The Four Foundations of Mindfulness

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The Buddha taught a direct way to alleviate suffering and discover peace, wisdom and happiness - and that was through cultivating the Four Foundations of Mindfulness.  

In this unique, live, online retreat format, we will be co-creating a container for continuity of practice supporting the development and deepening of your capacity for awareness. Participants will cultivate these foundations in the context of formal meditation practice and with the support of respected and skilled teachers in the Insight Meditation Tradition.

During this retreat we will systematically explore each of the four foundations, in a progressive fashion:


The first foundation, awareness of the body, will cultivate embodied present moment attention which supports our capacity to stay present and centered, and serves as a profound vehicle for awakening.

The second foundation cultivates attention to the realm of feeling-tone and the building-blocks of our experience (the pleasant, unpleasant or neutral nature of experience,

Pali: ‘vedana’,) which supports non-reactive presence to the ups and downs of life, and insight into our conditioned instincts and reactivity which allow us to break free of the patterns that cause our suffering.


The third foundation focuses on developing a wise relationship to thoughts, emotions and mind-states by recognizing their impersonal and changing nature; so that we may cultivate our capacity to respond rather than react.


The fourth foundation represents the culmination of these practices, which help us to see the ways we become caught, as well as the ways we can free ourselves, through the common obstacles we encounter in our practice and the wholesome states that can be cultivated to support it.


This retreat will support an establishment of, and deepening into the practice of Mindfulness for a greater capacity to meet whatever difficulty and chaos our external experience may bring. It serves as an introduction to those new to practice, providing the essential teachings, and an opportunity to refresh and strengthen practice for experienced practitioners. 

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