February 20 - 22, 2026

Registration opens February 4 and closes February 18
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Friday PM - February 20 ||  5-7pm Pacific / 8-10pm Eastern
Hearing What the Mind Ignores (JUST HEAR)

Leader: ilia b
Type of Program: Drill / Accelerator
Prerequisites: Basic familiarity with Just Hear or Focus on Hear helpful, but not required
Fee: $10 per person 

Our brains are wired to filter out constant sounds like white noise. In this session, we'll use that to our advantage — practicing Just Hear with white noise and exploring what it's like to attend to what the mind normally ignores. Join us for this experiment and see what opens up.

In preparation for this program, please:

• Read See Hear Feel: An Introduction

Saturday AM - February 21  ||  5-9am Pacific / 8am-12pm Eastern
Simply See, Hear, Feel

Leader: Eileen Knott
Type of Program: Foundations
Prerequisites: None
Fee: $20 per person

" We shall not cease from exploration, and at the end of all our exploring will be to arrive where we started and know the place for the first time." - T.S. Eliot

Whether you are new to Unified Mindfulness or a seasoned meditation practitioner, this exploration of the signature See–Hear–Feel technique offers a meaningful pathway into deeper practice. Beginners gain practical skills for working more effectively with their sensory experience, while experienced meditators refine and expand their capacity for clarity and concentration. Together, we’ll navigate our moment‑by‑moment experience of images, sounds, and body sensations with concentration, clarity, and equanimity, learning to observe each sensory event as it arises, unfolds, and passes.

In preparation for this program, please:

• Read See Hear Feel: An Introduction

  • pp 3-35 : See, Hear, Feel, Mindful Awareness, Noting and Labeling

  • pp 69-72 : Organizing Your Practice

• Read from Five Ways to Know Yourself:

  • Chapter 1 - The Way of Thoughts and Emotions

  • Chapter 2 - The Way of Physical Senses

• Skim About Posture

Saturday PM - February 21  ||  10am-2pm Pacific / 1-5pm Eastern
Meeting Difficult Emotions Mindfully

Leader: Sylvia Blanchet 
Type of Program: Cross Training
Prerequisites: Familiarity with the See In, Hear In, Feel In family of techniques, and See, Hear, Feel Good
Fee: $20 per person 

This workshop offers a gentle, experiential approach to using mindfulness to free and transform challenging emotions. Our theme is “Untangle and Be Free.” We begin by establishing a supportive baseline of See, Hear, Feel Good, creating a positive and resourcing mind state that participants can return to whenever sensations move outside their window of tolerance.

Participants will learn practical strategies for working with difficult emotions somatically—helping frozen or suppressed emotional energy shift into a flowing, evolving experience that can move toward completion. Drawing on the core skills of concentration, sensory clarity, and equanimity, we will explore how to work skillfully without needing to start at the most intense point. Often, change happens most easily by beginning at a subtle edge—a softer bodily sensation, an image, or mind talk—allowing the system to unwind naturally and safely.

We will begin by working with everyday experiences of impatience and agitation—emotions that arise frequently and are usually within a manageable range for most people. The mindfulness skills used to meet these states are the same core techniques that apply to more challenging emotional terrain, including anger, fear, sadness, and shame. By starting with familiar, lower-intensity emotions, participants can build confidence and embodied understanding before applying these skills more broadly.

The following resources are recommended:

• the Five Ways to Know Yourself manual:

  • Introduction, More about Equanimity, pp 14-16

  • Chapter 1 - The Way of Thoughts & Emotions, pp 19-25

  • Chapter 7 - A Science of Sensory Experience , pp 83-84

• the Four Facets of Body Sensation

• Shinzen’s Blog: See Good, Hear Good, Be Good

• the following Videos:

  • Turn Towards, Turn Away: Working with the Agitation Flavor in Meditation

  • Turn Towards Difficult Emotion and Challenging Feel-Image-Talk Eruptions, Part 1 and Part 2

  • Working Through the Primal Feel Strata

  • Don't Know Mind: Not Needing to Have Answers & the Wisdom Function

Sunday AM - February 22 ||  8am-12pm Pacific / 11am-3pm Eastern
Chaos and Concentration

Leader: Malin Rozon
Type of Program: Sharpening
Prerequisites: A familiarity with the Feel Flow technique
Fee: $20 per person

Deep concentration supports deep relaxation and deep insight, so it's something we cultivate in Unified Mindfulness. Sometimes, the mind can be so chaotic that it's hard to settle into concentration or even to know if you're on the right track. Learn how to work with a chaotic, agitated, or overactive mind and cultivate deep concentration under whatever circumstances you find yourself in.

No reading in preparation for this program.

Sunday PM - February 22  ||  1-5pm Pacific / 4-8pm Eastern
Working with Disruption and Challenging Emotions

Leader: Meg Salter
Type of Program: Special Offering
Prerequisites: Some familiarity with the See, Hear, Feel family of techniques
Bring something to write with for personal reflection questions
Fee: $20 per person

Many of us are experiencing heightened disruption, whether in our personal lives, or our collective lives as citizens. In this session, we will bring a cross training, trauma informed approach to working with the inner story and challenging emotions we may experience. We will learn first to resource ourselves by anchoring away from challenge, then to skillfully turn towards and unpack challenge, using both appreciate and transcend techniques, and finally to discern and integrate the wisdom that has been surfaced.

In preparation for this program, please:

• Read An Introduction to ULTRA

• Read on the UM WIKI:

  • Anchor Away,

  • Turn Toward, and

  • See Hear Feel In

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