There has never been a timelier offering from beloved bestselling author Pema Chödrön than these teachings on working with our challenging emotions, known in Buddhism as the kleshas. In this online retreat, Pema introduces the intense emotions at the heart of our suffering: craving, aggression, ignorance, pride, and jealousy. She gives us three powerful steps for working with them: refrain, reframe, and relax.

In a time of intense change and uncertainty, we are all experiencing strong emotions. There is no easy fix—but learning how to work with your own mind and the challenging emotions you experience is essential to staying calm in the midst of the storm, allowing you to better care for yourself and others.

Join Pema today to start your journey of emotional transformation and turn your world around.

What if our greatest fear is leaving our loved ones behind?

What if we fear the unknown or no longer existing?

What if we fear having not fulfilled our purpose in this life?

What if we’re scared of pain or isolation while dying?

AN  I N T E R A C T I V E  W O R K S H O P
M A D E  F O R  Y O U

This online writing workshop includes a bounty of exclusive resources, many of them available only for this one-time special offering.

This Retreat Includes:

This online retreat includes a bounty of exclusive resources, many available only for this one-time special offering, to support you in your retreat experience.

In this six-week online retreat, Pema Chödrön will show you how to work with your challenging emotions.

Emotional Intelligence

“Pema Chödrön delivers the material in an extremely warm, understandable, and accessible way for westerners. I also appreciate her gentle humor and find myself smiling and laughing at many points during her talks. I [feel I am] in a more prepared and eager state to continue my study/practice and to take the next step of attending a meditation retreat in order to go further. To all responsible for putting this together, thank you so very much.”

“Even though I am an online participant I feel as though I am there. Pema and the participants are very ‘real’ and I can relate to the responses of those present. We all struggle with similar experiences.”

“I truly appreciate [Pema’s] manner of kindness and humor. She presents the material in a way that I can integrate into my daily life. I am a novice to many of the teachings but never feel overwhelmed or confused after a lesson. Thank you.”

“The quality of the videos was fantastic. I felt like I was attending the Yarne at the Abbey. The talks by Pema were absolutely wonderful and I'll watch them many times.”

“Pema is a relatable, delightful, and excellent communicator. The video is high quality and the support materials (e.g., talk transcript, notes, reading list, etc.) are helpful resources. I also appreciate that this course is available to those unable to take time away from work or family (at least at this particular time in life), as well as its self-paced nature.”

image credits

In this interactive online writing workshop, Natalie Goldberg will help you:

P R A I S E   F O R   N A T A L I E

W H A T   Y O U   W I L L   L E A R N

As she entered the ninth decade of her life, Pema Chödrön spent a year in solitary retreat working deeply with traditional Tibetan Buddhist teachings on death, including teachings on the bardos from The Tibetan Book of the Dead. This interactive online retreat, recorded at her home monastery, Gampo Abbey, in front of a small audience of her close students and friends, brings the fruits of Pema’s study and practice to you.

Whether you’re a longtime practitioner, an enthusiastic beginner, or somewhere in between, this retreat will offer you teachings and tools for embracing the entirety of your human experience—including your death—as a sacred journey. These are teachings that you can listen to again and again over the coming years, returning to them for guidance and grounding as you navigate the ongoing journey of your life.

What if our greatest fear is leaving our loved ones behind?

What if we fear the unknown or no longer existing?

What if we fear having not fulfilled our purpose in this life?

What if we’re scared of pain or isolation while dying?

WHAT YOU WILL LEARN

In this six-week interactive online retreat, Pema Chodron will be your guide in living purposefully and dying fearlessly by teaching you how to . . .

A RETREAT MADE FOR YOU

This online retreat includes a bounty of exclusive resources, many available only for this one-time special offering, to support you in your retreat practice.

THIS RETREAT INCLUDES:

RETREAT SUMMARY

The Tibetan Book of the Dead (Audio)

Translated by Francesca Fremantle and Chögyam Trungpa
Read by Richard Gere
2 ¾ hours, unabridged

This translation of The Tibetan Book of the Dead emphasizes the practical advice that the book offers to the living.

