BeFriending Fear, Part 4: Managing Panic

This talk explores the heart of the Fourth Noble Eightfold Path factor—Right Action—as a living expression of mindfulness and compassion. We look at how ethical conduct arises not from rigid rule-following but from moment-to-moment awareness, attunement to the body's signals, and a sincere intention to do no harm. Through stories, classical teachings, humor, and direct reflection, we explore non-harming, integrity, embodied wisdom, and the courage it takes to act wisely in a complex world.   You'll learn how to sense alignment in your actions, recognize the body as your most honest ethical compass, and translate presence into choices that support clarity, kindness, and inner freedom. You'll explore practical exercises to listen more deeply, cultivate integrity, stay grounded in challenging situations, and bring compassionate, courageous action into your relationships, work, and daily life.

This talk explores how to apply the Golden Rule in the context of mindfulness practice.   You'll learn how this timeless guidance ties into the practice of compassion (Karuna), interconnectedness (Dependent Origination), loving kindness (Metta) and non-harming (Ahimsa).

This talk explores the radical simplicity and depth of awakening to the present moment. Drawing on early Buddhist teachings and modern somatic inquiry, we'll investigate the building blocks of experience — sensation, feeling tone, perception, and awareness — to understand how the mind creates "now" and how freedom is discovered in direct experience.   You'll learn how to discern between sensation and story, how to recognize the birth of reactivity, and how to rest in awareness itself. Through reflection, humor, and practical meditative guidance, you'll discover that the present moment is not a passing instant but an infinite field of awakening — waiting to be noticed.  

This talk explores the possibility of 'problems' as profound opportunities for growth and expansion.   You'll learn the importance of equanimity, cultivating convergent and divergent thinking and deep investigation into the nature of attachment and the nature of self.

This talk explores how every word we speak carries the power to create harmony or division, awakening or confusion. Drawing from the Buddha's teaching on Right Speech—truthful, kind, useful, and timely communication—you'll discover how mindfulness transforms the way we express ourselves and listen to others. Words become more than sound; they become expressions of presence, integrity, and care. Through stories, reflection, and a few moments of silence, we'll explore how conscious speech can become a profound practice of awakening in daily life.   You'll learn how to pause before speaking, feel into your intention, and sense whether your words arise from love or from fear. You'll explore the liberating clarity of truthfulness, the warmth of kindness, the power of words that serve, and the wisdom of silence. These simple but radical principles—rooted in the Buddha's Eightfold Path—can transform your relationships, deepen your meditation, and turn everyday conversation into an expression of compassion and freedom.

This talk explores the powerful and often-overlooked moment between what we feel and what we think about what we feel. Rooted in both Buddhist insight and somatic inquiry, we'll examine how raw sensation arises, how the mind instantly weaves a narrative around it, and how those stories—when left unexamined—can calcify into beliefs that shape our identity and behavior. With mindful attention, this space between sensation and story becomes fertile ground for transformation, offering a doorway into clarity, compassion, and inner freedom.   You'll learn how to recognize and decode the language of bodily sensation, investigate the stories you habitually tell yourself, and uncover the often-hidden beliefs that reinforce suffering. Through guided reflection, vivid examples, and practical teachings, this talk will show you how to rest in the liberating space of awareness—where choice, wisdom, and healing are possible.

This talk explores the power and peace found at the still point—the place of awareness untouched by the waves of thought and emotion. When we take the seat of the witness, we discover a dimension of consciousness that is both intimate and vast, both deeply embodied and profoundly free. Drawing on the Buddha's teachings on mindfulness and insight, this talk illuminates how awareness itself can become the refuge, how turning toward what arises with stillness and curiosity reveals the freedom that has always been here.   You'll learn how to recognize and rest in the witnessing presence that observes all experience without judgment or grasping. Through stories, reflection, and guided inquiry, you'll explore how to move from reactivity to stillness, from self-identification to awareness itself. You'll discover that when you bring compassionate attention to the body, mind, and heart, the turbulence of experience becomes the very path to awakening—the dance around the still point.

This talk explores the transformative power of tuning into the felt sense—the subtle, bodily knowing that lies beneath thought and emotion. Rooted in early Buddhist teachings and supported by contemporary somatic practices, the felt sense offers a direct path to presence, insight, and release. By connecting deeply with the body from the inside out, we ground our awareness in the Four Foundations of Mindfulness and begin to directly experience the liberating truths of impermanence, unsatisfactoriness, and non-self.   You'll learn how to recognize and trust the language of inner sensation, how the felt sense awakens the Five Spiritual Faculties—faith, energy, mindfulness, concentration, and wisdom—and how this embodied presence becomes a guide for wise action and compassionate insight. Through reflections, guided sensing, and practical tools, you'll discover how to stay close to what's real and alive, and how this intimacy with the body can lead to deep inner freedom.

This talk explores the simple yet profound practice of using the breath as an anchor for awareness. In a world where distraction and stress pull us in countless directions, the breath is always available as a doorway back into presence. Drawing from the Buddha's teachings on mindfulness of breathing and weaving in reflections from daily life, we'll look at how one conscious breath at a time can ground us, reveal our inner state, help us transform reactivity, and open us to freedom in the present moment.   You'll learn how to return to the breath as a reliable home base, how the breath mirrors both body and mind, and how conscious breathing can transform patterns of stress into calm awareness. We'll also explore how the breath reveals impermanence and points us toward liberation. With stories, teachings, and reflections, this talk will offer practical ways to deepen your practice and remind you that awakening is as close as your next breath.

This talk explores the second step of the Eightfold Path, Wise Intention—the heart's compass that points us toward freedom. Rooted in the Buddha's teachings, Wise Intention asks us to orient our lives around letting go of what doesn't serve, cultivating goodwill instead of ill will, and living with compassion that seeks to do no harm. Through stories, reflections, and practical examples, we'll look at how our inner intentions quietly but powerfully shape our choices, our relationships, and ultimately, our destiny.   You'll learn how to recognize the subtle intentions behind your daily actions, how to release clinging and cultivate generosity of spirit, and how to bring kindness and compassion into even the smallest moments of your life. With teachings drawn from Theravāda practice and contemporary experience, this talk offers both inspiration and practical tools for setting intentions that align with your deepest values and bring more freedom into your day-to-day life.