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ONGOING EVENTS THE DAILY SIT via Zoom at 12:00 pm - 12:45 pm (Eastern) Learn more HERE Join us daily at 12:00 PM (Eastern) Mornin' Meditations Zoom Recording Archive Check this homepage for updates and the Upcoming Events page for all events. We will add more events during 2026! UPCOMING EVENTS UPCOMING RETREATS *SAVE THE DATES* MORE INFORMATION COMING SOON Vallecitos Retreat Between Spiritual Bypass and Stress Reduction: Mindfulness and Deep Psychological Work, An Intensive Retreat for Mental Health Professionals July 1-8, 2026 Finding Balance in Chaos: A Mindfulness Retreat for Coming Back to Ourselves August 4-9, 2026 The Institute for Meditation and PsychotherapyCertificate Program September 18, 2026-May 9, 2027 BCBS Opening Cert Retreat September 18-23, 2026 BCBS Cert Closing Retreat May 28-31, 2026 Copper Beech Retreat w/ Chris Germer October 2-9, 2026 BCBS Householder Retreat TBA A Loving Community Focused On Mindfulness for Psychotherapists and Lay Practitioners Read about Founders Bill & Susan Morgan >> WELCOMING YOU HOME Bill and Susan Morgan’s journey to where they are today began well before their 4-year silent retreat at the Forest Refuge in Barre Massachusetts*. In 2009, they felt it was time in their lives to seek a longer-term practice. They decided to see what it was like to be completely free from day-to-day worries and responsibilities in order to gather experience, train in spiritual practices, and deepen their own capacity for compassion and wisdom. At the end of four years, knowing they wanted to continue on the path they had begun on retreat, they carried home their experiences and knowledge and have dedicated their everyday-lives to nurturing, teaching, developing, and supporting a community of practitioners devoted to enriching their spiritual practice. Their life is built around daily practice, teaching, writing, offering retreats, and building their own refuge in the city where practitioners can come and deepen their own spiritual lives and practices. They open their home to those who genuinely want to follow a similar path. *The Forest Refuge is affiliated with the Insight Meditation Society Learn about Bill & Susan's 4-year silent retreat DANA May what we offer be of benefit to as many as possible. The practice of giving is universally recognized as one of the most basic human virtues. In the teaching of the Buddha, the practice of giving claims a place of special eminence, one which singles it out as being in a sense the foundation and seed of spiritual development. ~Bhikkhu Bodhi PAYPAL: Donate button below YOUR DONATION IS GREATLY APPRECIATED SPECIAL OFFERING: The Institute for Meditation and Psychotherapy Certificate Program Info & Apply >> Bill & Susan are meditation teachers within this Certificate Program sponsored by the Institute for Meditation and Psychotherapy (IMP). This nine-month program will comprehensively explore the integration of mindfulness and psychotherapy. The clinical and academic material will be studied in a manner that embodies the qualities of mindfulness, suffusing the inquiry with awareness, insight and compassion for self and others, and engaging both mind and heart.

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Daily Reflection Sit Join us daily at 12:00 PM (Eastern) The Holding Environment: The Body THE HOLDING ENVIRONMENT: BODY Play Video Play Video 39:36 2020 November 30: Warming up the Body The body is the container for practice. With caring attention, open it up, settle into a comfortable, and establish a stable (grounded) and aligned posture. Play Video Play Video 44:58 2020 October 30: The Body You Inhabit is a Holding Environment Kindly and wisely, tend to your inner environment as though you were your guest Play Video Play Video 37:51 2020 September 10: The Physical Holding Environment: Taking Our Seat Pointers for feeling into how to support “your” body Play Video Play Video 37:55 2020 September 08: The Holding Environment: Optimizing the Conditions Make physical room and space. Play Video Play Video 38:21 2020 September 03: The Holding Environment, Dharmically Take your time. Set up the posture of the practice. Keep checking in on it. Play Video Play Video 37:40 2020 September 01: The Holding Environment a la Winnicott Attending with care, as a mother with her child. Play Video Play Video 39:35 2020 May 12: Settling Back Inviting a receptive posture in practice. Play Video Play Video 38:09 2020 May 11: Befriending the Pain We Carry In Our Bodies. SEE, FEEL, & DISCERN experientially Holding and Being Held. Play Video Play Video 40:07 2020 April 09: Befriending the Body Let go of as much tension as is possible, many times during the day. Shake it off. That is a compassionate act.

