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 others

The 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.

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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 Karl
• Understanding how habits like greed and fear begin in early childhood
• How issues like greed have roots in early childhood
• Learning from Karl the Crocodile: navigating big feelings, mistakes, and emotional complexity
• Karl the Crocodile as an inspiration for parents dealing with guilt and stress
• Making mindfulness accessible and engaging for children of all ages
• Putting our thoughts onto clouds and allowing them to float away
• Loving-kindness meditations for kids: getting the whole family into mindfulness practice

About 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 Salzberg

About 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 Trussell

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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 work
• Meena’s early spiritual foundation in Hindu culture
• Social and Emotional Learning (SEL)
• SEL practices for different ages & environments
• Smell the Flower and Blow Out the Candle meditations
• Supporting kids in crisis
• Thích Nhất Hạnh’s School of Interbeing
• The importance of parents'’ and educators’ well-being
• Community practice as a necessity 
• Transformative Educational Leadership 
• Meena’s research on tenderness with Yale 
• Tenderness versus compassion, vulnerability & empathy
• The Three Breath Hug Meditation
• The Non-Toothache Meditation

The episode closes with Meena leading guided practice. You can learn more about Meena’s work on her website, right here.

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For episode 273, 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. 

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 second episode of the series, Sharon speaks with Dr. Christopher Willard.

Chris is a clinical psychologist at Harvard Medical School and author of numerous publications for children and adults. An internationally sought-after speaker and mindfulness educator, his books include Growing Up Mindful, Raising Resilience, and Alphabreaths.

In this conversation, Sharon and Chris speak about:

• The benefits of mindfulness in family systems
• Chris’s personal journey with mindfulness
• How mindfulness can be accessible for kids 
• Emotional growth and connection at any age 
• Simple at-home practices 
• Modeling calm compassion 
• How kids can emotionally regulate 
• The benefits of meditation in schools 
• Challenges of technology in family life
• How self-compassion prevents burnout
• Nurturing empathy, presence and resilience 
• The goal of presence, not perfection

The episode closes with Chris leading guided practice. You can learn more about Chris’s work on his website, right here.

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.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

For episode 272, we are launching 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 first episode of the series, Sharon speaks with Susan Kaiser Greenland. Susan is a mindfulness educator and bestselling author, specializing in distilling global wisdom traditions and scientific research into straightforward everyday practices. In the early 2000s, she helped pioneer the introduction of secular mindfulness into classrooms through her Inner Kids model. After decades of working with children and adults and writing two widely translated books, Susan’s latest book, Real-World Enlightenment, was published in 2024 by Shambhala.

In this conversation, Susan and Sharon speak about:

• Susan’s journey with meditation
• Meditation’s effect on Susan’s son
• Inspiration for writing The Mindful Child
• Volunteering in schools
• Creating the Inner Kids program
• The importance of storytelling
• The playful approach for young ages
• The positive effects of mindfulness in schools
• The “Pink Bubble” compassion exercise
• Mindfulness for family dynamics
• Susan’s UCLA research findings
• Susan’s most recent book, Real World Enlightenment

The episode closes with Susan leading guided practice. You can learn more about Susan’s work on her website, right here.

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For episode 271, Sharon sits down with poet, author and Zen master Henry Shukman. 

After a spontaneous spiritual awakening at the age of 19, Henry embarked on a long journey of healing and deeper awakening through meditation. Since then, he has been leading a growing number of practitioners in Europe and the US. He is the Spiritual Director Emeritus of Mountain Cloud Zen Center in Santa Fe, New Mexico. Henry has also created the app, The Way, and is the author of several books, including his latest 2024 release, “Original Love.” This is Henry’s first appearance on the podcast.

In this conversation, Sharon and Henry speak about:

• Henry’s challenges in early life
• Discovering Zen teachings
• Henry’s new book, Original Love
• Mindfulness, Support, Absorption, Awakening
• Original Love versus Original Sin
• Mental health in spiritual practice
• The power of community and connection
• Henry’s meditation app, The Way
• How to microdose lovingkindness

The episode closes with Henry leading a guided meditation.

You can learn more about Henry’s books and teachings on his website right here. You can also learn about his app, The Way, right here.

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For episode 270, we bring you the second of a two-part episode from the archives. 

Recorded in the early 2010s in a visit to Asheville, North Carolina, Sharon is teaching on Lovingkindness in Difficult Circumstances. 

