For Beginners

There is no cost for classes, events or retreats at IMC. Donations are welcome. No pre-registration is required unless otherwise stated.

For the most up-to-date schedule of classes please see the IMC Calendar

Information for Newcomers
Meditation Instruction
6 Week Introductory Audio Course
6 Week Introductory Course Handouts
Meditation Timers

Happy Hour: Practicing Loving-kindness and the Brahmaviharas  

4 Wednesday afternoons, 5:00 – 6:00 pm, April 5, 12, 19, 26

with Diana Clark and Nikki Mirghafori

Join us as for an hour of gladdening the mind and heart!  We will practice and discuss the teachings on loving-kindness, compassion, sympathetic joy, and equanimity, known as the Brahmaviharas, and often translated as the Divine Dwellings. In these weekly offerings, we will explore gentle and gradual cultivation and expansion of these heart practices, which are known to be both supportive for a mindfulness practice, and transformative in their own right.  Our hour together will start with a 30-minute guided meditation, followed by a short talk on an aspect of the Brahmaviharas, concluding with discussion and Q/A. [As we explore the best time slot for our community, this weekly event will shift to a different time slot, 5:30 to 6:30pm, for the subsequent four weeks.]


Taught by experienced meditators, this drop-in class teaches the basic elements of mindfulness meditation. The small class size often provides opportunities to ask individualized questions about beginning a meditation practice.  Many people find it helpful to attend this class more than once. No pre-registration necessary.

Every Thursday, 6:15 – 7:15 pm
First Monday of each month, 6:15 – 7:15 pm
First Thursday of each month, 10:45 – 11:45 am



The basic instruction in mindfulness meditation is taught sequentially in this 5-week course.  The course starts with mindfulness of breathing, followed by mindfulness of the body, emotions and thinking and concludes with a discussion on concentration and the application of mindfulness in daily life.

This course is taught several times a year by Gil Fronsdal and senior students.  The frequency of the course offering and the exact dates vary each year, but in general, it starts in January, April or May, July, and October.  The course dates will be announced in the IMC newsletter and can be found on the IMC calendar.  In addition, when Gil Fronsdal teaches the course, the course is recorded and made available on audiodharma.org.  The weekly handouts for the course are available here.  No pre-registration necessary.

  • 5 Wednesday evenings, January 18 – February 8, 7:30-9pm with Diana Clark and David Lorey
  • 5 Tuesday afternoons, January 10 – February 1, 1:30-3pm, with Tom Fenner



This self-paced course consists of the recordings and handouts from Gil Fronsdal’s six-week Introduction to Mindfulness Meditation course.  Each time Gil Fronsdal teaches the five or six-week course, it is recorded and made available on Audiodharma.org.  In addition to the recordings, transcripts are available for one particular six-week course here.  The weekly handouts from the course are also available here. No pre-registration necessary.



Once or twice a year we offer an all-day introduction to mindfulness meditation on a Saturday. The retreat format allows for a number of meditation sessions in a single day which provides an opportunity to learn how to apply the instructions. For people who have gone through the 5-week introductory series, the daylong is a great way to review the instructions and experience the benefits of a full day of practicing them.  Please see the calendar for dates. No pre-registration necessary.

  • Saturday, March 25, 9:30am – 3:30 with Ines Freedman



For beginners who have taken an introductory mindfulness meditation class and would like to take the next step in building and supporting their practice. This is a 4-week series on developing mindfulness practice with a 20-minute meditation, review of basic instruction and introduction to further teachings that support mindfulness practice.

  • 4 Wednesday evenings, February 22, March 1, 8 and 15, 7:30 to 9pm with Chris Clifford and others