Meditation Instruction

Meditation Instruction

Mindfulness Instructions

Mindfulness meditation is often taught in a 5-step sequence at IMC. Instructions begin with mindfulness of the breath, followed by mindfulness of the body, emotions and thinking and conclude with a discussion on concentration and the application of mindfulness in daily life. Written instructions taking this approach can be found [here.]

Six-Week Online Introduction to Mindfulness Meditation Course

Several times a year, a 5 or 6-week course for beginning meditators is offered [Learn more].  The recordings, transcripts for one particular six-week course are available on

Mindfulness of Mind

Andrea Fella has taught a daylong on Mindfulness of Mind a number of times. Recordings of the instructions, including guided meditations, are available on

Meditation Posture and Walking Meditation instructions

Meditation posture and walking meditation are important supports for mindfulness meditation. Written instructions can be found below and recordings of instructions are available on

Intermediate Mindfulness Meditation Instruction

In addition to the 5 or 6-week course for beginning meditators, Gil Fronsdal has offered an Intermediate course on mindfulness. The recordings and handouts for that course are available on

Buddhist Meditation

A series of talks given by Gil Fronsdal on key elements of Buddhist meditation, including mindfulness, concentration and liberation, is available on


Concentration is not only a meditation practice, but it is also a key part of the Buddhist path of practice. Recordings and handouts from a number of different series of teachings by Gil Fronsdal on concentration are available on

Lovingkindness (Metta) Meditation

Metta, or lovingkindness is the heartfelt wish for the well-being of oneself and others. The practice of Metta meditation, the systematic cultivation of our capacity for lovingkindness, is an important partner to mindfulness meditation. Instructions for practice are offered weekly as part of the “Happy Hour” offering with Diana Clark and Nikki Mirghafori. In addition, a number of series of teachings by Gil Fronsdal or Andrea Fella are available on

Guided Meditations

Guided meditations from a number of different teachers, with a number of different emphases, are available on

Daily life Practice

Integrating meditation practice into our daily lives can be difficult. Many of us need support for this challenging but rewarding aspect of practice. Andrea Fella has taught a Daily Life Practice Retreat a number of times. The recordings from those retreats, including instructions, guided meditations and handouts are available on

Additional Meditation Instructions

A number of additional meditation instructions are available on