In this teaching, Sharon speaks about:

• Brief History of IMS

• The word Lovingkindness 

• the cultural baggage of “love”

• The reality of interconnection

• “Never throw anyone out of your heart” - NKB

• Looking for the good

• How to make a gratitude list

• Sharon’s only joke

• Making different choices

Sharon then takes some questions from the audience on

• Feeling the sorrow of the world

• Balancing concentration in practice

• How do we open despite our conditioning 

• Learn to let go of grievances

• The spaces between the breath

You can listen to the first part of this teaching in Episode 269 of the Metta Hour, released on September 3, 2025 entitled Lovingkindness in Difficult Circumstances Part 1.

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For episode 269, we bring you the first of a two-part episode from the archives.Recorded in the early 2010s in a visit to Asheville, North Carolina, Sharon is teaching on Lovingkindness in Difficult Circumstances. 

In this teaching, Sharon speaks about:

• Her travel adventure to North Carolina

• Her first impressions of Asian philosophy 

• Changing our relationship to joy & delight

• Transforming our relationship to suffering

• Awakening to the realm of neutral experiences

• Sharon’s first time meditating

• The three skills of  meditation 

• Sharon’s mantra of “something will happen”

• The deepening of concentration

• Our tendency to project into the future

• Mindfulness is not passive

• The magic moment in meditation

The episode closes with Sharon leading a guided meditation practice. Stay tuned for the second half of this teaching, which will be released in two weeks' time in Part 2 of Lovingkindness in Difficult Circumstances.

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For episode 268, Emma Seppälä returns to the Metta Hour for our ongoing Anxiety Series.

In this series, Sharon is speaking with Mental Health experts, providers and different researchers for tools to work with anxiety in increasingly challenging times. This is the eighth episode in the series.

Emma Seppälä is a best-selling author, Yale lecturer, and international keynote speaker. She teaches executives at the Yale School of Management and is faculty director of the Yale School of Management’s Women’s Leadership Program. She is also the Science Director of Stanford University’s Center for Compassion and Altruism Research and Education. A psychologist and research scientist by training, Emma’s expertise is the science of happiness, emotional intelligence, and social connection. Her latest book, “Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos” came out in 2024.

In this conversation, Emma and Sharon speak about:

• Mental Health study on university students
• How self-compassion figures into wellbeing
• Reflective Best-Self Exercise 
• How the Dalai Lama made a mistake
• Sovereignty: awareness + courage + energy
• Suppressing emotions makes them stronger
• Emma’s experience with an Eating Disorder
• Working with difficult emotions
• Different regulation techniques
• Breathing techniques for regulation
• Research on Lovingkindness
• Benefits of meditation
• How intuition can help our anxiety

Emma closes the conversation with a guided breathing practice. To learn more about Emma’s work and get a copy of “Sovereign” on her website right here. Learn about Emma’s 6-week course, the Science of Sovereignty right here.

Check out the first episode in the Anxiety Podcast Series with Dr. Jud Brewer on Ep.260 of the Metta Hour Podcast.

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For episode 267, Deb Dana makes her first appearance on the Metta Hour for our ongoing Anxiety Series.

In this series, Sharon is speaking with Mental Health experts, providers and different researchers for tools to work with anxiety in increasingly challenging times. This is the seventh episode in the series.

Deb Dana, LCSW, is a clinician, consultant, author, and international lecturer on polyvagal theory-informed work with trauma survivors and is the leading translator of this scientific work to the public and mental health professionals. A founding member of the Polyvagal Institute, Deb developed the signature Rhythm of Regulation® Clinical Training Series: The Science of Feeling Safe Enough To Fall in Love with Life and Take the Risks of Living. She is also the author of many books, her most recent 2025 release, Glimmers Journal: Reflect on the Small Moments That Bring You Joy, Safety, and Connection.

In this conversation, Deb and Sharon speak about:

• Overview of Polyvagal Theory
• How Deb came to her work
• Understanding our nervous system
• How Polyvagal Theory impacts anxiety
• Being with anxiety vs being hijacked by it
• The spaciousness of Ventral Regulation
• Sympathetic versus parasympathetic
• The biological imperative of connection
• History of co-regulation in PVT
• The Autonomic Ladder
• Impact of a clinician’s compassion
• Transmitting cues of safety to others
• Savoring the practice of 30 seconds
• The difference between inconvenience and danger
• The Rhythm of Regulation
• Breath as a regulatory tool
• Gathering Glimmers
• Building the capacity to face suffering differently
• Breakdown of a glimmer practice
• Having a sensitivity to our trauma

Deb closes the conversation with a guided practice on the Story of the Three States. 

To learn more about Deb’s work, you can visit her website right here and checkout her latest books: the Glimmers Journal and the Nervous System Workbook.

Check out the first episode in the Anxiety Podcast Series with Dr. Jud Brewer on Ep .260 of the Metta Hour Podcast

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