Coming Home: Foundations of Mindfulness

Coming Home: Foundations of Mindfulness is a five-hour meditation workshop in the insight meditation (vipassana) tradition, taught by Melissa McKay for InsightLA Meditation in Beverly Hills, California. It is a daylong for complete beginners and for anyone who wants to begin again, with a focus on the real basics, taught slowly and practiced in the body.

The starting point is simple: mindfulness is not a special state to achieve. It is the trainable capacity to meet this moment, whether breath, body, thought or feeling, with a steady heart. You do not need to be calm, spiritual, flexible or "good at this." You only need to be willing to show up and practice.

What to Expect

The day runs from 12:00 PM to 5:00 PM and moves between instruction, practice and rest. It opens with a clear introduction to mindfulness: what it is, what it is not, and why attention can be trained. From there, the day includes:

- Guided sitting meditation, with instruction on posture, breath and working with thought
- Walking meditation and simple embodied practice
- A body-based practice to settle the nervous system
- Time for questions, common obstacles and how to begin a sustainable home practice

There will be periods of silence, and there is also room for the questions people tend to keep to themselves. Am I doing this right? What if I can't stop thinking? What if I get bored or emotional? The space is quiet and unhurried, and the aim is to leave with a simple framework you can use the next morning rather than a pile of concepts.

This is a good fit for people who have tried meditation apps and want live guidance, for those returning after a long pause, and for anyone who prefers less theory and more actual practice.

About Melissa McKay

Melissa McKay is a meditation teacher and the Executive Director of InsightLA. She began practicing in 1998 in Oakland, California, with Barbara Janus, who introduced her to the teachings of Sayadaw U Pandita of Burma. Her first retreat with Sayadaw U Pandita marked a turning point, and the changes she saw in herself became the foundation of her teaching.

The Setting

The in-person daylong takes place at the Benedict Canyon Retreat House, in the Beverly Hills area of Los Angeles. This session is the in-person version of a hybrid daylong that is also offered online.

Before You Go

All experience levels are welcome, and no prior meditation experience is required. The workshop is taught in English.

Meditation cushions and chairs are provided. You are welcome to bring whatever helps you sit, whether a cushion, chair or bench, along with comfortable clothing, water, a snack, and a notebook if you like. Meals and overnight accommodation are not included.

The class is donation based, and no one will be turned away for lack of funds.