HALF-DAY MINDFULNESS RETREAT
AN EXCURSION INTO THE FOUR FOUNDATIONS OF MINDFULNESS
with Zen Master Myodo Jabo (Sandy Gougis)
SATURDAY, AUGUST 1ST
1-5 PM Pacific Time
with Zen Master Myodo Jabo (Sandy Gougis)
SATURDAY, AUGUST 1ST
1-5 PM Pacific Time
Come, enter the profound peace of a still mind.
Drink deep from a 2,500-year-old wisdom stream.
Learn about the Four Foundations of Mindfulness and how to practice them.
Drink deep from a 2,500-year-old wisdom stream.
Learn about the Four Foundations of Mindfulness and how to practice them.
An Invitation to Practice Mindfulness
“Mindfulness” has become a popular buzzword. Many people use it without truly knowing what it means. It’s like the word “Zen.” People will say, “That’s so Zen,” without having the slightest idea what they’re taking about!
Mindfulness, very simply, means paying attention. An ancient meditator, known as the Buddha or Awakened One, taught four methods to pay better attention. Specifically, he taught four broad categories of things we can pay attention to in order calm our minds.
In this 4-hour retreat, we will learn about these four things and practice with them together in spiritual community, or sangha.
Mindfulness, very simply, means paying attention. An ancient meditator, known as the Buddha or Awakened One, taught four methods to pay better attention. Specifically, he taught four broad categories of things we can pay attention to in order calm our minds.
In this 4-hour retreat, we will learn about these four things and practice with them together in spiritual community, or sangha.
Why Practice Mindfulness?
Have you ever driven home from somewhere and then realized that you have no memory of the trip? Yeah, me, too. It happens to everyone now and then. Why? Because we aren’t paying attention.
When we’re not paying attention, we are absolutely powerless. Let me explain.
If you notice that you’re daydreaming when you intended to be working, you now have a choice: you can keep daydreaming or get back to work. But before you notice that you’re caught in a daydream, you have no power. None at all. You are simply drifting along, completely unaware that you’re no longer working.
Just as soon as you catch yourself, you have the power of choice. As one of my teachers, Lama Tsultrim Allione, says, “The present moment is the point of power.”
Mindfulness brings us back to the present moment. Practicing mindfulness helps us to be more aware of each precious moment of our existence, as it happens, in the sacred now.
When we’re not paying attention, we are absolutely powerless. Let me explain.
If you notice that you’re daydreaming when you intended to be working, you now have a choice: you can keep daydreaming or get back to work. But before you notice that you’re caught in a daydream, you have no power. None at all. You are simply drifting along, completely unaware that you’re no longer working.
Just as soon as you catch yourself, you have the power of choice. As one of my teachers, Lama Tsultrim Allione, says, “The present moment is the point of power.”
Mindfulness brings us back to the present moment. Practicing mindfulness helps us to be more aware of each precious moment of our existence, as it happens, in the sacred now.
Transformational Gifts of Mindfulness
Here are just a few of the benefits of Mindfulness identified by scientific research:
- Stress reduction
- Reduced rumination/daydreaming
- Decreased negative affect (e.g. depression, anxiety)
- Less emotional reactivity/more effective emotion regulation
- Increased focus
- More cognitive flexibility
- Improved working memory
A “retreat” is a place of refuge and security. In a meditation retreat, we turn inward, working on self-improvement while practicing self-care. In this retreat, we will learn meditation techniques and practice them together.
More Benefits
Here are even more scientifically proven benefits of mindfulness:
- Better General Health
- Improved Academic Success for Students
- Reduced Work-Related Stress
- Increased Self-Control
Twenty years after the Buddha’s awakening, his personal attendant (who was also his cousin), Ananda, came to him with a question. “Venerable sir, if people ask me whether you are still practicing meditation, what shall I tell them?”
The Buddha replied that he was, in fact, still meditating.
“What kind of meditation do you practice, venerable sir?” Ananda asked.
