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Meditation-Yoga (or Meditation-only) Mini-Retreat with Rev. Carl & Carrie Dennison

  • Saturday, December 14, 2019 (9:00 a.m. - Noon)
  • $20 in advance (no later than the day before) / $25 at door (split between the instructors & UUCF; sliding scale available upon request).
  • Carrie Dennison will be filling in for Irene for the yoga portions at the December Retreat, as she has done on some previous retreats. Carrie has completed a 200-hour Registered Yoga Teacher training program, and is a wonderful instructor. Irene will return for the January retreat. For more info on Carrie, visit her website at selfcarewithcarrie.com.
  • Both the meditation and yoga portions can be modified for all bodies, done from a chair, etc. Please contact if you have questions about accommodations that you haven't informed us about from a previous retreat.


8:45 a.m. Registration (set-up mat/cushions/chairs)
9:00 a.m. - 9:45 a.m. Meditation: Individual & Social (45 minutes)
9:45 a.m. - 10:30 a.m. Yoga* (45 minutes)
10:30 a.m. - 10:45 a.m. Mindfulness of Movement: Atrium or Outside / Break (15 minutes)
10:45 a.m. - 11:15 a.m. Meditation: Individual & Social (30 minutes)
11:15 a.m. - 11:45 a.m. Yoga* (30 minutes)
11:45 a.m. Closing Reflections (15 minutes)
12:00 p.m. End

(*) Meditation-only Option: If there is one (or more) people who would prefer to go deeper into the meditation practices (instead of yoga), Rev. Carl will facilitate meditation sessions during either or both of the two yoga segments.

What to Bring

  • Dress comfortably
  • Yoga Mat (unless choosing "meditation-only" option)
  • Meditation Cushion/Seat/Bench - please do not plan to sit crossed legged directly on the floor unless you have extremely flexible hips! Instead, please bring a cushion/pillow that will at least elevate your hips above your knees--to set yourself up to be as comfortable as possible while sitting, so that you can be "relaxed, but alert."
    • Alternatively, If you would prefer to meditation sitting in a chair, you may want to bring a small pillow for support of your lower back.
    • If you are interested in purchasing a cushion, seat, or bench, one good option is The Monastery Store.)
  • Optional: water bottle,
  • Optional: light snack (can be eaten at beginning of moving meditation time),
  • Optional: light blanket (if you might be cold from the air conditioning during the meditation time)
(A limited supply of extra meditation cushions/pillows and yoga mats/blocks/straps will be available on a "first come, first serve" basis.)


The Rev. Dr. Carl Gregg holds a Doctor of Ministry and a Diploma in the Art of Spiritual Direction from San Francisco Theological Seminary, a Master of Divinity from Brite Divinity School, and a Bachelor of Arts in Religion and Philosophy (cum laude, Phi Beta Kappa) from Furman University. He has been the minister at Unitarian Universalist Congregation of Frederick (Maryland) since 2012. He is a student in the Pragmatic Dharma practice community, which is part of the Buddhist Geeks network.

Irene Glasse found her way into yoga in 2010 while she was in the middle of an emotional and spiritual tailspin. She fell in love with the grounding, healing, strengthening practice and quickly became a ‘resident’ student at the Ananda Shala studio in downtown Frederick. The more Irene learned, the more she wanted to learn, which lead to a path of teaching. She completed the Prana Flow® 200 hr teacher training with Maria Garre at Ananda Shala in June of 2013. Irene became a NASM Certified Personal Trainer in December of 2014. Irene teaches classes at that are accessible to all levels and bodies--and always delivers with a touch of humor.


  • Where should I buy a meditation cushion?: monasterystore.org - Among the many good options for purchasing a meditation seat/cushion/mat for at-home practice, this was the best option when Carl last researched this question.
  • What meditation app should I use?
    • Insight Timer - an extremely useful aid for meditating: "Home to more than 1,900,000 meditators, Insight Timer is rated as the top free meditation app on the Android and iOS stores." This app is the bell/timer that Carl uses during the retreat.
    • Buddhify - helps you bring more calm, clarity and kindness to all parts of your life.
    • 10% Happier - meditation for fidgety skeptics
    • Brightmind - expands the boundaries of human potential through tailored meditation instruction from Shinzen Young.
    • Awaken - meditations for love, justice, and healing.
    • Calm and Headspace are also popular.
  • What are some good meditation podcasts?
    • Be Here Now - a network of mindfulness and spirituality podcasts. Pick the one(s) that interest you most. (I particularly recommend Jack Kornfield's "Heart Wisdom" podcast and Joseph Goldstein's "Insight Hour" podcast.)
    • Buddhist Geeks - not a lot of new episodes recently, but the archives are very much worth diving into.
    • 10% Happier - with Dan Harris
    • Insights at the Edge - Tami Simon's in-depth audio podcast interviews with leading spiritual teachers and luminaries. Listen in as they explore their latest challenges and breakthroughs—the leading edge of their work.
    • Dharma Ocean - Reggie Ray has a special gift for applying the ancient wisdom of Tibetan Buddhism to the unique problems, inspirations, and spiritual imperatives of modern people.
    • Deconstructing Yourself - Mindfulness, Meditation, Awakening, Hardcore Dharma, and more
  • Where can I practice in between retreats?
    • UUCF Buddhist Fellowship - currently with meetings: (a) twice/month on Sundays, (b)Wednesdays midday, and (c) Thursday evenings.
    • Frederick Refuge Recovery - Meditation-based Addiction Recovery Group on Thursday evenings.
    • Irene teaches a weekly class at UUCF.

How to Meditate (Basic)

  • How to Meditate - Experiment with moving up gradually (as you are ready) from a 1-minute meditation to a 10-minute meditation to a 15-minute meditation to a 25-minute meditation.

How to Meditate (Intermediate to Advanced)

  • The Mind Illuminated: A Complete Meditation Guide Integrating Buddhist Wisdom and Brain Science by Culadasa (John Yates), Ph.D.

(The short link to this page is frederickuu.org/retreat.)