Begin THE NEW YEAR WITH A FREE SIX WEEK GIFT OF MINDFULNESS

This six week course offers a contemplative and deeply compassionate journey into observing

how the mind creates, sustains, and reacts to its own experience. Guided by Lama Michael

Gregory, this training introduces the classical foundations of Buddhist mindfulness. You will

learn practices that illuminate how to watch your unfolding mental and emotional world with less

reactivity, and how to respond with heart, skill, and wisdom.

Register Now:

This program supports practical emotional healing and the gradual unfolding toward inner

awakening and genuine empowerment. This is developed not only through an intellectual

understanding of mindfulness, but through a grounded meditative practice that you can return to throughout your life. The course is offered in a structured and approachable way that supports

both short and long term change in how you relate to your own mind.

For this New Year cohort, enrollment is being offered completely free as a fully sponsored

program. 

Regular tuition is 299 USD, but this round is offered at no cost in order to support

sincere practitioners at this time.

Includes 6 video teachings, 6 guided meditations and, for the first 100 registrants, a personal one on one session with Lama Michael.

What This Course Is

Our mindfulness courses offer a contemplative and compassionate journey toward observing

how your mind both creates and reacts to its own reality. You will discover how to watch this unfolding mental and emotional process non-reactively and how to respond with heart, skill and wisdom.

Classes are led by Lama Michael Gregory, former Buddhist monk, Retreat Master and Director of Mindfulness Meditation Centers.

Teaching and meditations are shared in a heart opening way that imbues your life with

awareness, compassion and loving kindness, gently loosening old destructive emotional and

habitual patterns through the practices of mindfulness.

In this six week program you will receive:

• A 6 week in depth introduction to Mindfulness Meditation in the classical Buddhist tradition, led by Lama Michael.
• 6 HD video lessons, each offering a fundamental teaching on mindfulness.
• 6 guided mindfulness meditation sessions to integrate the teachings on the level of direct practice
• Questions and answers in each module to help clarify your understanding.
• Interactive online learning with supportive lessons, class notes and quizzes to deepen your knowledge.
• Mindfulness presented as a path of clear seeing that can accompany you throughout your life, rather than as a quick technique or self improvement project.
• An invitation to take your practice further, with support from wise and compassionate eachers through additional online teachings, live classes and in person retreats.

What We Will Explore Together

This course follows classical curriculum based on the Satipatthana Sutta, merged with the direct, heart centered wisdom of Lama Michael and clear applications to modern life. The six modules are structured as a progressive deepening of awareness. Each week is designed with the Buddha’s original intention in mind: to alleviate suffering, by transforming how we relate to reality.

Week 1: Mindfulness of Breathing (Anapanasati)

Classical teaching

The practitioner becomes familiar with the breath’s length and its entire journey through the

body, learning to rest attention with the breathing process.

The Benefit

The settling of agitation. Breath awareness offers a reliable home base for the wandering mind.

By gently stabilizing attention with the breath, you begin to experience more steadiness and

clarity even when outer conditions are uncertain.

Week 2: Mindfulness of the Body (Kayanupassana)

Classical teaching: This is clear knowing of the body in different postures and activities, and contemplation of the elements of the body. The body is seen not as a fixed self, but as a dynamic field of changing sensations.

The Benefit: A release from heavy identification with form. As clinging to the body as a solid self softens, fear around aging, illness and physical change begins to ease, and a deeper peace appears that is not dependent on physical perfection.

Week 3: Mindfulness of Feeling Tone (Vedananupassana)

Classical teaching: Every contact with the world carries an immediate feeling tone: pleasant, unpleasant or neutral.

Practice focuses on noticing this tone at the moment it arises, before the mental story and reactions begin.

The Benefit: Freedom from compulsive reactivity. By recognizing feeling tone clearly, you see the point where suffering starts. This opens a way to respond with discernment rather than automatically chasing pleasure and running from discomfort.

Week 4: Mindfulness of the Mind (Cittanupassana)

Classical teaching:  Attention turns to the quality of consciousness itself. You observe whether the mind is contracted or spacious, agitated or collected, clouded or clear, and learn to be aware of the container instead of only the content.

The Benefit:  A taste of inherent clarity. Difficult moods and mental states are seen as weather passing through a much larger sky. You begin to recognize that awareness itself is not stained by the passing patterns that move through it.

Week 5: Mindfulness of Mental Objects (Dhammanupassana)

Classical teaching:  In this module we examine specific mental categories, especially the Five Hindrances: desire, aversion dullness,  restlessness and doubt. These are identified as they arise and pass, and are seen as

processes rather than fixed traits.

The Benefit:  Insight into the hindrances and their release. This works like a diagnostic tool for the mind.

When hindrances are recognized as mental events, they lose some of the power to confuse and

paralyze you, opening the way to clearer view and more ease.

