Outcomes and Intentions
Upon completing the 9-month program, students will be able to:
- Recognize and feel grounded in direct experience through the body.
- Offer warm compassion to all living beings, starting with ourselves.
- Identify feelings of ease and being "home," as well as a sense of belonging and connection to all of life.
- Apply techniques and skillful means to a daily, progressive meditation practice which paradoxically directs you right where you are.
Working Community Guidelines Documents: Pith MEP community guidelines and Community guidelines fuller explanation
Tentative 3-Term Curriculum:
Meditations + Journal Activities
Common Humanity Meditation (17 minutes)
Self-Compassion Break Practice (20 min)
One for Me, One for You 20 Minutes with Kristen Neff | 20 Minutes with Chris Germer
Feel welcome to explore additional Self-Compassion practices on Kristen Neff and Chris Germer's sites.
Starting the Day: Allowing yourself to be as you are (9 min)
Morning Meditation: At Home in Nature (13 min)
Morning Meditation 2: (Mostly resting in gentle silence) (30 min)
Grounding Meditation (15 min)
Deep Breathing (24 min)
Slowing Down/Listening Inwardly - Mindful Movement (25 min)
4 Anchors Open Sky Meditation (20 min)
Shamatha 1: Relaxation + Stability (17+ min)
Shamatha 2: Stability & Vividness (18+ minutes)
Informal Practice Pause that refreshes (Time variable 2+ minutes)
4 Anchors Open Sky Meditation (20 min)
Noting led by Kristen Neff (20 minutes)
Shamatha-Vipassana 1 (33 minutes)
Shamatha-Vipassana Short (16 minutes)
Minding the Gap (13 minutes)
Minding the Gap (20 minutes)
Space of the Mind (16+ minutes)
Picking out a Journal / Images, Doodles, Haiku
Haikus: Antidotes to Fear of Death + What's Alive Now?
3 Prompts: Waking Up/ Sensory Detail/ Haiku
Simple Gratitude Assignment/ Noticing Feelings
Beauty of List-Like Entries: What's On My Mind?
Nuggets of Wisdom / Short Phrases for Off-Cushion
Generating Wisdom as a Window to View Challenges
Term 1: Discovering Compassionate Embodied Presence
- Pre-class Readings: None
- Poem: The Way It Is by William Stafford
- Quote: "Part of the Universe" quote by Albert Einstein
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
Daily Home Practice (Click here for detailed week 1 home practice instructions)
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Formal Practice
- Morning Meditation: At Home in Nature (13 Minutes) You can use this meditation to practice each day this week.
- Grounding Meditation (15 Minutes) You can use this meditation at night before sleep, to regulate in the face of stress or overwhelm, or any time at all.
- Informal Practice (the pith): Throughout the day - as often as you remember - put your body on the ground/in nature, breath deeply, feel/notice the ground.
- Pre-class Readings: None
- Poem: Peace of Wild Things by Wendell Berry
- Poem: Ancient Language by Hannah Stephenson
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
Daily Home Practice
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Formal Practice
- Common Humanity Meditation led by Audrey (17 minutes)
- Deep Breathing led by Kate (24 minutes)
- Journal Resources and Journal Activity One
- Informal Practice (the pith): Throughout the day - as often as you remember - tune into your breath, deepen your breath, feel the breath as a connection to all of life.
- Pre-class Podcast: The Wisdom of the Body: Mind & Life Podcast with Anne Klein (1 hr)
- Poem: Unconditional by Jennifer Wellwood
- Poem: Shared Silence by Christopher Plowman
- Poem: House of Belonging by David Whyte
- Poem: Living My Life as a Mystic by Edward Hirsch
- Poem: Antidote to Fear of Death by Rebecca Elson
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
Daily Home Practice
- Formal Practices
- Informal Practice (the pith): Throughout the day - as often as you remember - slow down, tune into your body, and listen.
Resources for Next Session
- There is nothing to read/view before class next week.
- Pre-class readings: None
- Poem: Finding What You Didn't Lose by John Fox
- Poem: Alchemy of Attention by Steve Taylor
- Poem: Meditation on a Grapefruit by Craig Arnold
- Haikus: Collected November 5-11
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
Daily Home Practice
-
Formal Practices
- Self-Compassion Break Practice led by Kate (20 min)
- Shorter versions of this practice are available on the web: 5 Minutes with Kristen Neff and 6 Minutes with Chris Germer
- Journal Activity 3
- Informal Practices (the pith): Throughout the day - whenever you need it - so gently, say "this, too...." Simply remembering throughout the day to welcome whatever is arising.
For Next Session
- Please read: The 5 Myths of Self-Compassion by Kristen Neff
- Pre-class readings: The Five Myths of Self-Compassion
- Quote: Mary Oliver "I don't ask for the sights...."
- Poem: Hokusai Says by Roger Keyes
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
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Formal Practices
- Please revisit any of the practices offered during classes 1-4.
- Journal Practice 4
- Informal Practices (the pith): Feeling your day-to-day life as a prayer, open sacred space. Do less, not more.
For Next Session
- No readings for next session, which is December 2nd, the week after Thanksgiving!
