Introduction to Insight Meditation: Mindfulness of Ease and Difficulties

This daylong Insight Meditation program is an introduction to mindfulness practice, offered at Spirit Rock Meditation Center in Woodacre, California, and led by Howard Cohn, MA. It is open to anyone, whether this is a first daylong meditation retreat or a hundredth. No experience is required. People can attend in person in the Community Meditation Center or join online by Zoom.

The day centers on developing mindfulness and friendliness: a relaxed, kind, and curious attention to moment-to-moment experience. The teaching in the Theravada Insight Meditation tradition looks at how steady present-moment awareness helps us understand the causes of suffering and happiness, and how we can meet both ease and difficulty with more balance and clarity.

What to Expect

The program runs from 10:00am to 3:00pm Pacific Time. Howard Cohn offers instruction in both sitting and walking meditation, with time for practice in each. Teaching on mindfulness of ease and difficulties weaves through the day, and there is a question and answer session. The invitation is simple: come as you are, and learn to meet this moment fully.

Registration includes access to a recording of the program, which becomes available about ten days afterward. The program is offered in English and Spanish.

About Howard Cohn, MA

Howard Cohn is one of the original Spirit Rock teachers. He has led Insight Meditation retreats worldwide since 1985. He has also guided the Mission Dharma Community in San Francisco for over 40 years. The community now meets mainly online, along with frequent in-person hybrid day retreats.

The Setting

The in-person program takes place in the Great Hall of the Community Meditation Center at Spirit Rock in Woodacre. This is a day program, not a residential retreat, and overnight accommodation is not provided. Those who prefer to practice from home can take part online through Zoom instead. Please register for one format only, either on-land or online.

Before You Go

Everyone is welcome, and no prior knowledge or practice is needed. People attending in person should bring their own lunch and a water bottle, as lunch is not provided.

Pricing is on a sliding scale, with higher rates helping to support the teachers, Spirit Rock, and fellow practitioners who need to pay less. Scholarship rates are available for BIPOC practitioners, young adults, and the Mudita/Karuna category. Volunteer and work exchange opportunities may be available for the in-person program. Online, no one is turned away for lack of funds as space allows.

Four continuing education credits are available for an additional fee, for licensed and license-eligible mental health and health care professionals. Full, live attendance is required to receive them, and participants are responsible for confirming that their licensing board accepts the credits. Registration closes at 9:00am Pacific Time on the day of the program, and a waiting list is created if it fills early.