“Mindfulness of breathing,” the Buddha answered.
The Buddha replied that he was, in fact, still meditating.
“What kind of meditation do you practice, venerable sir?” Ananda asked.
“Mindfulness of breathing,” the Buddha answered.
How to Navigate This Virtual Retreat
This retreat is live, online. We will meet together at 1:00 pm Pacific time on Saturday, August 1st, via Zoom. A link will be emailed to you once you complete registration and payment.
Mindfulness is supported and enhanced by a tight retreat container. I offer the following suggestions with that in mind:
Mindfulness is supported and enhanced by a tight retreat container. I offer the following suggestions with that in mind:
- If you live with others, let them know about your upcoming retreat and ask for their support.
- Do NOT multi-task. Instead, mono-focus.
- Engage as fully as you would if we were meeting in person.
- Keep your video on to help lessen any potential disconnect of a virtual format.
- Keep your audio off to reduce background noise for all retreatants.
- Choose a place where you can sit comfortably and won’t be disturbed.
- Uplift your space, such as with a flower, candle, or incense.
“Let go of your mind and then be mindful. Close your ears and listen!”
Jalaluddin Rumi
Jalaluddin Rumi
Join me for this 4-hour journey into Mindfulness. You will learn about the Four Foundations of Mindfulness and practice specific meditations for each one. Start the path to reducing stress, decreasing anxiety and depression, and improving focus and concentration.
Your Investment
Only $39 for a half-day retreat!
About Your Teacher
Hi! I’m Myodo Jabo (Sandy Gougis). I’m the owner of Open Door, and a Buddhist Priest and Zen Master in the Five Mountain Zen Order. I’ve been meditating since 1998 and teaching it since 2008. It’s my great privilege to be the Guiding Teacher of an ever-growing number of Zen Centers in Southern California.
I got into meditation when I was going through a painful divorce. (Has anyone every gone through a “painless” divorce?) Meditation helped me to forgive myself for my role in the dissolution of the marriage, and ultimately, to forgive my ex-husband so I could stop walking around all hurt and angry.
Fast-forward 14 years, and I faced another test of meditation’s effectiveness. I was diagnosed with breast cancer on my 48th birthday. I was mutilated (bilateral mastectomy), poisoned (chemotherapy), and burned (radiation) in the name of healing. I also received Reiki, acupuncture, prayers from people of at least five different faiths, nutritional counseling, and hypnotherapy. And, of course, I meditated.
I recall one morning in particular during chemo. I woke before dawn and wanted to do a Tibetan sky-gazing meditation. It was a tantric practice on Prajna Paramita, a feminine archetype of wisdom energy, whose practice is normally performed at sunrise and sunset. My now-and-forever husband propped me up in bed on some pillows while I tried desperately not to vomit. I meditated looking out the window and watching the sky turn from black to pink to blue. I forgot my nausea. There was only my meditation.
Cancer turned out to be a three-year initiation for me. If meditation didn’t save my life, it certainly saved my sanity.
I got into meditation when I was going through a painful divorce. (Has anyone every gone through a “painless” divorce?) Meditation helped me to forgive myself for my role in the dissolution of the marriage, and ultimately, to forgive my ex-husband so I could stop walking around all hurt and angry.
Fast-forward 14 years, and I faced another test of meditation’s effectiveness. I was diagnosed with breast cancer on my 48th birthday. I was mutilated (bilateral mastectomy), poisoned (chemotherapy), and burned (radiation) in the name of healing. I also received Reiki, acupuncture, prayers from people of at least five different faiths, nutritional counseling, and hypnotherapy. And, of course, I meditated.
I recall one morning in particular during chemo. I woke before dawn and wanted to do a Tibetan sky-gazing meditation. It was a tantric practice on Prajna Paramita, a feminine archetype of wisdom energy, whose practice is normally performed at sunrise and sunset. My now-and-forever husband propped me up in bed on some pillows while I tried desperately not to vomit. I meditated looking out the window and watching the sky turn from black to pink to blue. I forgot my nausea. There was only my meditation.
