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.
This talk explores the Fire Sermon taught by the Buddha and offers reflections and 5 somatic practices which help us transform reactivity into freedom.
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
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.
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.
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).
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.
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.
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.
The Talk explores the traditional teachings of First Foundation of Mindfulness through personal stories & modern perspectives - emphasizing the elements of Calming the Bodily Formation & nervous system practices, the 4 Postures of Awakening, and the aspects of impermanence & not self in the Wisdom Refrain of the Sutta.
An introduction to a wisdom-awareness map from the Thai Forest tradition: Mindfulness - Great Mindfulness - Mindfulness-Wisdom - Wisdom which leads to Release. Includes metaphors & descriptions of maturing awareness which is able to release reactivity & access the 3 Lenses of Wisdom (impermanence, unsatisfactoriness, not self). Concludes with a fun somatic exercise on holding on & letting go, based on a teaching from Ajahn Chah. For more information about these teachings, visit Heather's website & look up Talks & Retreat Schedule.
The Talk explores three ways that we can transform Fear into Love: Naming & Welcoming, Releasing Reactivity through the Nervous System, and Lovingkindness.
The Talk ends with a moving true story of one woman's journey from fear into love & the service she offers to the world out of her understanding.
An introduction to A Map of Awareness from the Thai Forest Tradition:
Sati-Mindfulness-Mahi Sati (Great Mindfulness), Sati Panna (Mindfulness Wisdom), Panna-Vimutti (Wisdom which leads to release).
Includes teachings on how to approach teachings and practices of awareness, how to use the Three Characteristics, (impermanence, unsatisfactotoriness, not self) to decrease and release activity of the Defilements (greed, hatred and delusion) and a fun experiential exercise based on a teaching from Ajahn Chah about letting go.
For more information about these teachings, visit Heather's website and look up Talks, Retreat Schedule and ongoing trainings on MahaSati.
Beginning with a story of about Heather's close encounter with a monkey in India, the talk offers theory and practice on the First Foundation of Mindfulness on 'calming the bodily formation' as well as 'settling the nervous system' which are important 'dharmas of modern times'. Practices support us to work with anxiety, fear shame, judgment and other difficult emotions and reactive patterns of body and mind.
This Talk examines the roots of the journey transformation from struggle & separation to connection & love. Mindfulness of the nervous system, wisdom perspectives, forgiveness, compassion & patience.
"Funny, poignant, practical - this Talk explores Six Qualities of Equanimity; the Near Misses, and how to live with these qualities in the foreground of our hearts and lives.
Equanimity is the Spacious (1) Balance (2) of the Non Reactive (3) mind-heart, grounded in Wisdom (4), with supports a deep Caring (5) , and leads to an Appropriate Response (6).
The Divine Abodes of loving-kindness, compassion, joy and equanimity are the places of the awakened heart. Practicing to cultivate these four abodes helps us to access these wonderful and transformative qualities of the open heart.
The talk opens with a story about Ajahn Pasanno and an introduction to the metaphor of the 5 Spiritual Faculties as a team of 5 Horses pulling "The Cart of Self". The rest of the talk explores the relationship between the 5 Faculties and the 4 Divine Abodes (metta, compassion, joy, equanimity)
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.
In this talk Heather shares some of her personal connection with the Thai Forest Tradition, followed by offering a map of practice from the tradition.
Sati (Mindfulness) - MahaSati (Pure Awareness) - SatiPanna (Mindfulness- Wisdom) - PannaVimudhi (Wisdom Leading to Release).
This talk explores Compassion through the following aspects:
Cultivation Aspects: How to Practice and the Near Misses
Wisdom Aspects: The Three Characteristics (change, suffering, not self)
Fruition Aspects: Stories from ancient and modern meditators and activists
Dedicated in memory of Ruth Denison, the Talk explores traditional and innovative applications of the First Foundation of Mindfulness, including
Calming the Bodily Formations and nervous system, the wisdom aspects of mindfulness of the body, and mindfulness in all the postures and activities.
- How metta is a practice of intention and concentration
- How to work with metta difficulties and cycles of purification
- How to develop authentic metta phrases
- Introduction of the metta muses (categories)
Filled with anecdotes, singing and practical advice, this talk covers the second half of the Metta Sutta, including Metta for All Beings, the Difficult Person, How to Cherish Beings By not Holding to Fixed Views
Drawing from various commentaries and translations of the Metta Sutta, the talk explores this important teaching from the perspective of practice and how to live it in our lives. Explores the qualities of Trust, Wise Speech, Humility, Contentment, Peace and Integrity.
This talk brings together the awakened states of metta, compassion, joy and equanimity into our Four Foundations of Mindfulness practice. Filled with stories, laughter and song.