Daily Reflection Sit Join us daily at 12:00 PM (Eastern) Panna The Daily Sit Categories PANNA Play Video Play Video 38:40 2021 April 26: Everything Rests on the Tip of Motivation What is driving our behavior in the moment? We learn to steer away from suffering and harmfulness and towards ease of wellbeing—by LETTING GO of suffering & harm, by BEING WITH whatever is here in a friendly way, and by CARING FOR for the pain that is here. Play Video Play Video 38:35 2021 April 22: Nuts & Bolts of Right Intention Bringing more granular attention to cause and effect in direct experience. Play Video Play Video 38:35 2021 April 20: Right Resolve or Intention Translating non-greed, non-aggression and harmlessness into meaningful bite-size moments of practice. Play Video Play Video 38:31 2021 April 19: The SELF View & the MINDFUL View We learn to shift out of our usual way of relating to the world and shift into a posture of mindful caring attention. This is crucial for practice to grow. Play Video Play Video 38:47 2021 April 15: Starting Out & Staying the Course With mindfulness at the wheel navigating, and keeping Right View in sight, our choices are guided toward non-harm & good will. Play Video Play Video 38:14 2021 April 13: Right View is the North Star! Right or Wise View sets the stage at the outset of our mindfulness journey and keeps us on track for not causing more harm, encouraging more ease and well being. Play Video Play Video 39:31 2021 April 12: Overview of Right View Emphasis upon understanding causes of distress and causes of ease of wellbeing.

Daily Reflection Sit Join us daily at 12:00 PM (Eastern) The Paramis: Khanti (Patience) The Daily Sit Categories THE PARAMIS: KHANTI (PATIENCE) Play Video Play Video 37:40 2023 June 28: Nature as Teacher of Patience In the animate and inanimate, nature does not rush or lean forward but is persistent, constant, alert and accepting of conditions. Adopt the pace of nature, its secret is patience (Emerson). Play Video Play Video 38:43 2023 June 26: Recognizing the Harmful Impact of Impatience Understanding the potential harm caused by acting out of impatience. Honoring our pace and the pace of others, remembering that patience is rooted in compassion and equanimity. Play Video Play Video 14:27 2023 June 21: The Fruits of Patience Patience yields a bounty of fruits. Patience will ease our passage through samsara and by practicing patience, we grow strength, equanimity and compassion. Play Video Play Video 13:28 2023 June 19: Patience and Flexibility Cultivating patience as a proactive and engaged practice within the vicissitudes of our lives; just as we stretch the body, patience stretches the heartmind. Play Video Play Video 12:12 2023 June 14: Being a Slow Learner Practicing patience we give ourselves permission to be slow learners giving ourselves time to let our experience filter down from our minds to infuse our hearts and become deeply embodied. Play Video Play Video 12:47 2023 June 07: What We Learn from Working with Impatience Looking at what the parami of patience teaches us. The goodness of the practice itself, Veruca Salt and I want it now! Play Video Play Video 14:49 2023 June 05: The Value of Patience We want to cultivate patience so that we can be more at ease and skillful with discomfort. When we cultivate patience, we expand our capacity to accept and tolerate delay, interference and frustration.

