Ep. 282 – Elisha Goldstein

For episode 282, Elisha Goldstein, PhD, returns to the Metta Hour to speak with Sharon about his new book, Tiny Shifts: How Emotional Health Transforms Stress, Relationships, and Longevity.Elisha Goldstein is a clinical psychologist, bestselling author, and the co-founder of The Center for Mindful Living and Psychotherapy in Los Angeles. For over two decades, he has helped people break free from the conditioning that keeps them stuck in cycles of stress and overwhelm, uncovering how emotional health naturally transforms stress, relationships, and longevity. Elisha is the author of several books, including Uncovering Happiness, and The Now Effect, as well as hosting The Emotional Longevity Podcast. In this conversation, Sharon and Elisha speak about:Living in a culture of overwhelmDavid Foster Wallace’s fish storyInsight alone doesn’t create changeUnderlying conditioning of chronic stressRealizing our natural intelligenceThe challenge of practicing wisdomHow tiny shifts create lasting changeInterrupting stress patternsEmotional regulation and impulse controlThe 4R method: Recognize, Release, Refocus, ReinforceHow emotional health supports longevityListening to the body’s signalsReclaiming our attentionThis episode closes with a guided meditation led by Elisha. Learn more about Elisha’s new book Tiny Shifts: How Emotional Health Transforms Stress, Relationships, and Longevity and his other offerings, by visiting his website right here. You can listen to Elisha’s first appearance on the Metta Hour from 2018 right here.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Buddha taught a path of awakened living, but how does that manifest in today’s world of constant connectivity and widespread suffering?How do we keep our hearts open without being defined or hardened by the pain that surrounds us, whether personal, collective, or historical? How do we navigate the paradox of holding both pain and joy, without mistaking suffering for punishment or personal failure? Can we infuse our compassion with wisdom and perspective to find the agency to take meaningful action in our communities? In her new series, Engaged Compassion, Sharon delves into these questions and more, engaging in candid conversations with a diverse group of teachers, activists, and changemakers. For the inaugural episode, Sharon’s speaks with longtime friend and colleague, Jerry Colonna—a renowned coach, writer, and speaker who specializes in leadership, business, and the practice of radical self-inquiry. Jerry is the Co-founder and CEO of Reboot.io, a company inspired by the belief that work need not destroy us. He is also the author of two books: "Reboot: Leadership and the Art of Growing Up" (2019) and "Reunion: Leadership and the Longing to Belong" (2023). For more than two decades, Jerry has championed the idea that work should be non-violent to the self, the community, and the planet. This marks his third appearance on the Metta Hour Podcast.In this conversation, Sharon and Jerry speak about:Suffering and the end of sufferingThe Four Noble TruthsSara Bareilles and Gavin CreelHolding many things at onceWhere resilience comes fromHow generosity can appear in extreme lossJerry’s time in India after an earthquakeThe dynamics of hope and fearHow we actually “get over loss”Misunderstanding karmaControl veiled as “magical thinking”How unworthiness leads to isolationCompassion is not hierarchicalThe Dalai Lama winning a GrammySuffering versus Extra SufferingFacing our helplessnessThe fixation with fixing thingsFinding fuel for the long haulFacing our nihilismAdditional ResourcesYou can learn more about Jerry’s work and his organization Reboot.io right here. This episode is also being release on the Reboot Podcast, which can be found right here. You can listen to Jerry’s first appearance on the Metta Hour in Episode 102, recorded in 2019 and his second appearance, Episode 229, recorded in 2023.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