Week 6: Mindfulness in Action (Sampajanna)

Classical teaching:  The final module is clear comprehension of purpose and suitability. Mindfulness is brought into

everyday movements and choices such as eating, speaking and working, so that practice is

integrated into ordinary life.

The Benefit:  Integration of wisdom. Mindfulness becomes more seamless. As clear comprehension is Pbrought into action, you create less suffering based on confusion and move toward a life that

expresses more alignment, clarity and kindness.

Progressive Results Of The 6 Week Course

Over these six weeks, the practitioner can begin to move from automatic reactivity toward a

more stable and compassionate presence. The training starts by stabilizing attention with the

breath, then grounds awareness in the reality of the body, and clarifies the emotional triggers of

the heart. As the course continues into the subtle layers of the mind and mental objects, you

may begin to see that you are not limited to your thoughts or moods, but are the awareness in

which these arise.

The natural result is a person who is less ruled by inner habit and more able to walk through the

world with clarity, purpose and a heart that is gradually more free.

These practices illuminate how experience is constructed, and how wisdom and compassion

can arise from clear seeing instead of habit. Teaching and meditations are shared in a heart

opening way that supports real change, without promising instant transformation.

How The 6 Weeks Work

Each module includes:

• A core teaching from Lama Michael
• A guided mindfulness meditation(six guided meditations in total across the course)
• Online Interactive Learning: A contemplation or reflection to bring into daily life, with class notes and a short quiz
• Access to the recordings so you can follow live or at your own pace
• Access to live meditations with teachers multiple times a week
• The flexibility to move with the group week by week, or at a slower rhythm with your schedule

A Personal Session With Lama Michael

First 100 Registrants

To honor both the depth of practice and the limits of personal time, the first 100 people who

register for this course will be invited to a personal one on one mindfulness session with Lama

Michael upon completion of the six weeks.

This is an opportunity to:

• discuss and gain valuable personal your meditation experience
• clarify questions about the teachings
• look more closely at your patterns and challenges
• receive personal guidance on how to continue your practice and path

Many students find that this individual conversation helps them recognize their next step with

more confidence, humility and gentleness toward themselves.

Participants who register after the first 100 places are filled will be invited to take part in an

extended live group Q and A session with Lama Michael, where practice questions can also be

explored in depth.

Course Insights

Through sincere engagement with the teachings, students often experience:

• A clearer understanding of thoughts and emotions and how they contribute to anger, anxiety, guilt and  depression and how mindfulness practice can greatly reduce these emotions.
• The ability to observe experience with less immediate reactivity and more awareness and responsiveness.
• Recognition of unconscious patterns that drive reactive behaviors and emotions, and more freedom in how to respond consciously.
•  Insight into how the mind constructs reality and the capacity to live a more mindful and purposeful life.
• A stable foundation for long term meditation practice and a deeper relationship with inner awareness and true nature.

These insights emerge naturally through practice and observation, not from forcing the mind or

chasing special states.

A New Beginning On A Shared Path

By the end of the six weeks, you will have:

• A clearer sense of how your own thoughts, emotions and reactions arise and pass.
• Direct experience with the classical foundations of mindfulness in Buddhism.
• A simple, repeatable practice you can continue on your own.
• More familiarity with meeting experience without immediately reacting.
• A felt sense of whether ongoing Buddhist study and sangha are right for you.
• The course stands on its own as a complete introduction. For those who feel called, it is also a natural doorway into ongoing community, classes, retreats and a life path, practicing together in the light of awareness, wisdom and compassion.

If this year has left you wishing for a more truthful, kind way of being with your own experience,

and if you would like to begin the new year with a living inner practice rather than another outer

promise, you are warmly welcome to join us.

Register Free For The 6 Week Course

About Lama Michael

Lama Michael Gregory is a Buddhist teacher whose training spans more than three decades

across the Indo Tibetan and Theravada traditions. Beginning his studies in the early 1990s, he

apprenticed under great meditation masters including His Holiness the Dalai Lama, his root

teacher HH Penor Rinpoche, HH Dodrupchen Rinpoche, Lama Zopa Rinpoche, HE Gyaltsab

Rinpoche and HE Thrangu Rinpoche.

He completed many years of solitary and group retreat in the Himalayas and in the forests of

Thailand and Burma, training in Mahamudra, Dzogchen, the Six Yogas, dark retreat and

classical Theravada Vipassana and Jhana. Under the guidance of HE Thrangu Rinpoche, he

later served as Retreat Master for a traditional three year retreat in Southern California.

Today, Lama Michael oversees the Quiet Mind Wellness Centers and the Pemako Retreat

Center near San Diego, teaches weekly online and leads online and in person seasonal retreats. His style

emphasizes direct experience, psychological clarity and a path of awakening grounded in

wisdom, compassion and the luminous nature of mind.