Daily Reflection Sit Join us daily at 12:00 PM (Eastern) 2020 Meditating in the Time of Coronavirus The Daily Sit Categories 2020 Meditating in the Time of Coronavir... Play Video Play Video 39:05 2020 December 01: Softening up the Breath Play, change it up, create it to be comfortable. Play Video Play Video 39:11 2020 December 02: Tenderizing the Heart Kindle the ATTITUDE of kindness and care. Invite the heart into your practice, at the beginning and while you are practicing. This is the atmosphere we want to practice out of! Play Video Play Video 39:30 2020 December 03: Orienting Attention When setting up the practice of mindfulness the instruction reads, “...set mindfulness to fore”, not your own perspective. Shift out of “your view” and into “a non-judgemental, non-self referential posture of caring attention to the experience of well benign right now, in the present moment”. Play Video Play Video 27:52 2020 December 04: Putting it All Together Where does your inclination lie? What supports settling- body, breath, heart or mind? Play Video Play Video 39:36 2020 December 07: Third Noble Truth It is possible to reduce suffering. There is hope; we are not completely hard wired! Play Video Play Video 38:59 2020 December 08: Good News! Suffering is Curable Suffering ends when we let go of holding on. Feel the release into more ease. Play Video Play Video 38:18 2020 December 10: Cultivate a Taste for Nirodha Notice suffering and see if you can let go of or soften around it. Find ways to reduce its harmful impact. Play Video Play Video 39:25 2020 December 14: The Fourth Noble Truth: Highlighting the Eight Folds Highlighting the Eight Folds of the Eight Fold Path, Which is a thorough Treatment plan to address dissatisfaction and mental suffering. Play Video Play Video 39:48 2020 December 15: The 4th Noble Truth: Living into Freedom Through the 8-Fold Path The 4th Noble Truth isn’t a list but an invitation to live into freedom by developing the 8 strands of the Noble 8-fold path. Play Video Play Video 38:39 December 17, 2020: The 8-Fold Path Folded Into Sila, Samadhi, Prajna Non-harm sets the stage, protects me and protects you. Non-harm puts the mind and heart at ease which allows meditation practice to deepen and understandings to arise! Play Video Play Video 39:04 December 21, 2020: Overview of Sila With Emphasis Upon Inquiry and Discernment Orientation is toward non-harm toward other, but also toward self. Play Video Play Video 40:50 December 22, 2020: Sila, an Ethically Attuned Heart Sila expresses itself as an ethically attuned heart that recognizes and rests in its own trustworthiness and the trustworthiness of others. Play Video Play Video 38:05 December 24, 2020: Sila Feels Good! Sila is also the practice of seeing, feelings and appreciating what is already going well. As you move through your day take notice of and appreciate the ease that comes when things run smoothly. Play Video Play Video 39:00 December 28, 2020: Exploring Speech, Both Skillful and Unskillful Taking an inventory of speech before, during and after: how is this landing? Play Video Play Video 40:01 December 29, 2020: Further Exploration of Wise Speech Wise speech, the 3rd path factor of the Noble Eightfold Path, is an expression of our commitment to truth and harmlessness. Feel free to play with wise speech this week so that it aligns with and supports your larger aspiration for freedom. Load More

Daily Reflection Sit Join us daily at 12:00 PM (Eastern) The Four Noble Truths Daily Sit Categories THE FOUR NOBLE TRUTHS Play Video Play Video 39:48 2020 December 15: The 4th Noble Truth: Living into Freedom Through the 8-Fold Path The 4th Noble Truth isn’t a list but an invitation to live into freedom by developing the 8 strands of the Noble 8-fold path. Play Video Play Video 39:25 2020 December 14: The Fourth Noble Truth: Highlighting the Eight Folds Highlighting the Eight Folds of the Eight Fold Path, Which is a thorough Treatment plan to address dissatisfaction and mental suffering. Play Video Play Video 38:18 2020 December 10: Cultivate a Taste for Nirodha Notice suffering and see if you can let go of or soften around it. Find ways to reduce its harmful impact. Play Video Play Video 38:59 2020 December 08: Good News! Suffering is Curable Suffering ends when we let go of holding on. Feel the release into more ease. Play Video Play Video 39:36 2020 December 07: Third Noble Truth It is possible to reduce suffering. There is hope; we are not completely hard wired! Play Video Play Video 27:52 2020 December 04: Putting it All Together Where does your inclination lie? What supports settling- body, breath, heart or mind? Play Video Play Video 39:30 2020 December 03: Orienting Attention When setting up the practice of mindfulness the instruction reads, “...set mindfulness to fore”, not your own perspective. Shift out of “your view” and into “a non-judgemental, non-self referential posture of caring attention to the experience of well benign right now, in the present moment”. Play Video Play Video 29:09 2020 November 27: The Second Noble Truth & the Fabled Thanksgiving Celebration Look at causal links of