Dear friends,
Heartfelt greetings to you from the unceded lands of the Munsee Lenape peoples, including the Merrick and Matinecock nations, now called Long Island. Though I don’t personally know all of you who read my newsletter, I feel connected to you and deeply grateful to you. During my recent sabbatical you all were in my heart and awareness as a supportive presence even though I was not in touch as much. So thank you for being here, for reading and receiving me.
As part of the sabbatical, I recently had the opportunity to attend a month long silent retreat in September titled, Still Heart of Awareness, offered by Sally and Guy Armstrong at the Forest Refuge in MA. The title reflects the arc of our 30 days of practice together. For the first ten days we focused on developing concentration, with the breath and body as the object, so that’s the ‘Still’ part. The next five days were dedicated to cultivating loving kindness, that’s the ‘Heart’. In the final two weeks we practiced awareness of awareness, exploring the nature of consciousness, and being aware of it through various means, that’s the “Awareness” part.
It was a very powerful retreat for me and I’m so grateful I was able to be there and learn about my mind and heart in that way. During the loving kindness section of the retreat, after several days practicing loving kindness in the traditional sequence of beings: self, loved one, neutral person, and difficult person, we practiced radiating loving kindness to all beings every where. One of the things I love about our minds is how, when given supportive conditions, intuitive wisdom can arise spontaneously and guide us in our practice. Here is a journal entry I wrote after a meditation on radiating loving kindness:
I began with connecting to my motivation for practice: may this practice be for the benefit of all beings.
Then I visualized the Buddha in front of me, we were sitting under the Bodhi tree together. The Buddha took great interest in breathing mindfully with me and it was beautiful to feel the Buddha breathing in and out with me.
I counted the breath for a while to focus the mind. In, out, one. In, out, two…First from one to ten and then from ten to one. Then I focused on the heart center and breathed in and out from the heart, counting breaths from one to eight and eight to one. Then I breathed from the belly counting one to five, and five to one. (Changing the number of breaths I was counting kept my mind fresh).
Then I simply breathed in and out from the heart center, without counting. I turned toward awakening loving kindness or metta. To do this we are encouraged to bring to mind a being who without much effort awakens kindness, care or affection in our heart. My ‘metta muse’ was remembering the moment we picked up our dog, Rafiki, as a three-month-old puppy. We watched the family before us first lay eyes on Rafiki’s brother as he was brought out of the van, (named The Grateful Doggie Express no less!) and I was moved to tears as the family so lovingly received this tiny being for the very first time. Then it was our turn and they brought Rafiki out of the van and I held her warm, tiny puppy body in my arms and was filled with tenderness, joy, awe and total love for her.
With this memory of loving kindness activated in my mind, I let the feeling flow through my body and began to inquire into the various qualities and aspects of metta: it contains respect, kindness, interest, curiosity, care, and the unconditional positive regard expressed in the mantra from Thầy Thích Nhất Hạnh: “I know you are there, and I am very happy.” There’s awe, wonder, delight, humor, compassion. There’s the way metta can raise someone else’s confidence in themselves. How it removes someone’s loneliness. There’s a restoring, reassuring quality, a sweetness, a softness that is motherly, protective. There’s the quality of metta that allows us or something in us to deeply rest. Its also powerful, and can be all-encompassing, non-descriminating, boundless, full of wisdom, creative, joyful, wanting the best for others, not self-centered.
So in getting a sense for these many beautiful qualities and powers of metta, I anchored them in my heart, touching that we all have the capacity for this immense and immeasurable goodness of heart-mind. This part of the practice was like gathering up and concentrating the metta in me.
Then I practiced radiating it outwards, first to the front, visualizing people, animals, plants, the earth, the waters, and how all of it was embraced in these arms of caring. I brought to mind a fussy baby and how the metta energy could offer it soothing. I thought of someone who was tired but unable to rest and how the metta might offer the softness of quietude to arise. Then someone lacking in self-confidence and wishing this metta could give them strength and faith in themselves. The metta expanded further and further to include everyone to the front and then to the right, behind me, to the left, metta including and enveloping each being that I share this planet with. Aware that without any of them I couldn’t be who I am. That we all exist in an interdependent web of mutuality. I was deeply seeing that each being exists, that I don’t want to take any of them for granted, and I opened to their presence with appreciation, gratitude and honoring. The snail, the acorn, the deer, the badger, the bush, the child going to school, the construction worker, the grocery clerk, the astronaut. I felt so glad that we share this world! We all have a place, we are all needed. I knew that in every fiber of my being.
