How to see and use the retreat; Significance of bowing; refuges and precepts; need to realize the opportunity for practice and its urgency

Review of posture; mixture of alertness in the back and relaxation in the front

The nature of praise; the nature of Buddha, Dhamma, Sangha. Filling the heart with faith and aspiration; cultivating uprightness of the body, the mind; being present in the river of our lives with all experiences. Mindful of the body - moving through the body and optimizing the posture. Mindful of attitude.

Sati - the quality that allows remembering; different types of bodies we can experience inwardly through mindfulness of our physical senses and the mind; cultivating feelings from honesty, calm, patience and metta/ loving kindness - cultivating the citta/ heart; four places to live in a complete practice; wise attention; what do I feel/ feel like? Sankharas or energies / vitalities in the body; feeing oneself from the trap of the senses using the body of the breathing ; what knows how to breathe? Cultivating the experience of anapanasati - purifying through breathing. Discovering and working with tensions in the body - widen and soften. Breathing calm and patience into the body, nursing the body.

Using sensation or impressions of the body; watching the energy begin to reveal itself; 30 minute meditation with bell

Moving from sitting to standing; feeling the whole body; walk so you feel the whole body walking; not just the legs - hips, body, shoulders, feet. Feeling the lift, feeling the weight transfer, the fluidity.

Mindfulness is like a hand to hold things; how and why and want to hold? The need for correct application, correct object, correct way of holding. The breath and its vitality.

A reference point for the day; coming back to the same place - Buddha, Dhamma, Sangha; acknowledging the citta

Open and Include ; Relaxing the Chitta

Bring our understanding into line with the Dhamma; direct experience rather than what we think we experience; getting a feel for the citta; the experience of something happening to citta; how perceptions are seen as real and the clinging that results; sankhara/ the activities/ the reactions