Programs Offered Previously at the Unitarian Society






Tranquility and Concentration in Buddhist Meditation
Dates: Tuesday evenings May 18, 25, June 1, 8, 15, 22, 29, July 6, 2010 (eight weeks)
Time: 7:00 – 9:00 pm
Class Limit: 25 people
Suggested minimum donation for USNH pledging members $ 96. / non-members $160.


As meditation practitioners, we often have a sincere desire that our practice improve our life in a significant way, and we have an idea of how quickly we want this change to occur. In addition, we know what we want to happen during meditation: our body should be comfortable and relaxed, our mind should be peaceful and calm, and our emotions should be pleasant and manageable. When progress toward our life improvements seems slow, and/or our experiences during meditation don’t meet our expectations, we can become discouraged, and criticize ourselves and /or the meditation practice. In this 8-week program we will explore our assumptions and expectations about meditation practice, and learn specific skills for deepening concentration and strengthening tranquility during meditation. Each class will include lecture, walking meditation, breathing meditation (silent or guided), and group discussion.
Prior meditation experience and some familiarity with Buddhist teachings is recommended. Sincere beginners are also welcome.


Mindfulness of the Body 
Dates: Tuesday evenings Sept. 1, 8, 15, 22, 29, Oct. 6, 13 & 20 (eight weeks)
Time: 7:00 – 9:00 pm
Class Limit: 25 people
Suggested minimum donation for USNH pledging members $ 96. / non-members $160.

The Buddha taught that mindfulness is a primary gateway to happiness, peace, and well being, both in the individual and in the world. In this meditation program we will investigate the Buddha’s teaching of Mindfulness of the Body. This teaching contains precise instructions on how to develop mindfulness of breathing, bodily position, bodily actions, body parts, body elements and the impermanence of the body. We will explore how mindfulness of the body nourishes our health and wholeness, increases self-awareness and self-knowledge, brings greater clarity to the realm of emotion and reaction, and helps us appreciate the preciousness of our human life. Each class session will include discussion, meditation practice, and a short period of walking meditation. No prior meditation experience or familiarity with Buddhist teachings necessary. Beginners welcome.


Tonglen Meditation: Compassion for Ourselves and Our World
Dates: Tuesday evenings May 26, June 2, 9, 23 & 30 (five sessions, no class June 16)
Time: 7:00 – 9:00 pm
Suggested minimum donation for USNH pledging members $ 60. / non-members $100.

Tonglen meditation is a traditional Buddhist practice designed to help us access the essence of our humanity – love and compassion —and offer it to ourselves and others in direct response to suffering. Tonglen means “receiving and giving.” The natural flow of our breathing is used to establish “taking in” with our inhalation our own or someone else’s pain or suffering, and “sending out” with our exhalation heartfelt compassion to ourselves and others. We will explore the Buddhist teachings that are the foundation of Tonglen, learn the structure and visualizations of the meditation, do the practice together, and discuss our experiences with this practice. Class time each week will include lecture, a short period of walking meditation, Tonglen meditation, and group discussion. No prior experience with meditation or Buddhist teachings required; beginners welcome.


Four Themes for July
Dates: Tuesday evenings July 7, 14, 21 & 28
Time: 7:00 – 9:00 pm
Suggested minimum donation per session for USNH pledging members $ 12. / non-members $20. 
Note: Pre-registration is appreciated but not required for these drop-in classes. 

These four sessions, although inter-related, are designed as “stand alone” classes to better accommodate summer schedules and travel plans. Each session will include a talk on the Buddhist teaching related to that topic, a short period of walking meditation, silent or guided seated meditation, and group discussion. No prior experience with meditation or Buddhist teachings required; beginners welcome. The themes are:

  • July 7 – Suffering and Stress
  • July 14 – The Buddhist Conception of Happiness
  • July 21 – The Law of Karma
  • July 28 – The Practice of Forgiveness
The Five Precepts: Living a Life of Non-Harming
Dates: Tuesday evenings April 7, 14, 21, 28, May 5, & 12, 2009 (6 weeks)
Time: 7:00 – 9:00 pm
Class limit: 25 participants
Suggested minimum donation: USNH pledging members $ 72. / Non-members $120.


