The Essentials of Mindfulness

Whether you're new to meditation or have been practicing for years, coming back to the basics is always worthwhile.

In this introductory talk, Travis Hicks lays out the essential qualities of mindfulness — presence, non-judgment, awareness, acceptance, and returning — and explains simply what we're actually doing when we sit down to practice.

The talk covers why the body is such a reliable anchor for presence, what it means to observe the mind without trying to change it, and how the classic simile of the two arrows points to where our real suffering comes from. Travis also touches on the relationship between mindfulness and skillful effort — how accepting what's here and working to change unskillful habits aren't contradictory, but actually depend on each other. Clear and accessible, this is a good talk for anyone wanting a grounded overview of what this practice is and why it matters.

About Travis

Travis Hicks has been practicing Vipassana meditation since 1995 and teaching since 2005. He completed a two-year teacher training program at Spirit Rock Meditation Center under the guidance of senior teachers in the Theravada tradition. Travis brings a warm, accessible style to the dharma, drawing on both classical Buddhist teachings and contemporary psychology. He leads weekly sittings, daylong retreats, and occasional residential retreats for the IMH community.