The Four Immeasurables Retreat: Cultivating Vast and Profound Connection

Join meditation teacher and award-winning author Lama Tsomo for a weekend of cultivating love and compassion.

Our next Four Immeasurables retreat will be Friday, March 1, through Sunday, March 3. The retreat will be held online and in person at the Boulder Shambhala Center.

Starting Date: Friday, March 1st, 5 PM MST








About this Retreat

Love and compassion are not fleeting sentiments; they are inherent capacities within us that can be cultivated and expanded. However, the very tide of modern life often diverts our attention. How can we reconnect with these qualities and foster a genuine sense of love and true connection?

The Four Immeasurables, also known as Boundless Qualities in the Tibetan Buddhist tradition, offer a path to cultivate an expansive heart. By engaging in these practices, we can elevate our awareness, dissolve feelings of isolation, and rediscover our innate connection to others and the world.

Rooted in the ancient wisdom of Tibetan Buddhist tradition, the meditation techniques associated with The Four Immeasurables provide pathways to break free from isolation and experience genuine connection with all beings. 

In this weekend retreat led by meditation teacher and award-winning author Lama Tsomo, participants will be introduced to these ancient teachings in a contemporary context. The retreat will focus on meditation practices centered around each of the four qualities mentioned in the Metta Sutta.

What You’ll Learn


Practices to cultivate more peace, connection, and happiness.


Methods for letting go of resentment and learning to forgive.


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

Who is this Retreat For?

Anyone looking to expand their capacity for connection and compassion.
No meditation or previous experience is required.

Retreat Details + Location

Fri, Mar 1, 2024, 5 pm – Sun, Mar 3, 2024, 5 pm MST

Lama Tsomo will be joining us in person at the Shambhala Center in Boulder, CO.

Sign up today, as in-person space is limited to 50 people. Or join us online via Zoom.  Address and Zoom link sent upon registration.

Online and in-person Boulder Shambhala Center
1345 Spruce Street Boulder, CO 80302 

Retreat Schedule

The weekend will follow a flow of teaching, guided meditation practice, discussion, and personal and group reflection.

Please note, all times listed are Mountain Standard Time (MST)

Friday, March 1, 5 – 8 pm MST

Introduction to The Four Boundless Qualities
Compassion practice (Tonglen)

Saturday, March 2, 10 am – 5 pm MST

Shamata practice
Introduction to Sympathetic Joy and Loving Kindness
A Contemplation of Forgiveness
Science of Meditation

Sunday, March 3, 10 am – 5 pm MST

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

Our Community Commitments

In order to co-create a brave, inclusive, anti-oppressive and learning centered space, in our community we each agree to:

  • Be inclusive of diverse opinions and backgrounds through treating each other with respect and appreciation.
  • Commit to words and actions of non-harm within our group interactions.
  • Learn by immersing in and committing to the practices at hand.
  • Hold personal sharing in confidence.
  • Be present, practice mindful listening, and not offer unsolicited advice.
  • Allow and invite for equal sharing of voices as well as the right to pass.
  • Take care not to speak for others in the group.
  • Assume good intent and come from a place of curiosity and care.
  • Come as we are with permission to be “raggedy.”
  • Be mindful of and take personal and collective responsibility for our own biases including the use of language that may “other,” “cancel,” or dehumanize any person, groups of people, and/or their experiences.
  • Ask for consent before hugging or initiating physical contact during in-person gatherings
  • Use the “Ouch/Oops” tool to address hurtful comments and language in the moment and to allow space for repair.*

We aspire for this sangha to be a place of refuge
*Ouch/Oops . This is a tool for addressing hurtful comments/language in the moment. If someone says something hurtful, anyone can bring attention to it in the moment by saying
“Ouch” and then explaining what was hurtful. If it is a word choice issue, be sure to give the first speaker the chance to rephrase and try again (remember, it’s okay to be raggedy, and we are all assuming good intent!) When someone says something that comes out wrong or hurts someone else, they should start with “Oops” – first, acknowledge the impact of their words, and then try again. This can also be done outside of the event if someone feels an “Ouch,” but does not feel comfortable sharing it with the group at that time. We aspire for this sangha to be a place of refuge.


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 work-study, please contact [email protected].

Register for this Once-In-A-Year Retreat!

Learn how to cultivate the qualities of Loving Kindness, Sympathetic Joy, Compassion, and Equanimity in this timely teaching!


What People Are Saying

"I have found Lama Tsomo’s teachings to be very transformational. I say learning from her was like being in the Matrix; I could stop the bullets before the hit me."

– Marianne, 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

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

-Kendall, Student

What are the Four Immeasurables?


Compassion (Karuna)


Loving Kindness (Metta)


Sympathetic Joy (Mudita)


Equanimity (Upekkha)

Lama Tsomo will delve into the profound meanings of these qualities, explaining why they are essential for achieving lasting happiness and, ultimately, liberation. These practices are designed to be seamlessly integrated into everyday life, empowering individuals to open their hearts, let go of ill will, and lead a happier existence.

This retreat is suitable for anyone who wants more peace and connection to their life, and no previous meditation experience is necessary.

Lama Tsomo - Tibetan Buddhist Teacher
Lama Tsomo

Meet the Teacher

Lama Tsomo is an American lama, award-winning 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 several books including the Ancient Wisdom for Our Times: Tibetan Buddhist Practice series. She is passionate about reaching young people and supporting those working for positive social change.

*Sometimes spelled “Sang-Ngag”

About Namchak

Namchak brings ancient meditation practices to modern life through online learning, in-person retreats, and a vibrant community guided by Tibetan masters and Western teachers. We support students on every step of the path, from those exploring mindfulness for the first time to more experienced students looking to deepen their practice.

We offer a variety of learning programs, including in-person teachings, small group learning, online courses, and residential retreats at the Namchak Retreat Ranch in western Montana.

Namchak Retreat