BONUS #1

Relax

PRAISE FOR PEMA

Thousands of people have studied writing with Natalie over the last 40 years.

Here’s some of what they’ve had to say . . .

This online writing workshop includes a bounty of exclusive resources to support you, many available only for this one-time special offering.

THIS WORKSHOP INCLUDES

When does the course begin?
The interactive portion of the course begins on October 15, 2023, with the first live meditation session. All lessons are available as soon as you enroll, and you may go through the course materials at your own pace. Our discussion board facilitator will be available to respond to questions on the discussion boards starting on October 15.

How long does it take to complete the course?
There are six lessons in the course and each lesson is designed to last a week. However, the course is flexible and you can work at your own pace as well, so you can benefit just as much from the course even if it takes you longer to go through it. We encourage you to download videos as you go through the course for your own personal use in the future. You will continue to have unlimited access to the course materials online as well.

How long will I have access to the course?
Your access to the course is unlimited. It will not expire.

When are the live meditation sessions?
The dates and times for the meditation sessions are below:

Sunday, October 15, 2:00–2:30 p.m. EDT
Sunday, October 22, 2:00–2:30 p.m. EDT
Sunday, October 29, 2:00–2:30 p.m. EDT
Sunday, November 5, 2:00–2:30 p.m. EDT
Sunday, November 12, 2:00–2:30 p.m. EST
Sunday, November 19, 2:00–2:30 p.m. EST

Recordings of the sessions will be made available in the course for those who are unable to attend live.

How long will the discussion boards be available?
The discussion boards will remain open indefinitely. However, our facilitator will only be available to respond to questions about the teachings until November 22, 2023.

Can I still take this training without a desktop/laptop computer (for example, if I only have an iPad)?
Yes, you can access this course using the browser on your device. However, please note that if you’d like to save any of the course materials, you may need to download to a computer first and then transfer the files to your device.

What if I have technical difficulties with the course?
We have a dedicated course support person who can help you with any issues you may encounter in navigating or accessing the course. Please email course-support@shambhala.com if you have any questions.

Frequently Asked Questions

alien;

AN  INTERACTIVE  WORKSHOP
MADE FOR YOU

THIS WORKSHOP 
INCLUDES

A D D I T I O N A L  B O N U S E S

* PLUS *

S P E C I A L  P R O G R A M  B O N U S E S

* PLUS *

S P E C I A L  P R O G R A M  B O N U S E S

RACHEL NEUMANN

Rachel Neumann is a writer, editor, and publisher with twenty years of journalism and book publishing experience, including the last five years as the Publisher and Editorial Director of Parallax Press. She has worked at The Village Voice, The New Press, and AlterNet and continues to write regularly for Lions Roar and other publications. She is the author of four books: Not Quite Nirvana, Long Weekend, and the children’s book Baby Present, as well as the editor for I Am Home: Portraits of Immigrant Teenagers. Rachel is currently the Associate Publisher of Shambhala Publications.

KJ Grow

KJ Grow, VP Sales & Marketing, joined Shambhala Publications in 2015, having worked for over a decade as a sales rep in New York City for “Big 5” publishers including Penguin Random House and Simon & Schuster. She is a graduate of both the Columbia Publishing Course and the Yale Publishing Course for Executive Education, and has served on the steering committee for the Independent Publishers Caucus. She has also worked as a bookseller in both independent bookstores and national chains, and is always an active member of at least one book club. 

And if you’ve ever wanted to have a chance to ask your own question of a book publisher, please join us for a 

LIVE  Q & A CALL WITH SHAMBHALA

with Rachel Newman and KJ Grow as they take questions from workshop participants and share their knowledge of the publishing world from over thirty years of combined experience! 

