Online: Introduction to Mindfulness Meditation – A Four-Week Online Course

In New York Insight Meditation Center’s words

Online: Introduction to Mindfulness Meditation – A Four-Week Online Course with Seth Freedman Tuesdays, December 1st – 22nd, 2026 | 7:00pm – 8:30pm ET It’s so easy to get caught in familiar patterns of worry or self-criticism, even when we recognize how much they affect us. A thought about what could go wrong begins to feel like a certainty. A mistake becomes a judgment about who we are. These patterns can shape how we experience our lives and limit the possibilities we see. Mindfulness meditation helps us recognize what’s happening while it’s happening. As we observe our thoughts and emotions, we begin to see how they change and how readily we take them to be the whole truth. This awareness creates room to respond with greater understanding, including toward ourselves when we’re struggling. This four-week course offers a practical foundation in mindfulness meditation, alongside practices of lovingkindness and compassion. Participants will learn how to work with a wandering mind and meet difficult emotions with less judgment. Throughout, we’ll explore how these practices can influence the way we relate to others and respond to the world around us. Each session includes a talk, guided meditation, and time for questions and discussion, with suggestions for practicing between sessions. Open to beginners and those seeking to renew their practice. No previous meditation experience is required. Week 1: Seeing Our Experience More Clearly We’ll begin with mindfulness of the breath and body, exploring what it means to be present with our experience. As we notice the mind wandering and return, we can begin to understand its habits and see how our experience keeps changing. We’ll develop an open curiosity and a less judgmental relationship with the mind. Week 2: Meeting Difficult Emotions When we experience a strong emotion, it can feel as though it defines us or demands an immediate response. Through guided meditation and the RAIN practice, we’ll explore how to recognize what

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