Lesson 1, Topic 1
In Progress

ARK Framework: Notes



A.R.K. is the foundation of our meditation practice. It is both the qualities of mind we are trying to cultivate, along with the actual “how-to” methods of practicing. A.R.K. is a simple way to remember why we meditate and reminds us how to correctly and effectively do so. 


  • Intentional paying attention (consciously bringing our awareness into the direct experience of the five senses)
  • Letting go of judgments, expectations, and storylines (experiencing things exactly as they are)
  • Having a sense of warmth (observing with care because we care – holding ourselves as we would hold a crying infant)
  • Becoming curious (beginner’s mind, don’t know mind, the willingness to look, feel and see with an open receptive mind – curiosity leads to insight and wisdom)
  • A willingness to be with our life and ourselves, just the way we are (suffering arises when we believe that something’s wrong, or something’s missing)


  • Softening into the moment, no matter what
  • Expanding our window of tolerance for the entirety of life (especially the uncomfortable and unpleasant parts)
  • Training our nervous systems to be comfortable with discomfort, impermanence, and uncertainty 
  • Removing ourselves from the fight, flight, or freeze response
  • Cultivating an embodied sense of ease and contentment (resting in a “profound okayness” with how things are)


  • Bringing an unconditional friendliness to whatever arises, both on and off the cushion
  • Committing to causing the least amount of harm and suffering through body, speech, and thought
  • Committing to compassionately reducing the suffering of those around us 
  • Living a life based on wisdom, compassion, and deeper values (even when it seems like no one else is)
  • Cultivating patience, gentleness , and humor