suffering; cause and effect. See craving, see the self rise up and go after what it wants...in the name of a lot of things, with mixed results as an end. Feel it. The gift that mindfulness offers is a path that leads out of suffering, but, as with other spiritual traditions, the path necessarily leads us through suffering, through the “dark night of the soul”, to get to the promised land of peace. Play Video Play Video 39:09 2020 November 26: The Cause of Suffering is to be Seen, Felt, and Known Can you see YOU and your preferences and reactions? Can you FEEL the push-pull-holding on around Your Preferences and the YOU that is identified with them? Can you get the subject-object relationship and the “grip” of energy that keeps this attachment alive? This dynamic is the cause of suffering. Play Video Play Video 39:42 2020 November 24: Craving as False Refuge How we flee from dukkha and run toward the promise or enchantment of sense pleasure. Play Video Play Video 39:34 2020 November 23: The Second Noble Truth Recognizing “clinging” in all of its vicissitudes; it is a deep part of our wiring. Play Video Play Video 39:39 2020 November 19: The Suffering that leads to less suffering. Whether physical, mental or emotional we need to NOTICE and FEEL the suffering that is here in order to DISCERN if it is leading to release or to more tension. Play Video Play Video 40:06 2020 November 17: Cultivating Empathy Through Moral Imagination Moving from the hard-heartedness of reactivity to tender compassion through cultivating empathy grounded in the use of our moral imagination. Play Video Play Video 39:04 2020 November 16: Make a Relationship with the Poignancy of Dukkah We’re wired to try to hold on to things that are inherently impermanent, which causes stress and suffering. Working with this Noble Truth, we hold suffering up to the light and look at it from different angles. Play Video Play Video 40:05 2020 November 12: The First Noble Truth: Seeing Dukkha We have to SEE stress, suffering, unsatisfactoriness in its physical and mental manifestations before we can do anything about it. Load More

Daily Reflection Sit Join us daily at 12:00 PM (Eastern) The Seven Factors of Awakening The Daily Sit Categories THE SEVEN FACTORS OF AWAKENING Play Video Play Video 37:39 2025 May 28: Seven Factors Review & the Factor of Equanimity The Seven Factors grow out of one another and culminate in Equanimity. As a way of working with Equanimity, it can be easier to begin by noticing when we are out of balance and play with restoring an embodied posture of mindful caring attention. Play Video Play Video 37:41 2025 May 26 : Reviewing the Balance of Equanimity Slowly, gradually, through repeated exposure, we learn to react less dramatically to more of our experience. Play Video Play Video 37:37 2025 May 21 : Cultivating Momentary Concentration with Metta We can practice bringing “kind-er eyes” to alight on different parts of the body. This awakens the body, awakens kindness, and strengthens the staying power of attention. Play Video Play Video 37:09 2025 May 19 : Tranquil Concentration Cultivating calm abiding slowly but surely. Play Video Play Video 38:30 2025 May 14 : Calm: Refuge in a World on Fire How we can slow down, notice our distress and dukkha and cultivate skillful means to comfort ourselves and find refuge in calm. Play Video Play Video 38:43 2025 May 12 : Supporting Our Cultivation of Calm by Sitting in Nature It is easy to feel calm in the midst of life all around us in the natural world. It brings ease to ourselves, invites moves towards concentration and equanimity, and is a gift that we can offer others….human and otherwise. Play Video Play Video 38:56 2025 May 07 : The Many Facets of Joy Exploring the range of ways that joy can be experienced and felt in our practice and lives, and how it can help us feel more alive. Play Video Play Video 38:36 2025 May 05 : The Singing Birds of Joy A Buddhist Way of Appreciating Joy Play Video Play Video 38:38 2024 November 27: Two considerations for working with ENERGY The first way is to assess for balance. Is energy balanced in the sweet spot of 4-6 on a 1-10 scale? The second way asks, Is energy being used to let go of the unwholesome, or to not invite the unwholesome around? AND Is energy being used to keep the wholesome around, or to invite the wholesome around? Play Video Play Video 38:06 2024 November 25: The Challenge of not Inviting the Unwholesome Around Easier said than done! This is a deep habit which can be modified, but gradually. Play Video Play Video 35:24 2024 November 20: Mindful Energy Check-ins How to use the R.A.I.N. acronym to check in with your energy and redirect mindful attention as needed or orient in the direction of wellbeing and ease. Mindful Self Care. Play Video Play Video 36:59 2024 November 18: Kindness in Effort Right Effort orients us in the direction of well-being and peace of mind. Play Video Play Video 37:39 2024 November 14: Sangha Energy! We are social creatures. And in our connection and communing with others, an energy field is created–for the better or for the worse. A concert, a protest, a parade, a political rally all create a collective energetic force field with its own particular tone or flavor. Know what collective you wish to be a part of. See which ones strengthen and brighten the heart in times of difficulty. Play Video Play Video 35:20 2024 November 11: The Significance of Balanced Energy On a 1 to 10 scale, monitoring your energy while orienting toward the 4 to 6 range. Play Video Play Video 37:45 2024 November 06: The Energy of the Wolf In all of us there is a mix of wholesome and unwholesome energies. Let’s be mindful of what energy we are feeding, and putting out into the world and directing at ourselves. Let’s leave a legacy of goodwill in our wake. Load More

