The greatest gift is the
gift of the teachings
Heather Sundberg's Dharma Talks at Spirit Rock Meditation Center
Heather Sundberg
Heather Sundberg has taught insight meditation since 1999 and completed the Spirit Rock/IMS Teacher Training. Beginning her own meditation practice in her late teens, for the last 25 years, Heather has studied with senior teachers in the Insight Meditation (Vipassana) and Tibetan (Vajrayana) traditions and has sat 1-3 months of retreat a year for almost 20 years. She was the Spirit Rock Family & Teen Program Teacher & Manager for a decade. Between 2010- 2015 she spent a cumulative one-year in study, practice, and pilgrimage in Asia. Since 2011, she has been a Teacher at Mountain Stream Meditation Center and sister communities in the Sierra Foothills, and also teaches nationally, especially at Spirit Rock Meditation Center. Her teaching emphasizes embodiment, compassion and practical wisdom.
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2021-12-22 The World Is Burning: Transforming Reactivity into Presence 53:46
This talk explores the Fire Sermon taught by the Buddha and offers reflections and 5 somatic practices which help us transform reactivity into freedom.
"Winter Solstice Retreat: Embracing the Dark, Inviting the Light" with Heather Sundberg, Oren Jay Sofer, SEP and Dawn Scott
2021-12-22 Guided Meditation with Instructions for Working with Emotions 57:33
Instructions and Guided Meditation describe 4 ways of practicing with Emotions: 1. Label it 2. Feel the Emotion in the Body 3. Space as a Support 4. Noticing the emotion changes
"Winter Solstice Retreat: Embracing the Dark, Inviting the Light" with Heather Sundberg, Oren Jay Sofer, SEP and Dawn Scott
2021-12-19 First Day Meditation Instructions 33:33
Guided Meditation on Grounding, Posture, Sound and Breath, concluding with Orienting Practice
"Winter Solstice Retreat: Embracing the Dark, Inviting the Light" with Heather Sundberg, Oren Jay Sofer, SEP and Dawn Scott
2020-04-13 Embodiment and Nervous System Resiliency (Online Retreat at Spirit Rock) 42:43
This Talk shares Heather's favorite teachings and practices of the First Foundation of Mindfulness of the Body and Mindfulness of the Nervous System. Heather offers a variety of simple short direct body/nervous system practices to support you during COVID-19 times and for everyday resiliency building. I hope it is helpful for you.
Living Awareness through Insight Meditation - Online
2019-12-19 Bringing the Body, Heart, and Awareness to our Difficulties (Retreat at Spirit Rock) 58:29
This talk offers teachings and practices on mindfulness of the nerous system, compassion, and awareness.
Insight Meditation Winter Solstice Retreat
2019-03-25 Integrating Insights to Deepen Our Practice (Retreat at Spirit Rock) 58:24
This innovative talk describes the process and advanced practice of Integrating our Insights, including types of insight, what the mind does immediately after an insight, teasing apart the clinging & the natural impulse to integrate insight, how to test the insight, how to include & purify 'the clinging that remains', and learning to live the insight.
March Insight Meditation 1-Month
2019-03-20 Mature Mindfulness, Emptiness, and Release (Retreat at Spirit Rock) 64:43
Offered on the Spring Equinox Full Moon, the Talk opens with stories & metaphors of the Moon, and then moves into exploring a map of practice from the Thai forest tradition from the perspectives of theory, practical application and guided practice. Sati (Mindfulness) - MahaSati (Great Mindfulness) - Sati-Panna (Mindfulness Wisdom) - Panna-Vimutti (Wisdom which leads to Release).
March Insight Meditation 1-Month
2019-03-14 Review of Insight Meditation Full Instructions (Retreat at Spirit Rock) 42:32
Includes guidance about practicing with: 1. A Primary Object such as the breath, 2. Secondary Objects such as other body sensations or sounds, 3. Opening into Choiceness Awareness of numerous arising & passing objects - In addition the guidance includes some tips on how to listen to our practice to know which instructions to engage in during different cycles of meditation practice.
March Insight Meditation 1-Month
2019-03-13 Cycles of Deepening Insight Practice (Retreat at Spirit Rock) 61:00
This Talk explores how deepening stages of Insight practice lead to awakening. Beginning with the ground of Sila (ethical conduct), supporting the development of Samadhi (concentration) which provides the power & pliancy of mind for Panna (seeing clearly) practice. The Three Characteristics (impermanence, unsatisfactoriness, not self) are explored, as well as working with cycles of purification. With continuous practice a new cycle into mature Equanimity can emerge as a jumping off point to further awakening.
March Insight Meditation 1-Month
2019-03-06 Brahma Vihara: Metta (Lovingkindness) 2: Metta Mandala Guided Meditation (Retreat at Spirit Rock) 42:13
This "Sacred Circle of Well Wishing" Guided Meditation includes visualization & somatic metta practice working with the main categories in Metta Practice - Self, Benefactor, Good Friend, Familiar Stranger, Difficult Person and All Beings.
March Insight Meditation 1-Month

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