- Pre-class readings: None
- Acknowledgment: Pith Community Guidelines
- Program Review: Module One Themes PDF
- Poem: Wild Geese by Mary Oliver
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
-
Formal Practices
- Please revisit any of the practices offered during classes 1-4.
- Optional: One for Me, One for You 20 Minutes with Kristen Neff | 20 Minutes with Chris Germer
- Optional: Feel welcome to explore additional Self-Compassion practices on Kristen Neff and Chris Germer's sites.
- Journal Practice 5: Contemplating retreat
- Informal Practices (the pith): Making the teachings your own; homing in on compassionate embodied presence
For Next Session
- No readings for next session, which is our last session before winter break.
- Please explore the Journal practice 5 prompt (linked above), which will be referred to during session 7.
- Pre-class readings: None
- Poem: The Way It Is by William Stafford
- Poem: Self-Compassion by James Crews
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
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Formal Practices (Term Review)
- Morning Meditation: At Home in Nature led by Audrey (13 Minutes)
- Grounding Meditation led by Kate (15 Minutes)
- Common Humanity Meditation led by Audrey (17 minutes)
- Deep Breathing led by Kate (24 minutes)
- Slowing Down/Listening Inwardly - Mindful Movement led by Kate (25 min)
- 4 Anchors Open Sky Meditation led by Audrey (20 min)
- Self-Compassion Break Practice led by Kate (20 min)
- Morning Meditation 2: (Mostly resting in gentle silence) led by Audrey (30 min)
- Additional Self-Compassion practices on Kristen Neff and Chris Germer's sites.
- Informal Practices (the pith): Making the teachings your own; homing in on compassionate embodied presence
For Next Session
- Read Siddhartha by Herman Hesse (Translation by Hilda Rosner)
- Carry Out a 12- to 36-hour personal retreat. See full retreat schedule and instructions.
Term 2: The Path of Meditation
- Pre-class readings: Siddartha by Herman Hesse (All)
- Stillness Quote: William Butler Yeats
- Poem: Forget About Enlightenment by John Welwood
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
Daily Home Practice
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Formal Practices
- Shamatha 1 led by Kate (17 min) - This can be used for the next several weeks
- Journal Activity no.1 Term 2
- Informal Practice (the pith): Habits of mind will pull us away from the present moment. We have ways of working with that to create more ease and wisdom. Throughout the day - as often as you remember - receive sound/sensation. Listen outwardly, listen inwardly.
Resources for Next Session
- Attention Revolution - Forward, Preface, Introduction
- Pre-class readings: Attention Revolution - Forward, Preface, Introduction
- Cartoon: M.I.N.D. by Dharma Comics
- Poem: Alchemy of Attention by Steve Taylor
- Poem: Thinking by Danusha Laméris
- Journal Map: Perceptual Filters & Making Direct Contact by Audrey
- Slides: Awareness & Attention
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
Daily Home Practice
-
Formal Practices
- Informal Practice Pause that refreshes (Time variable 2+ minutes)
- Shamatha 1 led by Kate (17 min) - This can be used for the next several weeks
- Informal Practice (the pith): Pause and make direct contact with sensory experience
Resources for Next Session
- Attention Revolution - Stage 1 Directed Attention
- Pre-class readings: Attention Revolution - Stage 1 Directed Attention
- Scientific American Diagram Showing Default Mode Network
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
Daily Home Practice
-
Formal Practices
- Informal Practice Pause that refreshes (Time variable 2+ minutes)
- Shamatha 1 led by Kate (17 min) - This can be used for the next several weeks
- Informal Practice (the pith): Pause and make direct contact with sensory experience.
Resources for Next Session
- None
- Poem: The Union of the Two by the 4th Panchen Lama Lobsang Chukyi Gyeltsen
- Poem: The Cure for it All by Julia Fehrenbacher
- Poem: Learning to Pause by Gunilla Norris
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
Daily Home Practice
-
Formal Practices
- Informal Practice Pause that refreshes (Time variable 2+ minutes)
- Shamatha 1 led by Kate (17 min) - This can be used for the next several weeks
- Term 2 Journal 2 Prompt
- Informal Practice (the pith): Pause and make direct contact with sensory experience.
Resources for Next Session
- Optional: If supportive to you, you can read Attention Revolution Shamatha Stage 2: Continuous Attention
- Optional Pre-Class Reading: Attention Revolution Shamatha Stage 2: Continuous Attention
- Poem: Lie Down by Nancy Paddock
- Poem: Thinking by Danusha Laméris
- Quote: Refinement of relinquishment by Shaila Catherine
- Slides: Shamatha no. 2 Relaxation & Stability
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
Daily Home Practice
-
Formal Practices
- Informal Practice Pause that refreshes (Time variable 2+ minutes)
- Shamatha 1 led by Kate (17 min) - This can be used for the next several weeks
- Term 2 Journal 3 Prompts
- Informal Practice (the pith): One breath meditation. Just this breath, (not the last one or the next one).
