"When one thought ends, right before the next thought begins,
there is a tiny gap called 'now.' Over time we learn to expand that gap."

– Spring Washam

Steve Armstrong
A Field Guide to the Mind: Practical Abhidhamma for Meditators
$299 | 10 hours of video instruction

Once you have the insight that ordinary reality is not what you thought it was, what then? How do you understand your experience? Yourself? In the Abhidhamma, the Buddha offers us a practical method for investigating and understanding our life experiences. He shows us that each moment is made up of “pixels” of mental and physical phenomena arising and coalescing in a unique way. Furthermore, this process happens without there being a “someone” it is happening to. In this online course, we will be deconstructing these phenomena so that we can begin to understand how our life works from the inside and how we can develop the mind in order to free the heart from suffering. Studying the Abhidhamma is useful for anyone, particularly those who are actively practicing meditation and seeking to understand the mind.

 Class includes:
  • 2 hours of video instruction, divided into eight 15-min segments
  • 8 reflections/at-home exercise techniques you can easily employ in your daily life
  • A copy of Mark Coleman’s latest book: Make Peace with Your Mind: How Mindfulness and Compassion Can Free You from the Inner Critic (sample excerpt here) *Book is included for US mailing addresses, and an additional $10 fee will apply for international shipping
  • Downloadable audio
This online class will help you:
  • Deal effectively with self-judgment and inner critic attacks
  • Distinguish between judgment and discernment
  • See the role of a healthy conscience vs. reliance on the inner critic
  • Develop greater self-acceptance, self-compassion, and loving-kindness as an antidote to the self-judgment
  • Cultivate forgiveness as a support for working with judgment
Registration, Payment, and Accessing Class Material:

After registering, you will receive a confirmation email with the link to the class page with all class materials. This is a self-paced class: there is no required time frame to watch the videos or be available for class material. This class is useful for newer students as well as those with more experienced who want to refresh their knowledge. Limited scholarships are available. To discuss scholarship options, contact the Volunteer Coordinator at or (415) 488-0164 x 224.


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