Then I visualized metta spreading from the center of my chest like a soft, gentle mist, slowly traveling over all the dry places, leaving glistening dew. The moistening quality of metta quenched parched plants and helped rehydrate a dried out worm so it could continue on its journey. It could reach those in need, those in prisons, hospitals, those feeling alone, abandoned. In whatever form it was needed, it would appear. Perhaps as a kind touch on the shoulder, or a whisper “I am here with you. I care about you.”
Metta kept spreading out everywhere and could support those in fear, soothing their panic. I visualized metta reaching police officers, helping them see their own goodness and the goodness of others, making them less afraid. Metta softening and opening the hearts of ICE agents, so they could feel their own humanity. What would happen if metta could arise in their hearts? If we send them our contempt it will only make it worse. If we send them metta, it may help them to touch their humanity. At the very least, it will be beneficial for us to see them as people who may have lost their way and need our help, rather than our judgement and hatred.
After sending metta in the four directions horizontally, I visualized sending metta below, to the ground water, wells, underground caves, deposits of minerals, the hot core at the center of the earth. And then above to all in the air, the birds, the people on flights, including those in the space station. I also sent metta to Our Lady of the Resurrection Monastery, which hopefully will be our home in a few years, to the well there, the plants, animals, earth, air, buildings, marshes, and all the neighbors around the monastery, the town of Poughkeepsie, wishing that we might be a source of support to the communities around us and truly contribute to that place. I pictured showering that whole area with good wishes and friendliness.
Then I included our home in Long Island, Adam and Rafiki in the metta, that both of them might be filled with the feeling of being seen and deeply loved. And that we might treat every item in our home with loving kindness. Taking good care of each thing and giving it a new home if ours is no longer its place.
As the meditation ended, I felt my body and my posture, and tuned into the energizing and restorative effect of doing this practice on my whole being. I felt deeply inspired and fulfilled giving rise to this mind of love for myself and all beings.
***
On the retreat, I came across this encouragement from Lama Yeshe in When the Chocolate Runs Out,
Right intention and a universally loving attitude are essential to finding a happy life. Accordingly, consider something like the following to help guide and focus your intention every day:
For the rest of my life, it is my responsibility to grow in mindfulness and happiness. Each day I will expand the loving kindness I already have and each morning I will open my wisdom-eye to see more and more deeply into the inner universal reality. I take responsibility for my life and dedicate it to others by growing strong in loving kindness and wisdom. I will serve others as much as possible.
I was so moved by this intention that I wrote it down and posted it above the sink in my room. I reflected on it each morning when I brushed my teeth and I have continued this since I got home from the retreat.
As I reflect back on sabbatical time, one of the gifts is I got more deeply that the spiritual path is not about putting on more layers and titles, and gaining things, rather its about removing layers coming back to our essence, letting go. It was such a gift to have the time and space to let go a little bit more. I recently heart Gil Fronsdal describe liberation or awakening as a kind of supreme relaxation. I love this description. When we let go enough to touch our essence, this still heart of awareness, we have space for something altogether wild, mysterious, unknown and powerful to emerge. In the openness of that releasing, there are so many possibilities, so much freedom.
I leave you with a poem from 13th century mystic, Meister Eckhart that points to the essence of who we all are:
Further down is a full list of my upcoming events but here I want to highlight a few key ones:
I will be offering the second in a new series of monthly in-person and online classes through New York Insight November 6th from 6:30-8:30pm ET: The Body Remembers Freedom: Meditation, InterPlay, and the Art of Coming Home to Yourself.
Nov 8th I am in conversation with Resmaa Menakem, whom I deeply respect and have learned a great deal from, at Garrison’s Contemplative Wisdom, Transformative Action online conference.
