel Hill demonstra...
Chakras -- The Complete Set (40 Min)
September 09, 2017 06:23 - 39 minutesThis track is the complete Chakra set. Proceed with caution. The eight noumenal centers of energy in the body are all activated in this guided meditation. Then you are guided through moving the energy within each Chakra, among multiple chakras and finally out into the universal Chakras.The concept of Chakras was passed down probably for thousands of years in the oral tradition of the Indian subcontinent before emerging in the various sacred texts of Buddhism and Hinduism. There are some prett...
Chakras 3 (Activation - Connection - 20 Min)
September 09, 2017 06:16 - 19 minutesThis is the third in the Chakra series and it encompasses activation, energizing, connection and balance. Chakras represent the centers of energy or power in the body and are believed to regulate and harmonize the physical, emotional, neurological and spiritual systems in the body. Many practitioners of Eastern medicine believe that when they are blocked or disconnected we experience negative effects in our bodies and lives. So keeping them energized, open, healthy, balanced and connected is ...
Chakras 2 (Activation Plus - 15 Min)
September 09, 2017 05:50 - 14 minutesThis is the second of several that you can use and is similar to the first one but longer, focusing primarily on the activation and balance of the chakras. Chakras represent the centers of spiritual energy in the physical self and are believed to regulate and harmonize the physical, emotional, neurological and spiritual systems in the body. Many practitioners of Eastern medicine believe that when they are blocked both our bodies and lives will suffer the consequences. So we do the work to kee...
Chakras 1 (Activation - 7 Min)
September 09, 2017 01:54 - 7 minutesChakra is a Sanskirt word meaning wheel. They represent the centers of energy or power in the body and are believed to regulate and harmonize the physical, emotional, neurological and spiritual systems in the body. Many practitioners of Eastern medicine believe that when they are blocked all sorts of negative side effects will manifest in our bodies and lives. So keeping them energized, open, healthy, balanced and connected is a wise practice. This is the first of several that you can use and...
Sa Ta Na Ma (Chanting Only - 7 Min)
September 06, 2017 00:02 - 7 minutesOne popular mantra chanted as part of the Kundalini tradition is the phrase “sa-ta-na-ma”. Sa means infinity; Ta means life; Na/death; and Ma/rebirth. This track is chanting only so that you have someone to harmonize and chant along with. You can also listen to the brief introductory track for a bit of background to the practice and then spend a few minutes chanting on your own.For the companion podcast covering the theory behind why these meditations work, check out the Serena system podcas...
Sa Ta Na Ma (Intro - 8 Min)
August 29, 2017 04:49 - 8 minutesOne popular mantra chanted as part of the Kundalini tradition is the phrase “sa-ta-na-ma”. Sa means infinity; Ta means life; Na/death; and Ma/rebirth. Listen to a brief introduction to the practice and then spend a few minutes chanting on your own.For the companion podcast covering the theory behind why these meditations work, check out the Serena system podcast at https://goo.gl/Dxu4eo. Hosted on Acast. See acast.com/privacy for more information.
Nam Myoho Renge Kyo (Intro - 10 min)
August 29, 2017 04:49 - 10 minutesChanting has a long history across many cultures and spiritual traditions. They key isn’t really what you say but rather that you set your intention to chant a specific phrase for a specific period of time and that you chant that phrase for that period. It could be 3 minutes or 2 hours or whatever feels right for you (though best to start off with a shorter period and practice it often——frequency is more effective than duration in making progress). With chanting, like the other techniques, yo...
Nam Myoho Renge Kyo (Chanting Only - 7 Min)
August 29, 2017 04:49 - 7 minutesThere is a Buddhist chant popular in the Japanese Nichiren tradition called “Nam myoho renge kyo.” Nam means taking refuge. Myoho means pure dharma or wonderful law. Renge means lotus flower. And Kyo means sutra. Putting this together, one way to say the meaning of the phrase in English is “May I take refuge in the wonderful teachings of the Lotus Flower Sutra.” This refers to the extraordinary Buddhist text The Lotus Sutra which is thought by many to include the definitive teachings of the B...
Moving Your Awareness (15 min)
August 28, 2017 05:31 - 14 minutesYou are not who you think you are. Use this mediation to practice remembering who you really are. When you remember that you are truly your higher self, lasting peace, health and happiness can be yours.For the companion podcast covering the theory behind why these meditations work, check out the Serena system podcast at https://goo.gl/Dxu4eo. Hosted on Acast. See acast.com/privacy for more information.
Moving Your Awareness (8 Min)
August 28, 2017 05:28 - 8 minutesWe have confused our self with our body and the feelings, memories, and thoughts it produces. But that is not who we are. Use this mediation to practice remembering who you really are. When you remember that you are truly your higher self, lasting peace, health and happiness can be yours. (This is a shorter, edited down version of the 15 minute version).For the companion podcast covering the theory behind why these meditations work, check out the Serena system podcast at https://goo.gl/Dxu4eo...
