Drop-In Class Resources

Below are resources for the topics we’ve discussed in our online drop-in classes. The resources are self-explanatory and you may find them helpful even if you didn’t attend that particular class.

These sessions are offered free in a spirit of generosity in these challenging times. However, donations are welcome (see PayPal link below).

There are also many other teachers offering free, online sessions to sustain us during this pandemic. You’ll find an updated list here 

Pausing in the Midst
When we find ourselves distracted or caught up in thoughts, the STOP practice can help us pause, even in the midst of every-day activities, by directing our attention in a clear, systematic way. This handout explains the four key steps.

Grounding in the Present
Like a tree, grounding deeply in our roots allows us to bend with the wind.

Cultivating Self Compassion
“The common healing element in both mindfulness and self compassion is a gradual shift toward friendship with emotional pain. Mindfulness says, “feel the pain”, and self compassion says, “cherish yourself in the midst of the pain”; two ways of embracing our lives more wholeheartedly.” Christopher Germer

Self Compassion Phrases

Cultivating Compassion for Ourselves and Others
“The more openhearted we are with ourselves the closer we feel with the rest of life. Self compassion is the foundation for kindness towards others…Self compassion opens us to the universality of suffering among living beings.” Christopher Germer

Loving Kindness Meditation

Working With Challenging Emotions

R.A.I.N. Practice from Tara Brach

Allow by Dana Faulds
There is no controlling life.
Try corralling a lightning bolt,
containing a tornado. Dam a
stream and it will create a new
channel. Resist, and the tide
will sweep you off your feet.
Allow, and grace will carry
you to higher ground. The only
safety lies in letting it all in –
the wild and the weak; fear,
fantasies, failures and success.
When loss rips off the doors of
the heart, or sadness veils your
vision with despair, practice
becomes simply bearing the truth.
In the choice to let go of your
known way of being, the whole
world is revealed to your new eyes

Nature as a Source of Inspiration, Strength and Stability in the Midst of Challenge

Lake Meditation
“In the lake meditation, we sit with the intention to hold in awareness and acceptance all the qualities of mind and body, just as the lake sits held, cradled, contained by the earth, reflecting sun, moon, stars, trees, rocks, clouds, sky, birds, light, caressed by the air and wind, which bring out and highlight its sparkle, its vitality, its essence.”

“In your meditation practice and in your daily life, can you identify not only with the content of your thoughts and feelings but also with the vast unwavering reservoir of awareness itself residing below the surface of the mind?” Jon Kabat Zinn

Mountain Meditation
The mountain reminds us that we might look upon some of the changes we are observing in our minds and bodies as internal “weather”. The mountain reminds us that we can remain stable and balanced in our sitting in the face of the storms of our own minds and bodies. Jon Kabat Zinn

Tuning In Through Our Senses to Life

Video: Stop, Look, Go Practice
Look with all your senses.
Stop pause take a breath.
Go with the moment, give yourself completely to the moment.

“One of our greatest gifts is the ability to simply take time to appreciate and enjoy the world around us. Fine-tuning our ability to notice detail is an important skill of the artist and the writer. It is an important skill for everyone to enjoy! Every time you see something new, take a moment to really get to know the object with your eyes. Practice this technique on new things that you see. Take time to rediscover old, familiar objects.” Charles Ghigna

Deepening our Sense of Gratitude and Appreciation

Video: Blessings
six blessings for everyday life as read by Br. David Steindl-Rast

Gratitude Meditation
by Jack Kornfield

Tips for Keeping a Gratitude Journal
from Robert Emmons

Attitudinal Foundations of Mindfulness


“Are you stressed? Are you so busy getting to the future that the present is reduced to a means of getting there? Stress is caused by being “here” but wanting to be “there”, or being in the present  wanting to be in the future. It’s a split that tears you apart inside. To create and live with such an inner spilt is insane. The fact that everybody else is doing it doesn’t make it any less insane.” Ekhart Tolle

“The best way to achieve your own goals is to back off from striving for results and instead to start focusing carefully on seeing and accepting things as they are moment by moment. With patience and regular practice movement towards your goals will take place by itself. This movement becomes an unfolding that you are inviting to happen within you.” Jon Kabat Zinn

These sessions are offered free in a spirit of generosity in these challenging times. However, donations are welcome.