Resources for Next Session
- Optional: If supportive to you, you can read Attention Revolution Shamatha Stage 3: Resurgent Attention
- Optional Pre-class readings: Attention Revolution Shamatha Stage 3: Resurgent Attention
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
Daily Home Practice
-
Formal Practices
- Informal Practice Pause that refreshes (Time variable 2+ minutes)
- Shamatha 1 led by Kate (17 min) - This can be used for the next several weeks
- Shamatha 2: Stability & Vividness led by Kate (18+ minutes)
- Please check out the reflection prompt sent via email.
- Informal Practice (the pith): Notice the moment when choice arises.
Resources for Next Session
- No reading for next session.
- Pre-class readings: None
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
Daily Home Practice
-
Formal Practices
- Informal Practice Pause that refreshes (Time variable 2+ minutes)
- Shamatha 1 led by Kate (17 min) - This can be used for the next several weeks
- Shamatha 2: Stability & Vividness led by Kate (18+ minutes)
- Continue to use your journal as a place to help access wisdom through drawing, doodling, haiku, and asking what wisdom would say about a situation you are sorting through.
Resources for Next Session
- No reading for next session. Our last session of term 2 will be a 2-hour retreat.
- Pre-class readings: None
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
Term 3: Waking Up to Our Lives
- Pre-class readings: None
- Poem: I Imagine the Gods by Jack Gilbert
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
Daily Home Practice
-
Formal Practices
- Informal Practice Pause that refreshes (Time variable 2+ minutes)
- Morning Meditation: At Home in Nature (13 Minutes)
- Shamatha 1: Relaxation & Stability led by Kate (17 min)
- Shamatha 2: Stability & Vividness led by Kate (18+ minutes)
- Term 3 Journal 1 Prompt
Resources for Next Session:
- Looking Deeply within the Three Dharma Seals: Impermanence, No-Self, Nirvana by Thich Nhat Hanh
- Pre-class readings: Looking Deeply within the Three Dharma Seals: Impermanence, No-Self, Nirvana by TNH
- Poem: Happy Lucky Idiot by Nanao Sakaki
- Poem: Evolution by Rebecca Elson
- Poem: Losing Everything by Jeff Foster
- Poem: If You Knew by Ellen Bass
- Poem: Allow by Danna Faulds
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
Daily Home Practice
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Formal Practices
- Shamatha-Vipassana 1 led by Kate (33 minutes)
- Term 3 Journal 2: Aging
- Informal Practice (the pith): Everything is in motion, all is process.
Resources for Next Session:
- The Birth and Caretaking of a Violent Thought Lecture by Lama Rod Owens (1 hr 46 min)
- Pre-class lecture: The Birth and Caretaking of a Violent Thought by Lama Rod Owens
- Poem: Feather at Mid Day by Sister Dang Nghiem
- Poem: Kindness by Naomi Shihab Nye
- Poem: Watching My Friend Pretend Her Heart Isn't Breaking by Rosemerry Wahtola Trommer
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
Daily Home Practice
-
Formal Practices:
- Noting led by Kristen Neff (20 minutes)
- Shamatha-Vipassana 1 led by Kate (33 minutes)
- Term 3 Journal 3: Common Humanity
Resources for Next Session:
- The Fullness of Emptiness by Thich Nhat Hanh
- Pre-class readings: The Fullness of Emptiness by Thich Nhat Hanh
- Poem: Consider the Space Between the Stars by Linda Pastan
- Passage: Hiding by David Whyte
- Quote: Geshe Kelsang Gyatso Rinpoche
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
Daily Home Practice
-
Formal Practices:
- Minding the Gap led by Audrey (13 minutes)
- Minding the Gap led by Audrey (20 minutes)
- Term 3 Journal 4: Keeping Wisdom Nearby
Resources for Next Session:
- Attention Revolution: 2 Interludes/Lucid Dreaming - Daytime Practice and Lucid Dreaming - Nighttime Practice
- Pre-class readings: Attention Revolution 2 Interludes/Lucid Dreaming - Daytime Practice and Lucid Dreaming - Nighttime Practice
- Poem: Calling the Spirit Back from Wandering the Earth in its Human Feet by Joy Harjo
- Presentation: Slides on Construct Activation and Emptiness
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
Daily Home Practice
-
Formal Practices
- Minding the Gap led by Audrey (13 minutes)
- Minding the Gap led by Audrey (20 minutes)
- Term 3 Journal 4: Keeping Wisdom Nearby
Resources for Next Session:
- Attention Revolution 2 Interludes/Dream Yoga - Daytime Practice and Dream Yoga - Nighttime Practice
- Pre-class readings: Attention Revolution 2 Interludes/Dream Yoga - Daytime Practice and Dream Yoga - Nighttime Practice
- Presentataion: Slides on Construct Activation and Emptiness
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
Daily Home Practice
-
Formal Practices
- Space of the Mind led by Kate (16+ minutes)
- Term 3 Journal 4: Keeping Wisdom Nearby
- Off the Cushion Practice
Resources for Next Session:
- None
- Pre-class readings: None
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
Resources for Next Session:
- None
- Pre-class readings: TBD
- Dedication: For All Beings Prayer by Zenju Earthlyn Manuel
Resources for ongoing practice: