Tuesdays, June 16, 23 and 30
6:30-7:30 pm ET
In-Person & Online
Full Course: $40 | Single Session: $15
Join us for a practical, three-session course exploring how mindfulness helps us meet life with greater steadiness, clarity, and compassion. Drawing from contemplative wisdom and accessible science, participants will learn how to work skillfully with emotional reactivity and cultivate resilience, mental stability, and a more peaceful mind.
Class 1: Foundations of Mindfulness and Inner Stability
- Defining the worldview of mindfulness
- Meditation practice as life practice: bringing awareness into daily life
- Why breathing works: (the science of diaphragmatic breathing and its effect on the parasympathetic nervous system)
- Equanimity, not indifference:
- Pausing, not quitting:
- The power of letting go
- The right perspective (taking nothing personally)
- Metta for self, Metta for all
Class 2: Understanding Reactivity and Building Resilience
- The Two Arrows teaching (from the Sallatha Sutta): pain versus added suffering
- Gradual practice, continued practice (virya paramita)
- Recognizing different levels of perturbation—hint: it can even show up as joy
- Listening to the body as an early warning system
- Giving yourself space and grace: the role of ongoing forgiveness in practice
- Recap
Class 3: Transforming Experience Through Practice
- Accepting, embodying, transforming: kshanti paramita (patience) in action
- “This ‘Tude Shall Pass”: understanding the impermanence of emotional surges
- The social dimension: a good mood pays itself forward
- Establishing a daily meditation practice for a calmer, more stable baseline
- Recap and next steps for continued practice
TEACHER BIO
Nick Shopa is a mindfulness meditation teacher and composer living in NYC. Certified through Dharma Moon and Tibet House in 2025, he’s been leading lunchtime meditations on staff at Tibet House US since November 2025. He also works privately with students for one-on-one mindfulness coaching. With training and practice in Indo-Tibetan Buddhism plus broad experience across other meditation traditions like Zen and TM, Nick brings a personable, calm and playful spirit to his teaching.