Whether you’ve never meditated before or have been practicing for years, Fresh Heart offers a warm, practical introduction to calming and steadying the mind.
This five-week course explores tranquility meditation (in Sanskrit, shamatha), a set of practices that help the mind settle, rest, and become clear.
The course draws on the teachings of Dzogchen Ponlop Rinpoche, our center’s founding teacher, who is known for presenting time-tested meditation methods in clear, contemporary language.
Who this course is for
- If you’re new to meditation: We start at the beginning. You’ll be guided step by step through meditation on the breath, the foundation practice. You’ll learn how to work with the body (posture), speech (breath), and mind (attention).
- If you already meditate: You’ll learn several shamatha techniques that can refresh and deepen your practice, and you’ll have time to practice them together with others.
What you’ll explore
- Guided practice of each technique in every class
- The benefits of each technique and when it can help
- Practical advice on building a daily meditation practice that lasts
- Bringing meditation into everyday life, so what you develop on the cushion carries into work, relationships, and daily routines
- Time for your questions throughout the course
Course details
| When | Wednesdays, 6:00–7:30 pm |
| Dates | November 4, 11, 18, 25, and December 2 |
| Where | Nalandabodhi Connecticut Northern Branch (1380 Mountain Road, West Suffield, CT), or online via Zoom |
| Cost | Free. Donations are gratefully accepted (suggested: $10 per class or a discounted total of $40 for all five sessions) |
???? A note about Thanksgiving week: If the group prefers, we’ll skip November 25, the night before Thanksgiving. In that case, the final class will meet on December 9.
Can’t make every class? Come anyway!
We know schedules are busy. Attending the full course will give you the most benefit, but you’re welcome even if you can only attend one session.
- Class notes for the whole course will be shared with everyone who attends any part of it.
- Can’t come in person? Join us on Zoom.
We look forward to sitting with you.
Date/Time
Date(s) - Wed., November 4, 2026
6:00 pm - 7:30 pm
Location Nalandabodhi Connecticut (West Suffield)
