Beginning Meditation Instruction

Beginning Meditation Instruction

No Cost and No Registration. In general, registration is not required to participate in IMC’s offerings. Although there is no cost for any of our programs, we are grateful for donations to support our activities and teachers.

IMC offers a number of different avenues to learn and practice mindfulness meditation. Classes range from a single, one-hour session to a five-week course exploring and practicing mindfulness. Also, a six-week mindfulness course is offered online about once a year plus a few times a year a single, longer class on mindfulness is offered on a Saturday. In addition, a regular session on loving-kindness meditation is offered weekly.

Students are welcome to take any course and to take courses in any sequence. Many students report that attending a number of different courses or the same course repeatedly is supportive for establishing a meditation practice. For the most up-to-date schedule of classes please see the IMC calendar.


One-Hour Basic Mindfulness Meditation Instruction

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


Five-Week Introduction to Mindfulness Meditation

Basic instructions 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 or 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.


Six-Week Self-Paced Introduction to Mindfulness Meditation

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.


One-Day Introduction to Mindfulness Meditation

A few times a year we offer an all-day introduction to mindfulness meditation on a Saturday. The day-long retreat format allows for a number of meditation sessions in a single day which provides an opportunity to learn how to apply the instructions and to build momentum and continuity in mindfulness. For those who have attended the 5-week introductory course, 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.


Four-Week Beginner’s Practice Group

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. Often, the Beginners Practice Group is offered following the 5-Week Introduction to Mindfulness Course to give beginning students additional support for their burgeoning meditation practice. Please see the calendar for dates. No pre-registration necessary.


Happy Hour: Practicing Loving-Kindness

Join us as for an hour of gladdening the mind and heart! In these weekly offerings we will explore gentle and gradual cultivation and expansion of 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 brief introduction to the week’s topic, followed by a 30-minute guided meditation and conclude with discussion and a question and answer period. No pre-registration necessary.

Wednesdays, 6:00 – 7:00 pm, with Diana Clark and Nikki Mirghafori


Six-Week Online Introduction to Mindfulness Meditation

Once a year or so (times vary) we offer an online recorded version of Gil Fronsdal’s six-week Introduction to Mindfulness Meditation course, optionally including 5 sessions of personal phone or Skype support from experienced meditation mentors.  Learn more