New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

---

What you resist persists. Buddhist strategies for acceptance and equanimity.

Ofosu Jones-Quartey, a meditation teacher, author, and musician hailing from the Washington DC area brings over 17 years of experience in sharing mindfulness, meditation and self-compassion practices with the world. Holding a bachelor's degree from American University and certified by the Mindfulness Meditation Teacher Certification Program, Ofosu is a graduate of the Teleos Coaching Institute and is the male voice on the Balance meditation app, reaching over 10 million subscribers.

Ofosu leads meditation classes and retreats nationwide, having taught and led retreats at the Insight Meditation Community of Washington, The Insight Meditation Society, Spirit Rock, Brooklyn Zen Center, Cleveland Insight, Inward Bound Mindfulness and more.

As an accomplished hip hop artist under the name "Born I," Ofosu released the mindfulness-themed album "In This Moment" in 2021. His most recent album is "AMIDA", a spiritual, Lo-Fi Hip Hop album exploring life, death and his Buddhist faith.

Beyond music, Ofosu is an author. His self-published children's book "You Are Enough" debuted in 2020 and his next work "Love Your Amazing Self" via Storey Publishing in 2022. Ofosu's latest book: "Lyrical Dharma: Hip Hop as Mindfulness" will be released in 2025 via Parallax Press.

Ofosu lives in Rockville, Maryland, with his wife and four children.

Cara Lai has worked as an artist, wilderness guide, social worker, and therapist before becoming a full time meditation teacher. She teaches teens and adults at Spirit Rock, Insight Meditation Society, and Ten Percent Happier.

To find out more about what Cara does, you can go to her website, www.caralai.org – where she's got some online meditation classes, including one called Meditate Your Face Off. She also has a monthly class for parents, co-led by Ofosu Jones-Quartey.

Speaking of podcasts, Cara also co-hosts a podcast called Adventures in Meditating (For Parents), along with Jess Morey and Jon Roberts.

Cara lives in Vermont with her husband and their 2-year-old son.

***

Want to study and practice with today's guests? Please check out these Spirit Rock offerings:

Cara Lai: Steadying the Heart (April 1-8; opens Dec 3)

Ofosu Jones-Quartey: BIPOC Voices: Weekly Sunday Sangha (Nov. 24)

All 10% Happier listeners receive a discount code for our December Insight Retreat (Dec. 8-18) with the code TENPERCENT

Related Episodes:

The Upside of Desire | Cara Lai

Can You Get Fit Without Self-Loathing? | Cara Lai

Rewire How You Talk To Yourself | Ofosu Jones-Quartey

What It's Like To Do A Year-Long Silent Meditation Retreat—By Yourself | Cara Lai