Cancer turned out to be a three-year initiation for me. If meditation didn’t save my life, it certainly saved my sanity.
Shortly after treatment ended, while I was still going through various reconstructive surgeries, I was ordained as a Zen Buddhist Priest. Having seen how much meditation had helped me, I started teaching more frequently.
Now I train teachers because humanity needs more meditation and calmness. The world needs more calmness. And we need more diversity in the voices teaching meditation. I’m only one person, one voice. I can only speak from my own experience. I want to help others find their teaching styles and authentic voices. May meditation and peace spread across the earth like a healing balm.
In addition to running Open Door, teaching meditation, and leading Zen centers, I’m also a Reiki Master, lover of good books and hot tea, and a rescuer of stray animals. My Zen Order’s motto is "How may I help you?" I’ve adopted that as one of my own, the others being “Wag more, bark less,” and “Live like someone left the gate open!” You’re welcome to check out my often-neglected blog at myodojabo.com.
Now I train teachers because humanity needs more meditation and calmness. The world needs more calmness. And we need more diversity in the voices teaching meditation. I’m only one person, one voice. I can only speak from my own experience. I want to help others find their teaching styles and authentic voices. May meditation and peace spread across the earth like a healing balm.
In addition to running Open Door, teaching meditation, and leading Zen centers, I’m also a Reiki Master, lover of good books and hot tea, and a rescuer of stray animals. My Zen Order’s motto is "How may I help you?" I’ve adopted that as one of my own, the others being “Wag more, bark less,” and “Live like someone left the gate open!” You’re welcome to check out my often-neglected blog at myodojabo.com.
FAQs
Q: What is Mindfulness, in a nutshell?
A: It’s paying attention. Mindfulness is paying attention to what’s happening NOW, in the present moment, without judgment.
Q: What’s the difference between Mindfulness and Meditation?
A: Mindfulness is one type of meditation. It helps you be more present for your life and make more conscious choices.
Q: Do I have to breathe a special way?
A: No. In mindfulness meditation, you don’t change anything. You just notice.
Q: Do I have to sit with my legs in full lotus to practice mindfulness?
A: Not at all. You can practice mindfulness in any position, anywhere, even while doing other things, like washing the dishes!
Q: Why is mindfulness so popular right now?
A: One main reason is the mounting scientific evidence that mindfulness helps treat chronic pain, benefits our mental well-being, and enables us to act with compassion, among other benefits. In addition, programs like Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) have brought mindfulness into mainstream psychology.
Q: Is mindfulness a based on any particular religion?
A: Mindfulness is most commonly associated with Buddhism, but also has corollaries in Hinduism, Judaism, Christianity, and Islam. People have been practicing mindfulness for thousands of years, either by itself or as part of a larger tradition.
A: It’s paying attention. Mindfulness is paying attention to what’s happening NOW, in the present moment, without judgment.
Q: What’s the difference between Mindfulness and Meditation?
A: Mindfulness is one type of meditation. It helps you be more present for your life and make more conscious choices.
Q: Do I have to breathe a special way?
A: No. In mindfulness meditation, you don’t change anything. You just notice.
Q: Do I have to sit with my legs in full lotus to practice mindfulness?
A: Not at all. You can practice mindfulness in any position, anywhere, even while doing other things, like washing the dishes!
Q: Why is mindfulness so popular right now?
A: One main reason is the mounting scientific evidence that mindfulness helps treat chronic pain, benefits our mental well-being, and enables us to act with compassion, among other benefits. In addition, programs like Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) have brought mindfulness into mainstream psychology.
Q: Is mindfulness a based on any particular religion?
A: Mindfulness is most commonly associated with Buddhism, but also has corollaries in Hinduism, Judaism, Christianity, and Islam. People have been practicing mindfulness for thousands of years, either by itself or as part of a larger tradition.