The Buddha taught that ethical conduct is the foundation of meditation practice, and is also the ground upon which our life and our spiritual journey rest. More than 2,5000 years ago, he offered Five Precepts as guidelines for our behavior: protecting life and not killing, taking only what is freely offered and not stealing, using one’s sexual energy in ways that do not harm oneself or others, and refraining from the use of intoxicants to the point that they cloud the mind. The Buddha called these precepts ”The Five Gifts,” because by undertaking these trainings we offer a supreme gift to other beings and to ourselves: the gift of freedom from fear, hostility, and oppression. In this meditation program we will explore the meaning and relevance of each of these precepts to our personal and communal lives today. Each class session will include lecture, a short walking meditation, guided or silent sitting meditation, and group discussion. No experience with meditation or Buddhist teachings necessary. Beginners welcome.


Equanimity: The Blessing of Inner Peace
Tuesday evenings Jan.13, 20, 27, Feb. 4, 11, 18, 25, & March 3, 2009
(Note: March 10 is in case of snow make-up)
Time: 7:00 – 9:00 pm
Class limit: 25 participants
Suggested minimum donation: USNH pledging members $ 96. / Non-members $160.


Equanimity is a quality of the mind and heart that allows us to fully accept both the pleasant and unpleasant in our lives. However, a fundamental misunderstanding about what it means to accept, and inadequate skills for how to accept, often impede our ability to accept what is, resulting in frustration, self-criticism, and continued suffering. In this meditation program we will clarify the meaning of acceptance, distinguishing it from both approval and resignation, and explore how the ability to accept what is promotes physical and mental health. We will practice traditional Buddhist Equanimity Meditation, to help cultivate balance and ease while being fully present to the constantly changing circumstances of our lives and our world. We will also practice complementary meditations that strengthen our willingness and ability to accept, including Tara Brach’s “The Practice of Yes,” Jack Kornfield’s “RAIN” (recognition, acceptance, investigation, and non-identification), and John Welwood’s “Letting Yourself Have Your Experience.” Each class session will include lecture, a short walking meditation, guided or silent sitting meditation, and group discussion. No experience with meditation or Buddhist teachings necessary. Beginners welcome.

Lovingkindness Meditation: A Buddhist Path to Peace and Happiness
Dates: Tuesday evenings Oct. 28, Nov, 4, 18, 25, Dec. 2, 9, & 16, and MONDAY Nov. 10, 2008
Time: 7:00 – 9:00 pm
Class limit: 20 participants
Suggested minimum donation for USNH pledging members $ 96. / non-members $160.


Lovingkindness meditation is a traditional Buddhist practice that helps connect us with our natural impulse to love and care for ourselves, others, and our world. During this 8-week course we will explore the universal nature of Lovingkindess and the many obstacles to its expression. We will practice the meditation in the traditional “directions”, beginning by cultivating lovingkindess for ourselves, and expanding the meditation each week to direct lovingkindness to a benefactor, a friend, a neutral person, a difficult person, and all beings everywhere. We will explore Lovingkindness as a motivation for political action and social justice work. The companion book for this course “Lovingkindness: The Revolutionary Art of Happiness” by Sharon Salzberg is available from the USNH book cart ($8.50 paperback includes tax) and at most book stores and libraries.

A Day of Mindfulness
Date: Saturday, October 25, 2008
Time: 9:00 am – 3:00 pm
Class limit: 25 participants
Suggested minimum donation for USNH pledging members $ 35. / non-members $ 50 .


This is a day to nourish yourself with silence and mindfulness in a supportive group setting. There will be periods of breathing meditation, walking meditation, eating meditation, and gentle yoga, with time for discussion at the end of the afternoon. No experience necessary. Please wear loose, comfortable clothing, and bring a foam pad or blanket, and a sack lunch complete with beverage & utensils.

