All courses are offered in the spirit of generosity. Donations are warmly welcomed.
Heart Qualities and Forgiveness
Teacher: Alex
Next offering: Tuesdays, 6:30pm - 7:45pm EDT, May 6th - June 10th
For those with some meditation experience and a foundational understanding of mindfulness.
A six-week course focused on cultivating and exploring the heart qualities through meditation and practice in daily life. The course invites a deepening of mindfulness through a wise and compassionate opening of the heart to both our inner and outer worlds. When life feels harsh, the instinct may be to shut down, but discovering the power to open instead can transform our lives in meaningful and lasting ways.
The topics covered are:
- Kindness
- Compassion
- Joy
- Equanimity
- Forgiveness
Each week includes a 75-minute live virtual session, guided meditation practices, daily life practices, journal prompts, and optional reading.
Introduction to Mindfulness Meditation
Teacher: Ally
Next offering: To be announced.
Mindfulness is about relating to our experiences with balance and kindness. In this 6-week course we will learn about the practice of Mindfulness and Mindfulness Meditation as tools for well-being and liberation.
Through the exploration of the foundational practices of Mindfulness, including bringing awareness to our bodily sensations, emotions, and thoughts, as well as practices for warming and opening the heart, we will gradually develop the ability to become a compassionate witness to our experiences rather than pushing them away or being swept up in them.
We will also learn to develop a formal meditation practice as well as integrate mindfulness practices into our daily lives.
- We will meet for 90 minutes on the first week of class to get oriented to the course and to each other. For every other week, we will meet for 75 minutes.
- Each class will consist of a check-in with the group, guided meditation, and talk on a different topic related to mindfulness practice.
- These courses are all about practice! You will be assigned a particular meditation each week to practice. We will share about how our practices are going during class.
Mindfulness Meditation: Deepening the Foundations
Teacher: Ally
Next offering: To be announced.
This course is for anyone who has taken “Intro to Mindfulness Meditation” and/or has a regular mindfulness meditation practice.
In this course, which mostly draws from Buddhist wisdom, we will more deeply dive into the foundational practices of mindfulness, look at specific techniques for practice, and explore various wisdom themes such as the nature of suffering and the nature of impermanence.
We will also lightly explore the foundational integrity practices and heart practices, which are considered in many traditions to be core to developing and deepening the meditation practice.
- We will meet for 90 minutes on the first week of class to get oriented to the course and to each other. For every other week, we will meet for 75 minutes.
- Each class will consist of a check-in with the group, guided meditation, and talk on a different topic related to mindfulness practice.
- These courses are all about practice! You will be assigned a particular meditation each week to practice. We will share about how our practices are going during class.
Body as North Star
Teacher: Ally
Next offering: Tuesdays, 7:00pm - 8:15pm EDT, May 6th - June 10th
One of my yoga teachers used to say “Your body is a good teacher and a good friend.” For many of us, this doesn’t always feel true. Our bodies are essential to perceiving and interacting with life, to experiencing all the joys and sorrows, yet sometimes we can feel disconnected or even disembodied, consistently living in a mental realm. Our bodies are gateways to the present moment and to developing wisdom through mindfulness meditation.
In this course, we will dive deeper into the first foundation of mindfulness, Mindfulness of the Body. We will explore awareness and compassion practices that aim at deepening our connection with and developing a wise relationship to the body, thus deepening our presence in life and our ease in meditation practice.
- We will meet for 90 minutes on the first week of class to get oriented to the course and to each other. For every other week, we will meet for 75 minutes.
- Each class will consist of a check-in with the group, guided meditation, and talk on a different topic related to mindfulness practice.
- These courses are all about practice! You will be assigned a particular meditation each week to practice. We will share about how our practices are going during class.
Cultivating Self-Compassion
Teacher: Ally
Next offering: To be announced.
Bringing kindness and compassion to our own experiences is an integral part of practicing Mindfulness and a necessary ingredient to having the capacity to be present with all of the ups and downs of life. Many of us struggle with accepting ourselves just as we are and instead strive to change ourselves to be “better”. In this 6-week course, we will learn practices to cultivate a friendly and kind relationship with ourselves to support our Meditation practice and our joy in daily life.
- We will meet for 90 minutes on the first week of class to get oriented to the course and to each other. For every other week, we will meet for 75 minutes.
- Each class will consist of a check-in with the group, guided meditation, and talk on a different topic related to mindfulness practice.
- These courses are all about practice! You will be assigned a particular meditation each week to practice. We will share about how our practices are going during class.
Half-Day Retreat
Teacher: Ally
Next offering: To be announced.
Participating in a retreat is a great way to deepen your practice, no matter your level of experience.
Through periods of guided sitting, standing, and walking meditation, you give your body and mind a chance to settle into the present moment. This both calms the body and allows you to see the nature of your mind ever more clearly.
There will also be a time for mindful eating to practice integrating what you’re learning into daily life and a period of optional group sharing.
All are welcome!
Exploring Wisdom Themes
Next offering: To be announced.
For those with some meditation experience and exposure to mindfulness concepts.
A six week course on developing wisdom through our direct experience by exploring various themes in meditation and daily life. The core focus of the course is to foster realizations into the truth of our experiential reality. The topics covered are:
- How to explore experiential wisdom
- Subjectivity
- Impermanence
- Oneness
- A lack of self
- The nature of suffering
Each week there will be a one hour live virtual session, weekly meditation practices, suggested inquiries for exploration, and journal prompts.
Universal Wisdom: An Introduction to Mindfulness and Meditation
Teacher: Alex
Next offering: To be announced.
A six week course where we will cover:
- What is mindfulness and meditation
- How to meditate and establish a daily meditation practice
- The four foundations of mindfulness
- Growing ones own compassion and loving kindness
- Applying mindfulness to daily life
- Developing ones own wisdom
- Expanding consciousness
Each week there will be a 75 minute live virtual session, daily meditation practices to do at home, and additional optional resources for further study.
* NOTE: All talks will be recorded for students who miss a class. Only the teacher’s camera will be recorded. If being recorded is problematic or a concern for you, please reach out to alex@nowisknowing.org so we can find a solution.
* NOTE: Having your camera on for the course is strongly suggested as we would like to create an environment of safety and community.