The Four Immeasurables Meditation Retreat

By engaging The Four Immeasurables (or Boundless Qualities), known in the Tibetan Buddhist tradition as the path to cultivate a limitless heart, we can experience a level of awareness in which isolation and the sense of separation dissolves and we feel our natural connection to one another and to the world.

About the Retreat

Love and compassion aren’t just passing sentiments—they are capacities we all have and can grow! Yet the trends, the demands, the very tide of modern times often distract us. How can we open our hearts to experience an expansive sense of love and true connection?

Rooted in the ancient wisdom of Tibetan Buddhist tradition, the meditation practices known as The Four Immeasurables provide different avenues to break free of isolation and experience true connection to all and everyone.

During this intimate weekend retreat, meditation teacher and award-winning author Lama Tsomo will introduce you to these ancient teachings in a modern way. You’ll learn meditation practices focused on each of the four qualities as referenced in the Metta Sutta.

What are the Four Immeasurables?

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Compassion (Karuna)

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Loving Kindness (Metta)

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Sympathetic Joy (Mudita)

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Equanimity (Upekkha)

Lama Tsomo will dive deeper into these qualities. Expanding on their meaning and why they’re essential for achieving lasting happiness, and ultimately liberation. These practices can be easily incorporated into everyday life, empowering you to open your heart, remove ill will, and live a happier life.

This retreat is suitable for anyone who wants to bring more peace and connection to their life. No previous meditation experience required.

What You’ll Learn

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Traditional Tibetan Practices to cultivate more peace, connection, and happiness.

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Exercises for inner reflection and ways to connect with your true nature.

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Opportunities to ask questions and engage with Lama Tsomo and community.

Retreat Schedule

The weekend will follow a flow of teaching, practice, and reflection – both solo and group.

Day 1

Introduction to The Four Boundless Qualities
Compassion practice (Tonglen)

Day 2

Shamata practice

Introduction to Sympathetic Joy and Loving Kindness

A contemplation of Forgiveness

Science of meditation

Day 3

Introduction to Equanimity
Incorporating these practices into everyday life
Group reflection
Methods for living boundless

Tuition

Our intention is to make this workshop financially accessible to all, so we offer a tiered fee structure. Please choose whichever level works best for you. If program costs present a financial barrier or you are interested in a stipend to offset the cost of childcare, please contact amanda@namchak.org.

Meet the teacher

Lama Tsomo is an American lama, author, and co-founder of the Namchak Foundation. She followed a path of spiritual inquiry and study that ultimately led to her ordination as one of the few American lamas in Tibetan Buddhism. Lama Tsomo learned Tibetan to study with her teacher Gochen Tulku Sangak* Rinpoche, and now shares the teachings of the Namchak lineage in the US and abroad. Lama Tsomo holds a master’s degree in Counseling Psychology and is the author of the award-winning book, “Why Is the Dalai Lama Always Smiling? A Westerner’s Introduction and Guide to Tibetan Buddhist Practice.” She is passionate about reaching young people and supporting those working for positive social change.

What People Are Saying

“Lama Tsomo's presence radiates light and kindness.”

-Kendall, Student

“Lama Tsomo gives me new ways to summon calm and equanimity in a sea of storm in the world through various meditation techniques.From her to me, from me to you, from you to the universe with each breathe.The world is better.”

Huey-Min, Student

Frequently Asked Questions

Is this retreat suitable for beginners?

Yes, this retreat is suitable for both new meditators and advanced students.

How much time do we spend meditating?

This retreat is structured for students to listen, contemplate, then meditate. In Vajrayana Buddhism a student receives the teachings from a Lama or experienced teacher and after absorbing the teachings, the student is expected to reflect and meditate on their own. 80% of the retreat is allotted for teachings, with 20% of time allotted for questions and meditation.

Can I ask Lama Tsomo questions?

Yes, absolutely! Questions are encouraged.

This is an online retreat, do I have to be on camera?

You do not need to be on camera, you can turn your camera on and off throughout the entire retreat. Whatever you feel most comfortable with! We have found that keeping your camera on helps students interact with each other and creates a sense of connection throughout the retreat. However, it is not required.

How should I prepare for the retreat?

We suggest creating a comfortable and quiet space for you to attend a retreat! Students have shared that preparing snacks and meals beforehand helps create space during breaks, while also providing further spaciousness for meditation practice and reflection. Having journal on hand can also be helpful.

Who is Lama Tsomo?

Lama Tsomo is an American Lama, author, and co-founder of the Namchak Foundation, and author. She followed a path of spiritual inquiry and study that ultimately led to her ordination as one of the few American lamas in Tibetan Buddhism. Lama Tsomo learned Tibetan to study with her teacher Gochen Tulku Sangak* Rinpoche, and now shares the teachings of the Namchak lineage in the US and abroad.

We can’t wait for you to join us!

The Buddha included Sangha as an essential component to developing on the path of Dharma, it is referred to as one of the Three Jewels of Buddhism. We hope to see you at one of our upcoming retreats, events, Learning Circles, or daily meditations to connect and grow in Sangha.