The greatest gift is the
gift of the teachings
Retreat Dharma Talks at Spirit Rock Meditation Center

Mindfulness For Everyone

Mindfulness offers us tools to develop our capacity to pay attention, regulate emotions, and cultivate states of lovingkindness, compassion, and even-mindedness. Mindfulness can be practiced in a range from focused attention to wide open, spacious, natural awareness. Over time one can access states of profound well-being in both silent meditation and everyday life.

In this retreat we will practice mindfulness through sitting and walking meditation, as well as through lectures and the opportunity to meet with teachers who will guide our practice. While rooted in the Buddhist practice of mindfulness, this retreat will focus on the practical applications of mindfulness and the range of ways to practice it. It is open to people of all backgrounds and experience, especially those interested in secular mindfulness.

This retreat is silent except for teacher-led Q&A, small groups, or other practice meetings.

2023-06-19 (7 days) Spirit Rock Meditation Center

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2023-06-19 Opening Session (Retreat at Spirit Rock) 1:32:17
Diana Winston, Alex Haley, Carol Cano, Gullu Singh
2023-06-20 Morning Sit with Instructions (Retreat at Spirit Rock) 55:05
Diana Winston
2023-06-20 Curious about Mindfulness (Retreat at Spirit Rock) 53:44
Alex Haley
This talk investigates curiosity as an aspect of one common definition of mindfulness. Being curious can help us incline more towards receiving felt-sense experience and avoid getting caught in judgment.
2023-06-20 Two Types of Loving Kindness Meditation (Retreat at Spirit Rock) 46:20
Diana Winston
In this meditation we explore "Wet" and "Dry" Loving Kindness. Dry loving kindness is primarily thoughts-based, using repetition of phrases to change your inner "soundtrack." Wet loving kindness is an emotion-based practice where we try to evoke the feeling of kindness and explore what gets in the way. In this guided meditation we try both types.
2023-06-21 Morning Instructions and Sitting (Retreat at Spirit Rock) 49:44
Alex Haley
2023-06-21 Taking the RAFT Home: Working with the 5 Hindrances 60:34
Gullu Singh
In this talk Gullu introduces the 5 hindrances: Desire, Aversion, Sloth/Torpor, Restlessness & Doubt and how they keep us from feeling comfortable or "at home" with the present moment. He also introduces the acronym RAFT from Gil Fronsdal as a method of working with them. RAFT is Recognize, Allow, Feel & Tease Apart. The talk uses some visual aids which can be found at
2023-06-21 Guided Loving Kindness & Other Practices Sitting (Retreat at Spirit Rock) 43:34
Carol Cano
2023-06-22 Morning Instructions and Sitting (Retreat at Spirit Rock) 54:26
Gullu Singh
2023-06-22 Mindfulness Tool Kit for Working with Difficult Emotions (Retreat at Spirit Rock) 58:43
Diana Winston
In this talk we explore the core tools that we can use when we are struggling with difficult emotions, whether on retreat or in daily life. These tools are Mindfulness (of course): we learn how to be present with our emotions, practice RAIN, and meet our difficult thoughts and emotions with a fearless heart. The second tool is Wisdom: how can we "enlist the wisdom mind" to help us when we are lost in a challenging emotion.The third is Love: how we bring self-compassion and kindness to ourselves and our difficulties when we most need it. Lastly, Awareness Itself: Recognize the part of us that is stable, free, and luminous even in the midst of difficult emotions. Includes real-life examples.
2023-06-22 Guided Loving Kindness & Other Practices Sitting (Retreat at Spirit Rock) 43:47
Gullu Singh
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