Nov 16th I lead an in-person day of practice through New York Insight, Blessing Our Aliveness: Play, Rest and Practice in Beloved Community.
Nov 21-23 is our BIPOC women’s retreat at Garrison Institute.
More info on all of these below.
May we all grow in mindfulness and happiness every day. May we use our precious lives to cultivate the still, spacious heart of awareness for the benefit of all,
Kaira Jewel
Upcoming retreats, day longs, and talks:
October 26, 2025, Sunday 1:30 pm - 3:30pm One Earth Sangha: EcoDharma Exploration with Kaira Jewel Lingo
Info and registration available here now. Online.
November 6, 2025 The Body Remembers Freedom: Meditation, InterPlay, and the Art of Coming Home to Ourselves…A new monthly in-person (and online) series!
Monthly on 1st or 2nd Thursdays · 6:30–8:30pm · New York Insight Meditation Center
What if freedom wasn’t something to earn — but something your body already remembers? What if your body already carried the wisdom you need to heal, connect, and come home to yourself? What if play could be a blessing?
The Body Remembers Freedom is a monthly gathering where we explore the intersection of meditation, dharma, and embodied practice. Each session includes time for stillness and contemplation, a dharma talk or shared inquiry, and InterPlay — a playful, powerful practice using movement, voice, storytelling, and deep listening to unlock the wisdom of the body. Together we create a space that welcomes laughter, tears, rest, and joy — a space where you can move freely, feel deeply, and be held in community. Through this practice, we remember what it feels like to trust ourselves, to breathe fully, and to belong.
We gather to remember the sacred in the ordinary, to bless our own aliveness, and to reconnect with community, the earth, and the truth in our bones. Come as you are. No performance, experience, or flexibility required — just a willingness to be curious and present.
More info and to register here for November 6, and here for December 4.
In person and online
November 8, 2025, 11:30am - 1pm Somatics, Dharma & the Work of Collective Liberation, Kaira Jewel Lingo in conversation with Resmaa Menakem.
November 7-9, 2025 Hosted by the Garrison Institute Fellowship Program, Contemplative Wisdom, Transformative Action is a three-day virtual gathering that brings together contemplative practitioners, social change leaders, scholars, and visionaries. Together, we will explore how awareness-based practices can catalyze personal resilience, systemic healing, and collective regeneration. How can contemplative wisdom nourish bold, transformative action in times of planetary urgency?
More info and to register here.
Online
November 16, 2025, Sunday 10 am to 4 pm ET, New York Insight Blessing Our Aliveness: Play, Rest and Practice in Beloved Community with Kaira Jewel Lingo
In this day of practice, we come together to honor the miracle of being alive. Through mindfulness, play, and rest, we will deepen our connection to ourselves, each other, and the present moment. When we slow down and remember our innate wholeness, we touch a source of vitality and joy that is always available, even in the midst of challenge.
In person, held at New York Insight Center, Info and registration here.
November 21 - 23, 2025 Annual BIPOC Women's Retreat: Touching Ancestors, Joy and Liberation with Dr. Marisela Gomez, Kaira Jewel Lingo and Valerie Brown
This retreat is a sacred space for cis-gender and trans women of color to come together in community, honoring the fullness of who we are. Rooted in the themes of the book Healing Our Way Home, we will explore the wisdom of our ancestors, the power of joy, and the deep possibilities of liberation.
Together, we will create a refuge of belonging—where our stories, identities, and journeys are held with care. Through practices of mindfulness, we will nurture our collective healing and strengthen our capacity to show up with resilience, love, and freedom in our lives and communities.
In person, held at Garrison Institute.
For more info and to register here.
A few of my 2026 Events
May 24 - 29, 2026, Nature Retreat at Spirit Rock with Kaira Jewel Lingo, Mark Coleman, and Susie Harrington
In person retreat. SAVE THE DATE
June 20 - 24, 2026, Annual Retreat for Black, Indigenous, People of Color at Garrison Institute with with Dr. Marisela Gomez, Kaira Jewel Lingo and Joe Reilly
In person retreat. SAVE THE DATE
June 24-30, 2026, Teen Retreat with Kaira Jewel Lingo, Cara Lai and others
In person retreat. SAVE THE DATE
Weekly BIPOC Meditation Sangha Online
Ongoing every Thursday at noon ET
We extend a warm invitation to Black/Indigenous/People of Color to join for an hour of meditation, teaching and sharing with Kaira Jewel Lingo and Marisela Gomez, and other guest teachers, who alternate teaching every Thursday from 12 - 1pm ET.