For episode 280 of the Metta Hour, we are celebrating the 50th anniversary of the Insight Meditation Society, which opened doors on Valentine’s Day in 1976. Today, IMS is one of the Western world’s oldest and most respected meditation retreat centers, dedicated to providing a spiritual refuge for all who seek freedom of mind and heart. The Retreat Center offers a range of silent meditation courses, ranging from a weekend to three months. IMS Online offers retreats, sanghas, dharma talks, courses, and other programming to support your practice from our virtual meditation hall. IMS also has two adjacent retreat facilities – the Retreat Center and the Forest Refuge – that are set among almost 400 secluded wooded acres in the quiet country of central Massachusetts. In this episode, Sharon presents a special episode from the archives of IMS history featuring her teacher Dipa Ma. Originally recorded in October of 1984, when Dipa Ma was visiting IMS, this dharma talk was given as part of the 1984 three-month retreat. Through an interpreter, Dipa Ma shares the story of how we came to meditation following tremendous loss. She reflects on her early years of practice under the tutelage of Anagarika Munindra and how she gradually began teaching meditation. She also takes questions from the audience about her practice from the attending three-month retreatants. ResourcesA full transcript of this episode is available right here.To learn more about the Insight Mediation Society, click here.To learn more about Dipa Ma, click here.To learn more about the Dharma Seed archive, click here.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

For episode 279, Jack Kornfield returns to the Metta Hour to talk about his new book, “All in This Together: Stories and Teachings for Loving Each Other and Our World.”Jack trained as a Buddhist monk in Thailand, Burma, and India and has taught worldwide since 1974. He is one of the key teachers to introduce Buddhist mindfulness practices to the West. He is the cofounder of the Insight Meditation Society and of Spirit Rock Center in Woodacre, California. He holds a PhD in clinical psychology and has written more than fifteen books, including The Wise Heart, A Path with Heart, and more. In this conversation, Sharon and Jack speak about:The impetus for Jack’s new bookThe universe is made of storiesBeginner’s Mind as the goal of practiceAjahn Chah’s squirrel story How repetition factors into storytellingTrusting the gifts of interconnectedness Ram Dass as the great public neuroticThe glance of mercyThe Bodhisattva VowEnvisioning generosity to change the worldWorking with our expectationsDespair is not the end of the storyMindful Service as a source of happinessThe Insight Meditation Society's 50th anniversaryThe founding of IMS told by JackHow the Dharma evolves across culturesThis episode closes with a guided meditation from Jack. Learn more about Jack’s many offerings right here and get yourself a copy of his new book All in This Together.Join the IMS 50th anniversary online celebration on February 14th, 2026! Learn more and register right here.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

For episode 278, Sharon sits down with author and friend, Parvati Markus, the editor of the new Ram Dass book, “There is No Other: The Way to Harmony and Wholeness.” Parvati is a developmental editor who has been midwifing non-fiction books and memoirs since her first efforts with Ram Dass’s classic Be Here Now. She serves on the Board of Advisors for the Love Serve Remember Foundation and has helped with many other spiritual organizations and events. Parvati is also the author of numerous books, including Whisper in the Heart and Love Everyone. This is Parvati’s first appearance on the Metta Hour.In this conversation, Parvati and Sharon speak about:How Parvati found her pathMeeting Neem Karoli BabaRam Dass and Parvati’s friendshipParvati’s contribution to “Be Here Now”The inspiration for “There is No Other”Moving past “us” and “them”Balancing real life & spiritual lifeSubstituting noticing for judging Neem Karoli Baba’s directive of serviceRam Dass learning to accept helpMoving from Role to SoulHow to be here now in times of difficultyCommunity as the future BuddhaJoseph Goldstein’s fateful meeting with Ram DassWhat is Loving AwarenessRam Dass’s final public appearanceThis episode closes with a guided meditation from Ram Dass that invites us to let go of the heaviness of confusion and our rigid models of who we are and how it is. Learn more about Parvati’s many book projects right here and get yourself a copy of Ram Dass’s new book “There is No Other” right here in hardcover, ebook and audiobook formats.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