A D D I T I O N A L  
B O N U S E S

C O U R S E 

C U R R I C U L U M

Each lesson contains multiple videos in which Natalie teaches on the theme for that lesson, along with readings and practices to inspire and deepen your writing practice.

W O R K S H O P  S U M M A R Y

This workshop was designed with your needs in mind and contains 
all of the following:

© Shambhala Publications. All Rights Reserved.

© Shambhala Publications. All Rights Reserved.

11 Hours of Video Teachings

Watch Pema speak to her close students and friends in the main shrine room at Gampo Abbey, her home monastery

Home Practices & Contemplations

Bring the dharma alive in your daily life 
with weekly practices, journal prompts, contemplations, and opportunities 
for discussion 

Printable Transcripts

Printable transcripts of all video lessons so you can review the teachings at your own pace and highlight quotes or concepts for future reference

Downloadable Audio Files

Listen on the go and take in this profound dharma where and when it works best for you—in the car, on a walk, or over the kitchen sink

Recommended Readings List

A list of readings and books recommended by Pema for deepening your study and practice

Unlimited Access

Access the retreat on your device or computer again and again as new insights emerge on your own path

100% SATISFACTION GUARANTEE 

If for any reason you are not completely satisfied, please e-mail us within 30 days, and we will promptly refund your purchase price.

Training Video Excerpts

Not Getting Hooked

Reframe

Refrain

Give the gift of awareness to a loved one!

Give the gift of awareness to a loved one!

Printable Transcripts

Practice Prompts

Home Practices & Contemplations

Recommended Readings List

Beloved Buddhist teacher, author, nun, and mother, Pema Chödrön has inspired millions of people from around the world who have been touched by her example and message of practicing peace in these turbulent times. 

She has been teaching and writing extensively for many years, including authoring the best-selling books When Things Fall Apart and The Places That Scare You.

Pema first met her root teacher, Chögyam Trungpa Rinpoche, in 1972. Lama Chime encouraged her to work with Rinpoche, and it was with him that she ultimately made her most profound connection. At the request of the Sixteenth Karmapa, she received the full monastic ordination in the Tibetan lineage of Buddhism in 1981 in Hong Kong.  She is resident teacher at Gampo Abbey in Cape Breton, Nova Scotia, the first Tibetan Buddhist monastery for westerners in North America. 

Over 10,000 people have studied with Pema Chödrön through Shambhala Publications and Prajna Studios. 

Here’s some of what they’ve had to say . . .

“Pema Chödrön delivers the material in an extremely warm, understandable, and accessible way for westerners. I also appreciate her gentle humor and find myself smiling and laughing at many points during her talks. I [feel I am] in a more prepared and eager state to continue my study/practice and to take the next step of attending a meditation retreat in order to go further. To all responsible for putting this together, thank you so very much.”

“Even though I am an online participant I feel as though I am there. Pema and the participants are very ‘real’ and I can relate to the responses of those present. We all struggle with similar experiences.”

“I truly appreciate [Pema’s] manner of kindness and humor. She presents the material in a way that I can integrate into my daily life. I am a novice to many of the teachings but never feel overwhelmed or confused after a lesson. Thank you.”

“The quality of the videos was fantastic. I felt like I was attending the Yarne at the Abbey. The talks by Pema were absolutely wonderful and I'll watch them many times.”

“Pema is a relatable, delightful, and excellent communicator. The video is high quality and the support materials (e.g., talk transcript, notes, reading list, etc.) are helpful resources. I also appreciate that this course is available to those unable to take time away from work or family (at least at this particular time in life), as well as its self-paced nature.”

This online retreat includes a bounty of exclusive resources to support you in your retreat practice.

PLUS

Praise for Pema

You Will Receive the Following Bonuses:

Bonus #2
Fully Alive audio and video
4.5 hour program

Bonus #3
50% off select books

.

What if the source of our 
greatest pain was also the source of our greatest possibility?

