To arrive at every moment with metta in this body, imbuing the in and out breath with gentle care & good will.

Anapana sati seen in frame of instuctions given bu the Bddha to his son Rahula (MN:61, 62). "Gradual Training" overview and principles (MN:51)

How do we relate to life, internally and externally? Listening and observing as a correct approach, together with carng and respect, (metta).

Continuation of Maha - Rahulovada Sutta: The Greater Exhortation to Rahula

Having clear comprehension of the breath with ease and good-will

Discussion of the sixteen steps; the letting go of each tetrad, and how each one achieves the Four Establishments of Mindfulness. Focus on the first tetrad about the body.

Inspirations and aspirations as objects. The first tetrad: the location and duration of the breath, and relaxing.

Reflections on experiencing the whole body of the breath, (step 3), the temporal and spatial dimension in the eight-part breath

Similes for the experience of touch and contact (step 3): musician practicing an instrument; a person sawing a log; gatekeeper guarding arrivals and departures; an embroiderer threading a needle. Subdivisions of the emergence of the nimitta and nama rupa also presented as the "whole body".

Guided instructions for calming bodily formations

A review of the first tetrad discussing adjusting the mode of observation. For samatha mode, the preliminary signs of breath touch is calmed to a perception of the feint effect of the breathing process.

Different perspectives offered for relaxing the bodily fabrications.

Overview of the second tetrad, with emphasis on step five (piti); five kinds of piti presented and five jhanic factors as preparation for jhanas and antidotes to hinderances.

Reflections of various renditions of Piti from the Patisambhidamagga. And the natural cascade of arising of piti through the Seven Factors of Awakening, as outlined in the Anapanasati Sutta.

Reflections on two sources of sukka: the object and the body. Three signs for the quality of observation for sukkha: sign of effort, sign of samadhi, sign of equanimity. ( AN:3,102)

The objctive of the Second Tetrad is discussed in a broad framework - with doctrine readings and humor-filled anecdotes - to inspire us to reflect on our life's objective.

Guided reflections to experience mental formations and knowing the inconstancy of perceptions (sahna or recognition) and feeling tones (vedana)

Reflections with the four elementsto develop a quality of observation refined by not-self.

Letting go of mental formations by letting sanna (perceptions) and vedana (feeling tones) simply be. Selfing, (as contraction & craving), is distinguished from wholesome subjectivity.

A guided practice of the steps leading to experiencing the mind (step 9) and g;addening the mind (step10).

Overview of the third tetrad, emphasis on the first two steps whith three approaches to experiencing the mind, and a samadhi and insight wasy to gladdening it.

A guided meditation through previous steps up to gladdening the mind with different methods, with insight, awareness of mind, with metta and other serenity practices.

A guided practice for bringing the participation of all aspects of our lives, physically and mentally. The simile of a symphony conveys the essence of centering and gathering with the conductor's baton bringing together all musicians - Holistic approach.

Critical text analysis of how Anapanasati practice fulfills the Four Foundations of Mindfulness. Discussion of the samadhi (step 11) and liberating the mind (step 12) from hindrances and self.

A guided practice to center, calm and collect the mind by abiding with clear comprehension and mindfulness, without desire and grief for the world.