For episode 277, we are continuing a new series on the Metta Hour, centered on kids, in honor of Sharon’s first children’s book, Kind Karl, released on December 9th!Written with Jason Gruhl, this illustrated picture book is for 4-8 year-olds and is a 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 sixth episode of the series, Sharon speaks with Richie J. Davidson. Richie is the William James and Vilas Professor of Psychology and Psychiatry at the University of Wisconsin–Madison and the Founder and Director of the Center for Healthy Minds. He is best known for his groundbreaking work studying emotion and the brain. A friend and confidante of the Dalai Lama, he is a highly sought-after expert and speaker, leading conversations on well-being on international stages such as the World Economic Forum, where he serves on the Global Council on Mental Health. In this conversation, Sharon and Richie speak about:Richie’s pillars for human flourishingFree Kindness Curriculum appHow to nurture enduring traitsLovingkindness as a trainingOur whole being is malleable Flourishing is contagiousTemporary states vs lasting traitsWe are born to be kindThe Born to Flourish book, coming in MarchChanging our narrativesAffective NeuroscienceSix basic emotional stylesEvolving the K-12 education spaceSupporting Healthcare providersCommunity as contemplative interventionWhat is Contemplative Neuroscience? The conversation closes with a guided meditation led by Richie. To learn more about Riche’s work or his different books, you can visit his website and access the free Healthy Minds Kindness Curriculum right here in English or Spanish.You can learn more about Sharon’s brand-new children’s book, Kind Karl, right here.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

For episode 276, we are continuing a new series on the Metta Hour, centered on kids, in honor of Sharon’s first children’s book, Kind Karl, released on December 9th! Written with Jason Gruhl, this illustrated picture book is for 4-8 year-olds and is a children’s adaptation of Sharon’s beloved book Lovingkindness. In 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 fifth episode of the series, Sharon speaks with Sumi Loundon Kim. Sumi is the Buddhist chaplain at Yale University. A graduate of Harvard Divinity School, she is the founding teacher of Buddhist Families of Durham (NC). She is the author of  Blue Jean Buddha; The Buddha’s Apprentices; Sitting Together and of the children's book Goodnight Love: A Bedtime Meditation Story. In this conversation, Sumi and Sharon speak about:Sumi’s early life in Zen communitySumi’s first visit to IMS at age 16The value of spiritual practice during adolescence Teaching meditation to kids through songBenefits of group practice for parents and kidsWorking with the five sensesImplicit learning, leading by exampleNurturing kindness in self-talkCreating a home as a sanctuaryDesignated device-free family timeMeditation for college studentsSocial connection promoting self-regulationPsychological fluency A bedtime meditation for kids: “Goodnight Love”Get a copy of Sumi’s book “Goodnight Love” right here.You can learn more about Sharon’s brand-new children’s book, Kind Karl, right here.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

