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:

ADD TO CART

Natalie teaches straight to you in over eleven hours of video teachings recorded just for this workshop

ELEVEN HOURS OF POWERFUL TEACHINGS

Writing as a Practice

LESSON 1

This Lesson Will Help You . . .

  • Learn what writing practice is and isn’t
  • Build a meditation practice as a support for your writing
  • Learn how to write what you don’t want to write, and why you should
  • Use the practice of recall to improve your writing

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?

11 HOURS OF VIDEO TEACHINGS

LIVE CALLS WITH 
NATALIE GOLDBERG

FACILITATED 
DISCUSSION FORUMS

LIVE WRITING PRACTICE SESSIONS

BONUS PRACTICES

PRINTABLE TRANSCRIPTS

DOWNLOADABLE 
AUDIO FILES

RECOMMENDED READINGS LIST

50% OFF SELECTED TITLES

UNLIMITED ACCESS

DOWNLOADABLE AUDIO FILES

RECOMMENDED READINGS LIST

UNLIMITED ACCESS

Gain skills to handle procrastination and provide discipline

DEVELOP
DISCIPLINE

Discover what you have to say and why your story is important

FIND YOUR VOICE

Learn how to use details to launch, structure, and anchor your writing practice

DISCOVER
DETAILS

Start believing in the worth of yourself and your words

GAIN
CONFIDENCE

Break free to tell the story that you need to tell

TELL YOUR STORY

Free yourself from fears of judgment, rejection, and failure

OVERCOME FEAR

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

ADD TO CART

SPECIAL PRICE:   $249

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

Three live Q&A calls during which Natalie will take questions from students in the online workshop

LIVE CALLS WITH
NATALIE GOLDBERG

An opportunity to receive guidance from long-time students of Natalie along with the peer-to-peer support of fellow workshop participants

FACILITATED DISCUSSION FORUMS

Twice-weekly live writing practice sessions where you will be given time to write and the opportunity to read your work aloud to fellow workshop participants

LIVE WRITING PRACTICE SESSIONS

Expand your library and support your writing practice with 50% off Natalie’s Shambhala Publications books and other creativity books from Shambhala Publications

50% OFF 
SELECTED TITLES

Additional practices and exercises to help you integrate writing into your life

BONUS PRACTICES

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

PRINTABLE TRANSCRIPTS

Listen on the go and take in these valuable teachings where and when it works best for you—on a walk, in a café, or while you’re traveling

DOWNLOADABLE AUDIO FILES

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

RECOMMENDED READING LIST

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

UNLIMITED ACCESS

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

DOWNLOADABLE 
AUDIO FILES

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

RECOMMENDED READINGS LIST

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

UNLIMITED ACCESS

Natalie teaches straight to you in over eleven hours of video teachings recorded just for this workshop

ELEVEN HOURS OF POWERFUL TEACHINGS

Three live Q&A calls during which Natalie will take questions from students in the online workshop

LIVE CALLS WITH
NATALIE GOLDBERG

An opportunity to receive guidance from long-time students of Natalie along with the peer-to-peer support of fellow workshop participants

FACILITATED DISCUSSION FORUMS

Twice-weekly live writing practice sessions where you will be given time to write and the opportunity to read your work aloud to fellow workshop participants

LIVE WRITING PRACTICE SESSIONS

Expand your library and support your writing practice with 50% off Natalie’s Shambhala Publications books and other creativity books from Shambhala Publications

50% OFF SELECTED TITLES

Additional practices and exercises to help you integrate writing into your life

BONUS PRACTICES

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

PRINTABLE TRANSCRIPTS

Listen on the go and take in these valuable teachings where and when it works best for you—on a walk, in a café, or while you’re traveling

DOWNLOADABLE AUDIO FILES

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

RECOMMENDED READINGS LIST

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

UNLIMITED ACCESS

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

DOWNLOADABLE 
AUDIO FILES

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

RECOMMENDED READINGS LIST

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

UNLIMITED ACCESS

50% OFF 

Select Titles

Expand your library and support your writing practice with 50% off all of Natalie’s books and Recommended Readings from Shambhala Publications.

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.

The Five Buddha Families (Video)

Taught by Judith L. Lief
1 1/2 hours, unabridged

In this talk on the Five Buddha Families, Judy Lief explains how our inner world and the outer world are comprised of the same elemental forces.

BONUS #2

Coupon Code for 50% OFF the Entire Collection of Recommended Readings

Total Retail Value: $220    You Save: $110

BONUS #3

Expand your library with 50% off the entire collection of recommended readings for this retreat.

BONUS #1

Paying Attention

LESSON 2

This Lesson Will Help You . . .

