Opening instructions to start the retreat: set aside destructive influences, put forth an attitude of kindness and sensitivity, give attention to direct experience.

We have to support the limitations of this body. Don’t add the unnecessary stress of expecting to keep completely still during meditation. Move the body, sense the whole body, take deep breaths, relax.

The meal offering provides an opportunity for practice. We practice to generate skillful qualities, to restrain the sense faculties, and to find balance in our actions.

Walking meditation supports the mind to come to a very balanced state. Let unskillful states and attitudes steam off as you walk. What’s left is something bright, warm and comfortable. Let the mind rest in that.

A description of the cycle of saṃsāra, from contact, to feeling, to perception (sañña), to habit reaction (saṇkhāra). We remain stuck in this cycle of rebirth. The way out is direct experience at the point of feeling. Unpleasant feeling is discharged through the body.

Finding the right posture when sitting can open up the belly and the chest. Safety is sensed in the belly, receptivity in the chest. When the body is relaxed the mind is happy in its own presence – this is samādhi.

Samatha and vipassanā; dullness and hindrances; samādhi for lay people; witnessing cruelty; awareness and mindfulness

The untrained mind energy is ragged, sluggish and incoherent. With its simple tones and slow, repetitive rhythm, chanting can steady the mind.

Human nature is empathic and seeks harmony. The personality structure masks our true nature. It tries to stop and dominate urges and emotions. But the practice is to go directly to feeling. We can use this natural body to help untangled the mind.

We’re driven by craving and it causes suffering. The relinquishment of craving leads to ease and harmony. Dispassionate acceptance of these drives makes liberation possible.