For episode 275, we are continuing a new series on the Metta Hour, centered on kids, in honor of Sharon’s first children’s book, Kind Karl, out now! 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 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 fourth episode of the series, Sharon speaks with Ali Smith, Andres Gonzales and Atman Smith of the Holistic Life Foundation.Andy, Ali, and Atman co-founded the Holistic Life Foundation in 2001, a non-profit organization bringing yoga, meditation, and breath-work to thousands of at-risk kids in Baltimore and beyond. Their work has received wide national attention due to their remarkable results in public schools where suspension rates plummet and graduation rates skyrocket. Outside of the Holistic Life Foundation, Ali, Atman, and Andy also teach to diverse populations worldwide, including drug treatment centers, mental crisis facilities, homeless shelters, and Yoga, Wellness, and Mindfulness Festivals. Their first book, “Let Your Light Shine” was published in 2022 by Penguin Random House.In this conversation, Sharon, Atman, Andres and Ali speak about:• The creation of the Holistic Life Foundation• Experiencing meditation early in life• Working in underserved communities• Teaching with trauma awareness• HLF Retreats and certification programs • The importance of sharing love • Benefits of mindfulness for kids• Partnering with schools and education systems • Modifying practice for younger minds• How to champion love• Encouraging authentic, in-person interaction• Giving from a place of overflow• Caring for ourselves to better care for othersThe episode closes with a guided practice. You can learn more about the Holistic Life Foundation’s work on their website, right here. And get a copy of the book“Let Your Light Shine” right here.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Sharon joins Raghu and Duncan on the Mindrolling Podcast to discuss the loving-kindness lessons in her first children’s book, Kind Karl. Together, they explore how mindful kids grow into mindful adults and why these teachings matter.Kind Karl will be released on 12/9! 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. This time on Mindrolling, Duncan, Sharon, and Raghu connect over:Sharon’s upcoming children’s book on mindfulness and loving-kindness, Kind KarlUnderstanding how habits like greed and fear begin in early childhoodHow issues like greed have roots in early childhoodLearning from Karl the Crocodile: navigating big feelings, mistakes, and emotional complexityKarl the Crocodile as an inspiration for parents dealing with guilt and stressMaking mindfulness accessible and engaging for children of all agesPutting our thoughts onto clouds and allowing them to float awayLoving-kindness meditations for kids: getting the whole family into mindfulness practiceAbout Sharon Salzberg: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 podcast, The Metta Hour, has amassed five million downloads and features interviews with thought leaders from the mindfulness movement and beyond. Learn more about Sharon and her books at www.sharonsalzberg.com and check out Insight Meditation Society.“It’s not a small thing to have even a little act of kindness because of what’s happening to us inside. That’s something Karl the Crocodile gets into. He really decides to change when he makes that experiment, which can be kind of radical: help them instead of hurt them, help yourself, and forgive yourself. How does it feel inside when we choose that?” –Sharon SalzbergAbout Duncan Trussell:Duncan Trussell is a stand-up comedian, podcaster, and actor. His popular podcast, The Duncan Trussell Family Hour, has been downloaded over 25 million times and is known for its blend of humor, fringe ideas, eclectic guests, and great interviews. The DTFH is the foundation for Duncan’s Netflix animated series, The Midnight Gospel, which he co-created with Pendleton Ward in 2020. To learn more about Duncan’s work, visit his website at duncantrussell.com."It starts right at the beginning, they want each other's toys. This is built into us. Whenever you look out into the world at the stuff going on and the big picture, it really isn't that different from siblings, except the problem is that these are adults and there isn't anyone to tell them, okay, you're getting a time out." –Duncan TrussellSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

For episode 274, 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. 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 third episode of the series, Sharon speaks with Meena Srinivasan.Meena Srinivasan is an educational leader, speaker, author, and visionary edupreneur. With over two decades of dedicated service, she has consistently championing the fusion of Mindfulness and Social and Emotional Learning (SEL). In 2022, she was featured as one of Mindful Magazine's "Ten Powerful Women of the Mindfulness Movement," while also gaining recognition in Educational Leadership Magazine for her insights into Mindful Leadership and Wellbeing. Her recent TEDx Talk on Tenderness is one of the most popular talks of 2024 with more than 2 million views. A dedicated practitioner for more than 25 years, Meena is a newly ordained lay Dharma teacher in the Plum Village tradition, in the lineage of Zen Master Thich Nhat Hanh, who calls her a “precious ambassador of mindfulness.”In this conversation, Meena and Sharon speak about:Aligning inner life with outer workMeena’s early spiritual foundation in Hindu cultureSocial and Emotional Learning (SEL)SEL practices for different ages & environmentsSmell the Flower and Blow Out the Candle meditationsSupporting kids in crisisThích Nhất Hạnh’s School of InterbeingThe importance of parents'’ and educators’ well-beingCommunity practice as a necessity Transformative Educational Leadership Meena’s research on tenderness with Yale Tenderness versus compassion, vulnerability & empathyThe Three Breath Hug MeditationThe Non-Toothache MeditationThe episode closes with Meena leading guided practice. You can learn more about Meena’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.