  • Pay closer attention to the details that will bring your writing to life
  • Improve your writing through the practice of listening
  • Learn how to get past the inner critic, or “monkey mind”
  • Write from your present moment experience
  • See how good writing is an expression of “awake mind”

Touching Impermanence: The Bardo of Living

LESSON 1

This Lesson Will Help You...

  • Become more familiar with the impermanence of all things
  • Train to become more courageous, wise, and compassionate in your everyday life
  • Understand why we study the bardo teachings and how they are relevant to every part of your life (not just your death)

Entering the Sacred World: The Bardo of Dying

LESSON 2

This Lesson Will Help You...

  • Learn the two most important things to keep in mind when you’re dying and how to practice them now
  • Engage the practice of tonglen, or sending and taking, for awakening love and compassion
  • Understand the steps of dissolution that occur in the process of dying (according to the Tibetan Buddhist view)

Getting Out of the Way

LESSON 3

This Lesson Will Help You . . .

  • Understand the benefits of being “dumb” as a writer
  • Learn the three most important things Zen practice has taught Natalie about writing
  • Overcome “monkey mind” when it becomes very loud
  • Free yourself to write what is true for you

Gateways to Liberation: The Bardo of Dharmata

LESSON 3

This Lesson Will Help You...

  • Recognize the gateways to enlightenment that arise in the bardo of dharmata
  • Explore how habitual patterns and perceptions create your reality
  • Understand the benefits of leaving your comfort zone, the risks of staying in it, and the danger of going too far out of it

Trusting Yourself

LESSON 4

This Lesson Will Help You . . .

  • Get to know your own mental patterns
  • Access your senses as a gateway to writing
  • Consider how to build a structure for your writing
  • Reflect on what you need to know before you write a book
  • Learn the benefits of making writing practice a lifelong endeavor

Styles of Imprisonment: The Six Realms

LESSON 4

This Lesson Will Help You...

  • Recognize the six realms or habitual states of mind that trap you in unhelpful patterns
  • Identify how these “styles of imprisonment” arise in your own experience
  • Understand how to get unstuck when you find yourself in one of the six realms

A Waking Dream: The Bardo of Becoming

LESSON 5

This Lesson Will Help You...

  • Learn how to transform the patterns that don’t serve you so you can act in alignment with your intention
  • Discover how to best support a person who has just died, according to the Tibetan Buddhist view
  • Identify the qualities and scenarios you could experience in the bardo of becoming and understand how to prepare for them

Co-emergent Wisdom: The Five Buddha Families

LESSON 6

This Lesson Will Help You...

  • Understand the five categories of wisdom energy known as Buddha families
  • Work with the wisdom of the Buddha families as they show up in your life
  • Reflect on the meaning of bardo in your own life

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

FROM THE PUBLISHER: INSIDER TIPS FOR WRITERS

Watch Rachel Neumann, Associate Publisher at Shambhala Publications and author of four books, and KJ Grow, VP of Sales and Marketingas they answer the following questions and more in a pre-recorded video interview! 

  • What do publishers look for when they’re evaluating book proposals? 

  • What if I don’t already have an audience or an email list or a blog? 

  • How do I go about getting professional editing help on a book manuscript? 

  • What advice do you have for sticking with it when you start to feel discouraged? 

  • What’s the most important lesson you’ve learned from writing a book? 


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

50% OFF 
Select Titles

Expand your library and support your writing practice with 50% off all of Natalie’s books and Recommended Readings from Shambhala Publications.

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.

LEARN MORE

Enjoyed the Excerpt?

Training Video Excerpts

Not Getting Hooked

Reframe

Refrain

GIFT THIS COURSE

Give the gift of awareness to a loved one!

Give the gift of awareness to a loved one!

GIFT THIS COURSEJOIN THE RETREAT

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 2

Shenpa: Noticing What Hooks Us

Embracing Our Difficult Emotions

Lesson 1

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.

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 3

Refraining: Taking a Mindful Gap

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.

Reframing: Changing Your Attitude

Lesson 4

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 5

Relaxing: Becoming “One With”

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

11 Hours of Video Teachings

Unlimited Access

Live Meditation Sessions

Downloadable Audio Files

Facilitated Discussion Forums

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.”

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

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

Bonus 3: Coupon Code for 50% Off the Entire Collection of Recommended Readings (from Shambhala Publications)

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

JOIN THE RETREAT



.

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.



PLUS

Praise for Pema

You Will Receive the Following Bonuses:

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

ADD TO CART

SPECIAL PRICE:   $249

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.



JOIN THE RETREAT

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

JOIN THE RETREAT

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 15November 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.

ADD TO CART

SPECIAL PRICE: $249

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

RETAIL PRICE:                  $499

DISCOUNT:                     -$300

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.

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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.


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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

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 2

Shenpa: Noticing What Hooks Us

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.

Lesson 6

Bringing It All Together

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 15November 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.

Share the gift of growth and knowledge. With this special offer, 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