Daily Reflection Sit Join us daily at 12:00 PM (Eastern) The Paramis: Sacca (Truthfulness) The Daily Sit Categories THE PARAMIS: SACCA (TRUTHFULNESS) Play Video Play Video 39:09 2023 July 31: Truthfulness and the Four Noble Truths Using the lens of mindfulness we are encouraged to see and feel and assess, for ourselves, the skillfulness of what we say, think, and do. We are invited into honesty, honest appraisal. What causes suffering; what doesn’t. What leads to happiness; what doesn’t. Play Video Play Video 38:55 2023 July 26: The Truth of the Existential Unavoidables We would rather not reflect on sickness, aging and mortality, but doing so may enhance our sense of gratitude and the preciousness of life. Play Video Play Video 38:52 2023 July 19: The Felt Sense of Truthfulness, Internally and in Relationships Being truthful feels congruent inside. It is peaceful, clear, and has a quiet strength. It is the foundation for deepening relationships. Play Video Play Video 38:46 2023 July 17: Seeing Identification and Selfing As We Practice Truthfulness Noticing when we are identified and caught in selfing can help soften and shift internal barriers to looking more honestly and truthfully at ourselves. Play Video Play Video 39:26 2023 July 12 : Truthfulness and Awareness: Two Parts of the Same Whole. Practicing truthfulness with ourselves means seeing ignorance for what it is; creating “ripples of perception” to see through our conditioning. Play Video Play Video 39:30 2023 July 10: A little White Lie - What’s the Big Deal? When we tell even well-meaning lies to our friends, it compromises our connection to them. It keeps us separate and isolated, Their view of who we are has become fuzzy, It’s as if we put a veil between us. Play Video Play Video 35:40 2023 July 05: Truthfulness As it Aligns With the Four Noble Truth Taking a closer look at the underlying causes of mental distress and the underlying causes of wellbeing. Play Video Play Video 39:53 2023 July 03: Truthfulness as Self-Honesty It takes courage to look honestly at ourselves to see and feel where and how we cause suffering. This kind of awareness creates opportunities to make course corrections.

Daily Reflection Sit Join us daily at 12:00 PM (Eastern) The Seven Factors of Awakening: Joy The Daily Sit Categories THE SEVEN FACTORS OF AWAKENING: JOY Play Video Play Video 38:39 2024 December 25: The Joy of Receiving It is a joy to receive and it is an art. Compliments are an easy way to practice and experience this joy. We all secretly want to be seen and appreciated for who we are and what we do. Notice, feel, breathe, let the compliment land, then, and only then, say “thank you” and shhhhh (finger to mouth), no buts, no qualifiers, just “thank you”. Play Video Play Video 38:00 2024 December 23: Resistance to Joy Exploring the evolutionary, societal and personal conditioning which make it challenging to arouse and sustain joy. Play Video Play Video 38:13 2024 December 18: Two Kinds of Joy – Savor the Flavor There are the everyday kinds of joy with their big and small delights and there are the quieter kinds of joy that come from meditation, from setting aside our burdens and the busyness of the day. They are to be enjoyed! Savor the flavor! Play Video Play Video 36:55 2024 December 16: Evoking Joy Appreciating and savoring small moments of joy. Play Video Play Video 38:56 2024 December 11: Joy Is Available To Us. Trust This. Be on the lookout for joy in small ordinary moments. Nurture it. Play Video Play Video 38:38 2024 December 9: Piti: The Joy That Comes from our Meditation Practice We can experience a happiness that is not dependent on pleasant vedena - the dhamma joy that comes with fully being with what is arising and passing with acceptance, non-judgment, interest, and care. Play Video Play Video 36:14 2024 December 4: Moments of Joy: On and Off the Cushion Joy is a central factor in Buddhist teachings. Joy can be experienced during formal practice, while we sit, alone and/or with a sangha. And it can arise off the cushion too, when we practice kindness, appreciation and gratitude. What brings you joy? Play Video Play Video 38:36 2024 December 2: Introducing Pitta; The 4th Awakening Factor Pitta, joy, is not dependent on any outside circumstances but instead arises from our practice and our freedom from greed and aversion. It can arise in the midst of pleasant and unpleasant conditions. We can see joy manifested in the Dalai Lama and Desmond Tutu.