Healing Grief and Loss: Teachings and Meditation Practices from the Buddhist Tradition
Dates: Tuesday evenings March 4, 11, 25, April 1, 15, 22, 29, & May 6, 2008 (8 sessions, no class March 18 & April 8)
Time: 7:00 – 9:00 pm
Class limit: 20 participants
Suggested minimum donation for USNH pledging members $ 96. / non-members $160.


The gift of a human life brings with it many losses—deaths of loved ones, loss of relationships due to divorce, separation, estrangement, or miscarriage, loss of identity due to aging, illness, or injury, and the loss of hopes and dreams that accompanies major disappointments in our personal and professional lives. Despite the inevitability of grief and loss, we often lack the guidance, support, or inner resources to grieve thoroughly and heal effectively. In this meditation program we will explore Buddhist teachings and practices that help us navigate the landscape of grief in order to more fully accept the past, more peacefully live in the present, and more gracefully move into the future. Each class session will include lecture, discussion, guided meditation, and a brief movement period. Prior meditation experience and a willingness to work with potentially difficult emotions are recommended. Please feel free to contact the instructor to discuss your interest.


Opening Your Heart to Yourself
Dates: Tuesday evenings Jan. 8, 15, 22, 29, Feb. 5, 12, 19, 26, 2008 (8 sessions)
Time: 7:00 – 9:00 pm
Class limit: 25 participants
Suggested minimum donation for USNH members: $ 96. / non-members $160.


The Buddha said, "You can search throughout the entire universe for someone who is more deserving of your love and affection than you are yourself, and that person is not to be found anywhere." Our relationship with ourself is of great importance for our happiness, and is a foundation for all other relationships. Yet many people find it difficult to truly love themselves, often due to feelings of self-criticism and unworthiness. In this meditation program we will practice traditional Buddhist meditations for recognizing one's basic goodness and for offering forgiveness, lovingkindness, compassion, and equanimity to oneself. Each session will include lecture, discussion, gentle movement, and guided meditation. No prior meditation experience necessary.

Death Awareness Practices from the Buddhist Tradition
Dates: Tuesday evenings Oct. 30, Nov. 6, 13, 20, 27, Dec. 4, 2007 (6 weeks)
Time: 7:00 – 9:00 pm
Class limit: 25 people
Suggested minimum donation for USNH members: $ 72. / non-members $120.


In this meditation program we will explore three fundamental Death Awareness contemplations from the Buddhist tradition. Death Awareness practices are not intended to frighten or depress us. Rather, these practices are designed to heighten our awareness of the impermanence of life in order to help us appreciate the preciousness of each moment of our lives. Death awareness meditations encourage us to clarify what is of greatest value in life, and show us ways to cultivate the states of mind and heart that will help us to live fully and die peacefully. Each class session will include lecture, discussion, meditation practice, and a brief movement period. Prior experience with meditation and Buddhist teachings recommended.

A Day of Mindfulness
Date: Saturday, October 20, 2007
Time: 9:00 am – 3:00 pm
Class limit: 25 people
Suggested minimum donation for USNH members: $ 30. / non-members $45.


This is a day to nourish yourself with silence and mindfulness in a supportive group setting. There will be periods of breathing meditation, walking meditation, eating meditation, and gentle yoga, with time for discussion at the end of the afternoon. No experience necessary. Please wear loose, comfortable clothing, and bring a foam pad or blanket, and a sack lunch complete with beverage & utensils.


Mindfulness Meditation for Experienced Students
Dates: Tuesday evenings Oct. 2, 9, 16. & 23, 2007 (4 weeks)
Time: 7:00 – 9:00 pm
Class limit: 25 people
Suggested minimum donation for USNH members: $ 48. / non-members $80.


