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Beginner’s Mind, Boundless Heart: 6-Week Basic Training in Mindfulness & Metta – Rachel Hammerman | 7-9PM


7:00 pm – 9:00 pm

Wednesdays, 7pm-9pm; April 3, April 10, April 17, April 24, May 1, May 8

Pre-register here for all 6-weeks; no drop-ins | General:$132 and members:$120
(Classes will be recorded and available to participants)

This six-week introductory training will teach students how to practice Mindfulness and Metta (Lovingkindness) meditation. It is suitable for those new to meditation and those seeking to refresh their practice and cultivate beginner’s mind. Students will learn how to practice Mindfulness and Metta to develop the skills and ability to make moment-by-moment decisions to reduce stress, strengthen relationships and live with ease.

“In the beginner’s mind there are many possibilities, in the expert’s mind there are few.” – Suzuki Roshi, Master Zen teacher

“With mindfulness we can turn our attention to anything. When awareness is imbued with kindness, it is a powerful combination that gives us the capacity to be with anything.” – Mark Coleman, meditation teacher & author of Make Peace With Your Mind

Week-by-week, we will systematically explore simple meditation practices to establish:

– Mindfulness of the breath
– Mindfulness of the body
– Mindfulness of strong emotions
– Mindfulness of the inner critic and thoughts
– Mindfulness of reactivity to pleasure and pain
– Metta (Lovingkindness) and a boundless heart
Students will learn and develop practical resources to:

– Choose where to place your attention moment-by-moment
– Develop an embodied and calm presence
– Respond, not just react to strong emotions
– Resiliently surf life’s ups and downs
– Neutralize the inner critic and judgmental thoughts
– Cultivate self-compassion and friendliness towards oneself and all of life
Each two-hour class includes a mix of talks, meditation practices and group exercises, with instructions for daily meditation practice at home. The course content was developed by the Mindfulness Training Institute as the Six-Week Introductory Training in Mindfulness (SIT) that has been delivered all over the world.


About Rachel Hammerman:

Rachel Hammerman is a meditation teacher and a mindful communication and career coach. As a meditation faculty member of the Nalanda Institute for Contemplative Science, she teaches Metta meditation every Friday afternoon at the Tibet House in NYC. She is teaching this course as part of the completion of her teacher training with Mark Coleman and Martin Aylward in the Mindfulness Training Institute. Rachel is grateful to offer meditation practices and teachings as she’s received them from many teachers, including Joseph Goldstein, Sharon Salzberg, Tara Brach, Joe Loizzo, Bob Thurman and her dharma mentor, Oren Jay Sofer. Rachel completed the Nalanda Institute’s 2-Year Contemplative Psychotherapy Program and participated in Stanford’s Compassion Cultivation Training. As a coach, Rachel synthesizes insight meditation with 15 years of strategic communications experience to help people speak, work and live with ease. She has a BA in Sociology from Tufts University and learned to meditate using the app, 10% Happier: Meditation for Fidgety Skeptics.


Tibet House US Gallery
22 West 15th Street
New York, NY 10011 United States
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