Daily Reflection Sit Join us daily at 12:00 PM (Eastern) Samadhi The Daily Sit Categories SAMADHI Play Video Play Video 39:04 2021 March 01: Overview of Right Concentration Humbly acknowledging that we are beginners in this territory. Play Video Play Video 40:27 2021 March 02: Samadhi As Ajahn Sucitto reminds us, “Samadhi (concentration) is pure enjoyment.” And it’s arising is predicated on contentment, ease, and a heart resting in the goodness of living an ethically attuned life. Play Video Play Video 39:08 2021 March 08: Exploring Momentary Concentration -- Kanaka Samadhi Hummingbird Attention vs. Honey Bee Savoring Play Video Play Video 39:24 2021 March 09: Emphasizing the Importance of Tranquility Getting the heart involved early and often. Play Video Play Video 37:43 2021 March 11: The Calming, Steadying, & Soothing of Samadhi We CREATE a stable foundation and then, ADJUST the aperture of attention to Calm, Soothe, and Regulate the nervous system. This is essential for meditation practice and for daily life!!! Play Video Play Video 39:58 2021 March 15: Sammasati With sati--a soft, warm, receptive, and interested knowing presence--we arouse mindfulness which then reveals the true nature of experience and liberates the heart-mind from craving. Play Video Play Video 39:43 2021 March 16: Exploring the Move from Concentration to Mindfulness What was once a distraction now is noticed and welcomed as the next moment of experience. Play Video Play Video 38:08 2021 March 18: Right Mindfulness--Wholistic Caring Attention Mindfulness is actually a type of Attention, a holistic way of attending, that SEES, FEELS, UNDERSTANDS & RESPONDS skillfully to what is happening. Play Video Play Video 39:08 2021 March 22: Exploring the Word ‘Ardent” With Respect to Mindfulness Emphasizing ‘wholehearted’ or ‘sincere’ rather than ‘intense’ or “fierce’ Play Video Play Video 37:22 2021 March 23: The Functions of Mindfulness & Concentration Both are kinds of attention that are used as we practice mindfulness meditation. Concentration practices steady, calm & soothe. Mindfulness practices holistically attend and respond skillfully, with an eye for non-harm and wellbeing. Play Video Play Video 38:18 2021 March 25: The Meditative Moves of Mindfulness Mindfulness ---Sees, Feels, Understands and Responds Skillfully--- to what is happening in the present. Play Video Play Video 38:36 2021 March 26: Happy Anniversary! One year ago today the Daily sit was born, out of necessity, and continues today out of love. Thank you all for your practice! Play Video Play Video 38:51 2021 March 29: Bringing Clear Comprehension Into Daily Life Bringing more choice to what we do and how we do it. Play Video Play Video 40:10 2021 March 30: Re-appearance of Mindfulness Meeting the disappearance and reappearance of mindfulness with gratitude and kindness creates an inner atmosphere in the heart-mind that is pleasurable and leads to mindfulness arising with more frequency. Play Video Play Video 2021 February 25: Self-Monitoring and Recalibrating Your Level of Energy Recognizing agitation and low energy states and readjusting accordingly. Load More