In this meditation program we will explore two important aspects of meditation practice, in the context of Buddhist teachings:
  1. The attitude we bring to our practice. This means examining and strengthening our faith in the value of practice, and learning how to translate this faith into a commitment to daily meditation.
  2. The mechanics of insight practice. This means becoming increasingly aware of and fine-tuning how we do the breathing practice, the body scan, and walking meditation. What is our focus of attention? How much energy or effort is needed to pay attention? How can we let go of focus on a single object of attention and open our awareness wider to notice whatever arises in each moment? How can we lessen tension and striving in order to experience more joy and lightness in our practice?
Mindfulness Meditation for Beginners
Dates: Tuesday evenings Sept. 4, 11, 18 & 25, 2007 (4 weeks)
Time: 7:00 – 9:00 pm
Class limit: 25 people
Suggested minimum donation for USNH members: $ 48. / non-members $80.
Materials fee: $12.00 (audiotapes & handouts) / $18.00 (CDs & handouts)


Mindfulness can be helpful for stress reduction, pain relief, mood enhancement, personal growth, and spiritual development. This 4-week introductory program will offer instruction in mindfulness (or insight) meditation. A variety of mindfulness practices will be taught, including eating meditation, awareness of breathing meditation, walking meditation, awareness of body sensation, and mindfulness of thoughts, emotions, and interpersonal communication. These practices will be considered in the context of the Buddha's fundamental teaching of The Four Noble Truths. Each class session will include lecture, discussion, and meditation practice. A sincere commitment to attend all four sessions and to devote 30 minutes per day to home meditation practice is requested.

Forgiveness: Path to a Peaceful Heart
Dates: Tuesday evenings May 1, 8, 15, 22, 29, June 5, 12, 19, 2007 (8 weeks)
Time: 7:00 – 9:00 pm
Class limit: 25 people
Suggested minimum donation for USNH members: $96. / non-members $160.


Forgiveness is one of the most misunderstood concepts in our world, and yet one of the most important of all personal qualities to achieve. The Buddha taught that forgiveness is necessary for creating peace within ourselves, in our families, in our communities, and in the world. Through class activities and home practice between classes, we will explore what forgiveness really is, why it is so important, and the process and practices by which it is achieved. Each class session will include lecture, discussion, meditation practice, and a short movement period of either walking meditation or gentle stretching. An established meditation practice is helpful but not required.

Sympathetic Joy: Gateway to Happiness
Dates: Tuesday evenings Feb. 27, March 6, 20, 27, April 3, 10, 17, & 24, 2007 (8 weeks, no session March 13)
Time: 7:00 – 9:00 pm
Class limit: 25 people
Suggested minimum donation for USNH members: $96. / non-members $160.


The Pali word Mudita is usually translated as sympathetic joy, or sometimes as altruistic or appreciative joy. It is the ability to rejoice in the happiness of others. The Dalai Lama says that given the number of people on the planet, the ability to experience sympathetic joy can increase one's own happiness by about 6 billion. In this meditation program we will explore what sympathetic joy is and how to cultivate it. We will discuss the obstacles to sympathetic joy that cause so much suffering: judgment, comparison, prejudice, demeaning, envy, selfishness and boredom, as well as the qualities of rapture, gratitude, lovingkindness and compassion that support sympathetic joy. Each class session will include lecture, discussion, meditation practice, and movement. No prior meditation experience necessary.

Insight Dialogue: Interpersonal Meditation Practice
Dates: Tuesday evenings Jan. 2, 9, 16, 23, 30, Feb. 6, 13, & 20, 2007 (8 weeks)
Time: 7:00 – 9:00 pm
Class limit: 20 people
Suggested minimum donation for USNH members: $96. / non-members $160.


As many seasoned meditators have discovered, the mindfulness that we so diligently cultivate in personal silent meditation can be extremely difficult to maintain in our interactions with family, friends, co-workers, and others. Insight Dialogue is an interpersonal meditation practice that includes silence but also encompasses speaking, listening, and shared contemplation. Developed by Vipassana teacher Gregory Kramer, it is designed to help us learn how to consistently sustain tranquility and compassion in our everyday relational life. Each class session will include silent personal meditation, walking meditation, and interpersonal dialogue practice. The required book Meditating Together, Speaking from Silence: The Practice of Insight Dialogue by Gregory Kramer will be available for $12.00 from the instructor. Prerequisite: An established meditation practice is strongly recommended. Please contact the instructor with any questions.