What if instead of running from our challenging emotions, we could develop tools to engage with them? It’s not about getting rid of emotions, it’s about coming to know them well. Having the courage to work with the feelings we’d rather avoid can be a path to personal transformation and positive change in the world.

There has never been a timelier offering from beloved bestselling author Pema Chödrön than these teachings on working with our challenging emotions, known in Buddhism as the kleshas. In this  online retreat, Pema introduces the intense emotions at the heart of our suffering: craving, aggression, ignorance, pride, and jealousy. She gives us three powerful steps for working with them: refrain, reframe, and relax.

In a time of intense change and uncertainty, we are all experiencing strong emotions. There is no easy fix—but learning how to work with your own mind and the challenging emotions you experience is essential to staying calm in the midst of the storm, allowing you to better care for yourself and others.

Join Pema today to start your journey of emotional transformation and turn your world around.

In this six-week online retreat, Pema Chödrön will show you how to work with your challenging emotions.

Emotional Intelligence
Learn to identify difficult emotions when they begin to arise.

Not Getting Hooked
Recognize when you’re being “hooked” by intense emotions.

Refrain
Stop yourself from immediately reacting when difficult emotions arise.

Reframe
Shift your experience of these emotions from negative to positive.

Relax
Settle into the energy of intense emotions and work with them instead of pushing against them

This online retreat includes a bounty of exclusive resources to support you in your retreat practice.

This Retreat Includes:

11 Hours of Video Teachings

Watch Pema speak to her close students and friends in the main shrine room at Gampo Abbey, her home monastery

Live Meditation Sessions

Sit with others in the retreat community in live meditation sessions via Zoom (Sundays at 2:00–2:30 p.m. EDT/EST, October 15–November 19)

Facilitated Discussion Forums

An opportunity to receive guidance from a senior practitioner in Pema’s tradition along with the peer-to-peer support of fellow retreat participants

Home Practices & Contemplations

Bring the dharma alive in your daily life with weekly practices, journal prompts, contemplations, and opportunities for discussion

Printable Transcripts

Printable transcripts of all video lessons so you can review the teachings at your own pace and highlight quotes or concepts for future reference

PLUS

Bonus 2: 
Fully Alive audio and video
4.5 hrs of content.

In this recorded program held at Omega Institute, Pema Chödrön and her teaching assistant, Meg Wheatley, provide a wealth of wisdom for learning to step right into the river—to be completely and fearlessly present even in the hardest times and the most difficult situations. It’s the secret to being fully alive.

Bonus 3:

Coupon Code for 50% Off the Entire Collection of Recommended Readings (from Shambhala Publications)

Total Retail Value: $153      
You Save: $76
Expand your library with 50% off recommended readings for this retreat 
by Shambhala Publications.

Sign up today and experience the profound effect of these teachings on your own life!

3-month payment plan 
option available

Launch Price Available 
for a Limited Time

RETAIL PRICE:                $499

DISCOUNT:                   -$250

100% SATISFACTION GUARANTEE 

If for any reason you are not completely satisfied, please e-mail us within 30 days, and we will promptly refund your purchase price.

Lesson 1

Embracing Our Difficult Emotions

Emotions are a hallmark of being human—and difficult emotions have been vexing humans and causing problems for all of human history. I want this, I don’t want that, I’m jealous, I’m angry, and on and on.

In this first lesson of the retreat, Pema introduces us to the kleshas, the intense and challenging emotions that we each encounter in our lives. She also talks about how we might begin to get some space from our habitual emotional reactivity using three fundamental steps: refrain, reframe, and relax.

Lesson 2

Shenpa: Noticing What Hooks Us

We all know what it’s like to feel hooked by an emotion that just won’t let go. For many of us, it’s anger or craving or jealousy. For others, it’s an overwhelming need to check out and go blank. When we’re in the midst of being hooked, nothing else matters and often nothing—and no one—can reach us.

In this second lesson of the retreat, Pema talks more about shenpa, that experience of being hooked. Recognizing when we’re hooked is essential for applying the three steps for working with difficult emotions.

