Begin Where You Are: An Introduction to Mindfulness Meditation

Begin Where You Are is a weekend mindfulness meditation retreat at Drala Mountain Center in Red Feather Lakes, Colorado, led by Dr. Cynthia Garner. It is an introduction to secular, evidence-based mindfulness, written for people who are new to meditation as well as those who want to deepen a practice they already have. The approach is trauma-sensitive, and the emphasis throughout is on choice and curiosity.

What to Expect

The retreat runs from a Friday afternoon to a Sunday midday, and it builds gradually from the foundations of mindfulness. Arrival and check-in are between 2:00 PM and 5:00 PM on Friday, followed by an opening session and a first meditation practice in the evening.

Saturday moves through the four postures. The morning is given to seated and walking meditation. Mid-day brings mindful movement and gentle yoga, and the afternoon is set aside for personal reflection, journaling and small-group inquiry. There is free time for hiking and wandering the grounds. In the evening you practice standing and lying-down meditation.

On Sunday morning there is a final meditation and mindful movement practice, then an integration session and closing inquiry. Departure is at 12:30 PM.

The weekend includes periods of silence, but it is not a silent retreat. You will also have guided instruction, group discussion and room for personal inquiry. The practices draw on evidence-based mindfulness-based interventions, with attention to how your nervous system works. The aim is practical skills for working with stress, anxiety, reactivity, sleep and relationships. Every practice is invitational, and you are free to modify it or pause whenever you need to. The movement is gentle and suited to all bodies and abilities.

This is an educational program. It is not psychotherapy or group therapy, and it does not replace mental health treatment.

About Dr. Cynthia Garner

Dr. Cynthia Garner is a somatic therapist and boundary-setting coach who works with educators, mental health professionals, caregivers and survivors of relational violence. She teaches Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT), and she is the author of Fierce Boundaries: Practical Skills and Somatic Exercises for Healing in a Traumatized World.

Her path into this work began in 2017, when she left the classroom after seven years of teaching. She went on to graduate counseling courses, a two-year somatic psychotherapy program, and professional training in clinically proven mindfulness-based interventions. She also took part in the year-long Mindful Schools Teacher Certification Program and its School-wide Implementation Program.

The Setting

Drala Mountain Center sits in the mountains near Red Feather Lakes, Colorado. Between sessions there is time to hike, rest and take in the landscape.

Lodging for two nights is part of the retreat, and you choose a room type at checkout:

- Dormitory: beds for up to seven or eight people, gender-segregated, with a shared bathroom and shower stalls down the hall.
- Monk Room: a private indoor room with a bed, bedding, closet, large window, desk and chair, and a shared bathroom. This is the more affordable solitary option.
- Single or Double Room: a private room with a dresser, closet and an attached bathroom with toilet, sink and shower.
- Junior Suite: a queen-size bed, desk, dresser, closet, sitting area and a private bath with a tub.

All meals and drinks are provided, with vegetarian, vegan and gluten-free options. Extra nights can be added at a reduced rate.

Before You Go

No previous meditation experience is needed. The retreat is taught in English.

Tuition is offered on a tiered scale with scholarship, standard and sponsor options. It covers the program, two nights of lodging, meals and drinks. Transportation to and from the center is not included, and neither are nights beyond the two provided.

Bring comfortable clothing for meditation and movement, layers for the mountain weather, sturdy shoes for walking outdoors, and a journal if you like to write.