Deepening Our Practice
Dates: Tuesday evenings Nov. 7, 14, 21, 28, Dec. 5 & 12, 2006 (6 weeks)
Time: 7:00 – 9:00 pm
Class limit: 20 people
Suggested minimum donation for USNH members: $72. / non-members $120.


The wisdom and compassion that we cultivate in meditation practice are not “things” that we get and then hold onto. Rather, our wisdom and compassion grow when we practice meditation regularly, and wane when we don’t practice consistently. This meditation course is for people who wish to deepen their meditation practice in a group setting with instructor support. We will focus on 3 foundation practices of vipassana or insight meditation: awareness of the breath, awareness of body sensation, and walking meditation. Each class session will include 45 minutes of seated meditation and 30 minutes of walking meditation, and time for questions and discussion to explore meditation practice and the relevance of practice to our personal lives and to the world.

A Day of Mindfulness
Date: Saturday, October 21, 2006
Time: 9:00 am – 3:00 pm
Class limit: 25 people
Suggested minimum donation for USNH pledging members $ 30. / non-members $45.


This is a day to nourish yourself with silence and mindfulness in a supportive group setting. There will be periods of breathing meditation, walking meditation, eating meditation, and gentle yoga, with time for discussion at the end of the afternoon. No experience necessary. Please wear loose, comfortable clothing, and bring a foam pad or blanket, and a sack lunch complete with beverage and utensils.


Equanimity: Finding Balance in the Midst of Life
Dates: Tuesday evenings Sept. 5, 12, 19, 26, Oct. 10, 17, 24 & 31, 2006 (8 sessions; No session Oct. 3)
Time: 7:00 – 9:00 pm
Class limit: 25 people
Suggested minimum donation for USNH pledging members $ 96. / non-members $160.


Equanimity meditation is a traditional Buddhist practice that helps cultivate balance and calm in our minds and hearts while being fully present to the constantly changing circumstances of our lives and our world. During this 8 week course we will explore the nature of equanimity and its many obstacles, clarifying the difference between equanimity and indifference or detachment. We will practice equanimity meditation in the traditional “directions”, beginning by cultivating equanimity for ourselves, and expanding the meditation each week to offer equanimity to a benefactor, a friend, a neutral person, a difficult person, and all beings everywhere.

Working with Fear: Teachings and Practices from the Buddhist Tradition
Dates: Tuesday evenings May 9, 16, 23, 30, June 6, 13, 20 & 27, 2006 (8 sessions)
Time: 7:00 – 9:00 pm
Class limit: 25 people
Suggested minimum donation for USNH pledging members $ 96. / non-members $160.


Fear – in the form of angst, worry, anxiety, panic, or terror – arises periodically in the hearts and minds of all. Our fears may be about our own flaws and imperfections, about our mortality, or may arise in the context of interpersonal relationships, or may be a response to the current world situation and the fate of the earth. Our attempts to deny, diminish, conceal or succumb to our fears only exacerbate their influence over us. The Buddhist tradition offers both wise teachings and skillful meditation practices to help us discover fearlessness, which is defined not as the absence of fear but as the capacity to live freely in the face of fear. Each class session will include lecture, discussion, meditation practice, and a movement period of either walking meditation or gentle stretching. Prior meditation experience is recommended but not required.

The Practice of Happiness
Dates: Tuesday evenings Feb. 21, 28, Mar. 7, 21, 28, April 4, 11, 18 & 25, 2006 (10 sessions, no class March 14)
Time: 7:00 – 9:00 pm
Class limit: 25 people
Suggested minimum donation for USNH pledging members $120. / non-members $200.