Lesson 3

Refraining: Taking a Mindful Gap

The first step in working with difficult emotions is refraining. Refraining, or taking a mindful gap as Pema teaches in this lesson, gives you the chance to stay present to the energy of your emotions. In that mindful gap, you can go back to the emotion’s basically good, dynamic quality and remember to be embodied and feel what you’re feeling. Taking a mindful gap gives you the space for what you’re feeling to become workable.

Lesson 4

Reframing: Changing Your Attitude

We’re all so accustomed to thinking of difficult emotions as something negative, whether they’re in ourselves or others. But what if this view could be reframed? What if the challenging and intense emotions we experience could become stepping-stones for creating compassion, loving-kindness, patience, and empathy?

In this lesson, Pema talks about how to reframe our kleshas, giving us the opportunity to change our attitude from negative to positive by looking at our emotions in a different way.

Lesson 5

Relaxing: Becoming “One With”

Relaxing into intense emotions can feel very counterintuitive. But fighting against our emotions is like fighting a riptide—the harder we swim against it, the further we are pushed out to sea. The opposite of struggling against our emotions is becoming one with them. On this “one with” path, everything becomes workable.

In Lesson Five, Pema talks about how to work with whatever arises so that our emotions become the very path to our awakening.

Lesson 6

Bringing It All Together

In this final lesson of the retreat, Pema brings together refraining, reframing, and relaxing with reminders on the simple, ordinary, appreciative perception that can come with relaxing. She includes a meditative practice on giving everything away to help us each discover where we are holding on.

100% SATISFACTION GUARANTEE 

If for any reason you are not completely satisfied, please e-mail us within 30 days, and we will promptly refund your purchase price.

This retreat was designed with your needs in mind and contains all of the following:

11 Hours of Video Teachings

Practice Prompts

Home Practices & Contemplations

Printable Transcripts

Downloadable 
Audio Files

Unlimited Access

You will receive the following bonuses:

Bonus 2
Fully Alive audio and video
4.5 hrs of content

Bonus 3
50% Off Select Books

Beloved Buddhist teacher, author, nun, and mother, Pema Chödrön has inspired millions of people from around the world who have been touched by her example and message of practicing peace in these turbulent times. 

She has been teaching and writing extensively for many years, including authoring the best-selling books When Things Fall Apart and The Places That Scare You.

Pema first met her root teacher, Chögyam Trungpa Rinpoche, in 1972. Lama Chime encouraged her to work with Rinpoche, and it was with him that she ultimately made her most profound connection. At the request of the Sixteenth Karmapa, she received the full monastic ordination in the Tibetan lineage of Buddhism in 1981 in Hong Kong.  She is resident teacher at Gampo Abbey in Cape Breton, Nova Scotia, the first Tibetan Buddhist monastery for westerners in North America. 

Praise for Pema

Over 10,000 people have studied with Pema Chödrön through Shambhala Publications and Prajna Studios. 

Here’s some of what they’ve had to say . . .

“Pema Chödrön delivers the material in an extremely warm, understandable, and accessible way for westerners. I also appreciate her gentle humor and find myself smiling and laughing at many points during her talks. I [feel I am] in a more prepared and eager state to continue my study/practice and to take the next step of attending a meditation retreat in order to go further. To all responsible for putting this together, thank you so very much.”

“Even though I am an online participant I feel as though I am there. Pema and the participants are very ‘real’ and I can relate to the responses of those present. We all struggle with similar experiences.”

“I truly appreciate [Pema’s] manner of kindness and humor. She presents the material in a way that I can integrate into my daily life. I am a novice to many of the teachings but never feel overwhelmed or confused after a lesson. Thank you.”

“The quality of the videos was fantastic. I felt like I was attending the Yarne at the Abbey. The talks by Pema were absolutely wonderful and I'll watch them many times.”

