Zen master Thich Nhat Hanh suggests that instead of focusing on everything that's wrong with ourselves, other people, or the world … we should ask: "What's NOT wrong," as a way of practicing the incredibly transformative quality of gratitude. This quality of thankfulness is so powerful, in fact, it's considered 1 of 2 main antidotes to our experience of fear. It also represents the very fruit of our practice, or Equanimity. In this talk, Shell explores how we can use our mindfulness practice to access this quality more and more often, so that eventually, we can live from a place of thankfulness, rather than from a place of complaint.

The Buddhist teachings warn us of 5 main challenging and complicated mental states that block, confuse, or "hinder" our ability to more fully open our hearts and minds, and prevent us from discovering freedom from suffering. In this talk, Shell explores how we can use the practice of energy (or viriya, in Pali) to more clearly recognize these five mental states, and eventually loosen our grip on them in order to discover more joy, freedom, and ease in our lives. It includes a 15-minute meditation aimed at helping us overcome the pain of desire.

A common expression among those who practice Insight Meditation is "don't believe everything you think," which points to the idea that in order for us to discover the truth – or any transformation or release from suffering in our lives - we first need to take a good look at what we're believing, then courageously question the validity and/or benefits of these beliefs. In this talk, Shell explores the crucial practice of Investigation (or vicaya), which is considered the 2nd Factor of Awakening.

The Buddha taught that you can search the entire universe for someone more deserving of your love and compassion than yourself, and you will not find that person anywhere. And yet, so often for many of us, it seems much easier to offer our care, compassion, and even forgiveness to others than to ourselves. We tend to beat ourselves up, or give ourselves an unnecessarily hard time for our "perfectly human" emotions and imperfections. This talk from Shell explores how our meditation practice can help us learn how to offer more of our love, care, and forgiveness to the person we spend the most time with - ourselves. It includes a 10-minute meditation at the end.

As the Buddhist teachings show us, our deepest source of pain and suffering arises from our delusion that we are somehow separate from one another, and from Earth itself. Given this, one the most profound practices we are offered to dispel this delusion is by exploring what is called Mahabhuta, or The Great Elements contained within our bodies. This talk explores not only why this practice is essential, but how we can use our meditation practice to investigate it. It includes a 15-minute meditation at the end.

In the Buddhist teachings, we are asked to use our meditation practice as a way to reflect on the profound truth of anicca, or impermanence: the truth that everything – including ourselves, is always and forever in a constant state of unfolding … along with the truth that if we can learn to trust that flow, and let go of needing to control it, we can truly live with much more joy, freedom, and ease in our lives. This talk investigates how we can learn to live in and even as that constant unfolding. It includes a meditation at the end.

In the Buddha's teachings on Wise or Right Livelihood, we are urged to shine a strong light on what we're believing about our own worth, as well as our opinions about the worthiness of others, because these assumptions touch, shape, and affect almost everyone and everything in our lives – individually, culturally, and even globally. This talk explores how we can use our practice to take a closer look at these beliefs so that, ultimately, we can take actions that will lead to more joy, compassion, and connection.

One day, when the Buddha was just 8 years old and upset, he decided to offer himself both calm and compassion by very naturally sitting in what has been called "the first meditation," and consciously nurturing a quality called Passaddhi – a Pali word translated as serenity, composure, or tranquility. In this new talk, Shell explores how we can follow the Buddha's wise example, along with his instructions on how best to develop the same calming, soothing effect through our practice.

The Buddha's last words to us were said to be: "All conditioned things are impermanent; strive on with diligence!" In these difficult times we're all living through, maintaining our practice, as well as our sense of hopefulness, can often be challenging. In this new talk, Shell explores the quality of aditthana - a Pali word meaning "determination" or "resolve" - and offers us ways to "strive on with diligence" to help us strengthen not only our commitment to our practice, but to ourselves.

Whenever there seems to be a gap between what is, and how we want it to be – whether this means a situation, person, ourselves, or life itself – we tend to experience frustration, or anger. Yet, if we can allow ourselves to let go of our strong expectations, our suffering can often drop dramatically. In this new talk, Shell offers us some tips – both classic and modern – for how we can use our practice to slowly loosen our grip, and discover more freedom, joy, and ease.