"All human beings wish to be happy, yet so very few know how." The Buddha made this statement over 2,500 years ago, and if we look honestly at ourselves and our world, we might make the same observation today. In this meditation program we will explore a variety of Buddhist teachings that relate directly to the experience of happiness. Through lecture, discussion, and meditation practice we will address the following questions: What is happiness? What are the conditions that cause happiness to arise in us? How can we consciously create these conditions in order that we may experience greater happiness? How does our personal happiness relate to peace and happiness in the world? No experience necessary.

"Mommy, How did the Buddha know so much?": Sharing Buddhist Teachings and Meditation Practices with Children
Date: March 4, 2006.
Time: 9:00 am – 12 noon
Class limit: 25 people
Suggested minimum donation for USNH pledging members $18. / non-members $30.


Childcare will be provided upon request, by contacting Michael DeMarsico at (203) 288-1807, ext. 203 by Feb. 26, 2006.
This workshop is for parents, grandparents, teachers, therapists and others who are interested in sharing Buddhist teachings and mindfulness meditation practices with children in families, schools, and other settings. We will explore ways to introduce mindfulness practices with children: breathing meditation, walking meditation, eating meditation, speaking/listening meditation, and loving-kindness meditation. We will also discuss how to integrate fundamental Buddhist teachings such as The Four Noble Truths, The Five Precepts and the Law of Karma to children in meaningful ways in everyday life. These teachings and practices can help children with stress reduction, school anxiety and performance, sports and music, emotional awareness, self-confidence and interpersonal relationships. Some familiarity with basic Buddhist teachings and mindfulness meditation practices is helpful.

Introduction to Mindfulness Meditation
Dates: Tuesday evenings, Jan. 17, 24, 31, & Feb. 7, 2006 (4 sessions)
Time: 7:00 - 9:00 pm
Class limit: 25 people
Suggested minimum donation for USNH pledging members $48 / non-members $80
Materials fee: $12 (audiotapes & handouts) or $18 (CDs & handouts)


Meditation may be helpful for stress reduction, pain relief, mood enhancement, personal growth, and spiritual development. This 4-week introductory program will offer instruction in mindfulness (or insight) meditation in a context of basic Buddhist teachings. A variety of mindfulness practices will be taught, including eating meditation, awareness of breathing meditation, walking meditation, awareness of body sensation, and mindfulness of thoughts, emotions, and interpersonal communication. These practices will be considered in relation to the Buddha's teachings of The Four Noble Truths, The Five Precepts, and the Law of Karma. Each class session will include lecture, discussion, and meditation practice. A sincere commitment to attend all four sessions and to devote 30 minutes per day to home meditation practice is requested.

Lovingkindness Meditation: A Buddhist Path to Peace and Happiness
Dates: Tuesday evenings, Nov. 29, Dec. 6, 13, & 20, 2005 (4 sessions)
Time: 7:00 - 9:00 pm
Class limit: 25 people
Suggested minimum donation for USNH pledging members $48 / non-members $80


Lovingkindness meditation is a traditional Buddhist practice that helps connect us with our natural impulse to love and care for ourselves and others. During this four-week course we will explore the universal nature of lovingkindness and its many obstacles. We will practice the meditation in the traditional "directions", beginning by cultivating lovingkindess for ourselves, and expanding the meditation each week to direct lovingkindness to a benefactor, a friend, a neutral person, a difficult person, and all beings everywhere. The recommended (not required) book for this course Lovingkindness: The Revolutionary Art of Happiness by Sharon Salzberg will be available from the USNH book cart.

