January 9 - 11, 2026

Registration opens December 24 and closes January 7.
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Friday PM - January 9 ||  7-9pm Pacific / 10pm-12am Eastern
See–Hear–Feel: Focus on Everything

Leader: Preethi Balan
Type of Program: Foundations
Prerequisites: None
Fee: $10 per person 

In this session, we practice the See, Hear, and Feel technique. We allow visual images, sounds, and body sensations to arise, staying with each experience for a few seconds. The focus is on building concentration, clarity, and equanimity—noticing moment-to-moment experience just as it is, without trying to change it.

In preparation for this program, please:

• Read from Five Ways to Know Yourself: Chapters 1 and 2

• Read from See Hear Feel: An Introduction

  • pp. 3-35 (more on See Hear Feel; Mindful Awareness, Noting & Labeling)

  • pp. 69-72 (more on Organizing Your Practice)

• Skim About Posture

Saturday AM - January 10  ||  8am-12pm Pacific / 11am-3pm Eastern
Self ⬆️ Sense ⬇️ Source: A Guided Tour through U.L.T.R.A.

Leader: Stuart McNicholls
Type of Program: Cross Training
Prerequisites: Basic familiarity with U.L.T.R.A. (at the Feel Great/UNIFY level)
Fee: $20 per person

This session proposes a deep dive into mindfulness, based on techniques drawn from each quadrant of Shinzen’s Universal Library for Training Attention and offers a taste of how meditation practice, moment by moment, day by day, year by year, can help deconstruct, transcend and then reconstruct the Self on the path towards our happiness goals. These verses, which Shinzen likes to quote from T. S. Eliot, capture the sense of such mindful practice as cycling, time and again, through a cumulative journey of psycho-spiritual growth: “[…] the end of all our exploring/will be to arrive where we started/and know the place for the first time.” 

In preparation for this program, please:

• Read ULTRA (Universal Library for Training Attention)

• Watch the video: See Hear Feel

• Read See Hear Feel: An Introduction

• Read Five Ways to Know Yourself:

  • pp 37-38 Feel Rest

  • pp53-54 Feel Flow

  • pp 40-44 Do Nothing

• Watch the video Feel Good

• Read Read Shinzen’s Blog on Auto Think

Saturday PM - January 10  ||  1-5pm Pacific / 4-8pm Eastern
Focus on Rest

Leader: Bob Chiang 
Type of Program: Foundations
Prerequisites: None
Fee: $20 per person 

Discover how to access naturally pleasant, restful states—not by forcing relaxation, but by learning to notice what’s already present. In this program, you’ll learn how to find and gently rest in soothing experiences across all three sensory systems: visual (seeing), auditory (hearing), and somatic (body). When most people hear the word meditation, they imagine someone sitting cross-legged on the floor trying to mellow out and release stress. But there’s a reason so many meditation traditions begin with simple, soothing experiences. When you learn to stay with restful experiences, a positive feedback loop naturally emerges. The more you notice rest, the deeper it becomes. The deeper it becomes, the easier it is to remain present. Over time, this creates a positive effect—steadily building your mindfulness skills. Restful moments already occur throughout your day—in moments of warmth, quiet, softness, or ease. Most people miss them, not because they aren’t there, but because they haven’t been taught how to recognize them or stay with them. As this skill develops, even ordinary experiences can begin to feel quietly extraordinary. This program shows you how. No prior meditation experience is required. Just bring curiosity and a willingness to explore the subtle pleasures of ordinary experience.

In preparation for this program, please:

• Read from the Five Ways to Know Yourself:

  • Introduction, pp. 7-17

  • Chapter 3: The Way of Tranquility, pp. 34-47

• Skim About Posture

Sunday AM - January 11  ||  5-9am Pacific / 8am-12pm Eastern
Your Happiness Blueprint

Leader: Adorn Banda 
Type of Program: Special Offering
Prerequisites: Familiarity with the See, Hear, Feel family of techniques, Feel Rest and the Happiness Grid
Fee: $20 per person

Ever heard of Shinzen Young’s happiness grid? Whether yes or no, come let’s explore together how it can be your happiness blueprint or happiness map. We are going to practice a set of techniques that will help to find relief from your suffering, to live a more fulfilling life , gain more insight into the conditions and causes of your suffering and happiness, to master your skills and your behaviours and finally to increase connection with other people and all sentient beings.

In preparation for this program, please:

• Review The Happiness Grid

Sunday PM - January 11  ||  10am-2pm Pacific / 1-5pm Eastern
In the Orbit of Anxiety: Cultivating Inner Safety & Sensory Insight

Leader: Jenny Diakolambrianos 
Type of Program: Special Offering
Prerequisites: Familiarity with the See, Hear, Feel family of techniques, See Hear Feel Flow, See, Hear, Feel Good
Fee: $20 per person

In this 4-hour session, we explore anxiety, restlessness, and worry through the compassionate lens of Tara Brach’s version of the RAIN framework (Recognize, Allow, Investigate, Nurture), supported by Unified Mindfulness techniques. We'll also engage in somatic practices such as tracking the charge and somatic pendulation, approached through the prism of Unified Mindfulness, and supported by calming breathwork. These embodied tools, woven into UM techniques like See Hear Feel (SHF), SHF In, SHF Good, and others, will help us build the capacity to stay present with discomfort while nurturing a sense of inner safety and spaciousness. Whether you're new to meditation or experienced in practice, this session offers practical methods for self-regulation, insight, and emotional resilience.

There is no reading preparation for this program

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