The Buddha taught that there are 8 ways to cultivate metta, which manifest into 11 benefits. The talk includes numerous stories from around the world, including the story of how the Buddha came to teach lovingkindness.
How to bring your metta practice alive in the midst of the inevitable cycles of difficulty and purification.
Stories, poems, practices and tools to help us "keep going".
Using stories from the time of the Buddha to modern day, the talk takes us on a tour of the 7 factors: mindfulness, investigation, energy, joy, calm, concentration and equanimity; in their ordinary and extraordinary aspects.
The tour includes "side trips" to explore the 4 Noble Truths, the 4 Wise Efforts and many practical techniques.
Basic map for transforming judgments. Contains lively stories, poetry and sutta references, all in the spirit of 'it's workable.'
- Mindfulness: Active & receptive qualitie3s
- Mindfulness of the Body & Nervous System: Practical techniques
-Heart Practices: An overview
-The role of Wise Effort in the practice of inquiry into mental habits
The importance of Wise Friends on the path
Through the story of the Buddha and the mad elephant, traditional and creative techniques and inspirational and real life examples, the talk takes
us on a journey of metta for all beings.
Talk explores many doorways of investigating the te4achings on self and
no-self including developing a healthy sense of self.
the four S's of self
1. simple sense of self
2. solid sense of self
3. self-interested sense of self
4. social sense of self
Talk explores the 5 aggregates and the 3 characteristics using stories, suttas and practical exercises to develop relating wisely to the sense of self.
An overview of the Brahma Viharas (lovingkindness-compassion-sympathetic joy-euanimity) and the role they play in the path of transforming judgments through sharing stories, images and practical techniques.
With a light hearted tone, the talk outlines five key areas of practice in working with the judgmental mind; Mindfulness, Somatic Practices, Heart Practices, Inquiry into habits and the role of wise friends, Spiritual Community.
"The spiritual path moves through cycles. The key is balance."
The talk journeys from the ground of ethical conduct through developing concentration, working with doubt, developing insight, working with dukkha of many types, to stabilizing in equanimity and opening to and integrating awakening.
A "talk from the heart" blending aspects of wisdom and compassion. Teachings on the five recollections, the three characteristics and how to work with difficulties in cultivating compassion are offered through stories from the life of the Buddha, Dipa Ma, Darlene Cohen, Ruth Denison and His Holiness the Karmapa.
The central theme of this talk is the Body is the Teacher. Based on the Satipatthana Sutta with First Foundation emphasis, the talk outlines Mindfulness of Breathing, of the four postures, and of full awareness in the continuity of all activities. Offers practical instructions, personal stories, and stories from the time of the Buddha.
Exploring on the levels of mind-heart-body, including teachings on patience, equanimity, compassion and forgiveness. The talk reflects on befriending the 'difficult' person in metta practice, with the underlying intention of reminding us that we are all in this together; that befriending difficult people can be both workable and transformational and that there are practical tools available to assist us on our journey.
Through stories and practical instruction,s the talk illuminates the direct experience of fear and other challenging emotions and describes the transformation of fear into love through the practices of naming, mindfulness of the body/nervous system, lovingkindness and letting go.
Through personal stories, practical techniques and humor, the talk outlines five areas for working with judgments:
1. Mindfulness of Body
2. RAIN Practice
3. Heart Practices
4. Learning about patterns
5. Value of wise friends
Using images, stories and quotes from teachers and spiritual leaders, this talk explores the practice of equanimity, discussing the topics of dependent conditions, working with challenges to equanimity, and offering equanimity practice techniques.
After recently returning from six months of study and practice in Asia, Heather shares a few stories from her trip, weaving the themes of the outer journey and the inner journey of retreat. Teachings and practice tips focus primarily on working with strong emotions, the five hindrances and the process of letting go.
How do we find the place between indulgence and self-mortification, between pride and shame? This talk explores the relationship between humility and the Middle Way, through personal stories, poetry and practical techniques such as working with fear, the hindrances and the RAIN practice.
The talk explores the story of Prince Siddartha's encounters with the Four Heavenly Messengers - old age, sickness, death and those who have 'gone forth' in search of the highest happiness. Woven with personal stories and the examples of contemporary masters, the talk also offers practical advice on how to use the experience of the Four Messengers as our teachers and inspiration in practice.
After sharing a personal story, th talk explores working with some of the challenging states of mind and body, followed by a teaching on the essence of Prajnaparamita, emphasizing the qualities of vast space, bliss and compassion.
After sharing a personal story about suffering and the end of suffering, the talk outlines working with "the darkness" and cultivating the light in terms of working with hindrances, physical pain, strong emotions, & cultivating happiness & compassion; the talk concludes with an introduction of Prajnaparamita.
