Resources

Meditation

• Tenderness Kit - A collection of meditations, mediations, conjurings, and reflections on being together, while apart in Karachi. Curated by artists Shahana Rajani and Omar Wasim in 2020 with contributions by Ali Samoo, Asad Alvi, Fazal Rizvi, Fiza Khatri, Jeanne Penjan Lassus, Nosheen Ali, Omer Wasim, Rahma Mian, Sadia Khatri, Shahana Rajani, Shayan Rajani.

My contribution: a guided body scan meditation. 

Moving away from the thinking mind, and resting in non conceptual being is what helped me come into my own during the period of isolation that followed Covid outbreak in 2020. Forging a deep, kind friendship with my body, with my “self”. Like I am my own mother, child, grandmother, friend. With this meditation, I am hoping to share with you an entry point in to your bodies and hopefully finding that loving kind space within. As we slowly, gently, kindly keep returning our attention (again and again and again) to our breath and body, we build safety and trust in our body, in our being. 

This guided body scan can be done lying down or seated, whatever you are comfortable with. If you are sitting, consider placing a folded blanket or a hard cushion under your sit bones and hips. Elevating your pelvis can bring ease in this pose. If you are lying down and are able to, please consider lying on the ground instead of a soft surface like a bed or sofa. You can place a folded towel or blanket under your head to offer yourself a bit of ease in the neck and jaw. 

• Why Meditate (video)

• FAQs on Meditation

• Guided Meditations

  • UCLA Mindful Awareness Research Center

  • UC San Diego Center for Mindfulness

  • Audio Dharma

  • Tara Brach

• Walking Meditation instructions by Steven Smith

• Keys to well-being, The Greater Good Science Center at the University of California, Berkeley

• Mindfulness teacher and clinical pyschologist Tara Brach's blog posts:

  • From Self-judgment to Compassion

  • It’s not what’s happening…it’s how you respond

  • Taking Your Hands Off the Controls

Vipassana

• • Talks by Vipassana teachers Steven Smith, Michelle McDonald 

  • Vipassana instructions by Steven Smith and Michelle McDonald

Self-Compassion, Metta Practices

• Developing self-compassion, Tara Brach 

• RAIN of self-compassion, Tara Brach

• Metta Meditation 1, Meditation 2

Karachi Sangha

Beginning in 2018, Karachi Sangha was initiated to create space for mindfulness/Vipassanā insight meditation practitioners in the city to sit together every Wednesday. Sometimes the sits are guided by Mindfulness/Vipassanā teachers, other times we meditate silently together. 

These sits are open for everyone. In keeping with 2,500 year old Buddhist tradition, teachings are offered freely.  To join please register here.

Talks

• • Embracing Suffering With Mindfulness Dhamma Talk by Thich Nhat Hanh

Body

• Yoga With Adriene

• Psoas Release - Constructed Rest Pose

  • The One Muscle That Does Not Need Strengthening

  • Getting in to CRP

  • CRP FAQs

  • 5 Tasks of CRP

Meditation Retreats

• • Nilambe Buddhist Meditation Center, Kandy, Sri Lanka

  • Vipassana Hawai'i

  • Wat Pa Tam Wua Monastery, Mae Hong Son, Thailand

  • Open Dharma