“Pema is a relatable, delightful, and excellent communicator. The video is high quality and the support materials (e.g., talk transcript, notes, reading list, etc.) are helpful resources. I also appreciate that this course is available to those unable to take time away from work or family (at least at this particular time in life), as well as its self-paced nature.”

When does the course begin?
The interactive portion of the course begins on October 15, 2023, with the first live meditation session. All lessons are available as soon as you enroll, and you may go through the course materials at your own pace. Our discussion board facilitator will be available to respond to questions on the discussion boards starting on October 15.

How long does it take to complete the course?
There are six lessons in the course and each lesson is designed to last a week. However, the course is flexible and you can work at your own pace as well, so you can benefit just as much from the course even if it takes you longer to go through it. We encourage you to download videos as you go through the course for your own personal use in the future. You will continue to have unlimited access to the course materials online as well.

How long will I have access to the course?
Your access to the course is unlimited. It will not expire.

When are the live meditation sessions?
The dates and times for the meditation sessions are below:

Sunday, October 15, 2:00–2:30 p.m. EDT
Sunday, October 22, 2:00–2:30 p.m. EDT
Sunday, October 29, 2:00–2:30 p.m. EDT
Sunday, November 5, 2:00–2:30 p.m. EDT
Sunday, November 12, 2:00–2:30 p.m. EST
Sunday November 19, 2:00–2:30 p.m. EST

Recordings of the sessions will be made available in the course for those who are unable to attend live.

How long will the discussion boards be available?

The discussion boards will remain open indefinitely. However, our facilitator will only be available to respond to questions about the teachings until November 22, 2023.

Can I still take this training without a desktop/laptop computer (for example, if I only have an iPad)?
Yes, you can access this course using the browser on your device. However, please note that if you’d like to save any of the course materials, you may need to download to a computer first and then transfer the files to your device.

What if I have technical difficulties with the course?
We have a dedicated course support person who can help you with any issues you may encounter in navigating or accessing the course. Please email course-support@shambhala.com if you have any questions.

Frequently Asked Questions

Downloadable 
Audio Files

Listen on the go and take in this profound dharma where and when it works best for you—in the car, on a walk, or over the kitchen sink

Page Art by Alexia Krispin @alexiakrispinart

Learn to identify difficult emotions when they begin to arise.

Recognize when you’re being “hooked” by intense emotions.

Stop yourself from immediately reacting when difficult emotions arise.

Shift your experience of these emotions from negative to positive.

Settle into the energy of intense emotions and work with them instead of pushing against them

Page Art by Alexia Krispin 

@alexiakrispinart

Recommended Readings List

Fellowships for people of color are available for this course.
Apply here.

Facilitated Discussion Forums

An opportunity to receive guidance from a senior practitioner in Pema’s tradition along with the peer-to-peer support of fellow retreat participants

Live Meditation Sessions

Sit with others in the retreat community in live meditation sessions via Zoom (Sundays at 2:00–2:30 p.m. EDT/EST, October 15–November 19)

Recommended 
Readings List

A list of readings and books recommended by Pema for deepening your study 
and practice

Unlimited Access

Access the retreat on your device or computer again and again as new insights emerge on your own path

Facilitated Discussion Forums

Live Meditation Sessions

Buy One, Gift One!

Buy One, Gift One!

Share the gift of growth and knowledge. When you purchase this course you have the option to gift a second enrollment at no additional cost. You can share this with a loved one, friend, colleague, etc.

Share the gift of growth and knowledge. When you purchase this course you have the option to gift a second enrollment at no additional cost. You can share this with a loved one, friend, colleague, etc.

Bonus #1
Buy One, Gift One
Share the gift of growth and knowledge.

Bonus 1
Buy One Give One

Share the gift of growth and knowledge.

Bonus 1:
Buy One, Gift One

Share the gift of growth and knowledge. When you purchase this course you have the option to gift a second enrollment at no additional cost. You can share this with a loved-one, friend, colleague, etc.