"Mommy: How Did the Buddha Know So Much?": Sharing Buddhist Teachings and Meditation Practices with Children
Dates: Tuesday evenings, Nov. 15 & 22, 2005 (two sessions)
Time: 6:45 - 9:00 pm
Class limit: 25 people
Suggested minimum donation for USNH pledging members $27 ($13.50 per session) / non-members $45 ($22.50 per session)


These two workshops are for parents, grandparents, teachers, therapists and others who are interested in sharing Buddhist teachings and mindfulness meditation practices with children in families, schools, and other settings. The first session will focus on how to introduce and practice mindfulness meditation techniques with children: breathing meditation, walking meditation, eating meditation, speaking/listening meditation, and loving-kindness meditation. The second session will focus on basic Buddhist teachings such as The Four Noble Truths, The Noble Eightfold Path, The Five Precepts and the Law of Karma to children in meaningful ways in everyday life. These teachings and practices can help children with stress reduction, school anxiety and performance, sports and music, emotional awareness, self-confidence and interpersonal relationships. You may register for one or both sessions. Some familiarity with basic Buddhist teachings and mindfulness meditation practices is helpful and strongly recommended.

A Day of Mindfulness
Date: Saturday, October 22, 2005
Time: 9:00 am - 3:00 pm
Class limit: 25 people
Suggested minimum donation for USNH pledging members $30 / non-members $45


This is a day to nourish yourself with silence and mindfulness in a supportive group setting. There will be periods of breathing meditation, walking meditation, eating meditation, and gentle yoga, with time for discussion at the end of the afternoon. No experience necessary. Please wear loose, comfortable clothing, and bring a foam pad or blanket, and a sack lunch complete with beverage & utensils.

Self-Acceptance: Teachings and Practices from the Buddhist Tradition
Dates: Tuesday evenings, Sept. 13, 20, 27, Oct. 4, 11, 18, 25, & Nov. 1, 2005 (eight sessions)
Time: 7:00 - 9:00 pm
Class limit: 25 people
Suggested minimum donation for USNH pledging members $96 / non-members $160


The Buddha taught that pain and suffering are inevitable in this life, and that mindfulness, wisdom, and compassion can help us to suffer less and experience greater peace and happiness. Many contemporary Western Buddhist teachers have observed that lack of self-acceptance is one of the most pervasive types of personal suffering in the world today, and that this sense of "something is wrong with me" is at the root of many problems that threaten interpersonal, communal and international harmony and security. The required companion book for this meditation course, Radical Acceptance: Embracing Your Life with the Heart of a Buddha by Tara Brach, will be available for $12.00 (including tax) at the USNH Book Cart, and is also on sale at most bookstores. Each class session will include discussion, meditation practice, and movement. No prior meditation experience necessary.

Mindfulness of the Body
Dates: Tuesday evenings, June 28, July 5, 12, 19 & 26, 2005 (5 sessions)
Time: 7:00 - 9:00 pm
Class limit: 25 people
Suggested minimum donation for USNH pledging members $ 60. / non-members $ 100.


The Buddha taught that mindfulness is one of the main gateways to happiness, peace, and well being, both in the individual and in the world. In this meditation program we will explore the First Foundation of Mindfulness: mindfulness of the body. This teaching contains precise instructions on how to develop mindfulness of breathing, bodily position, bodily actions, body parts, body elements and the impermanence of the body. Practicing mindfulness of the body nourishes our sense of health and wholeness, increases self-awareness and self-knowledge, and helps us appreciate the preciousness of our human life. Each class session will include discussion, meditation practice, and movement. No prior meditation experience necessary.

Healing Grief and Loss: Teachings and Practices from the Buddhist Tradition
Dates: Tuesday evenings, April 26, May 3, 10, 17, 24, 31, June 7 & 21, 2005
(8 sessions, no class June 14)
Time: 7:00 - 9:00 pm
Class limit: 25 people
Suggested minimum donation for USNH pledging members $ 96. / non-members $160.


The gift of a human life brings with it many losses: deaths of loved ones, loss of relationships due to divorce, separation or estrangement, loss of identity due to aging, illness, or injury, and the loss of hopes and dreams that accompanies major disappointments in our personal and professional lives. Despite the inevitability of grief and loss, we may find we lack the guidance, support, or inner resources to grieve thoroughly and heal effectively. In this meditation program we will explore Buddhist teachings and practices designed to help us navigate the landscape of grief in order to more fully accept the past, more peacefully live in the present, and more gracefully move into the future. Each class session will include lecture, discussion, guided meditation, and a brief movement period. Prior meditation experience and a willingness to work with potentially difficult emotions are recommended. Please feel free to contact the instructor to discuss your interest.