Vipassana Breathing Meditation (12 Min)
August 28, 2017 05:22 - 13 minutesDefinitely a classic. One of the best. Very simple. Originating in the Indian Buddhist tradition, Vipassana meditation has a long and illustrious history. Most recently, it has had a powerful influence in the Thai and Burmese Buddhist traditions in the 20th Century. Vipassana is a Pali word meaning "insight" and by insight it is referring to our ability to directly experience reality and truth without thoughts or feelings distorting things. Through this unmediated experience of the truth, we ...
Counted Breath Holding (7 Min)
August 28, 2017 05:22 - 7 minutesThis is a simple meditation practices. You simply count to eight as you breath in, hold the breath for eight seconds, breath out to a count of eight, then hold the breath with empty lungs for eight seconds. And then repeat.For the companion podcast covering the theory behind why these meditations work, check out the Serena system podcast at https://goo.gl/Dxu4eo. Hosted on Acast. See acast.com/privacy for more information.
Counting To 50 4 Ways
August 28, 2017 05:22 - 19 minutesIf you have trouble keeping your attention focused during meditation, this is a great one to use. It is a four-part breathing meditation that sounds complicated to explain but is actually very simple when you do it. The "complexity" is actually its virtue, since that is what helps keep the mind from wandering. You can listen to this track and be guided through it or, once you have it down, simply set a timer for 5 or 30 or whatever minutes and you get as far as you get in that time. You can p...
Counting Breaths To 10 (9 Min)
August 28, 2017 05:22 - 9 minutesThis is one of the most basic and frequently used meditation practices. You simply count each breath until you reach the tenth breath and then begin again. A simple but extraordinarily powerful practice. Zebediah Rice guides you through it before leaving you to practice it for a few minutes on your own.For the companion podcast covering the theory behind why these meditations work, check out the Serena system podcast at https://goo.gl/Dxu4eo. Hosted on Acast. See acast.com/privacy for more ...
Master Your Emotional Self - Fire And The Well (20 Min)
August 25, 2017 08:01 - 19 minutes - 17.9 MBThis training exercise starts from the premise that your life experience can change and that the change begins inside your own mind. If you can change what is happening on the inside, almost as by a miracle, you will witness the outside start to change around you. The idea is that if you are feeling any negative emotions, there is a bug in your software, a set of connections in your mind that are wired incorrectly. So can listen to this guided training meditation to be taken through a series ...
Split Screen - An Exercise in Emotional Self Mastery (10 Min)
August 25, 2017 08:00 - 10 minutes - 9.17 MBThis track is an eight minute version of the longer Split Screen guided meditation. Once you have become familiar with the full length version, you can use this shorter one going forward. If possible, you will want to do these mind training meditations while the experience you are focusing on is recent and the feelings and memory are very fresh. A word of caution: these meditations can bring up some very strong past emotions. Please proceed with care and seek professional help if you do have...
Split Screen - An Exercise in Emotional Self Mastery (20 Min)
August 25, 2017 07:59 - 20 minutes - 18.6 MBIf you have ever had a big emotional response in a situation that doesn’t require such a strong reaction (or are feeling sad for no apparent reason), then this exercise is for you. The principle here is that you are the master of your emotions: If you don’t want a particular emotion in any given situation, you can drop it. But you have to realize you have the power to do this and then develop mastery of the “dropping it”. How do you do this? Like anything else you want to master, you have to ...
Master Your Emotional Self - Fire And The Well (8 Min)
August 25, 2017 07:55 - 8 minutes - 8.05 MBThis track is a shorter version of the Fire & the Well guided training meditation. Once you have listened to the full length version once or twice, you can use this one for everyday practice. It is best to do these Training Meditations while the experience you are rewiring is recent and the feelings and memory is very fresh so find a quiet, private place as soon afterwards as you can or grab your headphones and a pair of sunglasses and maybe a hat and find a comfortable place to sit so you ca...
Refiling - An Exercise in Emotional Self Mastery (12 Min)
August 25, 2017 07:54 - 12 minutes - 11.2 MBThis track is a shorter version of the Refiling guided meditation. After you have listened to the full length version once or twice, you can use this one for everyday practice. It is best to do these Training Meditations while the experience you are refiling is recent and the feelings and memory is very fresh. Try to find a quiet, private place as soon afterwards as you can or grab your headphones and a pair of sunglasses and maybe a hat and find a comfortable place to sit so you can run thr...
Refiling - An Exercise in Emotional Self Mastery (20 Min)
August 25, 2017 07:52 - 23 minutesYou are the master of your emotions. If you don’t want them in any given situation, you can drop them. But you have to realize you have the power to do this and then develop mastery of the “dropping it” technique. But how? Like anything else you want to master, you have to practice. If you are not a master of your emotions already, that means your emotional self, like an unruly dog, needs to be re-trained. The following guided training meditations, which we can call "Refiling," are a good way...
Taking Responsibility (5 Min)
August 25, 2017 07:42 - 4 minutes - 4.55 MBEach of us has the power to leave a dysfunctional life behind. One of the best and simplest things we can do, as a sort of antidote to being stuck in an unhappy life, is to make believe that we are 100% responsible for whatever is happening to us. Our mantra has to change from "He, She, or It did it to me" to "I did it." Use this practice to drive that lesson home. For the companion podcast covering the theory behind why these meditations work, check out the Serena system podcast at https://g...