By donation. More info here and to register here.
Recent teachings
How to Handle Discomfort, Uncertainty, and Overwhelm
I was August Teacher of the Month on Dan Harris’ 10% Happier podcast and have 8 guided meditations that were made available for subscribers. Dan Harris August interviews include deep thinkers and creatives like Dr. Sunita Sah, Gretchen Rubin, Manu Kapur, Ofosu Jones-Quartey, and Sebene Selassie. This podcast is subscription based and offers one free episode/meditation.
Good things I’m spreading the word about.
Kim Thai’s This is What Liberation Feels Like on her experience attending the BIPOC retreat at Garrison Institute.
“This is What Liberation Feels Like. What I found at a retreat for BIPOC folks — joy, safety, and a rhythm all our own”
The Plum Village Solidarity Council
The Plum Village Solidarity Council is a group of Plum Village practitioners who are actively working for Palestinian freedom in this historic time of genocide. The Solidarity Council includes members from ARISE Sangha, Plum Village Palestine Justice Sangha, SWANA+ Sangha, Jews for Palestine Sangha, Sacred Justice Coalition, Parallax Press, and the Fellowship of Reconciliation-USA. We acknowledge that the liberation of Palestinians is inseparable from the liberation of all beings, and therefore we take a clear stance against the oppression and ethnic cleansing of the Palestinian people, and a clear stance for ending the current violent Israeli military campaign and occupation of Palestine. This firm and loving stance is grounded in our Bodhisattva vows to respond to injustice with compassion, and is sustained by a practice that supports nonviolent resistance, and the upliftment of the voices of the oppressed. We affirm our commitment to looking deeply to find better ways to prevent war, preserve life, and build peace.
I attended their Oct 19th event, Bodhicitta in Times of Genocide: Interfaith Action for Palestine Report Back and Discussion for Plum Village Practitioners. It included a panel of practitioners who had engaged in civil disobedience with the Interfaith Action for Palestine in DC this summer. I was deeply moved and grateful for their courage and clarity. Their website is full of resources and paths to engage in responding wisely and compassionately to this genocide.
Dedicated Practitioner Program May 10, 2026 – May 22, 2028
Five 7-Night Retreats in person at Spirit Rock Meditation Center.
Study the Buddha's original teachings from the Pāli Canon.
Explore suffering and the path to freedom with a community of dedicated practitioners.
Integrate wisdom, compassion and ethical action in daily life.
Led by Gullu Singh, Amana Brembry Johnson, and many other leading teachers (Kaira Jewel will be a guest teach on at least one in-person retreat).
More info and to apply here. Applications have been extended.
Sky Mind Retreats
Sky Mind Retreats is a community dedicated to Nature Dharma retreats. All retreats are held in natural outdoor settings. Our offerings include a variety of experiences such as camping retreats, backpacking adventures, and kayaking excursions, among others. While most retreats take place fully outdoors, some may offer indoor sleeping options, allowing participants to enjoy being outside during the day (weather permitting). Most of our retreats are grounded in the Insight Meditation tradition.
Nature retreats provide an opportunity to explore the power of a silent meditation retreat while immersed in the beauty and wildness of nature. We participate in an age-old tradition of going into the wilderness as a support for spiritual practice and inquiry. Immersed in nature, we use meditation practices to increase our receptivity to interconnectedness, preciousness and to the beauty that surrounds us.
SUPPORT KAIRA JEWEL
You are invited to support Kaira Jewel's work to continue to offer transformational teachings to diverse groups of people. Thank you!
CONNECT WITH KAIRA JEWEL
Thank you for sharing your wisdom and loving kindness.
Always good to hear from you. Delighted to see InterPlay is in your beautiful, wise hands.