Mindfulness-Based Stress Reduction
Dates: Tuesday evenings, Feb. 15, 22, March 1, 8, 22, 29, April 5 & 12, 2005
(8 sessions, no session on March 15)
Time: 7:00 - 9:00 pm
Class limit: 25 people
Suggested minimum donation for USNH pledging members $ 96. / non-members $160.


This program is a comprehensive introduction to mindfulness meditation: tuning into the breath, and learning to experience life more fully as it unfolds moment by moment. Mindfulness-based stress reduction is specifically designed for people living with stress, physical pain, and chronic illness. It is modeled on the nationally acclaimed Stress Reduction Clinic developed by Jon Kabat-Zinn, Ph.D., at the University of Massachusetts Medical Center in Worcester. A variety of mindfulness meditation practices will be taught, including the body scan, hatha yoga, sitting (breathing) meditation, walking meditation, and eating meditation. In addition to practicing meditation, there is an emphasis on incorporating mindfulness into all aspects of daily life. A set of two required cassette tapes or CDs will be available from the instructor, and the (optional) companion text "Full Catastrophe Living" by Jon Kabat-Zinn, is available at most book stores, libraries, the USNH book cart, and at class. Additional note: Individuals registering for Mindfulness-Based Stress Reduction are strongly encouraged to also participate in A Day of Mindfulness.

The Inner Art of Meditation
Dates: Tuesday evenings, Jan. 4, 11, 18, & 25, 2005 (4 sessions)
Time: 7:00 - 9:00 pm
Class limit: 25 people
Suggested minimum donation for USNH pledging members $ 48. / non-members $80.


This course is for meditation practitioners who wish to deepen their practice in a group setting. During each class session we will spend 45 minutes doing "sitting" (awareness of breathing) meditation, and alternate weekly between 30 minutes of yoga or walking meditation. We will discuss our experiences with these practices, clarifying how to work with difficulties that arise, and how to strengthen mindfulness and concentration. We will explore changes that occur in the body, mind, and heart during meditation practice and as a result of bringing greater mindfulness to everyday life.


Healing Anger: Teachings and Meditations from the Buddhist Tradition
Dates: Oct. 28, Nov. 4,11, 18 & 25, Dec. 2, 9 & 16, 2004 (Eight weeks)
Times: Tuesday evenings 7-9 pm
Class limit: 25 people
Suggested minimum donation for USNH pledging members $ 96. / non-members $ 160.


Anger is one of the primary obstacles to individual happiness and to world peace. In this course we will investigate the origins of anger, and explore the continuum of anger beginning with impatience and frustration, continuing to disappointment and sorrow, and extending to self-righteousness, rage and violence. We will practice specific meditations designed to develop patience, tolerance, forgiveness and loving kindness. Discussion of readings by Stephen Levine, Thich Nhat Hanh, The Dalai Lama, Pema Chodron and others will be integrated into the program. Each class session will include discussion, meditation, and movement. No prior meditation experience necessary.

The Four Noble Truths: Moving from Suffering to Freedom
Dates: Tuesday evenings, Sept. 2, 9, 16, 23, 30, Oct. 7, 14, & 21, 2004 (8 Weeks)
Times: 7:00 - 9:00 pm
Class limit: 25 people


The Four Noble Truths is a fundamental teaching of the Buddha that is as relevant today as when it was first offered 2,500 years ago. The First Noble Truth acknowledges that we experience pain and suffering in our lives. The Second Noble Truth describes the causes of our suffering. The Third Noble Truth affirms that freedom from suffering is possible. The Fourth Noble Truth shows us the path toward happiness and well-being. We will explore the Four Noble Truths and their relevance to our personal and communal lives. Class time each week will include discussion, meditation practice, and a short period of either walking meditation or gentle yoga.


Suggested minimum donation for USNH pledging members: $ 96 / non-members: $160